Low Fat Low Sugar Low Cholesterol Diets

Overview

The low fat low sugar low cholesterol diets are founded on the principle that significantly limiting fat, sugar and cholesterol in your diet can lead to weight loss and an increase in overall health.

Benefits

Diets low in fat can decrease the risk of heart disease as well as other cardiovascular disease while diets low in sugar can decrease the risk of obesity. By consuming lower amounts of sugar, you can also stabilize blood sugar levels which can help in the controlling of or prevention of Type 2 Diabetes.

Limiting cholesterol lowers the amount of cholesterol in the blood, in turn reducing the risk of heart disease. It is recommended to limit the amount of cholesterol to less than 200 mg per day and to avoid foods such as fatty dairy products, whole milk and egg yolks.

Drawbacks

Diets too low in fat run the risk of preventing the consumption of important vitamins and nutrients such as vitamins A, D, E and K. Therefore, it is essential for dieters to consume foods that contain “good” fats, such as certain oils and nuts.

The body needs cholesterol to function properly, and while limiting the amount you intake can decrease the risk of cardiovascular diseases, it is important not to completely eliminate it from the diet. Very low cholesterol levels have been linked to anxiety and depression as well as preterm birth and low birth weight for pregnant women.

Recommendations

  • Limit high cholesterol foods such as egg yolks, fatty meals, whole milk and fatty dairy products.
  • Eliminate trans fat by checking labels of store-bought food.
  • Substitute monounsaturated fat for saturated fat by using olive oil, sunflower oil or peanut oil.
  • Consume low-fat animal proteins such as oil-rich fish.
  • Reduce sodium intake by using herbs and spices instead of salt.
  • Avoid fried foods.
  • Try raw fruits and vegetables for snacks.
  • Substitute white bread products with whole grains.
  • Avoid candy, desserts, caffeine and sugary beverages.

References

Department of Nutrition Services, The Ohio State Medical Center, Heart Healthy Diet, 2000

Family Doctor, Nutrition: How to Make Healthier Food Choices, December 2010

BBC, Low cholesterol linked to depression, May 1999


Beau Giannini
Beau Giannini

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