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Is there Fat in Fruits, Vegetables

We’ve all wondered about certain fruits and vegetables-if there is fat in that? There are common misconceptions of many foods containing fat, whereas they contain no fat or extremely low fat content. On the other hand, there are some foods even if they don’t have fat, promote fat storage in the body. So, let’s find out- Is there fat in that food?

Fruits: As a standard, you can assume that most fruits have absolutely no fat content. Let’s the examples of certain fruits which are often considered to contain fat.

Photo-Fruits with fat content (troyfish@flickr)

Bananas- Bananas are nutritious and healthy, with extremely low fat content. If you believe that bananas and milk make you fat. The potassium in bananas actually promotes muscle growth and thus fat loss.

Mango- We’ve told you before that about the fat content in mangoes- there is none in the king of summer fruits.

Apples- Apples have health benefits, and have absolutely no fat content. Studies have shown that they apples can promote weight loss.

Chickoo- This much maligned Indian fruit has again no fat content. It has fiber and good carbohydrates as most fruits do. Fruit sugars provide sustained energy, and fiber keeps you from getting hungry, so the chickoo is only good for you!

Strawberries- These delicious fruits are loaded with antioxidants and contain no fat absolutely. Here’s a great strawberry banana smoothie recipe.

Now, that we’ve cleared out the fat content of most fruits, you should know that Avocado is the only popular fruit that contains fat. But avocado are good for your skin. Similar to fruits, many vegetables get a bad rap for their fat content also, so let’s find out-

Potato- French fries contain fat and potato chips are unhealthy, but the potato by itself contains no fat and potatoes can help weight loss.

Brocolli- Brocolli is one of the healthiest vegetables. No fat content, and loaded with antioxidants.

Beans- There are many kind of beans- kidney, black, lima, etc.. But they contain no fat and are among the few vegetable that help you gain muscle.

Lettuce- Lettuce is primarily water. In fact, its the primary ingredient for most salads- the holy grail of diet plans.

So, eat your vegetables and fruits without fear of their fat content. They will help you lose weight, gain muscle and get fit!

— this article is written by a dietitian @ FitHo
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Eat Vegetables for Muscle

Did you know that veggies can help build muscle too? Here’s a list of vegetables that can help you build muscle:

Beans/Legumes- All beans and legumes have protein, carbohydrates and fiber. The carbohydrates are slow releasing carbohydrates that supply long lasting energy for your daily routine and workouts. The fiber helps to clean your arteries and we all know protein is used to repair muscle damage and build new muscle. Examples of these are black beans, kidney beans (rajma), chick peas (chole), all types of dals.

Nuts- Nuts like, peanuts, almonds and walnuts are loaded with protein, unsaturated fat, fiber and antioxidants and Vitamin E.  Recent studies have shown that almonds can help lower bad cholesterol and reduce waist size. Nuts are also packed with protein for building muscle. Eat them raw, roasted, or chop some into your breakfast oatmeal/cereal

Potatoes- Yes, the much maligned scapegoat vegetable, blamed by many for their weight gain problems, can actually help you gain muscle. Its packed with carbohydrates, fiber, protein, minerals like Iron and Vitamins. Raw, or steamed, it has negligible fat content. Have some mashed potatoes (without the cream/butter) with your post workout meal, to add healthy carbohydrates. These will help to repair the damaged muscle and grow new muscle. In fact, potatoes help you lose weight.

— this article is written by a dietitian @ FitHo