Obesity is an epidemic in the United States. More than one-third of the population is classified as obese, and another third is overweight. Diets are a major contributor to these statistics. In addition, lack of understanding about how foods labeled as fat-free contributes to the problem. Fat-free is not synonymous with calorie-free, nor is it a license to eat more of a food product. Fat-free foods often contain added ingredients, like sugar, that not only boost the calorie content, but cause insulin to promote the storage of fat in our bodies. In excess, fat-free foods can actually cause weight gain.
Definition of Fat-Free
According to the Food and Drug Administration, a food that is labeled as "fat free" must have less than 0.5 grams of fat per serving. In addition, the food can't have any added ingredients that are a fat or generally understood to contain a fat. The food labeled as zero fat has at the most a negligible amount of fat, and food labeling is subject to strict government oversight.
Fat-Free Doesn't Mean Calorie-Free
The problem is fat tastes good, so to make up for the lack of fat in a food, food manufacturers pump them full of other ingredients, like sugar, flour, thickeners and salt. These additions often increase the calories in the food. A calorie is a calorie, regardless of whether it comes from fat, carbs or proteins. And anything eaten in excess and eating excess calories will cause weight gain.
It's the Type of Fat
Fat is a nutrient that has many helpful functions. Rather than avoiding fat by buying fat-free food, pay closer attention to the types of fat in the products you consume. It's the type of fat that matters the most. Healthy fats include mono- and polyunsaturated fats, found in olive and canola oils and fatty fish like tuna and salmon. These fats lower "bad" cholesterol levels and raise the "good" cholesterol. Saturated fat is an unhealthy fat. It's found in meats, as well as spreads like butter and margarine. Cholesterol is a fat-like substance that you should consume in small doses.
A Word about Trans Fats
Trans fats, also known as trans fatty acids and partially hydrogenated oils, should be avoided altogether. They are created in a food manufacturing process that adds hydrogen to liquid vegetable oils to make them more solid. Look for trans fats on the ingredient list on food packages. Many food labels now promote the fact that they are "trans fat-free," but you should still read the food label to determine whether the food's calorie content and amount of saturated fat fall within your daily intake needs.
The Dairy Exception
Fat-free dairy can be a healthy option for people who are obese. According to the Weight-control Information Network, a project of the National Institutes of Health, fat-free milk, yogurt and cheese have the same nutritional benefits as whole-milk dairy products and can aid in weight-loss programs. The calcium in dairy, aided by the minerals phosphorous and magnesium, increases fat breakdown in cells. The proteins in dairy products may help preserve muscle and increase metabolism. The Dietary Guidelines for Americans recommend that all Americans get at least three cups of fat-free or low-fat milk or milk products per day.
How to Lose Weight
People who are considered obese should not think fat-free foods will help them lose weight. Rather, you should consult with you health care provider to start a long-term plan to reduce your weight. Losing weight means making a commitment to lifestyle changes, getting support for your efforts, setting small, reachable goals, getting and staying active and eating healthier meals. The American Heart Association says that a helpful diet for obese people was one that was low in carbohydrates and fat and contained elements of the Mediterranean diet, which emphasizes fruit, vegetables, fish, whole grains, olive oil and occasional red wine.
References
- Weight-control Information Network: Weight-loss and Nutrition Myths
- National Heart, Lung, and Blood Institute: Fat-Free Versus Regular Calorie Comparison
- American Heart Association: Meet the Fats
- American Heart Association: Weight-Loss Diets May Reverse Atherosclerosis in Obese, Overweight People
- National Women's Health Information Center: Overweight, Obesity and Weight Loss
- Diabetes Health: The "Fat-Free Fallacy" -- Is It Obesity's Great Enabler?
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