Processed foods that are labeled "fat free" don't always mean they have no fat at all. In the United States, fat-free means the food contains less than 0.5g per serving. Although many foods are naturally fat free, food companies can artificially remove fat from foods and add sugar and other flavors to retain taste. Be aware that fat-free foods does not always mean they're calorie free. This is an important factor for those who want to reduce excess body fat.
Fruits
All fruits (except avocados, olives and passion fruit) contain no fat, which makes them excellent desserts instead of ice-cream, cakes and cookies. They're also a rich source of fat-soluble vitamins (A, D, E, K), water-soluble vitamins (B, C), fiber and minerals (potassium, iron).
Vegetables
Like most plant foods, all vegetables don't contain significant amounts of dietary fat. Some vegetables, such as tomatoes, sweet potatoes and beets, contain trace amounts of fat (unsaturated) that can be considered negligible. However, vegetables and fruits cooked in oil or blended with animal products are not considered fat free.
Fat-free Dairy
Non-fat milk and yogurt contain traces of fat, even though they're labeled fat free. These are also lower in calories and contain protein, calcium and magnesium; therefore, they're better choices than drinking soda or energy drinks.
Sodas, Candies and Sweets
Sodas and most candies are made up of plain sugar and don't contain any fat. The only candies that contain fat are those made from cocoa, butter and nuts, such as chocolate, toffee and caramel. Too much consumption of these simple sugars can lead to fat gain, tooth decay and insulin resistance. Plus, these foods contain no significant nutritional value for your body.
Fat-free Cookies and Crackers
Cookies and crackers always contain traces of fat because of the baking ingredients they require, such as shortening and vegetable oil. Such products include fig bars, strawberry bars, wafers, multi-grain bars and toasted wheat crackers.
Coffee, Tea and Water
Obviously, these beverages contain no fat at all. In fact, these can be better choices than drinking soda or energy drinks because they have much fewer calories (of course, water has zero calories) and fewer side effects for healthy people.
Nutritional Value
Because fat-free foods lack the fat necessary for flavoring, they tend to have lots of sugar, sodium and artificial flavoring to make the food more palatable. Therefore, the amount of calories may be the same as regular foods. Also, processed fat-free foods often are lower in nutritional value than natural foods.
References
- "Perspectives in Nutrition"; Gordon Wardlaw and Margaret Kessel; 2002 Resource
- Food and Drug Administration; Guidance for Industry A Food Labeling Guide
Member Comments