In the quest to fight the bulge, you may purchase diet foods to help achieve your weight loss goals. Some ingredients may be unrecognizable, while others are self-explanatory. Although nothing is more effective than eating a balanced diet and engaging in regular amounts of physical activity, eating diet food may lead to faster weight loss results. Consult your physician before significantly changing your diet and exercise habits.
Artificial and Natural Sweeteners
Artificial and zero-calorie sweeteners are common ingredients in snacks, beverages and sweets. Common sweeteners include saccharin, sucralose, aspartame and rebiana -- a highly refined natural stevia extract. In many cases, these compounds are sweeter than sugar, sometimes by up to 300 percent, according to Linda Page in "Linda Page's Healthy Healing." Unlike rebiana, which comes from the stevia plant, saccharin, sucralose and aspartame are shrouded in controversy due to alleged adverse effects on consumers, according to MayoClinic.com. Although the U.S. Food and Drug Administration recognize these sweeteners as safe, some people have reported headaches, nausea, dizziness, anxiety, and irritability connected to use of these sweetners.
Whole-Grain Flour
In lieu of enriched white flour, many diet foods will use whole-grain flour from wheat, oats and barley, according to Roberta Duyff in "American Dietetic Association Complete Food and Nutrition Guide." Enriched white flour is a highly refined mixture that strips the once whole grain of many vital minerals and nutrients, converting it into a simple carbohydrate that can cause blood sugar spikes. Whole-grain ingredients are rich in dietary fiber that can promote weight loss and regulate the digestive tract.
Fat-Free Milk
Fat-free milk is a common diet food ingredient, as it delivers essential calcium amounts without the saturated fat. Fat-free milk is usually used in non-fat yogurt, ice cream and low-fat or non-fat baked goods, although these diet foods will generally be accompanied by artificial sweeteners to keep their fat-free label. You should also be aware that buying diet foods containing fat-free milk doesn't always mean it is low in fat, as the sugar content may sometimes be significant. Excess sugar stores in the body as fat, leading to weight gain.
The Bottom Line
Although diet foods may help to keep your caloric intake low, it is important to thoroughly read the ingredients list to avoid displaced fat, sugar and sodium. For example, many frozen diet meals may be low in fat and cholesterol, but they may have a full day's worth of sodium; the American Heart Association recommends aiming for 1,500 mg a day. Sticking with whole grains, fresh fruits and vegetables, lean meats and low-fat and non-fat dairy items is a sure way of keeping your body healthy and the extra weight off.
References
- MayoClinic.com: Low-Calorie Sweeteners: Sweet and Safe
- "Linda Page's Healthy Healing"; Linda Page; 2004
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Duyff; 2006
- American Heart Association: Sodium
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