The U.S. obsession with diet and weight loss has spawned low-fat or fat-free versions of most of the foods Americans regularly consume. While the illusion is that fat-free foods help you lose weight, the truth is, if you eat too many calories of any type of food, you'll gain weight. Fat-free versions of some foods allow you to add them to healthy diets, while others don't offer much nutritional value.
Fat
The main difference between fat-free foods and non fat-free foods comes down to the total fat content. Obviously, fat-free foods contain little to no fat, while non fat-free foods contain all or a reduced amount of their original fat content. Fat-free foods also do not contain beneficial fats, such as polyunsaturated and monounsaturated fats. Beneficial fats help reduce cholesterol and fight inflammation in the body. Trans fats and saturated fats are the fats to avoid, as they increase heart disease risk.
Calories
Fat-free foods can have fewer calories than their non fat-free versions, but that's not always the case. Fat contains 9 calories per gram, so in theory, removing the fat should also lower the calorie count. In reality, manufacturers often add sugar, flour and other additives to improve taste and texture, which adds calories back in. When you eat too much of any type of food, even if it's a low-fat food, you can gain weight.
When to Say Yes to Fat-free Foods
The American Heart Association recommends some fat-free foods as part of a heart-healthy diet. Dairy foods like milk and cheese provide essential vitamins and minerals, but also contain a lot of saturated fat. Fat-free versions help you meet your nutritional goals without consuming too much fat. Fat-free protein sources like soy reduce some of the saturated fat typically present in regular cuts of meat. Fat-free cooking sprays can help you reduce the calories and fat in your diet as well.
When to Say No to Fat-free Foods
Fat-free versions of cookies, candies, ice cream and other treats don't offer many nutritional benefits and contain increased sugar and starches instead of fat. Fat-free treats also provide the illusions of safety, and you may unknowingly consume too many empty calories. While it may not negatively impact your diet or waistline to eat these foods in moderation, you shouldn't say yes to them under the guise that you're making a healthier choice. Pay careful attention to the number of calories, no matter how little fat the food contains.
References
- American Heart Association: Smart Substitutes; Oct. 2010
- Helpguide.org: Diabetes and Diet Food Tips
- Kids Health.org: Learning About Calories; March 2007
- University of Maryland Medical Center: Heart-Healthy Diet - Introduction; May 2009
- "Fitness" magazine; 10 Diet Foods That Make You Fat; Sally Kuzemchak, R.D.
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