When you choose between low-fat and full-fat foods, it is important to read the nutrition label and compare similar foods. In some cases, such as with lean meats, dairy products, fruits and vegetables, low-fat means fewer calories and substances that can harm you. Sometimes, however, the fat in a food is replaced with an equally caloric carbohydrate. While the food is lower in fat, it might not be significantly lower in calories or a healthier choice.
Identification
A low-fat food might be called reduced-fat, low-fat or fat-free, depending on its fat content in relation to a full-fat equivalent of the same food. According to the U.S. Food and Drug Administration, a low-fat food contains 3g or less of fat per standard-size serving or RACC--Reference Amounts Commonly Consumed. The product also cannot get more than 30 percent of its calories from fat.
A food that is labeled "reduced fat" must contain at least 25 percent less fat per serving than its full-fat counterpart. A fat-free product will contain less than 0.5 g. Any food that meets this fat-free criteria can be labeled 100 percent fat free.
Types
Full-fat foods that are high in artery-clogging saturated fats include fatty meat, butter, cream, whole milk and whole milk products such as yogurt, cheese and ice cream. Low-fat varieties of most dairy foods are available, as are lean cuts of meat. Coconut oil, palm and palm kernel oils and cocoa butter are also high in saturated fat. Foods that use hydrogenated--or hardened--oils, such as some types of margarine, fried foods and commercially prepared baked goods, are high in trans fats, which are also thought to contribute to heart disease. Healthier monounsaturated and polyunsaturated fats are found in olive, canola, safflower, sesame, peanut, corn and other cooking and salad oils, as well as in nuts and seeds.
Effects
Saturated fat and trans fats from full-fat foods are known to increase blood cholesterol levels which, according to the American Heart Association, can increase your risk of developing clogged arteries and heart disease. Animal foods that are high in saturated fat are often high in dietary cholesterol, which can also raise blood cholesterol levels. Low-fat foods and full-fat foods can contribute to excess weight, which is known to exacerbate many medical conditions, including diabetes, heart disease and joint problems such as arthritis.
Considerations
Low-fat foods that are high in sugar, corn syrup and other refined carbohydrates can raise blood levels of triglycerides, which are saturated storage fats the body produces that travel through the bloodstream along with cholesterol and dietary fats. A study performed at The Rockefeller University in New York found that high triglyceride levels, like any other saturated fat, can put you at higher risk of developing clogged arteries and contribute to excess weight.
Warning
Although some low-fat foods are considered healthier than others, "low fat" labels can be deceiving and lead some people to believe they can eat more food without worrying about consuming too many calories. Several studies that Dr. Brian Wansink, director of the Cornell University Food and Brand Lab, performed showed that people. especially people who are overweight, eat more when food is labeled "low fat" than when it is labeled "regular" and that people feel less guilty eating more food when it is low in fat than when it is higher in fat.
Member Comments