Are low-fat foods really as healthy as they seem?
If you think that a low-fat diet is the sure-fire way to plaque-free arteries and a slim figure, think again.
Studies have demonstrated that low-fat diets aren’t necessarily the answer to weight loss and prevention of diseases. Read on to learn why you shouldn’t cut out fats completely from your daily diet and how low-fat diets can actually harm your health.
Low-fat foods replace the fat with sugar
When fat is removed from food products, the delicious flavour and texture of the food are inevitably lost well. In short, natural foods taste terrible without fat. To compensate for the missing fat, many low-fat foods are supplemented with sugar, salt and additives to make them taste better. All these can wreak havoc in your body, which actually defeats the purpose of choosing the “healthier” low-fat option.
Labels that read “low-fat” trick people into overeating
Foods marked as “low fat” are often perceived as having fewer calories. This probably explains why those low-fat chips look so guilt-free! Because low-fat foods are not as tasty and satiating, we tend to eat more than we otherwise would. Thus, at the end of the day, it is likely that we have loaded up on the calories. Rather than overeating something you don’t really like, just enjoy the regular version – but try to reduce consumption by half.
Fats help digest carbohydrates properly
As compared to other kinds of nutrients, carbohydrates are generally easily digested by the body and enter the bloodstream quickly, which can cause blood sugar swings and cravings. Ingesting fat along with carbohydrates slows down the emptying of the stomach and the absorption of sugar into your blood. Having a snack that has as little as a teaspoon of fat – such as a handful of nuts or a piece of cheese – 10 to 30 minutes before a meal can help slow down digestion. This also keeps you feeling fuller for longer.
Low-fat diets can raise triglycerides and lower good cholesterol
The low-fat diet can result in a high-carb diet. Since the body has little capacity to store carbohydrates, excess carbohydrates are converted into triglycerides, a type of fat found in the blood. Elevated levels of triglycerides can increase your risk of heart disease. At the same time, reducing fat in the diet and having a higher intake of carbohydrates can reduce HDL (high-density lipoprotein), also known as the “good” cholesterol. This may also lead to a higher risk of heart problems.
Not all fats are evil; your body needs “good” fats
The fact is that we all need some fat in out diet – and not just because it makes our food palatable. More importantly, dietary fats are a major source of energy for the body and they play an important role in many body processes. Certain fats, like those in oily fish, leafy vegetables, nuts and seeds, provide essential fatty acids (the omega-3 variety), which are important for heart health, proper functioning of the nervous system and hormone development. Fat in our diet also helps absorb vitamins, particularly the fat-soluble vitamins A, D, E and K.
Remember that quality fat intake matters as much as quantity. It’s better to focus your diet on the good, healthy fats. Good fats include monounsaturated and polyunsaturated fats, which are found in high-quality unsaturated oils (such as olive, sunflower and canola oils), fatty fish, avocados, nuts and seeds.
Though recent research shows that saturated fat may not be as harmful as once thought, it is still important to choose healthier sources of saturated fat such as meat from organic and free-range sources, whole milk, dark chocolate and coconut oil. Steer away from processed foods, fast foods and deep-fried foods as they contain high levels of saturated fats. Lastly, eliminate trans fat (found in partially hydrogenated oils) from your diet as much as possible – they are the fats that are most hazardous to your health – and you will be on your way to a healthier diet.
