In terms of lowering cholesterol levels or losing weight, "fat-free" doesn't work as well as you would think it does.
There are items that are "fat-free," "low-fat," "light," and "reduced-fat," among other options. Here's what those words signify in layman's terms:
- Foods labeled as "fat-free" must have less than 0.5 grams of fat per serving.
- Foods labeled as "low-fat" must contain no more than 3 grams of fat per serving.
- Foods labeled as "reduced-fat" must contain at least 25% less fat than their standard counterparts in order to qualify as such.
- "Light" foods must contain either third fewer calories or a half as much fat as "heavy" meals.
The Problem with Low-Fat Diets
Occasionally, "fat-free" means that the food is also, well, tasteless. In order to make up for this, food manufacturers often add additional ingredients to their goods, including sugar, flour, thickeners, and salt. This might result in an increase in calories.
Furthermore, if the meals aren't very appetizing, they may be less gratifying, leading you to overindulge in them.
Think in terms of "good fat," not "fat-free."
If you're concerned about your health, the kind of fat you consume may be more significant than the quantity of fat you consume.
It is recommended by the American Heart Association that you restrict your intake of saturated and trans fats.
However, it is also crucial that you consume healthier fats, which are commonly referred to as "good" fats. LDL cholesterol is referred to as "bad cholesterol." In fact, HDL seems to be effective in removing the "bad" kinds of cholesterol from the bloodstream.
Both monounsaturated and polyunsaturated fats are considered to be "good" fats.
Canola and olive oils, for example, are examples of monounsaturated fats that have been shown to reduce LDL cholesterol levels in circulation.
LDL cholesterol may be reduced by eating fatty fish such as tuna and salmon, which contain polyunsaturated fats.
The saturated fats present in animal products (beef, pig, butter, and other full-fat dairy products) as well as artificial trans fats found in partially hydrogenated oils are excluded from this list. According to the American Heart Association, saturated fats should account for no more than 6 percent of your total daily calorie consumption.
Trans fats should be avoided at all costs. Choose lean cuts of meat and fish, as well as low-fat dairy products, and remove them from your diet as much as possible.
Purchasing Fat-Free Foods: Some Suggestions
To be clear, none of this is to argue that fat-free goods have no place in a heart-healthy eating plan. However, in order to make effective use of them, specialists recommend that you:
Check the nutrition facts on the food labels. When purchasing fat-free foods, check to see that they are not filled with sugar or chemicals, and that they are genuinely fewer in calories than the usual version of that product. Also, be sure to look at the serving size.
Keep an eye on your portions. If you have three servings of low-fat ice cream, each of which has 3 grams of fat and 250 calories, you will consume 9 grams of fat and 750 calories! There are occasions when eating one serving of more filling whole-fat food is preferable than consuming the additional calories and sugar included in the reduced fat version.
Increase your consumption of veggies, fruits, legumes, and whole grains. These include nutrients and fiber to help you feel fuller for longer periods of time, and they often have less calories. In addition, they are naturally low in fat. As long as the butter, cheese, and sour cream are left off, a medium baked potato is a superior alternative than "baked" potato chips. The entire potato has more minerals, more fiber, and less calories than the sliced potato. Soluble fiber, which may be found in oatmeal, vegetables, and fruit, aids the body in lowering blood cholesterol levels. Your diet should be varied, and it should be based on whole foods wherever possible.
