The truth about low-fat foods

For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option. But are these low-fat foods really as good for us as we originally thought? Nutritionist Kerry Torrens investigates...

The truth about low-fat foods

Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals. But while our shopping baskets are full to bursting with these guilt-free foods our waist-lines keep getting bigger.

 

Enter the trans-fats

Since the 1980s there's been a boom in low-fat products as the message got out that to improve our health, especially heart health, we needed to reduce the amount of saturated fat in our diets. This means cutting back on full fat dairy foods, red meat and certain processed foods. It's true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels. But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats. To do this the food producers used a process called hydrogenation which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.

Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol. Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them. Since learning of the dangers of trans-fats the food industry and our UK supermarkets have been working hard to reduce levels of them in their products.

 

Bitter sweetBiscuits

As well as altering the oils used for producing low-fat foods, manufacturers also found they had to increase the amount of sugar in their products so we continued to enjoy their taste and texture. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' biscuit starts to look very tempting! A diet too high in these refined carbs and sugars can be as unhealthy as a high-fat diet because it increases the risk of diabetes, heart disease and causes high cholesterol levels.

 

Good fats and bad fats

We all need some fat in our diet, not least because it makes our food more palatable and tasty. Nutritionally, fats do more than simply supply calories. Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety). These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system. The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K. Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body's ability to heal itself and have an influence on bone health. It's better to focus your diet on the healthier fats by including more fish, nuts, seeds and vegetable oils including avocado and olive. Here's how to make your meals naturally fat-healthy...

 

Foil-poached salmon with dill & avocado mayo Make sure you're getting good fats:

  • Eating more fish, nuts and seeds - for example choose salmon instead of bacon for a weekend brunch; snack on unsalted nuts rather than crisps.
  • Trim visible fat from meat.
  • Checking labels on food products.
  • Using good quality un-saturated oils, like walnut or pumpkin, for dipping your bread instead of using spreads.
  • Avoid frying instead steam, bake, poach or grill.
  • Replace mayo with plain yogurt - just add a squeeze of lemon juice and some mixed herbs, chives work well.
  • Make chips by baking chunky cut potato wedges with a drizzle of rapeseed oil and a sprinkle of paprika.
     

Recommended Guideline Daily Amounts
(based on the average female adult)
 

Total fat70g
Saturates20g
Sugar90g

 

Reading food labels
 

 What's a lot...What's a little...
Total fatMore than 17.5g per 100gLess than 3g per 100g
SaturatesMore than 5g per 100g1.5g or less per 100g
Carbs of which sugarMore than 22.5g per 100g5g or less per 100g

 

A few low-fat recipe suggestions:Smoked trout & cucumber open sandwiches

Healthy egg & chips
Low-fat moussaka
Smoked trout & cucumber open sandwiches
Red lentil, chickpea & chilli soup
Lemon quark cheesecake
Effortless raspberry iced mousse


 

This article was last reviewed on 26 May 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.
 

Comments, questions and tips

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Christinapolly's picture
Christinapolly
5th Mar, 2016
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Christinapolly's picture
Christinapolly
14th Dec, 2015
Yes, the list of healthy foods above is promising, as it combines foods high in fiber, low in saturated fat but high in unsaturated fat, protein, vitamins etc...however, the mode of consumption matters as the focus should be end result. http://www.dietreference.com/
biddybols
26th Mar, 2014
Where do you find carbs & what's a lot & what's a little?
Kerry Torrens's picture
Kerry Torrens
4th Jun, 2014
Hi there, thanks for your question. Carbs are found in starchy foods like bread, pasta, rice and potatoes as well as sweet foods such as biscuits, cakes as well as fruit. Carb-rich foods are an ideal source of fuel for the body because we can convert them easily into glucose which our bodies use as energy. Some carbs, those that take longer to break down, supply slow releasing energy and keep us fuller for longer so these are the best ones to include in your diet. These are typically the whole-grain or brown versions of cereals, bread, pasta and rice etc. White, refined carbs are fast-releasing and will soon leave you in need of another energy pick me up. What counts as ‘a little’ or ’a lot’ of these starchy carbs depends on your age, sex and activity levels. However, there is guidance given for “carbs as sugars” – here you should aim for no more than 90g of carbs as sugars per day. A food that contains more than 15g of sugar per 100g contains “a lot” of sugar.
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