In the 1990s, low-fat and fat-free were the buzzwords when it came to losing weight. Conscientious shoppers carefully read labels to see how much fat a product contained before dropping it in their grocery cart. These days you’re more likely to see health-conscious people checking the sugar content of foods before they buy them. More people are aware that eating fat-free foods isn’t necessarily a good thing when it comes to losing weight or staying healthy. Here are four reasons why a low-fat diet isn’t the best choice for losing weight.
Low-Fat and Fat-Free Foods Are Usually Higher in Sugar
Some low-fat and fat-free foods may be lower in calories than their full-fat counterparts but most contain more sugar. When manufacturers reduce the fat content of food, it changes its texture. To give it more mouth and taste appeal, they add extra sugar or refined carbs as fillers. Sugar and refined carbs raise insulin levels, creating an environment that promotes fat storage. On the other hand, fat has minimal effect on insulin levels.
Some people who are overweight are already insulin resistant. When insulin-resistant people eat a diet low in fat and high in carbs, it makes the problem worse. It’s true that fat is more energy dense (9 kcal of energy per gram) than carbohydrates (4 kcal of energy per gram), but this doesn’t take into account the negative impact insulin has on fat storage and insulin resistance. That doesn’t compensate for the lower energy density of carbs.
Fat-Free and Low-Fat Foods Are Less Filling and Satisfying
Foods that contain fat delay stomach emptying. This helps to fill you up and keep you full longer so you’re less likely to head to the snack machine a few hours later. Fat also stimulates the release of CCK, a hormone produced by the small intestine that suppresses appetite. In contrast, foods low in fat don’t have the same appetite suppressive benefit and you’ll often end up eating more of them – and the calories add up. Not surprisingly, you step on the scale and fail to see the change you were looking for.
The Halo Effect: People Eat More from Packages Labeled Low-Fat
In a study carried out at Cornell University, researchers discovered that people ate more from a container of M&Ms labeled low-fat than they did a bowl of regular M&Ms. People perceive low-fat foods to be lower in calories and better for them, so think they can eat more. Most low-fat foods are only 10 to 15% lower in calories than full-fat versions, and unless you control your portion size, you may end up eating more calories than you would have eating the full-fat version. Low-fat doesn’t necessarily mean low-calorie, and it definitely doesn’t mean low-carb or low-sugar.
Some Good Fats May Help You Lose Belly Fat
Some fats may help you in your battle to shed belly fat. A study carried out at Ohio State University showed that older women with type 2 diabetes who supplemented their diet for 16 weeks with safflower oil lost belly fat and increased lean body tissue. Some research suggests that polyunsaturated from sources like fish, flaxseed, pumpkin seeds, sunflower seeds, and sesame seeds and monounsaturated fats in nuts, olive oil and avocado help to fight belly fat. All fats aren’t necessarily created equal when it comes to your waistline. In addition, you need a certain amount of fat in your diet to absorb fat-soluble vitamins and fat-soluble antioxidants like carotenoids. That’s why it’s a good idea to use an olive oil-based dressing on a salad rather than just straight vinegar.
The Bottom Line?
A low-fat diet won’t necessarily help you shed pounds or keep them off. Instead of focusing on fat-free foods, look for ones that contain healthier types of fat like those in nuts, seeds, fish and avocados. Avoid packaged products that are labeled fat-free or low in fat. Chances are there are lots of sugar and refined carbohydrates hiding behind that fat-free label.
References:
Cornell University Food and Brand Lab. “Marketing Nutrition” Can “Low Fat” Nutrition Labels Lead to Obesity?”
ResearchNews.osu.edu. “Two Dietary Oils, Two Sets of Benefits for Older Women with Diabetes”
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