Below are a few tips to help sort out the low fat smoke and mirrors.
1. Good vs. Bad
Fat We do need to consume fats in our diets. Healthy fats can improve cholesterol levels and decrease the risk of cardiovascular disease and diabetes. Healthy fats include monounsaturated and polyunsaturated found in nuts, seeds, certain fish and certain oils. Fat's help our bodies get fat soluble vitamins A, K, E and K. Remember tho, each gram of fat contains 9 calories, so plan accordingly when figuring your nutrient intake for the day.
Saturated and trans fat found in processed foods and animal products are considered bad fats. These fats can raise cholesterol and risk of cardiovascular disease.
2. Low Fat Labels Usually Equals Processed Food.
Many low fat processed foods contain high levels of sodium and sugar. High sodium diets can increase the risk of high blood pressure. Consuming too much sugar can increase the risk of diabetes and weight gain as well as a host of other health issues. That low fat bag of Swedish Fish or low fat bag of chips... obviously not going to help you reach your fitness goals! Low fat foods found in a bottle, can or package are usually going to be processed. Chose natural low fat foods such as fruits and vegetables.
3. Be Aware Of Serving Size!
Do you remember the Snack Well and low fat potato chip craze? People were eating a whole box or bag, thinking it was low fat which meant it was ok to eat more. Be careful not to fall into the false thinking that it's ok to eat more than one serving. We can be lulled into a false sense that we aren't consuming as many calories and therefore eat more low fat versions of a certain food as opposed to eating just one serving of a higher fat variety. Pay attention to serving the serving size. Many low fat crackers, cookies etc. have smaller serving sizes than you would think!
As mentioned in a previous blog, always opt for natural, unprocessed foods if given the choice. While certain foods such as nuts and avocados may be higher in fat, they are the "good fats" and the body can more easily process them.