The Truth About Low-Fat Products
Anyone interested in healthy eating has a lot to think about when it comes to fat. The truth is fat has a bad reputation. No-fat diets rob your body of an important nutrient. The right kind of healthy fat, though, can lower your heart disease risk and cholesterol levels. It’s also a vital part of healthy aging.
The importance of the right kinds of fats isn’t the only source of confusion, though. The infamous “low-fat” label adds another layer that consumers struggle to understand. What is the truth about low fat products?
What Does Be Low-Fat or Fat-Free Mean?
Manufacturers do follow guidelines when using labels like fat-free and low-fat:
Fat-free means the product has less than .5 grams of fat per serving.
Low-fat indicates 3 grams or less of fat per serving.
Reduced-fat is a marketing term that signifies 25 percent less fat than the full-fat version of the food.
Light food needs to have ⅓ fewer or 50 percent less fat.
calories
However, these terms don’t address the type of fat in the product.
Not All Fat is Created Equally
Whether you are interested in losing weight over 50 after a weight gain or just want to eat right, the key isn’t in the low or no-fat label. It’s in the type of fat.
Probably one of the most confusing fat concepts to grasp is the different kinds that exist. There are four kinds of dietary fat:
Saturated
Trans
Monounsaturated
Polyunsaturated
The “bad” fat in this group is trans-fats. It is typically solid at room temperatures like butter or coconut oil.
Think Good Fat, Not Fat-Free
The problem with building your diet around marketing terms like low-fat is you don’t know what kind of fat you are getting. Instead, look to avoid bad fat and add the right amount of good fat to your meal plans. I think we can all agree that is the tastier option, too, because when food manufacturers cut fat out, the taste tends to go with it.
Essential fats are critical for healthy aging. They help maintain blood vessels, play a role in developing hormones, and are critical for nervous system functioning. Also, good fat is necessary for absorbing fat-soluble vitamins. It’s always better to avoid fads like a low-fat diet and just focus on enjoying foods that are good for you.
Foods With the Different Types of Fat
Whole food is always the best choice when planning your nutrition strategy. Whole food is also a place to find good fat, specifically monounsaturated and polyunsaturated.
Sources of monounsaturated fat include:
Olives
Avocados
Nuts
Some other sources include olive, canola, peanut and vegetable oils, and peanut butter.
Look for polyunsaturated fats in:
Sunflower seeds
Sesame seeds
Pumpkin seeds
Flaxseed
Walnuts
Fatty fish such as tuna or salmon
Soybeans
Tofu
Other sources include soybean and safflower oil, and soymilk.
You’ll want to avoid foods known for the bad fat, such as:
Commercial foods like , donuts, bagels, and muffins
Packaged snacks such as , microwave popcorn, crackers, and chips
Stick margarine and shortening
Fried foods
Chicken skin
Ice cream
Mistakes People Make When It Comes to Low-Fat Foods
Of course, the time will come when you want to buy a product with a low-fat or fat-free label. What then? Purchasing low-fat food isn’t necessarily a wrong choice. Here are some tips for doing low-fat right.
Check the label — Always when buying food, you want to look at the nutrition label. If it says low-fat, then it has some fat in it, so find out what kind. Foods that have trans fat, which is the worst kind, must say so on the label. Today, many manufacturers take it a step further and tell you exactly how much of each category of fat is in their product.
Check the serving size - The term ‘low-fat’ generally applies to serving size. A can of low-fat soup, for example, would likely be two servings. Low-fat kind of gets lost in the translation if you consume multiple servings.
Measure the fat content for yourself - The American Cancer Society recommends that you follow this formula when checking labels: three grams of fat or less per every 100 calories. That will help you decide if something is low-fat based on the serving size you will likely eat.
Consider your options - First, ask yourself if there is a better choice before buying a low-fat or fat-free product. For example, could you be happy with olive oil and vinegar instead of low-fat salad dressing? If you are craving potato chips, would eating a baked potato fill the void? If you can go with a good fat or whole food substitute, then do that instead and see what happens.
Finally, if you are not sure, check. Today, there are lots of apps that help you make smart diet and lifestyle choices. For example, Mighty Health is an app dedicated to those over 50 who want to live their best lives. We provide educational content on nutrition along with low impact exercises made for older adults.
