How Do We Use Low Fat Foods Wisely?
Limit consumption of energy dense foods. That's the advice form the latest international report on diet and cancer published by the American Institute for Cancer Research. The recommendation aimed at promoting weight control was included in the cancer focused report because of the convincing link between being overweight and several types of cancer. (Look elswhere on this blog on Mesothelioma where this is also referenced.)
The energy dense foods category referenced in the report include foods that are concentrated in calories, usually because they are high in fat, processed carbohydrates an/or added sugar. Note, however, that some energy dense foods namely nuts and seeds are relatively unprocessed and supply many beneficial nutrients. These foods are not linked to weight gain when consumed moderately as part of a healthy diet.
Most Americans, however, are choosing the other kind of energy dense foods , those that the research links to an increased chance of weight gain, overweight and obesity. One popular consumer solution: Choosing reduced fat or fat free forms of the same foods. But these lower fat options aren't lower in calories, particularly when they are consumed in jumbo portions.
A typical blueberry muffin purchased before the "supersizing" of America's food supply would have measured less than 3 inches in diameter and might have contained 250 calories. Today, however, many bakeries and coffee shops serve muffins with twice the calories of the old fashioned size. Even if a consumer chooses a low fat version (potentially dropping the fat content from 20 grams down to 2 grams), the muffin would still likely contain about 290 to 340 calories. In other words, the low fat, super size muffin is still higher in calories than teh smaller full fat version. (Note that although low fat muffins are no longer high fat foods, their high sugar content, up to eight (8) teaspoons of sugar per muffin keeps these foods in the energy dense category.) As an aside, one of the reasons, apart from sweetness, that so much sugar is used in foods like muffins is that sugar is a humectant and absorbs and holds water so it keeps the product fresher (moist) longer. At your caloric expense, of course.
Reduced fat versions of foods that start off as super rich products can also be misleading. For example, a one cup portion of conventional vanilla ice cream will cost you approximately 270 calories. Light versions, which trim the fat from 14 grams to 3 to 5 grams, can drop the calories to about 210 for the same portion size. However, decadent gourmet ice creams can contain from 480 to 580 calories per cup of vanilla ice cream. The light version of these products only redusces fat to the level of conventional "full fat" ice cream. Because sugar content remains high, the 350 to 400 calories in gourmet light ice cream are often substantially higher than the regular version of conventional varieties.
Reduced fat peanut butter is another example of. Although lower in fat than regular peanut butter, with added sugar, starches and/or soy protein, that calories remain the same.
Not to discount all reduced fat or low fat versions of foods, many do save calories. When purchasing cheese, milk and meat, for example, choosing the lower fat products means less cholesterol raising saturated fat and fewer calories. And if you just can't live with fat free cheese, even saving 20 calories per ounce with reduced fat cheese can still be worthwhile.
The bottom line: By substituting a few lower fat versions for the higher fat foods you eat frequently, you can save calories, which can add up to make weight control easier. The key is to make those switches without simultanously doubling your protion size or choosing the "light" version of a product richer than something you would normally choose.
We are always interested in your comments and please feel free to write in with your opinions. Any feed back you can give is appreciated.
Gene C.
The energy dense foods category referenced in the report include foods that are concentrated in calories, usually because they are high in fat, processed carbohydrates an/or added sugar. Note, however, that some energy dense foods namely nuts and seeds are relatively unprocessed and supply many beneficial nutrients. These foods are not linked to weight gain when consumed moderately as part of a healthy diet.
Most Americans, however, are choosing the other kind of energy dense foods , those that the research links to an increased chance of weight gain, overweight and obesity. One popular consumer solution: Choosing reduced fat or fat free forms of the same foods. But these lower fat options aren't lower in calories, particularly when they are consumed in jumbo portions.
A typical blueberry muffin purchased before the "supersizing" of America's food supply would have measured less than 3 inches in diameter and might have contained 250 calories. Today, however, many bakeries and coffee shops serve muffins with twice the calories of the old fashioned size. Even if a consumer chooses a low fat version (potentially dropping the fat content from 20 grams down to 2 grams), the muffin would still likely contain about 290 to 340 calories. In other words, the low fat, super size muffin is still higher in calories than teh smaller full fat version. (Note that although low fat muffins are no longer high fat foods, their high sugar content, up to eight (8) teaspoons of sugar per muffin keeps these foods in the energy dense category.) As an aside, one of the reasons, apart from sweetness, that so much sugar is used in foods like muffins is that sugar is a humectant and absorbs and holds water so it keeps the product fresher (moist) longer. At your caloric expense, of course.
Reduced fat versions of foods that start off as super rich products can also be misleading. For example, a one cup portion of conventional vanilla ice cream will cost you approximately 270 calories. Light versions, which trim the fat from 14 grams to 3 to 5 grams, can drop the calories to about 210 for the same portion size. However, decadent gourmet ice creams can contain from 480 to 580 calories per cup of vanilla ice cream. The light version of these products only redusces fat to the level of conventional "full fat" ice cream. Because sugar content remains high, the 350 to 400 calories in gourmet light ice cream are often substantially higher than the regular version of conventional varieties.
Reduced fat peanut butter is another example of. Although lower in fat than regular peanut butter, with added sugar, starches and/or soy protein, that calories remain the same.
Not to discount all reduced fat or low fat versions of foods, many do save calories. When purchasing cheese, milk and meat, for example, choosing the lower fat products means less cholesterol raising saturated fat and fewer calories. And if you just can't live with fat free cheese, even saving 20 calories per ounce with reduced fat cheese can still be worthwhile.
The bottom line: By substituting a few lower fat versions for the higher fat foods you eat frequently, you can save calories, which can add up to make weight control easier. The key is to make those switches without simultanously doubling your protion size or choosing the "light" version of a product richer than something you would normally choose.
We are always interested in your comments and please feel free to write in with your opinions. Any feed back you can give is appreciated.
Gene C.
posted by Gene Carbonell at
6:32 PM
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