When you want to take care of your health and your weight, you are on the right path by opting for products without added sugar and low in sodium. But when it comes to “low-fat” or “fat-free” products you should be careful.
More calories and unwanted ingredients
Many foods that have the fat removed may need flavor, for example yogurt. Some yogurts can be low in fat, but high in sugar for improve its flavor.
WebMD points out that to compensate for the taste in products that have reduced fat, in addition to sugar, they are also often used flour, thickeners and salt. What adds calories.
The added sugar favors the obesity, contributes to the development of type 2 diabetes, heart disease and other chronic conditions.
While the high consumption of Salt is associated with the hypertension and at an increased risk of heart disease Y cerebrovascular accidents, notes the World Health Organization.
Another downside is that low-fat or fat-free foods can be less satisfying, so you may eat more than you should.
What to do?
Check food labels and make sure the product is not loaded with sugar, sodium, or additives. Compare the calories with the regular version and check the serving size.
Just because it is low in fat does not mean that you should exceed the servings. Adding up those portions can have a large number of calories.
To feel more satisfied, opt for more fruits, vegetables, legumes and whole grains. These foods provide you with more fiber and nutrients, you have more satiety, fewer calories and less fat.
Not all fats are bad
Good or healthy fats are unsaturated fats, which can be monounsaturated or polyunsaturated.
“Good” fats are considered beneficial fats because they can improve blood cholesterol levels, relieve inflammation, and stabilize the heart rate, explains the Harvard School of Public Health (HSPH).
Where are the healthy fats found? They are mainly of plant origin, although there are also some of animal origin. Some examples are: olive oil and avocado (oleic acid); walnuts, almonds, and peanuts (also when made into butter); seeds like chia and flaxseed; and fatty fish such as salmon, tuna, sardines, mackerel and herring, which are the main source of omega-3 fatty acids.