Are Low-Fat Food Alternatives Better For You?

If you’ve shopped at a grocery store in the past 40 years, you have likely seen “low-fat” plastered across various food containers. Over the past few decades, low-fat food alternatives have become more and more popular. With the advent of low-fat diets starting in the 1970s and 1980s, many companies began creating low-fat versions of their products. 

However, we’ve learned a few things since the 80s, and people are starting to question whether “low-fat” alternatives are actually better for you. Or if the increase in added sugar they usually come with cancels out any of their  “healthy” qualities. We’ll dive into the rise and fall of low-fat foods and debunk the myth that all fats are bad.  

What does “low-fat” actually mean

A “low-fat” label just means that the food or drink is low in total fats, usually 3 grams or less per serving. These labels are commonly found on milk, yogurt, salad dressings, and sauces. Be sure to read the labels to check for any additives or added sugar.

A “reduced fat” label means that the item contains at least 25% less fat than the regular/original version. You are likely to see the reduced fat label on things like packaged snacks, dressings, sauces, and processed meats/cheeses where the regular version is higher in fat. Remember, reduced fat doesn’t mean reduced sugar or low-calorie. Always check the nutrition label.

A “fat free” label means that the product has less than 0.5 grams of fat per serving. Fat free milks, cheeses, and snacks are widely available. Always make sure to read the labels to see if any fillers, sugar, or starches were added. 

The rise (and fall) of low-fat foods

Between the 1970s and  1990s, thousands of low-fat products, often highly processed, became mainstream as a way to combat the rise of heart disease and obesity. As fat became enemy #1, everything from fat free milk to fat free cookies were marketed as healthier alternatives to stave off heart disease and keep your weight down. 

However, food manufacturers quickly found out that removing the fat meant removing the flavor. Resulting in less sales. So, in place of fat, they added sugars, refined carbs, and artificial food additives. Ironically, this made these foods just as high in calories as their full-fat siblings

That being said, there are some foods with reduced saturated fat (bad fat) like sour cream, yogurt, or cheese that do offer the same amount of nutrients and protein. These are options that someone looking to cut down on their saturated fats can look for. 

What are good and bad fats?

Fats are actually an essential part of a balanced diet, but they come in many different forms. You’ll see the most health benefits in reducing your trans and saturated fats, which come from refined oils and animal fats

Saturated fats

These fats come from animal products, dairy products, and some plants like coconut or palm oil. Saturated fats are usually solid and not liquid when at cool room temperatures. Eating a diet high in saturated fat has been associated with higher LDL (bad) cholesterol, which might increase the risk of heart disease. 

Unsaturated fats

These fats include monounsaturated and polyunsaturated fats. These fats can be liquid at room temperature and either liquid or solid when chilled. Both types are considered good for heart health by lowering LDL cholesterol and reducing inflammation. Monounsaturated fats are found in things like olive oil, avocado, and nuts. Polyunsaturated fats are found in things like fish, flax seeds, walnuts, and sunflower oil.  

Trans fats

Trans fats are usually found in hydrogenated oils that are used in processed foods like margarine, deep fried foods, and some processed baked goods. They are fats that have been chemically modified to be stable and solid at room temperature. These fats can raise your LDL (bad) cholesterol and increase inflammation in the body. These are considered the worst type of fat and many health organizations around the world recommend against consuming them. 

Always check the nutrition label

Low-fat doesn’t always mean it’s healthier for you. If you take a second to look at the labels of any “low-fat” foods you buy, you will notice that some are higher in calories and sugar than their original counterparts. By trying your best to avoid processed foods in general, you will avoid most of the harmful ingredients that can lead to health issues down the road. 

Despite popular belief, fat is not the enemy (in moderation)

Rather than fixating on fat, try to eat a balanced diet that includes more unsaturated fats than saturated fats, lean proteins, and plenty of vegetables and fiber. Fat is not the enemy, and in fact you need good fats to feel full and have a healthy, functioning body. 

Balancing your diet is essential for maintaining energy levels, controlling your appetite, and feeling good. By building healthy habits now, you’re setting yourself up for a healthier, happier future too.