Low Fat Foods

With all the media hype about healthy fat, trans fat, saturated fat, and cholesterol, it can be puzzling to understand which low fat foods are beneficial and which ones are best left untouched. The following information dispels the controversial messages so decisions about low fat food choices can be made wisely.

Definition of Low Fat

In order for a food to be considered low fat, it must contain less than 3 grams or less of fat per serving size indicated on package. In addition, a low fat meal is considered a meal that contains 3 grams of fat or less per 100 grams, and 30% or less of total calories are derived from fat. Similarly, for a food to be labeled “low saturated fat”, a serving must contain 1 gram or less of saturated fat and no more than 15% of calories from saturated fat.

Other label terms and definitions important when choosing low fat foods include:

• Fat free: less than 0.5 gram of fat per serving

• Reduced or less fat: at least 25% less fat per serving as compared with standard portion of the traditional version of the food item

• Light: one-third fewer calories or 50% less fat per serving than standard portion of the traditional version of the food item

• Specific % fat free: the food item meets the definition of “low fat” or “fat free”

• Reduced or less saturated fat: at least 25% less saturated fat than standard serving of traditional version of food item

• Cholesterol free: 20 milligrams or less cholesterol and 2 grams of less of saturated fat per serving

• Reduced or less cholesterol: at least 25% less cholesterol of standard and 2 grams or less of saturated fat per serving

• Lean: less than 10 grams total fat, 4.5 grams or less saturated fat, and 95 milligrams cholesterol per 3-ounce serving and per 100 grams

• Extra lean: less than 5 grams total fat, 2 grams saturated fat, and 95 milligrams cholesterol per 3-ounce serving and per 100 grams.

Low Fat Food Choices

The selection of low fat foods has grown tremendously over the years with nearly 80% of the adults in the United States consuming low fat or reduced fat foods and beverages, according to a national survey conducted in 2000. So, what are the popular low fat food products people are feeding themselves with? Most popular products include low fat ice cream, milk, cheese, crackers, cookies, and yogurt. According to the U.S. Department of Agriculture guidelines set in the food guide pyramid, no more than 30% of total calories should come from fat on a daily basis. With this in mind, choosing low fat foods can be beneficial.

Taste Testing and Substitutions

Low fat foods have received a bad rap in the past due to the idea that they do not taste good. The fact is that taste and flavor is based on an individual’s assessment of the food product. Indeed, some food may be less conspicuous than others. Common examples include dairy products like skim milk vs. whole milk. However, since we are talking about low fat and not fat free foods, low fat milk may only require a short adjustment time to its less fat.

As with most situations in life, when something is taken out, something usually replaces it, whether good or bad for us. In the case of fats, when the natural source is extracted, it is often replaced with fillers. These chemically altered ingredients are the culprits for the change in taste and texture of many foods in comparison to the full fat version. Terms such as modified starches, dextrins, cellulose, gums, and olestra are commonly found in food ingredient lists.

Sugar and sodium are often significantly increased in low fat foods as a way to compensate for the lowered fat content. It is important to keep in mind that just because a packaged food is labeled low fat, it does not necessarily mean it is low calorie. Check your nutrition facts on the labels carefully if calories are of a concern.

Natural Low Fat Foods

No matter what book you pick up, you will probably not find one that dismissed whole, fresh, unprocessed foods. Not to be forgotten, fresh fruits and vegetables are almost always naturally low in fat and cholesterol. In addition, since these foods are not altered in any way, trans fat from hydrogenated oils for stabilizing is never an issue of concern. Good sources of naturally low fat foods include:

• Fruits
• Vegetables
• Whole wheat
• Oats
• Pasta
• Rice
• Grains such as couscous, quinoa, barley

Is It Worth It?

Despite the latest news on low fat diets, choosing foods with less fat, saturated fat, trans fat, and cholesterol is a definite plus to the health of the heart muscle and overall weight management. However, while it is beneficial watch the amount of “bad” fats coming in to the diet, unsaturated fats are a necessary component to everyone’s dietary intake. Without some fat, vitamins are not properly absorbed, hormones and enzymes are not adequately made, and satiety from meals may never be realized leading to more calories than needed if just a little olive oil or handful of almonds was chosen.