Although the “fat-free craze” of the past has long since been discouraged by health professionals as a viable part of a balanced diet, the amount of products boasting “low-fat” this, and “reduced fat” that, are more abundant than ever. But, fat isn’t the enemy; and, most importantly, all fat isn’t created equal. Some healthy fat is actually a good thing. The key to navigating the revamped “fat craze” can be found in understanding how reduced-fat foods are made and how to recognize healthy fats when you see them.
Fat Free Isn’t Always a Good Thing
What happens when all or some of the fat content is removed from a food? Usually, it doesn’t taste as good because the flavor and texture are now drastically different. To make up for this, manufacturers add sugar, salt, and/or thickeners to replace the missing fat. Now, the food has nearly the same amount of calories, a little less fat, but with more sugar, salt, and other, well, crap. If that doesn’t sound like a healthy swap, it’s because it’s not. Take into consideration a comparison between regular and reduced fat peanut butter.
Compared to the regular peanut butter, the reduced fat peanut butter has 60% more salt and 30% more sugar in addition to a plethora of added fillers and thickeners. Even though the regular peanut butter has more fat, it is healthy fat. Regular peanut butter is the clear nutritional winner.
Think ‘Type’ of Fat, not ‘Amount’ of Fat
The good news is, healthy (unsaturated) fats like those found in olive oil, peanut butter, and avocado can and should be a part of a healthy diet. Unsaturated fats have been shown to decrease risk for cardiovascular disease as well as increase satiety (the feeling of being satisfied). Just one look at the list below of foods containing healthy fats and it’s easy to see how delicious and nutritious healthy fat can be. Remember, everything in moderation!
What to Look For
Heart healthy fats such as unsaturated, monounsaturated, and/or polyunsaturated fats might not be listed on the nutrition label. One way to determine the amount of unsaturated fat is to subtract the amount of saturated fat, trans fat, and cholesterol from the total amount of fat. Try to select foods with more unsaturated fat than saturated and trans fat. Keep in mind that plant based foods are higher in these healthy fats than foods originating from animal sources.