Diet Myth – Eating fat will make you fat!
For decades, the prevailing wisdom has been that reducing fat intake is the key to weight loss. This misconception, fuelled by dietary guidelines from the 1960s, has contributed to a widespread obsession with low-fat foods and a subsequent rise in obesity rates.
Walk down the supermarket isles, and it’s easy to spot brand items and their low fat counterparts with labels awash with untold health benefits.
So, are all low fat products what they claim to be? In this article the focus will be on low fat convenience foods.
Low fat healthwashing
Healthwashing is a marketing strategy that presents unhealthy products as if they are healthy. Low fat convenience foods are often the subject of healthwashing, as they can be high in sugar and carbohydrates, and still have a similar number of calories as their original ‘regular’ versions.
Replacing the fat in a product with sugar to make that food taste ‘normal’ was/is common-place, but when you compare the regular and the low fat equivalents, sometimes the nutritional labels tells a different story.
A spotlight on custard
Custard is one of those items that we don’t tend to make from scratch. Even using the powder to make a jug of thick creamy custard isn’t as convenient as grabbing a carton off the supermarket shelf, but when did you last look at the nutritional label?
Let’s take a closer look!
The low fat version*
The first thing you’re drawn to is the number of calories. At only 78 calories per 100g you could feel more positively about this option, but you’re likely to have more than just 100g. Even their single serve pots are 150g.
Next is Fat, at just 2g per 100g. Low as you might expect, 1g of saturated fat.
Then it’s Carbohydrates. With 12.1g per 100g, 7.4g of which are sugars.
There’s not much fibre as you’d expect, a little Protein at 2.9g per 100g and 0.12g of Salt per 100g.
*Information correct as of 12 Sept 2024, source Asda online
The regular version*
Let’s look at the same metrics as before. Calories per 100g comes in at 96. That’s 18 calories difference per 100g.
Next is Fat, at now 2.9g per 100g. Still low, with 1.5g of saturated fat per 100g.
Then it’s Carbohydrates. In this regular version it’s 14.8g per 100g, 10.6g of which are sugars.
As before, there’s not much fibre as you’d expect, a little Protein at 2.8g per 100g and 0.11g of Salt per 100g – less than the low fat version.
*Information correct as of 12 Sept 2024, source Asda online
Which would you take home?
With the regular custard being just is only 18 calories higher than its low fat equivalent per 100g, are we likely to eat more of the low fat option because it’s lower in fat and being marketed as being healthier or better for you?
Not all low fat products are equal
When looking at the example of custard, I wouldn’t say that choosing the low fat product over the regular version is better necessarily, but this doesn’t mean that you should look at all low fat products with suspicion.
Click bait articles – low fat products as recommended by a nutritionist
Every week ‘this nutritionist’ and ‘that nutritionist’ alerts the media as to their latest recommendations, must-have’s and must-do’s. At best, the click bait headline promises lots but delivers very little. As a rule of thumb, I don’t give out general advice because it could be easily misinterpreted.
Whilst I’ve gone into great detail as to why certain low fat items are no ‘healthier’ than their regular counterpart, there are some, albeit a few low fat products that could be beneficial. That being said, their suitability for an individual would depend on various factors including their current health status and ultimate goal. Knowing what to choose is confusing, but I’m happy to offer a little clarity.
- Mature Cheddar Cheese – Many brands now offer a low fat or half fat option alongside their regular offering. If we look at 100g of regular supermarket cheddar cheese VS their half fat option, the nutritional labels make interesting reading! With the regular offering containing 416 calories, 35g of fat and 25g of protein per 100g, the half fat offering contains 278 calories, 15g of fat and 33g of protein per 100g. That’s quite a considerable reduction in calories and fat, and an increase in protein. To keep your costs down, opt for a block of cheese instead of ready grated alternatives as these also contain potato starch to stop the cheese clumping.
- Mayo – When it comes to mayo, we all have a favourite brand. With the regular offering containing 644 calories, 70g of fat and 0.8g of protein per 100g, the lighter offering contains 267 calories, 26g of fat and 0.6g of protein per 100g. The ingredients label for the regular item shows it to contain 68% oil and 5% egg yolk, whereas the lighter version has only 25% oil and 1% egg yolk.
- Greek Style Yogurt – My fridge always contains several large pots of *greek style yogurt. I always choose the supermarket own brand as we tend to get through quite a lot each week between the 4 of us! With the regular offering containing 107 calories, 8.3g of fat and 3.6g of protein per 100g, the fat free offering contains 66 calories, <0.5g of fat and 7g of protein per 100g. Flavour your yogurt with fresh fruit and you’re ticking more good food boxes!
*I choose Greek style over Greek due to the cost. This option works out at 16.5p per 100g, whereas the Fage 5% fat Greek yogurt is 61.1p per 100g. Incidentally 100g of the Greek yogurt is 93 calories, 5g fat and 9g protein, so only 2g more of protein but over triple the cost!
Navigating the Nutrition Landscape
While many low-fat products are marketed as healthier options, it’s important to critically evaluate their nutritional content. Some may offer benefits, but their suitability depends on individual factors.
Let me help you to cut through the confusion and waste less money on pointless products. Together, we can look at what you eat and I can empower you to make informed choices, get the most out of the food you eat and achieve your health objectives
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