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Fat-free and sugar-free does not equal calorie-free
In recent years, a variety of low-fat, fat-free, and sugar-free dairy products, foods, and beverages have hit the market, catching the eye of many beauty and weight-conscious individuals. However, low-fat, fat-free, and sugar-free foods are not the same as calorie-free. Here, we debunk three common misconceptions.
Misconception One: Light and low-fat equals low-calorie
Upon seeing the words "light" or "low-fat," many consumers assume they can eat these products without restraint. This is not true. Testing has shown that most "light" and "low-fat" products are not actually low in calories.
"Low-fat" means that the food contains 3 grams or less of fat per 100 grams, while "low-calorie" means it contains less than 40 calories per 100 grams. For example, a yogurt labeled "low-fat" has a lower fat content, but the sugar in it can contain as many calories as 5 and a half cubes of sugar. Furthermore, the term "light" can sometimes refer to a product's mild flavor, light color, or soft texture, rather than its low-fat or low-calorie nature—a trap set by manufacturers.
Misconception Two: Fat-free and sugar-free means no fat and no sugar
Does a food labeled "fat-free" contain no fat at all? Of course not. A product can be labeled "fat-free" if it contains less than 0.5 grams of fat per serving. Therefore, "fat-free" simply means a very low fat content. Skim milk and "sugar-free" oolong or floral tea are prime examples.
Misconception Three: Trans fat-free means no fat content
For health reasons, food manufacturers are rushing to remove trans fats from most of their products. However, in some cases, they replace trans fats with saturated fats, which yields the same negative result.
Similar to sugar, a food can be labeled "trans fat-free" if it contains less than 0.5 grams of trans fat per serving. For highly processed foods like potato chips, cookies, and baked goods that prominently display "trans fat-free" on their packaging, it could mean they contain more saturated fatty acids + trans fatty acids.
Suggestion One: Stick to plain, unprocessed foods.
Plain foods generally have little fat and are often healthier than many low-fat and low-sugar options, such as fresh fruits and vegetables. Conversely, some low-fat foods are not actually low in fat, like cookies and other baked goods. Fat-free foods often contain more sugar than their regular counterparts.
Suggestion Two: Practice moderation in eating and drinking.
Everything in moderation is key. Some consumers believe they can eat more of foods that are low in fat. In reality, many food manufacturers achieve low-fat standards by adding artificial flavorings. These additives can often suppress the brain's signals of fullness, causing people to feel they are never satisfied and thus end up eating more.