Two opposing schools of thought are at war with each other in the media and in the medical establishment. It's safe to say that the average person has heard that fat is bad for health, but also that things like fish, flax, and olive oils are good for the circulatory system. You can't pick up a health magazine without reading about the evils of trans fats and the miracle that is Omega-3 (or 6, or 9) fatty acids.
Most people who diet look to limit their calorie intake by eating "diet" or "lite" versions of full-fat foods. While this is a good idea in theory, it can backfire.
In a 2004 study published in the Journal of Clinical Nutrition, participants who ate salads with fat-free dressings absorbed fewer nutrients from spinach, tomatoes and carrots than those who ate salads with full-fat dressings.
Consuming healthy fats (i.e. monounsaturated, long-chain fatty acids like olive, sunflower or flax oils) with a meal also increases saiety - how fast one feels "full" when eating. Fats remain in the stomach longer, and the resulting combination with other foods may lead to more nutrient absorption as a result. The extra caloric intake from healthy fats can be offset by eliminating other fat-containing foods (like margarines, cheese and most processed items).
Plus, fat-free dressings and other low-fat products taste like crap. Ever read the ingredient list on fat-free ranch dressing? Could you pronounce anything? Isn't fat-free half-and-half an oxymoron? Enough said.
Put down the fat-free italian dressing and make your own with olive oil and some dried spices. The rich taste of the oil and spices in one tablespoon will more than make up for the quarter-cup of lite ranch that otherwise might end up on those poor lettuce leaves. Or mix together some salsa, pureed avocado and greek yogurt for an amazing twist on traditonal guacamole; add it to a chicken wrap or salad.
Spread a tablespoon of peanut butter on the halves of an english muffin before adding fruit spread, or a tablespoon of chopped walnuts in your morning oatmeal. The fiber in an apple plus the good fat found in almonds will get you over the 3pm snack attack.
The most important thing to remember is moderation in portion size and intake. Fats should comprise 20% - 30% of a day's calories, and if the goal is to feel full longer, be sure to pair fats with carbohydrates and protein to balance a meal. Plan your meals in order to work your weight loss plan.
Comments
I also find that salads dressed with simple spices and lemon juice are a tasty substitute for fatty dressings. Also adding sliced oranges, apples, or dried cranberries adds tons of flavor with no fat and makes the salad a bit more interesting....and fun to eat.
Low fat "diets" have always worked best for me. Both my husband and I have lost the most weight going this route as oppossed to other fad diets like the Adkins or Southbeach Diet. But eating low fat needs to make sense. Being educated about what is in certain products is the first step. Diet soda--yuck! I'd rather drink all the sugar in the real stuff than the chemicals in the fake. But really, doesn't ice water taste better anyway? People who believe eating fat free cookies is really eating fat free has to be kidding themselves. But in my desparate mood to satify a sweet craving, I do keep a bag of fat-free or low-fat cookies handy. At least it's 1-4 grams less fat than an original, maybe more. And knowing about sugars and "white" foods makes a huge difference in understanding what is really fat free or not(after consumption). Fresh is always best but when that option isn't available, low-fat is the way to go for me.
Good tips to consider. I'm trying to convince my husband that a touch of the real thing is a better choice than to substitute a fat-free option, like with cheeses and sour cream. And we're working on more made-from-scratch options that rely on spices for flavor, rather than fatty quickie ingredients.
My favorite salad dressing is wasabi mixed into soy sauce with citrus juice. And rose water (not rose syrup) gives ice water a great new taste with no calories. Definitely avoiding the fake fat free versions...real food tastes good without needing a lot of extra junk in it.
Thanks for the article, it was very informative.
Plus, low-fat dressings are always full of sugar! I mean, I'll do just about anything to make a salad taste better, but that ain't right.
Balance! Great article.
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