What? Choose Fat products over Fat Free? Have I gone nuts? Hold on and read to find out how actually choosing full fat options can help you stay in shape and lose weight.
Generally, while health shopping, you will come across two types of food products- full fat and fat free (or less fat). Your weight loss information would instinctively have you put the fat free or ‘low fat’ product in your shopping basket. Isn’t it?
Here is something that will be a shocker. Most so called fat free or ‘low fat’ products are NOT always low on calories. They are often NOT healthy as well. Why? Removal of fat from food items means loss of taste. Manufacturers add chemical and sugar in such products to make up for the taste loss. This translates into poor nutrition.
Whoever said to you that fat is ALWAYS bad needs to brush up his knowledge about health and nutrition. Your body requires fat to carry a number of functions. Omega -3 fats, for example, offer innumerable benefits such as:
Reducing triglyceride levels to ward off heart diseases
Improving blood vessel elasticity
Blood thinning to prevent blood clot
Reducing blood pressure
Development of fetal brain
Here are 5 fat-rich products that are better than fat free or low-fat versions:
Milk has innumerable benefits. It is rich in Vitamins A and D. Your liver stores these fat-soluble vitamins to absorb other essential nutrients. When you eliminate the fat from milk, your body fails to absorb these important vitamins.
That is why skim milk or non fat milk manufactures add Vitamins and D to the milk. Here is an example:
The solution: Go for milk with 1% fat. That’s better than skim or fat free milk.
Peanut butter has high fat content, and hence more calories. Two tbs of peanut butter (32g) contains 188 calories, of which 135 come from fat. It has overall 16g fat.
How about low fat peanut butter? Disaster! Why? Because peanut butter contains healthy MUFA or monounsaturated fat. MUFA offers the following benefits:
Solution: Choose natural peanut butter with little added sugar.
Lowfat plain yogurt contains around 4 g of fat, whereas regular plain yoghurt packs 8g of fat. The difference- lowfat versions may have artificial sweeteners, which are worse than the fat from regular yoghurt. Sugar free chemicals have shown to trigger appetite and cravings, thereby making you eat more and consume more calories.
It is common attitude to choose low-calorie, lowfat dressing over natural salad or salad with olive oil. According to a Purdue University study, lowfat dressing may limit the health benefits of vitamins and nutrients present in dressing-free-salad. Plant-based carotenoids can cut down the risk of cancer and cardiovascular diseases.
Solution: Use extra virgin olive oil instead of low-fat salad dressings. Olive oil facilitates carotenoids absorption in your body.
Who does not like eating ice-cream? However, when you take fat out of ice cream, you are actually paving way for higher calorie intake. How? Low-fat products (especially with artificial sweeteners) do not make you feel ‘full’. As a result, you crave more, and hence, eat more.
First, remove this notion that all fats are BAD. They are not. Fats are useful nutrients, when taken in the right amounts. Ofcourse, you do not have to make fats as the primary nutrient like proteins. However, eliminating fats from your diet is as unhealthy as eliminating protein or carbs. Now you understand why the ideal diet is called ‘BALANCED’ diet!