Low-Fat Diet: Why Fat-Free Isn't Trouble-Free

If your goal is to keep cholesterol levels down or lose weight, "fat-free" isn't a magic bullet.

There are "fat-free," "low-fat," "light," and "reduced-fat" products available. Here's what those terms mean:

• "Fat-free" foods must have less than 0.5 gram of fat per serving.
• "Low-fat" foods must have 3 grams of fat or less per serving.
• "Reduced-fat" foods must have at least 25% less fat than regular versions of those foods.
• "Light" foods must have either 1/3 fewer calories or 50% less fat.

The Trouble With Fat-Free

Sometimes "fat-free" is also, well, taste-free. And to make up for that, food makers tend to pour other ingredients -- especially sugar, flour, thickeners, and salt -- into the products. That can add calories.

Plus, if the foods aren't that appealing, they may be less satisfying, so you may eat too much of them.

Think Good Fat, Not Fat-Free

When it comes to health, the type of fat you eat can be more important than the amount of fat you eat.

The American Heart Association recommends limiting saturated and trans fats in your diet.

But what's also important is that you're eating the healthier fats, sometimes called "good” fats. LDL is considered "bad cholesterol." HDL appears to actually clear the "bad" types of cholesterol from the blood.

"Good" fats include both monounsaturated and polyunsaturated fats.

• Monounsaturated fats (like canola and olive oils) are those that have been found to lower the LDL in the bloodstream.
• Polyunsaturated fats found in fatty fish such as tuna and salmon help lower LDL cholesterol.

Those don't include saturated fats, which are found in animal products (beef, pork, butter, and other full-fat dairy products), or artificial trans fats, found in partially hydrogenated oils. The American Heart Association recommends that saturated fats make up no more than 6% of your daily calorie intake.

Choose lean cuts of meat and fish, and low-fat dairy products, and eliminate trans fats from your diet as much as possible.

Tips for Buying Fat-Free Foods

All this isn't to say that fat-free products have no role in a heart-healthy diet. But to use them wisely, experts suggest that you:

Read more on: diet, guide