I often take for granted that most people are aware how bad processed foods are for their bodies. Recently a friend asked if sugar-free and fat-free foods were OK to eat and I thought to myself the word just isn't get out there. The answer is: NO! NO! NO! Fat-free and sugar-free foods are just a way for the large food companies to trick you into thinking you are being healthier. In fact you might be doing more damage than good. It all comes back to reading food labels. First and foremost you need to pay attention to 4 numbers on food labels. Calories, Fat, Carbohydrates (sugar) and Protein. A lot of times these sugar & fat free foods are higher in calories and loaded with "fake" sugars. Whats wrong with "fake" sugars? Well, when you consume "fake" sugars your body thinks it is eating real sugar. Your brain will send a signal to your body to release insulin but when you body doesn't find any real sugar to break down you end up having a bigger sugar craving and starting a vicious cycle. Fake sugar will confuse your brain and actually lead you to craving and eating more carbs. So avoid splenda, NutraSweet and all the other "fake" sugars out there. If you have to have sugar in your morning coffee try STEVIA which is a sweetener derived from a plant. Its been around for ages and truly is an "all-natural" sweetener. However, of late there are also some possible health concerns with it as well. If you have a sweet tooth as I do, its the lesser of all the evils.
What about fat-free foods? If it comes in a box I say avoid it. That goes for fat-free cookies, cakes, etc. The problem with fat-free foods is that people tend to think that its a free ticket to eat more. It's not. Again, I must go back to what I mentioned before. READ THE LABELS. Bottom line, you MUST read what you are getting. If a fat free cookie has 100 calories no fat, and 20 grams of carbs but another cookie has 80 calories, 4 grams of fat and 10 grams of carbs you really aren't "saving" yourself much going the fat-free route. Don't let the "sell" fool you. Just because it says "fat-free" doesn't mean its better. They are "selling" you on the false idea that you are being healthier when you aren't.Now this isn't to saw some food are better in their no-fat version. Foods like dairy, yogurt, and cheese are often OK if not better going fat free because of the saturated fat found in the full fat versions. When I drink milk (which isn't often I like coconut milk-higher fat and all) I drink skim milk. I also get the no-fat Greek yogurt, and low fat cheese. Margarine I avoid entirely because they made with hydrogenated oils (which should be avoided at all costs). I will usually just go with regular butter but just in smaller amounts. Remember you need fat in your diet. Fats can be good. Its just knowing the good from the bad. The fats found in nuts, avocados, coconut oil & milk are all OK. You just have to be aware of how much you are eating. Just because they are good for you doesn't mean you eat a whole jar of almonds. You still need to be smart about your calorie intake. Weigh your food, keep a food journal and when you are wondering what you should buy to eat, I say shop the perimeter of the supermarket. Stick with fresh fruits for your "sweets" and vegetables for your "carbs" and make sure you are eating protein with every meal. Protein will fill you up and keep you satisfied longer than just eating carbs.
So my advice to my friend was avoid all "fake" sugars, go with "stevia" if you have a sweet tooth, and don't eat anything labeled "fat-free" in a box. Read you labels and be aware of what you are eating. Try to eat protein with every meal and watch your carb intake. Ideally if you can eat as much protein in grams as carbs you are a step in the right direction. Please give me any feedback and comment with any questions. I would be more than happy to answer them!
