woman eats low fat yogurt

Myth: Are low-fat products really healthy?

When it comes to a defined body, low-fat products are highly trendy and are making their way into the refrigerator of many fitness devotees. But how healthy are low-fat products really? And do they deliver what they promise? We've checked out the facts surrounding low-fat products and followed the trail for you to find out what the myths surrounding fat and its influence on an athletic and healthy body are all about.

What foods are considered low-fat options?

First things first: They really do exist - low-fat foods that also taste good. Ideally, they contain a good nutrient combination of plenty of protein and partly healthy carbohydrates, which have a positive effect on muscles and energy balance. The following foods are particularly low in fat:

  • Chicken or turkey breast
  • Veal
  • Cooked ham
  • Rice or also rice cakes
  • Protein
  • Oatmeal
  • Wholemeal bread
  • Low-fat curd cheese
  • White fish (e.g. cod)
  • Potatoes
  • Harz cheese
  • Whole wheat pasta
  • White beans
  • Peas
  • Lenses

Light products, reduced sugar and low fat: What the terms mean

In your search for healthier foods, you've probably come across terms like "light," "low-sugar" or "low-fat. But what do these terms actually mean and what are the differences between the various products? 

  • A product is considered "light" if it contains 30 percent less sugar, fat or calories than the original product.
  • Reduced-sugar products, on the other hand, "only" contain less sugar than conventional products, but are not necessarily lower in calories. Reduced-sugar products may contain a maximum of five grams of sugar per 100 grams, and only 2.5 grams per 100 grams for beverages. Caution is also advised when referring to "no added sugar," as this simply means that no sweetening substances with calories, such as honey or syrup, may be added. Calorie-free sweetening alternatives are permitted, however.
  • Low-fat products, on the other hand, contain less fat than conventional products - more precisely, no more than three grams of fat per 100 grams. In the case of liquid foods such as milk or yogurt, the figure is as low as 1.5 grams of fat per 100 grams.

Why low fat does not always mean healthy

For a long time, low-fat was the magic word in the nutrition world and was considered the royal road to an athletic body. In the meantime, however, numerous studies have shown that a low-fat diet is not necessarily the best choice. Because: not all fat is the same. There are healthy and unhealthy fats that have different effects on the body. Let's take a look at what science has to report on the topic of low-fat versus high-fat diets.

The conclusion of science: Low-fat diet is not always the best choice

There are a large number of studies and investigations on the subject of "low-fat diets", some of which come to surprising results. For example, the comprehensive PURE study astonished with the result that a low-fat diet with a fat content of less than 30 percent of energy intake has no life-prolonging effect. Another result of the study was that an increased risk of death was due to an excessively high intake ofcarbohydrates1. Criticism of this came from the German Nutrition Society (DGE). They accused the evaluation of the Prospective Urban Rural Epidemioloy (PURE) as premature headlines and doubted the results due to methodological weaknesses2.

Healthy fats vs. unhealthy fats: What your body needs

Fat is not always "evil" and unhealthy. Because there are different types of fat: On the one hand, unsaturated fatty acids, such as omega-3 fatty acids, which not only provide us with energy, but also promote the absorption of important nutrients and vitamins. They are found mainly in marine fish and in small amounts in some vegetable fats. On the other hand, there are saturated fatty acids. They are mainly found in animal products, such as meat, cheese and other dairy products, and should only be consumed in moderation. This is because excessive consumption of saturated fatty acids is associated with increasing the risk of cardiovascular disease3. Overall, fats play an important role in a balanced lifestyle - it is not a matter of completely eliminating fat from the diet, but rather choosing the right fats and consuming them in moderation.

Low-fat, but full of additives: A healthy alternative by no means

It sounds tempting at first: Low-fat foods promise a healthier alternative to their high-fat counterparts. But beware: not all low-fat products are actually healthier. After all, fat is known to be a flavor carrier, so low-fat products are often enriched with flavor enhancers and other artificial additives to improve their taste and compensate for the fat content. However, these additives can also have negative effects on health.

Light product or regular variant: How to recognize which is really healthier

Just because a product is labeled "light" or "reduced fat" doesn't necessarily mean it's actually healthier. Often these products contain more sugar or artificial additives to compensate for the loss of taste. To find out which version is actually healthier, it's worth taking a close look at the ingredient list and nutritional information. Compare the values of light products with those of the regular variant and pay particular attention to the sugar content and the additives contained. 

It is important to note that healthy eating depends not only on the amount of fat, but also on other factors such as nutrient density and quality of ingredients. Therefore, always prefer fresh, unprocessed foods and take a look at the ingredient lists of processed products to see what is really the healthier choice.

Nutritious and delicious: healthy alternatives to light products

In the future, you can leave light products to the left, because there are numerous alternatives to low-sugar and low-fat products that are not only more nutritious, but also taste better. In order to stick to a healthy diet in the long term, the focus should not be on doing without and leaving out. Instead, focus on eating high-quality nutrients like unsaturated fats, fiber and protein. Below, we'll introduce you to several healthy alternatives that will enrich your diet and contribute to a healthier lifestyle.

Focus on healthy fats and unsaturated fatty acids

Healthy fats are important for a balanced and nutritious diet. They provide energy and help the body absorb and process important vitamins. Healthy fats are found in many foods. Here are some tips on how to incorporate healthy fats into your diet:
  • Avocados: Avocados are an excellent source of healthy fats. They can be used as a spread or in salads and offer a creamy texture and delicious taste.
  • Nuts and seeds: Nuts and seeds such as almonds, walnuts, cashews, chia seeds and flax seeds are rich in unsaturated fatty acids and can be used as a snack or topping for muesli and yogurt.
  • Fish: Fatty fish species such as salmon, mackerel and tuna are an excellent source of omega-3 fatty acids, which have an anti-inflammatory effect4 and can reduce the risk of heart disease5.
  • Olive oil: Olive oil is rich in monounsaturated fatty acids and can be used for frying, baking and dressing.

Replace high-fat products with these low-fat alternatives

Fat is the number one flavor carrier, which is why high-fat foods are often the tastiest. Nevertheless, you should not always give them preference, because too much fat can lead to a higher risk of various diseases such as obesity, cardiovascular disease and diabetes. The good news is that there are naturally low-fat alternatives to many high-fat foods, aside from light products - here are a few everyday tips:

  • Instead of butter, try using cream cheese or avocado as a spread next time.
  • With dairy products, the supposed "light version" is allowed - here you can reach for low-fat alternatives such as yogurt and milk with 1.5 percent fat.
  • Instead of fatty meats like fatty ground beef or sausages, reach for lean protein sources like lean ground beef or filets of pork, beef, chicken or turkey.
  • Even when it comes to fish, it doesn't always have to be fatty species such as salmon. Put cod or haddock on the menu next time.
  • Replace fried side dishes such as French fries, fried potatoes or croquettes with baked or boiled alternatives such as baked or jacket potatoes.
  • You can snack low-fat with pretzel sticks or pretzels instead of salty nuts or potato chips.

As you can see, there are countless ways to make your everyday life naturally low-fat without having to resort to light products. And that doesn't have to be boring or tasteless - on the contrary - with the many delicious alternatives to high-fat products, you don't have to give up anything and can also eat a balanced and healthy diet.

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Sources

1 Dehghan, M., Mente, A., Zhang, X., Swaminathan, S., Li, W., Mohan, V., ... & Mony, P. (2017). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. The Lancet, 390(10107), 2050-2062.

2 Richter, M., Egert, S., Watzl, B., & Lorkowski, S. (2018). The PURE disaster: premature headlines lead to unnecessary consumer and patient uncertainty. Current Nutritional Medicine, 43, 173 - 177.

3 Hooper, L., Martin, N., Jimoh, O. F., Kirk, C., Foster, E., & Abdelhamid, A. S. (2020). Reduction in saturated fat intake for cardiovascular disease. The Cochrane database of systematic reviews, 8(8), CD011737. https://doi.org/10.1002/14651858.CD011737.pub3

4 Reifen R./ Karlinsky A. et al.: Alpha-linolenic acid (ALA) is an anti-inflammatory agent in inflammatory bowel disease. In: J. Nutr. Biochem. 2015;26:1632-1640.

5 Skeaff CM, Miller J: Dietary fat and coronary heart disease: summary of evidence from prospective cohort and randomised controlled trials. Ann Nutr Metab 2009; 55: 173-201.

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