Examples of unhealthy low-fat food:
- Soft drinks and soda
- Sweetened tea and coffee
- Yogurt and frozen yogurt
- Reduced fat peanut butter
- Enriched breakfast cereals
- Light margarine and sandwich spreads
- Light salad dressings
Pitfalls of low-fat diet food
As mentioned previously, some food that have less fat can have more sugar. Remember that too much sugar (hyperglycemia) can be harmful, leading to diabetes, atherosclerosis, and abdominal fat accumulation. In addition, many people tend to over eat when they consume diet food, under the impression it is healthy.
Another pitfall of low-fat food is less absorption of fat-soluble vitamins (A, D, E, and K). These vitamins are essential for many tissues and organ functions. Without vitamin A, D, E, and K, you may experience skin, bone, eye, and bleeding problems.
In contrast, food that is rich in certain fats can improve health and keep you feeling full. Medium-chain trigylcerols (MCTs) are one category of so-called healthy fats. Virgin coconut oil contains the MCT called lauric acid. This fat is calorie-dense; however, it has been shown to control appetite and improve satiety.
In the long run, eating better quality sources of fat can actually help you lose weight.
How much fat should I be eating?
The amount of fat you should eat depends on a variety of factors. These factors include age, sex, activity level, and health status. In order to calculate the amount of fat you should be eating, it is important to first determine how many calories you need a day.