Dear Reader:
I have proof that people are overeating low-fat foods because they think they’re healthier.
Researchers had people watch TV with bags of granola as snacks1. One bag was labeled, “Low-fat Rocky Mountain Granola.” The other, “Regular Rocky Mountain Granola.”
People who chose low-fat ate 32% more than those who ate the regular granola did.
They repeated the experiment with low fat and regular chocolate. The results were almost identical. People repeatedly ate more of low-fat because they thought it was “guilt free.”
There’s a reason this news is concerning. Low-fat foods have proportionately more carbohydrate. Carbs, not fat are the most fattening foods per calorie – especially empty, refined carbs. These unnatural foods are nutrient poor and signal to your body that you are nutritionally deprived or starving. This shifts your metabolism toward fat building regardless of how many calories you consume in those low-fat foods.
But you don’t need low-fat foods. Dietary fat is not the problem. Your hormones set the controls for metabolism. And, the hormone insulin controls fat more than any other.
Your body reacts to carbohydrates by secreting insulin. Eat more carbohydrate and you will secrete more insulin and build more fat – all other things being equal. Fat and protein are neutral. They don’t raise your blood sugar or trigger the release of insulin.
The biggest mistake in nutrition history occurred in the 1980s, when the NIH announced that Americans must cut their fat intake. Americans replaced fat with carbohydrates. Calories from fat decreased while calories from refined carbohydrates increased… dramatically. You know what happened to American leanness since.
Overeating low-fat foods because you think you can get away is the prescription for packing on the fat. And your risk of chronic disease, like obesity, diabetes and heart disease skyrocket.
It’s ironic, I know… But low-fat foods will make you fat and tired.
Keep fat in your diet. Eat a well-rounded selection of red meats and fish. Have a bag of nuts on hand when you feel the urge to snack. Walnuts, almonds, Brazil nuts and cashews are good choices. These are the real guilt-free snacks. Eat as much as you want. You’ll get full and you won’t overeat. And, you won’t get fat. Try it.
To Your Good Health,
Al Sears, MD
1 Wansink, B. Don’t Be Tricked by Low-fat Labels. Mar 9, 2007.