June 10, 2002 -- As a nation, we are eating more low-fat proces
June 10, 2002 -- As a nation, we are eating more low-fat processed foods than ever ... and have never been fatter.
In an effort to address this seeming paradox, the American Heart Association is now weighing in on the health benefits of low-fat products that have become a basic food group for many Americans.
The message: even if you've switched to low-fat versions of your favorite high-fat foods, calories and portion size still count. Low fat doesn't necessarily mean low calorie. And if you eat twice as many reduced-fat cookies or a family-sized bag of no-fat chips, you're probably going to pack on the pounds.
"Many people don't understand that many of these low-fat products are really very calorie-dense," says nutritionist Judith Wylie-Rosett, RD, who wrote the newly released statement issued to clarify the role of fat substitutes in the diet. "There is a tendency to think that if something is low in fat you can eat as much as you want."
Even people who know that low-fat processed foods can be high in calories may still eat more than they mean to, Wylie-Rosett tells WebMD. That's because foods made with fat substitutes may be less satisfying than their higher-fat counterparts. Researchers are now looking into this, but several studies suggest that people may consume more calories on diets that restrict all fats than on those allowing fats, but restricting calories.
So are processed foods made with fat substitutes an essential weapon for dieters waging the battle of the bulge? Or are they really closer to a Trojan Horse -- delivering unsuspected calories that undermine weight loss?
The American Heart Association (AHA) statement says the jury is still out on whether fat substitutes provide a health benefit, but it does note that people rarely lose weight merely by switching to low-fat processed products. The key to losing weight and keeping it off is eating smaller portions and increasing physical activity, the statement reads.
"The bottom line is that foods made with fat substitutes, used in moderation, may provide some flexibility in food selection, but are not an effective strategy on their own for weight control," says Wylie-Rosett.
The AHA recommends limiting total fat intake to 30% or less of calories and saturated fats to less than 10%. More than 90% of adults in the U.S. report consuming foods that contain fat substitutes, and national surveys suggest that Americans are eating less fat -- an average of almost 10% less than they did in the 1950s.
But they are also more likely to weigh more than they should. The CDC recently warned that obesity has doubled in the last two decades, to epidemic levels. One in three Americans weighs too much, and one in four is considered obese.
The fact that the widening of the average American's waistline has coincided with the proliferation of low-fat products and early recommendations from health groups to restrict all fats has not been lost on Barbara Howard, PhD. The chairman of the AHA's nutrition committee, Howard acknowledges that people may be confused because the message on fat intake has changed over the last few years.
"We had a very good reason for putting out the low-fat message originally," she tells WebMD. "We knew that saturated fat was bad, and we thought that those were the fats that people would cut out. The problem is that they cut out all fats -- the good and the bad. But they haven't cut calories, and portions have become enormous."
Foods high in omega-3 fatty acids, like salmon and canola oil, have been shown to improve cholesterol levels. Olive oils and those found in most nuts have also found to be heart healthy. Howard says people who cut out high-fat foods and replace them with fruits, vegetables, whole grains, lean meats, and fish really do lose weight.
"Processed low-fat foods have a place, but people need to understand that calories do count, and portion sizes are critical," she says.
