Low fat, sugar free – good for you or ‘fake foods’?

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In recent years ‘diet’ and ‘calorie controlled’ options have expanded across supermarket shelves, encouraged by the rising global obesity epidemic – and the equally rapidly expanding weight loss industry. However, when endeavouring to make healthier choices, it is important to see the impact of these substitutes on areas of health outside of the size of their dent in your daily calorie allowance.

In the modern internet world there is an overwhelming amount of information; it can be hard for you to find health advice that you can trust, particularly as the main media channels are typically dominated with a single, orthodox narrative.

We always take an evidence-based approach, orientated towards a holistic and Personalised Health approach, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article, we take a look at the hidden dangers of artificially reduced fat and sweetened foods, and explore how they can impact health, as well as potentially hinder long term and sustainable weight reduction.

Refined sugar intake is now widely acknowledged as detrimental to many areas of health; it contributes to blood sugar imbalance and cravings, and high levels of sugar consumption have been directly linked to systemic inflammation and weight gain.

However artificial sweeteners, whilst lower in calories, may not be much better for you. Studies suggest that not only do sweeteners trigger an increase in blood sugar, making them a risk factor for insulin resistance and diabetes, but they may also be associated with weight gain and an increase in appetite; their sweet taste can trigger sugar cravings.

The health impact may not just be limited to inadvertent weight gain. These chemicals, whilst not digested and metabolised by the body, remain in the system for a period of time, and their consumption may increase the risk of developing certain cancers.

The dangers of these unmetabolised compounds are not yet properly understood, but evidence suggests that they can be damaging to cellular function. They have been linked to metabolic damage and to changes in the microbiome, and are unlikely to be a better choice than sugar in terms of potentially contributing to inflammation and the development of diabetes.

Fat is the most calorific macronutrient, with 9 calories per gram, compared to protein at 7, and carbohydrates at only 4. Seeking to appeal to those on calorically restricted diets, food manufacturers offer reduced fat versions of classic products such as mayonnaise.

But what do they replace the flavour and rich texture of that fat with? Fats, or lipids, play an important role in the sensory aspect of food – the ‘mouth-feel’ of a rich food such as a sauce is primarily due to the amount of oil or butter it contains, and so is its smooth, creamy appearance.

When you read the labels on foods advertised as low fat, you will find a long list of additives. Frequently, emulsifiers or non-digestible ‘fake’ fats that have no health benefits are added to improve appearance, texture and taste.

Low fat foods are also more highly processed. Fat droplets scatter light to create a creamy appearance, and in low fat foods these droplets must be processed to be smaller and more spread out throughout the food.

Crispy low fat foods, such as baked crisps, are cooked at much higher temperatures, which can damage nutrients, and binding agents are added, in order to attain the same ‘crunch’ as their more greasy, higher fat competitors.

Frequently, additional sugar or sweeteners are also used to improve flavour in fat reduced foods, as well as various ‘fake’ added flavourings and extra salt.

We actually require healthy fats (unlike sugar, which is simply a fuel source) in order to absorb fat soluble vitamins vital to many aspects of effective bodily functions, such as A, D and K. Practically speaking, this means that cooking vegetables with a small amount of oil, or adding a sprinkle of nuts to your salad leaves can help you to absorb their nutrients.

We also need healthy fats to produce hormones, which control everything from organ function to mental health, with experts suggesting that low fat diets are particularly associated with mental health issues, and not conducive to healthy weight loss or improved wellbeing.

Whilst it is important to be aware that fatty foods are very calorically dense, it is worth considering switching to healthier sources, and moderating the quantities, rather than excluding them entirely.

Low fat and low sugar foods, especially those sold as weight loss aids, are generally not a healthier option, and in many cases are highly processed and detrimental to both weight loss and health.

‘Label literacy’, or the ability to understand ingredients lists, is an increasingly valuable skill in the modern world. The health effects of many artificial sweeteners, additives and stabilisers have only been studied in the short term, and there is limited research on the cumulative effects of chemical additives in the enormous variety of foods that now contain them.

When it comes to health and wellbeing, there are no short cuts as purported by the food industry, and it is important to focus on a balanced diet comprised primarily of unprocessed, natural whole foods.

Eating lots of ‘naturally’ low fat and sugar foods such as vegetables, legumes, lean meats and whole grains, and including small quantities of healthy, minimally processed fats, can help to keep your calorie intake low without depriving you of key nutrients or introducing unhealthy additives onto your plate.

Our retreats are designed to help you detoxify both physically and mentally, and weight loss can be a common side effect, as you are supported in a transition to a healthier eating pattern. On an Amchara health retreat you will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey, with tailored advice from our Personalised Health practitioners, taking into account your individual health circumstances and goals, and including physical activities and empowering, educational talks.

Or why not try Amchara Juicery – cold-pressed, nutritious juices delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.