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Common Misconceptions with Low Calorie Foods Do they all offer nutritional benefit?

Do you often find yourself consuming foods that are advertised as being low in fat, low in calories, low in trans-fats, and low in carbs? If so, does it make you feel like you're choosing "healthy" foods, foods with nutritional value? Well, unless you can read between the lines, you may in fact not be choosing the right foods at all.

Shocking isn't it? How can foods that advertise to be low in calories actually not always be nutritious? Here are a few reasons why!

1.Low in fat- may actually contain other ingredients that would compensate for the lower fat content, for example sugar. Just because a food is low in fat, does not mean it is low in calories. Sometimes sugar is added to increase the taste appeal of a product (i.e. some low-fat brands of yogurt). Also, other additives may be included that aren't very good for you.

TIP: Read the ingredients. If sugar is the first or second ingredient listed, then chances are that there is too much sugar in the product to be considered low in calories.

TIP: Avoid additives and preservatives that are known to increase flavor but are not healthy for you. This includes ingredients such as MSG (monosodium glutamate), aspartame/neotame, hydrolyzed proteins, autolyzed yeast, yeast extract, caseinates, and artificial fats.

TIP: Is the food something that is made with fat? For example, gummy bears; these candies are purely made of sugar, not fat. Just because it does not contain fat, does not mean that it is good for you, in fact it can be quite the opposite. Be careful -- don't always be taken in by the claims a product makes. Even though there are laws against wrongful claims, there are always those that are not applicable, which means that these foods are not necessarily a healthy choice.

2. Low in Trans-Fats- although a food may contain little trans-fats (which is excellent), you still want to make sure that the saturated fat content and the cholesterol content are low as well. Saturated fats and high cholesterol products are both types of lipids that we should avoid. They immediately get stored in our blood vessels and cells, which can lead to weight gain and play a contributing role in many heart and blood sugar diseases.

TIP: Read the nutrition facts label. Look for low amounts of trans-fats, saturated fats AND cholesterol.

TIP:Read the ingredients; unhealthy fats may not be clearly stated. Hidden traces of fat can be in ingredients such as coconut oil, palm kernel oil or palm oil, which are all high in saturated fat.

3.Low in Carbs - With the recent diet crazes focusing on decreasing or eliminating carbohydrates in the diet, many food companies advertise this claim to increase sales. But what does this really mean? If you're drinking beer that is advertised as "low carbs" does that mean this beer is "healthy"? NO. What about a food that may not contain a lot of carbs (such as sour cream), but it may have a high fat content? Low carbs does not mean low calorie content or healthy! In fact, carbohydrates yield less calories per gram than fat.

TIP:There are some foods that are always better to avoid, such as alcoholic beverages, deep fried foods, highly processed foods, and foods with high fat or sugar content.

TIP:Don't just buy a food because of the claim on the package; pick it up and read the ingredients and nutrition facts. Think about the food before you make the purchase; is it really good for you?

4. Low in calories- Some foods may not contain many nutrients, and thus not yield many calories. However, some may not offer any real nutrition either. Although these foods may be useful as a snack once in a while, it's not a good idea to use them as a large part of your diet. A good example of these foods are rice cakes. They are low in fat and calories, but they do not offer any vital benefits such as protein or a good source of vitamins and minerals. Another example is salted (butter-free) popcorn; low in calories, but high in salt...not good for your cardiovascular system. Also, remember that even if a food is low in calories, the calories that it does contain may come directly from things that should be avoided such as fat and sugar (thin chocolate bars, little cookies, mini donuts). Often, because the portion size is so small, the product is advertised as being low in calories, but if you eat too much, the low calorie count goes out the window!

TIP:Try choosing foods that supply your body with nutrients like protein, good carbohydrates, essential fats, vitamins and minerals. Beware of foods that don't offer any real benefits.

TIP:Read the nutrition facts. Where are the calories (however low they may be) coming from? If the food contains only fat and sugar, then you're more likely to overeat, thinking that it is low in calories (a guilty pleasure food)...and before you know it, you've eaten more calories with no added health benefit.

Overall, it is ok to treat yourself once in a while. But keeping portion size in mind is very important; you don't want to overdo it. The best way to try and keep a balanced and healthy diet is to:

• Limit use of added fats and added salt, avoid very processed foods, and decrease consumption of high sugar foods and beverages.
• Include more whole grains, fresh/frozen fruits and vegetables (canned is fine, but packed in water without added sugar or salt), protein foods that are low in fat (poultry without the skin, meats with little marbling, legumes, lentils, etc.)
• Create variety in your diet (don't always eat the same thing, switch it up!)
• Read labels and ingredients; know what you're eating!

Enjoy what you're eating!