Light or complete products in our diet
More and more research is proving that proper nutrition is the cornerstone to safeguarding our health and having a good quality of life as we age. A balanced diet , physical activity and a healthy lifestyle contribute substantially to our physical and mental well-being.
When adopting a healthy diet, we often choose light products rather than full-fat ones. We prefer them if we want to maintain our weight or lose excess weight, as well as if we are facing a health problem.
But is it the healthiest option? And if so, which light products should we choose?
Light products appeared on the market two decades ago, gradually gaining our preference. According to the Food and Beverage Code, Article 6, “a product is called light or lite or slim or other similar names, provided that the calories provided are reduced by 30% from the corresponding standard product of the current legislation”. However, this reduction does not concern the reduction of proteins.
Light products were created to treat obesity and cardiovascular diseases , but research shows that the goal of reducing body weight was not achieved.
This is probably because believing that the food or drink we choose contains minimal calories, fat or sugar leads us to overconsume it. This often results in us consuming the same or even more calories from the light product than the corresponding full-fat product. In addition, overconsumption of these products can lead to health problems over time, such as increased body fat and a higher risk of developing type 2 diabetes.
Products with low sugar content do not mean that they are also low in fat or calories. Products with high amounts of fat do not mean that their light version will contain significantly fewer calories, so that the food is considered "dietary". For example, cream, mayonnaise and cheeses in light versions may contain less fat and calories than the corresponding full-fat products, but they are foods that we should consume in small quantities as part of a balanced diet, if we want to avoid unnecessary calories. So it is a myth that if we prefer a light product we will lose weight, regardless of the amount we consume.
Light products reduce sugar and saturated fat, which are enemies of our health. As the taste of the product is altered by removing sugar or fat, flavor enhancers, modified sugars and additives are used. Therefore , light products are more processed than full-fat products and this legitimately raises the question of whether it ultimately benefits our health to prefer them.
But are all light products harmful? Or are there light products that we can consume without fear?
Let's look at each category separately!
Low-fat dairy products (milk, yogurt, cheese) are among the safest light products, because the fat is removed not by chemical processing, but by mechanical means, and no other ingredients are added. Protein and calcium, which are water-soluble nutrients, remain largely unchanged.
Therefore, reduced-fat dairy products are not of lower nutritional value than full-fat dairy products and we can choose them.
Saturated fat contributes not only to increased calories, but also to increased levels of "bad" cholesterol, which in turn can increase the risk of cardiovascular disease.
Therefore, lower-fat dairy products are a healthier choice than full-fat ones, especially for those trying to reduce their daily intake of saturated fats, such as people with dyslipidemia, type 2 diabetes, hypertension, overweight or obese people, smokers, or people with a history of cardiovascular disease.
Light dairy products offer us less calcium and vitamins A, D, E, K, which are found in fat. This is why many light dairy products are enriched with vitamins and minerals, especially vitamin D, which is very important for the health of teeth, bones, calcium absorption, and our immune system.
Butter is a popular dairy product made from milk or cream. It contains fat-soluble vitamins such as vitamin A and E, calcium, magnesium, phosphorus, potassium, iodine. It also contains saturated and monounsaturated fats. Margarine is a processed food that is usually made from hydrogenated vegetable oils , contains added emulsifiers and colorings and gives us similar calories to butter. It is often enriched with vitamins and trace elements.
Although some margarine products contain lower saturated fat than butter, they often contain trans fats, which are considered more harmful to health than saturated fats, as they increase the risk of coronary heart disease, raise LDL (the "bad" cholesterol) and lower HDL (the "good" cholesterol).
Soft drinks are especially popular with young and old. Light soft drinks consist of carbonated water, natural or artificial sweeteners, colorings, natural or artificial flavors, aromas and other additives. Sugar can be replaced with acesulfame potassium or aspartame, but the phosphoric acid (used as a preservative and flavor enhancer) remains the same, so it is best not to prefer them.
Sugar substitutes often used in these products are generally considered safe when consumed in moderation, but excessive consumption may cause digestive problems, headaches, or other side effects.
Meat products and light cold cuts usually have a percentage of mainly saturated fat removed, but they contain a lot of salt and added ingredients. They are processed foods with a lot of fat, but if we love them, it may be preferable to choose light or those with a lower fat content, such as chicken and turkey.
Sweets with little or no sugar are a large category of products, which includes snacks such as cookies, cakes and chocolates, jams, yogurt desserts, ice cream, etc.In these products, the sugar has either been reduced or replaced by another sweetener (natural or artificial) with the aim of controlling body weight , reducing lipids or regulating blood glucose , while they usually have the same amount of fat or calories as their full-fat counterparts.
Replacing sugar with sweeteners does not necessarily mean that it is a healthy and nutritious choice, as we do not know their long-term consequences on our health .
Light sweets can be high in calories, low in nutritional value, saturated and hydrogenated fats, and high in carbohydrates. Therefore, consuming large amounts can affect blood sugar levels. It is better to choose whole grains, nuts, a piece of candy, or dark chocolate, which provide antioxidants and fiber, instead of processed light sweets.
So we can replace whole foods with light ones when we follow a few simple instructions:- We choose products where the replacement of sugar or fat has been done naturally and at the same time have reduced calories.
- We do not overconsume light products because then we will have the opposite results. We should consume them in equal quantities with the corresponding full products.
- We check the product label and choose the one with the lowest percentages of fat, saturated fat, salt, sugar and calories.
Whatever we choose, light or full products, let's do it with respect and love for ourselves, without exaggeration!