Differences Between Low-Fat and Full-Fat Foods

Nutritionists recommend consuming low-fat products to help moderate your intake of fat and cholesterol, as too much fat in your diet increases your risk of obesity and chronic disease. With all the low-fat labels out there, what is the difference between these products and their full-fat varieties, and is it worth making a switch?

Monounsaturated fats, such as olive oil, are considered healthy fats.

Function of Fat

Your intake of fat supports the skin and hair, regulates hormone systems, and promotes the absorption of vitamins A, D, E and K. Fat also can improve how food tastes and feels in your mouth, and can make you feel satiated, or full. Unsaturated fats, including poly, mono and omega-3s, provide health benefits, including improving your ratio of good to bad cholesterol.

Reading Labels

Low-fat versions of almost every food exist, from ice cream to potato chips to mayonnaise. Labels may read low fat, reduced fat, low saturated fat or fat-free. Low fat on a label means a product will have 3g or less of fat per serving. A label claiming low saturated fat has no more than 1g of saturated fat per serving. Reduced fat means a product has 25 percent less fat than its full-fat counterpart. A light version of a product has 1/3 less calories or 50 percent less fat than the original.

Expert Recommendations

The American Heart Association and the U.S. Department of Agriculture recommend you select low-fat and fat-free products to support heart health. Both of these organizations recommend that no more than 30 percent of your daily calories come from fat, and that you limit your saturated fat intake to only 10 percent of these total fat calories.

Trans fats---such as those found in products with partially hydrogenated oils on the label---should be completely avoided. A study published in the April 2004 issue of the American Journal of Clinical Nutrition noted that consumption of trans fats may lead to the development of heart disease and diabetes. Both trans and saturated fats elevate your cholesterol levels and can lead to high blood pressure.

Fat also contains 9 calories per gram, compared to the 4 calories per gram of protein or carbohydrates. Overconsumption of fat can lead to a calorie surplus and may result in weight gain. Balancing the amount of low-fat and full-fat products in your diet may help you manage your weight.

Substitutions

Substituting low-fat products in recipes can make little noticeable difference in taste. Try low-fat cheese in casseroles, low-fat sour cream in baked goods and low-fat mayonnaise in dips. Many low-fat products may taste as good as their high-fat counterparts. If there are certain low-fat foods you find unpalatable, treat yourself to the full-fat versions but pay particular attention to portion size and reserve their consumption for special occasions.

Remember, all fats are not the enemy. Monounsaturated fats, such as those found in nuts, avocados and olive oil, benefit your health. Consider finding ways to substitute these healthier fats for the full-fat items containing undesirable saturated and trans fats.

Warnings

Low fat does not mean low calorie. The texture and taste of some products may suffer with a reduction of fat, so manufacturers may add extra sugars and thickeners. This may result in a low-fat product containing as many, or even more, calories than a full-fat version.

Low-fat versions are sometimes less satisfying than full-fat versions, so some individuals eat larger portions to satisfy their cravings. Check labels and compare products in order to make the best decisions about using low-fat products. Remember, even low-fat cookies and cakes are not health foods.