FAT VS FAKE
Expert reveals if low fat or full fat is better for dieters… with shocking results
And is diet cola really better than the regular version?
WE are lapping up full-fat dairy again.
Marks & Spencer is switching to whole milk in its cafes due to demand – and sales of supermarket full-fat milk have risen by two per cent in the past three months, as customers focus on gut health.
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So can full-fat food be better for us?
Here nutritionist Dr Laura Wyness (laurawyness.com) compares full-fat with ‘skinny’ versions – with an example fat per 100g in brackets – and advises which is healthier.
Whole milk (3.7g fat) v semi-skimmed (1.8g fat)
WINNER: WHOLE
BOTH are nutrient and vitamin rich, and healthy in moderation.
But recent research shows full-fat milk may offer health benefits including protection against heart disease.
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If you drink a small amount, such as in a brew, opt for whichever you prefer.
If you drink large amounts, such as in smoothies and you’re watching your weight, go for the lower calorie low-fat.
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Greek yoghurt (10g fat) v low-fat yoghurt (2g fat)
WINNER: GREEK YOG
FULL-FAT plain Greek or natural yoghurt, which usually offers higher protein and lower sugar than low-fat pots, are best.
Full-fat fermented dairy can also benefit our gut health.
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If you are managing your weight, low-fat plain yoghurts can be useful, but do check the label for its sugar content.
Ketchup (0.1g fat) v reduced ketchup (0.1g fat)
WINNER: REDUCED
MANY of us consume more than the recommended daily limit of 6g salt and 30g added sugars, so reduced sugar and salt condiments are a better option to dollop on your chips.
Sauces like ketchup can be as much as 30 per cent sugar, so a reduced or no-sugar version is better.
These can have as much as 36 times less salt than the regular red sauce.
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Granola (18g fat) v low-sugar granola (12g fat)
WINNER: LOW SUGAR
THE mix of oats, nuts, seeds and dried fruit in most granolas will provide beneficial protein and fibre, however it also tends to be high in calories, saturated fat and sugar depending on the ingredients used.
A low-sugar granola is a better option to enjoy in small amounts, such as sprinkled on top of natural yoghurt or with fruit.
Cheddar cheese (35g fat) v light cheddar (21.5g fat)
WINNER: FULL FAT
A STANDARD fermented cheese like Cheddar may provide health benefits such as lowering the risk of heart disease and type 2 diabetes, when consumed in moderation.
A typical portion of cheese is 30g, or a small matchbox-sized piece.
If you consume cheese sensibly then opt for the one that you prefer the taste of.
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Low-fat cottage pie (1.5g fat) v normal cottage pie (5g fat)
WINNER: LOW FAT
A PRE-MADE cottage pie made with leaner mince, pulses like lentils and lots of veg will help reduce your saturated fat content, increase fibre, and provide protein.
Overall this provides a healthier balance of nutrients.
Check the traffic-light label on the pack of ready meals, and opt for one that has more green or amber labels for the fats and salt content.
Cola (0g fat) v diet cola (0g fat)
WINNER: NEITHER!
DIET cola, which usually contains sweeteners, is the marginally better option, but neither drink is great for hydration or health.
The high calories and sugars in “normal” cola are linked with weight gain as well as an increased risk of dental issues.
Diet is still acidic, which can harm teeth, and artificial sweeteners can negatively impact your gut microbiome.
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Butter (51g fat) v vegetable spread (24g fat)
WINNER: SPREAD
SOME dietary fat is essential for our bodies to function properly but it’s important to consider what type, and how much, we are consuming.
Lower fat spread made with vegetable oils such as sunflower, rapeseed or olive oils will provide healthier mono- and poly-unsaturated fats, compared with butter, which is high in saturated fat and can raise cholesterol.
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