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10 ‘Low-Fat’ Foods That Should Not Be Part of a Healthy Diet
By Franziska Spritzler
Many people associate the term "low-fat" with health or healthy foods. Some nutritious foods, such as fruits and vegetables, are naturally low in fat.
Low-fat muffins are high in sugar and have a high glycemic index that may lead to hunger, overeating and weight gain.
Here are 10 low-fat foods that are bad for you:
1. Low-Fat Sweetened Breakfast Cereal
In some ways, breakfast cereal appears to be a healthy way to start your day.
For example, it's low in fat and fortified with vitamins and minerals. The packaging also lists health claims such as "contains whole grains."
However, most cereals are loaded with sugar. In the ingredients section, sugar is usually the second or third item listed, meaning it's present in large amounts.
In fact, a 2014 report by the Environmental Working Group found that the average cold breakfast cereal contains nearly 25 percent sugar by weight.
Excess amounts of fructose have been linked to an increased risk of obesity, heart disease, kidney disease, type 2 diabetes and other health problems (1).
Additionally, the "healthiest" low-fat cereals may be some of the worst offenders.
Bottom Line: Low-fat, sweetened breakfast cereals are high in sugar, including "healthy" varieties such as granola.
2. Low-Fat Flavored Coffee Drinks
Coffee is one of the healthiest beverages you can drink.
On the other hand, the high sugar content of flavored low-fat coffee drinks can negatively affect health.
For example, a 16-oz (450-gram) nonfat mocha drink has only 2 grams of fat but a whopping 33 grams of sugar. That's 57 percent of total calories (7).
Not only does this beverage provide a hefty serving of fructose, but it's in liquid form, which seems to be especially harmful to health (8).
Bottom Line: Adding sugar to coffee transforms a healthy beverage into one that may lead to weight gain and disease.
3. Low-Fat Flavored Yogurt
Yogurt has a long-standing reputation as a healthy food.
However, low-fat, sugar-sweetened yogurt contains too much sugar to qualify as a nutritious choice.
In fact, many types of low-fat and nonfat yogurt are as high in sugar as desserts.
For example, 8 ounces (240 grams) of fruit-flavored, nonfat yogurt contains 47 grams of sugar, which is nearly 12 teaspoons. In comparison, an equivalent serving of chocolate pudding has 38 grams of sugar (12, 13).
Bottom Line: Plain yogurt made from whole milk is healthy, but sweetened low-fat yogurt can be as high in sugar as desserts.
4. Low-Fat Salad Dressing
Salad dressing enhances the flavor of raw vegetables and may improve a salad's nutritional value.
Traditional salad dressings are high in fat, which helps your body absorb the fat-soluble vitamins A, D, E and K.
In contrast, low-fat and fat-free salad dressings don't contribute any health benefits to your meal.
Most of them also contain sugar and preservatives.
While it's no surprise that sweet dressings such as honey mustard and Thousand Island are high in sugar, many others are also loaded with sugar or high-fructose corn syrup. This includes fat-free Italian dressing.
Bottom Line: Low-fat and fat-free salad dressings contain sugar and additives but lack the benefits of healthy fats like olive oil.
5. Reduced-Fat Peanut Butter
Peanut butter is a delicious and popular food.
It's high in monounsaturated fat, including oleic acid, which may be responsible for many of the benefits.
However, note that natural peanut butter contains only peanuts and perhaps salt.
By contrast, reduced-fat peanut butter contains sugar and high-fructose corn syrup.
What's more, although the total fat has been reduced from 16 grams to 12, some of the healthy monounsaturated fat has been replaced by processed vegetable oil.
The calorie content of natural peanut butter and reduced-fat peanut butter is the same: 190 calories in 2 tablespoons. However, natural peanut butter is far healthier.
Bottom Line: Reduced-fat peanut butter contains sugars and processed oils yet provides the same number of calories as natural peanut butter, which is much healthier.
6. Low-Fat Muffins
Low-fat muffins may seem like a healthier option than other baked goods, but they're really not any better.
However, this is a much smaller muffin than you'd find in a coffee shop or convenience store.
One group of researchers reported that the average commercial muffin is more than 300 percent larger than the U.S. Department of Agriculture standard size (26).
With the exception of bran muffins, low-fat muffins contain little fiber and often have a high glycemic index (GI). High-GI foods raise blood sugar quickly, which may increase the hunger that drives overeating and leads to weight gain (27).
Bottom Line: Low-fat muffins are high in sugar and have a high glycemic index that may lead to hunger, overeating and weight gain.
7. Low-Fat Frozen Yogurt
Low-fat or nonfat frozen yogurt is considered a healthier choice than ice cream because it's much lower in fat.
However, it contains just as much sugar as ice cream, if not more.
What's more, portion sizes for frozen yogurt are typically much larger than those for ice cream.
Bottom Line: Frozen yogurt contains as much or more sugar than ice cream and it's typically consumed in larger quantities.
8. Low-Fat Cookies
Low-fat cookies aren't any healthier than other cookies. They're also not as tasty.
When the low-fat trend was at its peak in the 1990s, many low-fat cookies filled grocery store shelves.
However, researchers found that these low-fat versions were not very satisfying compared to the originals (30).
Like most low-fat foods, the sugar content of these cookies is high. A fat-free oatmeal raisin cookie has 15 grams of sugar, which is 55 percent of its total calorie content (31).
In addition, low-fat cookies are typically made with refined flour, which is unhealthy.
Bottom Line: Low-fat and fat-free cookies aren't any healthier than regular cookies. They're very high in sugar and also taste worse.
9. Low-Fat Cereal Bars
Low-fat cereal bars are marketed as a healthy on-the-go snack for busy people.
In reality, they're loaded with sugar and contain very little protein, a nutrient that promotes fullness.
In fact, research shows that consuming high-protein snacks can help prevent overeating (32).
One popular low-fat, strawberry-flavored cereal bar contains 13 grams of sugar but only 1 gram of fiber and 2 grams of protein (33).
Bottom Line: Low-fat cereal bars are high in sugar but low in fiber and protein. In addition, they contain far more sugar than fruit.
10. Low-Fat Sandwich Spreads
Low-fat spreads such as margarine aren't a smart choice.
Even though they have less fat than original spreads such as butter, they still contain highly processed vegetable oils that can be harmful to health.
What's more, some of the light spreads specifically marketed as being "heart-healthy" actually contain small amounts of trans fats, which have been linked to inflammation, heart disease and obesity (34, 35, 36).
It's actually much healthier to use modest amounts of butter or healthy mayo rather than processed low-fat spreads.
Bottom Line: Low-fat margarine and spreads are highly processed. They are made with unhealthy vegetable oils and often contain trans fats.
Take Home Message
Low-fat foods may seem healthy, but they're often loaded with sugar and other unhealthy ingredients. These can lead to excessive hunger, weight gain and disease.
For optimal health, it's best to consume unprocessed, whole foods. This includes foods that arenaturally low in fat, as well as foods that naturally contain healthy fats.
This article was reposted from our media associate Authority Nutrition.
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The coronavirus is certainly scary, but despite the constant reporting on total cases and a climbing death toll, the reality is that the vast majority of people who come down with COVID-19 survive it. Just as the number of cases grows, so does another number: those who have recovered.
In mid-March, the number of patients in the U.S. who had officially recovered from the virus was close to zero. That number is now in the tens of thousands and is climbing every day. But recovering from COVID-19 is more complicated than simply feeling better. Recovery involves biology, epidemiology and a little bit of bureaucracy too.
How does your body fight off COVID-19?<p>Once a person is exposed the coronavirus, the body starts producing <a href="https://www.mblintl.com/products/what-are-antibodies-mbli/" target="_blank">proteins called antibodies to fight the infection</a>. As these <a href="https://www.statnews.com/2020/03/27/serological-tests-reveal-immune-coronavirus/" target="_blank">antibodies start to successfully contain the virus</a> and keep it from replicating in the body, symptoms usually begin to lessen and you start to feel better. Eventually, if all goes well, your immune system will completely destroy all of the virus in your system. A person who was infected with and survived a virus with no long-term health effects or disabilities has "recovered."</p><p>On average, a person who is infected with SARS-CoV-2 will feel ill for about seven days from the onset of symptoms. Even after symptoms disappear, there still may be small amounts of the virus in a patient's system, and they should stay <a href="https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html" target="_blank">isolated for an additional three days</a> to ensure they have truly <a href="https://health.usnews.com/conditions/articles/coronavirus-recovery-what-to-know" target="_blank">recovered and are no longer infectious</a>.</p>
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The future for the world's oceans often looks grim. Fisheries are set to collapse by 2048, according to one study, and 8 million tons of plastic pollute the ocean every year, causing considerable damage to delicate marine ecosystems. Yet a new study in Nature offers an alternative, and more optimistic view on the ocean's future: it asserts that the entire marine environment could be substantially rebuilt by 2050, if humanity is able to step up to the challenge.
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Bread has been a source of basic nutrition for centuries, the holy trinity being wheat, maize and rice. It has also been the reason for a lot of innovation in science and technology, from millstones to microbiological investigations into a family of single-cell fungi called Saccharomyces.
Chemical leavening<p>If you like a little heft in your loaf, you will need a leavening agent.</p><p>For those short on time, you can use baking soda. That's a chemical compound of sodium bicarbonate mixed with potassium bitartrate, or cream of tartar.</p><p>Soda breads have their traditions in parts of eastern and central Europe, and in Ireland and Scotland, with Melrose loaves and "farls."</p><p>They can taste a bit bland, though, and are often considered only as an emergency solution on Sundays. No disrespect intended: They taste just fine fresh from the oven.</p><p>Whether it's chemical or more "natural," leavening relies largely on the production of carbon dioxide.</p><p>When you mix an acid, such as vinegar, buttermilk, yogurt or apple cider, with an alkaline compound like baking soda, you get CO2. That CO2 creates bubbles, which in turn capture steam in the oven and allow a bread to rise.</p><p><span></span>But it's better with yeast. Tastes better, too. It just takes more time. </p>
What is yeast?<p>There are yeasts all around us — on grains, in the air, in biofuels. It even lives inside us, but that's not always a good thing.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1090575/pdf/1471-2334-5-22.pdf" target="_blank">Candida yeast</a> can cause infections of the skin, feet, mouth, penis or vagina if it builds up too much in the body.</p><p>One of the most common yeasts, however, is <em>Saccharomyces cerevisiae</em>. That's <a href="https://www.dw.com/en/an-early-beer-archaeologists-tap-ground-at-worlds-oldest-brewery/a-45480731" target="_blank">"brewer's"</a> or "baker's" yeast.</p><p>You can get fresh baker's yeast, often in 42-gram (1.48-ounce) cubes, or as dried yeast (quick action or active, which requires rehydration) in a sachet of 7 grams.</p><p>There's little difference: One is compressed and the other is dehydrated and granulated. But they do the same thing, essentially. </p><p>Some commercial yeast producers add molasses and other nutrients. But natural yeast has plenty of useful nutrients in it anyway, including B group vitamins, so who knows whether it's good or necessary to add them. </p>
How does yeast work?<p>When you mix flour, yeast and water, you set off a veritable chain reaction. Enzymes in the wheat convert starch into sugar. And the yeast creates enzymes of its own to convert those sugars into a form it can absorb.</p><p>The yeast "feeds" on the sugars to create carbon dioxide and alcohol. The yeast burps and farts, releasing gases into the mix, and that creates bubbles to trap CO2. </p><p>It's a vital fermentation process that breaks down the gluten in the flour and helps make your bread more digestible.</p><p>The yeast cells split and reproduce, generating lactic and carbonic acid, raising the temperature and ultimately adding flavor to the mix.</p><p>The longer you leave the yeast to do its thing, the better for your bread. Time is more important than the amount of yeast. </p><p>In fact, that's an enduring question — how much yeast? I'll use 20 grams fresh yeast for 500 grams of flour. Others say that's enough yeast for 1 kilo. If you are converting a dry-yeast recipe to fresh yeast, some bakers advise tripling the weight. So, if a sachet of dried yeast is 7 grams, your fresh yeast is 21 grams.</p><p><span></span>But that also depends on the flours you are using, temperatures in the bowl and the room, and a host of other things. You'll just have to experiment and see. No number of books (and I've read a stack on bread) will help as much as trial and error.</p>
Wild yeast: Sourdough<p>So, good bread needs time. If you have a lot of time, why not move it up a notch and grow wild yeast — a sourdough starter — in your own home?</p><p>A sourdough starter is not to be mistaken (as it often is) for the leaven, or "mother," "sponge," or <em>levain</em>. That's more a second stage, a descendant of the starter. You take a scoop from your starter and add it to another flour and water mixture when you prepare the dough for a new loaf. </p><p>The sourdough process utilizes yeasts naturally present in flour and … yet more time. A longer fermentation process allows a richer lactic acid bacteria <em>lactobacilli</em> or LAB to evolve, and that can be healthy for your gut microbiome.</p><p>It's simple enough to start a sourdough starter. All you need is flour, warm water and time.</p><p>Some suggest equal measures of whole-grain flour and water at 28 degrees Celsius (82 degrees Fahrenheit), some say room temperature — just don't let the water exceed 40 C or the yeasts will die. Some suggest two parts flour to three parts water. But it's up to you whether you want a drier or wetter starter. You will know only through experimentation. </p><p>Some say you should filter tap water to remove chemicals like fluoride and avoid using water that's boiled and then cooled. Others say that really doesn't matter.</p><p>The main thing is, keep it clean and give it time. Days, weeks, months and years.</p>
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