The Fat-Free Fallacy

Imagine yourself in this familiar situation: You’re at the store considering two similar foods options. They’re roughly the same product, except one boasts “no fat” and maybe even “high fiber.” You’re trying to eat healthy so you opt for the second choice,  avoiding the fat. Sometimes these products are even labeled as the “smart” or “healthy” choice.

But are these low- or no-fat products really the better options?

Where Does the Fat Go?

Fat is a vital nutrient and is contained naturally in many foods. But apart from fueling your body, fat plays two important culinary roles: as a flavoring and a thickener. Unfortunately, fat has gained a bad rap in the nutritional world and people in general have acquired an aversion to it. So, to make up for the negative changes that occur in food when the fat is taken out, manufacturers have come up with some creative, sometimes concerning, solutions.

First, to augment the lackluster flavor inherent in fat-free or low-fat foods, companies generally add enormous amounts of sugar or salt. In fact, the fat-free versions of some foods even have more total calories than the traditional varieties, albeit less from fat.

Peanut butter is a prime example. The low-fat and standard peanut butters both have roughly the same amounts of total calories and only a few less grams of fat.

Several mysterious “fat replacers” have also found their way into our foods. These substances are generally a mixture of proteins, carbs and chemically altered fats. While they haven’t been conclusively linked with any major long-term side effects, they can have strange short-term effects on your body.

For example, olestra, one of the most widely used altered fats passes through your digestive tract completely untouched. Understandably, this causes digestive upset and also limits your ability to absorb fat-soluable vitamins and minerals. People who have a lot of olestra in their diet can even develop a deficiency in these nutrients.

Sometimes, the issue of satiation even drives manufacturers to even more out-of-the-box ideas. This includes the addition of cellulose to make food more filling and to act as a thickener. Put plainly, cellulose is saw dust. This by-product of lumber mills is finely ground and mixed with water until it is white and tasteless so that it has no effect on the final product. As an added bonus, the company can not only label food “low fat” but also “high fiber.”

Other Aspects to Consider

As with most health and fitness related discussions, there’s much more to think about than just how many calories you eat. As mentioned, your salad is full of vitamins and minerals that are fat-soluble, meaning that they have to be eaten paired with a fat to be properly absorbed. Fat-free dressing, then, doesn’t allow you to fully benefit from your meal.

Also, not all fats as necessarily bad for you. Returning to the example of peanut butter, think about the fact that it contains many healthy fats that your body needs. Remember that, ultimately, you gain weight by eating too many calories regardless of whether they come from protein, fat or carbs. Instead of trying to eliminate fats from your diet completely, replace unhealthy fats with the beneficial options found in nuts, fish and olive oil.

Have you found a way to balance healthy fats in your diet? Please share your tips in the comments.


Good Mood Foods

“You are what you eat.”

We’ve all heard this adage before, but recent research suggests it may be truer than anyone previously thought. As our understanding of how the human brain processes moods and emotions grows, the link between diet and mood has become steadily more apparent. While many foods are said to affect your mood, positively or negatively, the following have been proven to have an effect.

Dark Chocolate

Chocolate has long been considered a “comfort food,” and many people use it for mood enhancement. A recent study published in the Journal of Psychopharmacology confirmed that small doses of chocolate improve both mood and mental performance. However, chocolate is an incredibly complex food, containing over 600 different chemicals, and the exact mechanism responsible for its mood-improving qualities is still up for debate. Although these same chemicals are present in milk chocolate, they appear in higher concentrations in dark chocolate.


Omega-3 fatty acids have recently become a buzzword in the health industry, and a huge variety of benefits have been attributed to them. One use of omega-3s that has been clinically proven in several studies is the ability to improve mood – even, in some cases, to decrease symptoms of depression. Omega-3s are vital to the body in creating neurotransmitters like serotonin which control mood. Most fish contain omega-3s, and salmon is an excellent source that also has a healthy, balanced nutritional profile.

Leafy Greens

Mineral rich vegetables, such as kale, Swiss chard and spinach are excellent sources of magnesium. This vital nutrient is necessary in over 300 biological processes, including nerve function, and may have benefits in improving mood and controlling anxiety. Several studies have tested magnesium for mood disorders with positive results, but it is still unclear whether or not the mineral might be useful to otherwise healthy people.


Several nuts contain compounds that may work to improve mood and brain function. Walnuts, for instance, are high in omega-3s, as well as in several minerals which may have a positive impact on mood. Brazil nuts, in addition to omega-3s and magnesium, are very high in other minerals that have been linked to controlling mood and anxiety, including selenium, zinc and B vitamins.

Foods to Avoid

Foods that are heavily processed and high in fat and sugar can have a powerfully negative effect on your mood. Although you may experience an immediate lift because these foods are digested quickly, you will subsequently experience a crash, leaving you tense and probably still hungry. Additives such as preservatives and food colorings have also been linked with an increase in feelings of anxiety.

Alcohol is a depressant, meaning that it has a sedative effect on the body. In small doses, this calming effect can be desirable, but it may backfire on you. The spike in sugar can cause an insulin response, leading to a blood sugar crash. This severe dip in blood sugar levels can cause depression, anxiety and sleep disruptions.


A distinction should be made between a bad mood and a clinical mood disorder. These disorders often require medication and professional treatment, and you should never try to self-medicate.

The foods listed above are just a few of the uplifting dietary options available. What do you eat to help improve your mood?