Low-Carb Lowdown and The Fat-Free Facts
Low-Carb Lowdown
About 6 years ago, low-carbohydrate bars, shakes, cereals, and ice cream flooded the market, with sales peaking in 2004 at an estimated $2.6 billion, according to ACNielsen. But this trend has cooled: Sales of low-carb products fell by 10% in 2005, and Atkins Nutritionals Inc. filed for bankruptcy in July of that year. Today, "We're seeing more and more of these products repositioned as 'low sugar' or 'low glycemic,' with companies claiming that they're digested more slowly and thus are less likely to affect blood sugar," says Tom Vierhile, an analyst for market research group Datamonitor, Inc.
The Science
There is some evidence that low-carb diets--though not specific products--promote weight loss. But it's not the lack of carbs that's key: "It's the fact that people on low-carb diets tend to eat more protein, which is very satisfying and filling," explains Jonathan Waitman, MD, a clinical nutrition specialist in the Comprehensive Weight Control Program at Weill Cornell Medical Center in New York City.
A recent University of Washington study found that people on a diet that was 30% protein ate fewer calories and reported less hunger than those who followed a meal plan that was 15% protein (the diets had identical amounts of carbs, which suggests that protein really made the difference).
Use Them
For an occasional snack or breakfast, especially if you tend to wake up ravenous or get hungry between meals. "I was always starving in the mornings until I switched from a regular shake to a high-protein one, which had about four times as much protein and kept me full until lunch," says dieter Dombroff, who didn't mind the latter's thick texture. New York City nutritionist Joy Bauer, RD, author of The 90/10 Weight Loss Plan, seconds the approach: "I often recommend low-carbohydrate bread to clients because some brands use oat or soy flour. That bumps up fiber and protein and thus really helps to control blood sugar, so they'll be less hungry later."
Lose Them
If you're not willing to cut portion size: They're often as high in fat and calories as the foods they're designed to replace. "I routinely have to explain to patients that these products are calorie traps; manufacturers are just replacing sugar with fat," says Kulze. Then there's the taste issue. "The cereals have the texture of cardboard, the ice cream has a slimy feel in your mouth, and the pancake mix isn't anything like the real thing," says Hilary Bruel, a 32-year-old graphic designer in Needham, MA.
"The only product I liked was the Atkins Endulge Peanut Butter Cups, but with 320 calories and 26 g of fat in a handful, they slowed down my weight loss." And that's not the only price you pay. "Some low-carb sweets replace regular sugar with large amounts of sugar alcohols like maltitol, which can have a laxative effect," says Hensrud.
Bottom Line
Staples such as bread and cereal make sense, but skip the snacks. "It's a lot cheaper--and healthier--to have a snack like a banana with peanut butter for about the same amount of calories," says Gerbstadt.
The Fat-Free Facts
Reduced-fat products have been around since the '80s and are still ultrapopular weight loss foods. Sales topped $35 billion in 2005, dwarfing the performance of all other categories, such as low carb, says ACNielsen.
The Science
Research suggests that a low-fat diet may not do the trick when it comes to weight loss. A recent Harvard Medical School study found that those on a low-fat (20% of calories) diet actually gained 6 pounds, while those on a moderate-fat (35%) diet lost 9 over 18 months.
Use Them
If you're a big eater who needs voluminous portions to feel satisfied. "Because some of the fat-free salad dressings, for example, are lower in calories, you can put a little on a huge amount of vegetables and eat a lot for very few calories," explains Bauer. "The same holds true for fat-free cheese--I encourage clients to go for a sharp Cheddar, which still has a strong taste."
Dairy products such as milk and cheese are high in saturated fat, so 1% or fat-free versions are also a great way to get needed calcium and protein. The catch to this category: Some fat-free salad dressings have added sugar, so check the label (2 tablespoons of fat-free Italian, for example, contain 15 calories, while 2 tablespoons of a honey Dijon have 50).
Lose Them
If you're diabetic, prediabetic, or carry a lot of weight around your middle. All of these indicate that you may be prone to insulin resistance, and low-fat foods, which are likely to be loaded with sugar, could worsen the problem. "Most fat-free foods, with the exception of dairy products, tend to be refined carbohydrates, which will just drive up your blood sugars and overwork your pancreas, making you even more insulin resistant," says McManus. You should also steer clear of them if you have elevated triglyceride levels.
"I've seen patients who think they are being superhealthy following a fat-free diet. They're shocked to learn they have insulin resistance or even high triglycerides--but as soon as they cut back on the refined carbohydrates and add in some healthy fat, the problem goes away," says Isaacs.
Bottom Line
Low fat usually doesn't equal low calorie, so go with a small portion of a regular version instead. "Most of these products have just as many--if not more--calories than the full-fat versions. The companies have simply cut out fat and poured in the sugar," says Fernstrom.
One of the most common mistakes she sees is too much faith in low-fat peanut butter. "People assume that because it's reduced fat, they can eat another tablespoon. But they're getting almost as many calories as with the regular variety, and it's actually more harmful to their health because they're losing 3 g of heart-healthy fat and instead adding in extra carbohydrates and sugar."
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