Dieting in the old days

Ah, the 80s: leg warmers, big hair and fat-free everything…

40 years later, the memory of fat-free foods lives on, but now with the growing awarenessn that they’re not all they were cracked up to be.

Clients often tell me they avoid the low fat or fat-free versions of certain foods because they contain lots of sugar, and this is definitely the case for some products.

Reduced fat cakes/biscuits/cereal bars and yoghurts can have sugar added to make them taste better after the fat has been taken out. So too can salad dressings, cook-in sauces, mayonnaise and “healthier” cereals.

Luckily, there are other lower fat options with no added sugar which are a great way to reduce calories if you want to. 

Lower fat dairy options

On the yoghurt side, we have products like Skyr, Kvarg and 0% Greek yoghurt. They might not be quite as smooth as the full fat alternatives, but they do have a great protein content for way fewer calories. They work brilliantly on their own or naturally sweetened with berries, apple or bananas. A real all-rounder, have it for breakfast, a snack or a lovely dessert with no unnecessary added extras.

Cottage cheese is another fat-free delight (especially the one with onion and chives). Not just a hangover from the 80s, it’s a fantastic addition to salads. It’s also a tasty alternative to sour cream or grated cheddar on jacket potatoes. You could try it instead of mayonnaise in a tuna sandwich, or as a snack on some oatcakes. There are also loads of recipes like this one for pancakes, that use it to boost protein contents.

Does your healthy cereal have extra sugar?

For breakfast, keep an eye on the sugar content of your low-fat granola. Yes, the packaging might be all eco-cardboard with pictures of squirrels, and it might cost £8 from a farm shop. But it probably tastes so moreish because it’s covered in maple syrup and a serving size is meant to be two tablespoons, not a bowlful. You can really easily make a healthy version at home, or go for oats with a bit of cinnamon.

Watch out too for fat-free or lower-fat ready meals or pre-packaged products if they feature often in your diet. With many reduced-fat ultra processed foods, you might be taking in more sugars, sweeteners and additives than you’d like.

And remember too that just because something is naturally fat-free, it doesn’t make it a healthy option. Haribo, I’m looking at you!

Is fat-free food best? It can certainly be a great option, just check the label for the secret sugar!

And if you fancy bringing your sugar levels down, why not take my Spotlight on Sugar Challenge for 5 days and see what a difference it makes?