The truth about low fat foods bbc,how much weight can i lose if i water fast for 3 days,good foods to eat while on a no carb diet - Step 3

We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try.
Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month. For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option.
Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals.
Carbs are found in starchy foods like bread, pasta, rice and potatoes as well as sweet foods such as biscuits, cakes as well as fruit. Carb-rich foods are an ideal source of fuel for the body because we can convert them easily into glucose which our bodies use as energy. Some carbs, those that take longer to break down, supply slow releasing energy and keep us fuller for longer so these are the best ones to include in your diet.
It's true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels.
These are typically the whole-grain or brown versions of cereals, bread, pasta and rice etc.

But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. White, refined carbs are fast-releasing and will soon leave you in need of another energy pick me up. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats.
What counts as ‘a little’ or ’a lot’ of these starchy carbs depends on your age, sex and activity levels. To do this the food producers used a process called hydrogenation which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol.
However, there is guidance given for “carbs as sugars” – here you should aim for no more than 90g of carbs as sugars per day. Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly.

This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' biscuit starts to look very tempting! Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety). These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system.
The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K. Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body's ability to heal itself and have an influence on bone health. If you have any concerns about your general health, you should contact  your local health care provider.

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