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Are light products actually healthier?
Table of Contents
1. Read the labels
In some products, the content of a particular ingredient is reduced but at the same time another is increased. In order to determine what really differentiates light products from traditional products, it is necessary to carefully analyze the information about the composition and nutritional value on the label. For example, we will use fruit yogurt from a well-known manufacturer.2. Comparison of the nutrient content of light yogurt and standard yogurt from the same manufacturer
Light yogurt contains less carbohydrates and twice as much fat, causing its caloric content to decrease by 1⁄3. This is mainly due to the altered composition of sugar in light yogurt has been partially replaced by sweeteners such as aspartame and acesulfam.3. The composition of rural hearts light and standard
The calories and contents of the other ingredients are similar.4. The nutrient content of rural light and standard rural cheese
They differ slightly in calories (only 16 kcal). The main difference is in fat content. A reduced fat product may contain more other ingredients than its traditional counterpart, including e.g. sugars, as evidenced by the example above. Nguyen P. K., Lin S., Heidenreich P. They also confirmed this in their analysis.5. Differences in sugar content in light and standard products based on studies by Nguyen P. K., Lin S., Heidenreich P
*in each case the calorie content is lower in light products. As can be seen, the sugar content may be slightly higher in light, but at the same time the caloric content is low. Researchers suggest that despite these small differences, regular use of light products for years can contribute to a significant increase in sugar consumption, e.g. in annual terms.6. He was thin, half-fat, or fat
In the 2017 Dietary Guidelines for the population of Poland, it is recommended to consume 23 servings of dairy products daily, such as skimmed milk, fermented milk products, lean or semi-fat low-fat fat cheeses. In 100 g of lean fat cheese, about 12 g of fat is contained. In comparison, about 4 g of light fat, about 0.5 g. Light-fat cheeses may be completely devoid of this ingredient. Milk fat, on the one hand, is the most important source of saturated fatty acids, which, by increasing the fat content of coconut fats, increases the risk of developing fatty diseases.7. Light drinks
In the Rebholz C. M. et al. study, more than 15 thousand participants were surveyed. The questionnaire assessed the usual amount of light drinks consumed. Surprisingly, long-term observation showed that people who ate light beverages had a higher risk of developing chronic kidney disease. However, the more sugary drinks they consumed per day, the higher the risk of disease, regardless of the quality of their diet and overall dietary intake of phosphorus.8. Calorie compensation
If we decide to consume sweetened foods, e.g. aspartame and other NSSs (especially beverages), we should consider the possibility of consuming more calories during the day. De la Hunty A., Gibson S., Ashwell M. However, in their study, they showed that drinking low-calorie sweeteners (NSSs) can make a portion of the body's diet faster to supplement with dietary nutrients. Most of the dietary balances after eating sugar should not be adjusted to the same energy-related standards as drinking sugar.9. Is this light food at all or is it worth it?
It is not possible to give a clear answer to this question. Theoretically, by choosing a version of light products, it is possible to reduce the daily calorie intake of the diet by up to a few hundred calories. From a dietary point of view, there is no need to use fully-fatty protein (0%) and light fruit yogurt even with reduction (it is best to prepare them independently from fresh fruit).
