- Applesauce for Oil, Butter or Sugar
- Nonfat Greek Yogurt for Mayo or Sour Cream
- Mashed Avocado for Butter or Oil in Baking
- Mashed Bananas for Sugar, Butter and Fats
- Nuts for Croutons in Salads or Granola in Yogurt
- Rolled Oats for Bread Crumbs
- Soda Water for Tonic Water
- Whole Wheat Flour for White Flour
- Zucchini Ribbons or Spaghetti Squash for Pasta
- Pureed Potato for Cream to Thicken Soup
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Fat free food not only has no taste, it's also dangerous The hysteria against fat has gone out of control. While it is true that there are "bad" fats: heated, bleached and deodorized oils, and hydrogenated fats such as margarine and shortening contain trans fatty acids, which can double the rate of heart attack and raise the LDL, or bad cholesterol. Pregnant women who consume margarine and other hydrogenated fats may be at risk for having low birth weight babies. Heated hydrogenated fats, such as used in deep fried foods like fried chicken, fish, and chips, are associated with cancer and heart disease. But what is overlooked in this issue are two points: a) fat is one of the three essential macro nutrients; and b) other than the fats mentioned above, fats are health-promoting. We need essential fatty acids for so many reasons that are too numerous to even name. Fat free eating does not insure weight loss. Fat in foods delivers a feeling of satiety, the sense that we’ve had enough to eat. If there is no fat in the meal, we can keep on eating and eating until we’re truly stuffed, ending up with many more calories than we would have had we eaten one dense meal like eggs, cheese, olive oil, avocado, peanut butter, which will prevent you from wanting to snack in between meals. Fat free foods never make you feel that you've had enough to eat. You're always hungry or unsatisfied on a fat free diet. Therefore, you will continue eating - usually high-carbohydrate foods (all the fat calories have been replaced with carbohydrates and guess what carbs do when they're ingested? They turn to sugar!) and end up with many more calories than you intended. And even worse, if you tough it out between meals and stay hungry until your next meal, that signals the brain that you need food but aren't getting it so it goes into famine panic and holds onto your fat. Thus, no difference in weight or worse yet, weight gain!
I loved the natural concept and the idea that yogurt and apple sauce serve
as replacements for oil and butter
I reached the conclusion that people with a sweet tooth should eat sugar,
but to a moderate degree. Eating treats that contain artificial sweeteners does
not satisfy me, so I eat some more and gain weight.
I agree with none of those. Olive oil, pasta, white bread are healthy, it's just a matter of how much and when you eat them.
If you already have a diet plenty of fruit and vegetable and good fat, there's no reason to swap anything...