Talking about light products leads to thinking about some myths that have been created around them, as well as of statements that are true. So we will explain some aspects that are known of this type of products with descriptions such as low sugar, light or dietary.
On the labels of light products it is generally stipulated that they contain at least 50% less fat or sugar, or it is added that they have no calories, such as cases of splenda or chewing gum with less than 5 kcal of the original reference per serving. On the other hand, they are considered low in calories when they have less than 40 calories; and it is clarified that the term “light” refers to less fat, while the term “diet” means that there is less carbohydrate and salt.
For example, in the case of the light version of milk and cheese, these have less fat but the same amount of sugar or carbohydrates, while mayonnaise has less fat and cholesterol, sugar is completely eliminated in soft drinks and replaced by sweeteners, jams have 20% less calories, and chocolates come without sugar or very little, but equal amount of fat.
Usually, it is argued that light products provide a lower amount of calories; however, they have a good nutritional content; but according to some specialists, you should not fall into their dependence because it can cause an indiscriminate consumption, which leads to abuse and can bring some health problems later, which we will explain later.
In this context, the effects that you want to achieve with the consumption of light products can be reversed if you fall in excess, so it is recommended that it is done with the proper supervision of a specialist who stipulates the appropriate amounts according to the person and the nutritional value of each product.
Another detail that must be kept in mind is that most of light products contains a substance called “aspartame”, which is a sweetener that does not contribute calories to the organism but that it is not advisable to be consumed in excess, especially by people who have liver problems and for some pregnant women because it could cause side effects, which put health at risk.
Another of the basic components of light products is fructose, which provides low blood glucose levels and does not stimulate insulin secretion; and it is a natural sugar substitute or sucrose. Once these basic aspects of light products are known, we will present some myths about them:
It’s a lie that all work to lose weight: Because there are light versions of high-calorie foods, such as chocolates, mayonnaise or butter which, although they have fewer calories than the original versions, still have many, and we usually tend to eat more because of the cliché that they are light.
The truth is that light products are used to not gain weight, maintain and prevent the balance continue to rise, but they do not work to lose weight in itself, only if you follow a balanced diet and exercise.
It’s a lie that they have no sugar: The fact that there are a number of foods, specially made for diabetic people that do not have sugar must be distinguished, but they do contain fructose, which reduces blood sugar levels; however, the caloric intake is not low. So, if you are looking for something that does not contain carbohydrate calories, you must ask for products without sugar, sucrose, fructose or maltodextrin since there are products such as light chocolate which despite not containing sugar has a high fat content.
It’s a lie that they have no fat: The fact that the label says light does not mean that it has no fat; for example, a chocolate or butter can be classified among light products if it is low in sodium or salt, but it still has a considerable amount of fat.
This can be counterproductive because it is the wrong idea that by saying that it is a light product, you can eat everything you want without gaining weight, which is a lie and will cause more calories to be consumed than if the original product is eaten. Therefore, it is a lie that these products help you to eat a low-calorie diet.
In this sense, the labels should be read very carefully and not get carried away by the advertisements present in the packaging. Therefore, look at what each package says, especially in how much a portion is, and consume the necessary portions to decrease calorie intake.
Nevertheless, it is true that it is not advised to consume this type of products in the childhood or adolescence stage, during pregnancy or lactation since in these stages a greater contribution of carbohydrates, fat and protein is required.
Likewise, it is a truth that although light products contain on average 30% less calories, fat, sodium and sugar that the conventional ones, if the intake of these elements is very low, problems such as gastric disorders, kidney conditions and hypertension can occur.
ALFA