Low-fat foods: Not always low calorie?

Many people trying to lose weight believe that reduced-fat or fat-free foods are always low in calories and that they can eat as much as they want of these foods. But this isn't necessarily true.

Foods contain different combinations of calorie-containing nutrients. Carbohydrates and protein provide 4 calories per gram. Alcohol provides about 7 calories per gram. Fat provides 9 calories per gram.

When fat is reduced or removed from a food, nutrients that remain still contribute calories. Also, manufacturers may alter the amounts of the remaining ingredients. For example, corn syrup (a carbohydrate) is often increased to make up for the loss of flavor or texture that results when fat is taken out.

Lower fat foods that aren't lower in calories offer the most benefit to people who are at a healthy weight but want to limit fat to reduce the risk of cancer or heart disease. If you're trying to lose weight, check food labels closely for total calorie content, not just the fat content.

*Individual brands may vary. Check the label.

Sources: Nutritionist Pro, version 2.2.16, First DataBank Inc., 2004; the USDA National Nutrient Database for Standard Reference, 2005; and manufacturers' Web sites.