A leading nutrition expert has issued a stark warning about the potential health risks associated with foods marketed as ‘fat-free’, ‘low-fat’ or ‘sugar-free’. Dr Eric Berg, AKA the Knowledge Doc, highlighted that many of these products are ultra-processed and ‘loaded’ with chemical additives.
Despite public health advice from the NHS suggesting that high levels of saturated fat can elevate cholesterol and increase heart disease risk, which has led to a trend of minimising fat intake, Dr Berg advises caution. He urges consumers to avoid these modified food items, even when they’re presented as healthier options.
“Don’t be fooled by ‘fat-free’, ‘low-fat’ and ‘sugar-free’ labels. These products are often hiding ultra-processed ingredients and chemical additives that can make it harder to lose weight and may even cause unexplained illness,” he warned. “Real health comes from real foods.”
Dr Berg further explained that many so-called ‘healthy’ products, including protein bars, yogurts, sauces, and salad dressings, could mislead consumers. He said: “Many products are loaded with ultra-processed ingredients and chemical additives that can actually make it harder to lose weight. Common ‘healthy’ foods like protein bars, yogurts, sauces, and even salad dressings can contain hidden sugars and processed fillers that spike blood sugar, leading to cravings, weight gain, and fatigue.
“They also use buzzwords like ‘whole grains’ or ‘organic’ to give products a health halo, even though the ingredients are still heavily processed. Next time you shop, look closely at the ingredients list,” reports Surrey Live.
The advice is echoed by various food experts. One points out that ‘low-fat foods’ often replace fats with carbohydrates, which isn’t always better for your health.
Such choices could lead to a lack of essential nutrients like fibre, protein, or amino acids. Instead, people are encouraged to focus on consuming healthy fats found in foods like avocados, nuts and seeds, olive oil, and salmon.
According to UK health guidelines, men should consume no more than 30g of saturated fat per day, while women should limit their intake to no more than 20g. It’s also advised to cut down on overall fat consumption and swap saturated fats for unsaturated ones, including omega-3 fats.
ZOE’s chief scientist Sarah Berry contends that there’s no solid proof that low-fat diets are more effective than moderate-fat ones in preventing obesity, type 2 diabetes, or heart disease. However, removing natural fats, even the healthy ones, results in food becoming more processed.
To compensate for the loss of flavor and texture from fats, manufacturers may add starches, emulsifiers, flavourings, stabilizers, and preservatives.