Here’s the third of three carb alerts from the folks at Granola Gourmet and staff at the Mayo Clinic:

Beware of fat-free products. Per gram, fat has more than twice the calories of carbohydrate or protein. If you’re trying to lose weight, fat-free foods might sound like just the ticket. But don’t be fooled by “fat-free” food labels.

Fat-free can still have carbohydrates. Fat-free foods can have more carbohydrates and contain nearly as many calories as the standard version of the same food. The lesson? You guessed it. Compare food labels for fat-free and standard products carefully before you make a decision.

And remember that the amount of total fat listed on a food label doesn’t tell the whole story. Look for a breakdown of types of fat.

Choose healthier fats. Although still high in calories, monounsaturated and polyunsaturated fats can help lower your cholesterol and protect your heart.

Limit unhealthy fats. Saturated and trans fats raise your cholesterol and increase your risk of heart disease.

Fat Free/Nonfat

FDA regulations require reporting fatty acids expressed as triglycerides. In a strict interpretation, monoglycerides and diglycerides are not considered “fat,” and information about the saturation of their fatty acid components is omitted from the nutrition label.

Although there is a note at the bottom of the label: “adds a negligible amount of fat,” meaning triglycerides. The weight of the monoglycerides and diglycerides (and their calories) are ignored. There is no reporting requirement. One serving of 14 grams has less than 0.5 grams of each: fat (triglycerides), carbohydrate (rice starch), and protein (gelatin). Therefore, all the values may be rounded to zero! Look at the Nutrition Facts: Total Fat 0g, Total Carbohydrate 0g, Protein 0g. A serving of 14 grams only has 5 reported Calories.

Be aware of claims – 100% Natural, Fat Free, Nonfat … many food products prominently display enticing words to make them appealing to the consumer. The FDA requires the nutrition facts and ingredients list to be included on the packaging. If you are counting on the claims on the package, to determine if the claims are accurate, you can review the nutritional info.

Granola Gourmet (www.granolagourmet.com) makes gourmet energy bars for diabetics and their families.

MayoClinic.com gives users access to the expertise and knowledge of the more than 3,300 physicians and scientists of Mayo Clinic.

Tags: carb alert, Granola Gourmet, Mayo Clinic