The obsession with not gaining weight has created a real business in low-calorie foods. But, as we are going to see, just because they are low in calories does not mean that they are healthy.
What do we understand by low calorie foods?
Martina Miserachs, director of Nutrition and vice president of the Spanish Academy of Nutrition and Dietetics, explains that “we must differentiate between fresh food that, by nature, have a low energy value, and those foods produced by the food industry that are low in calories.”
Within this second group, in turn, Regulation 1924/2006 indicates several subgroups of foods:
- Low energy foods. When the product has no more than 40 calories per 100 grams, in the case of solid foods, or no more than 20 calories per 100 milliliters, in the case of liquid foods.
- Low energy foods. They are those in which fats or sugars have been reduced by at least 30%.
- Foods without energy intake. All products that do not contain more than 4 calories per 100 milliliters. For tabletop sweeteners, a limit of 0.4 calories per serving will apply.
Is it healthy to always eat low calorie foods?
Calories are one thing and nutrients are another.
«There are very healthy low-calorie foods, for example, vegetables. Others that have a higher caloric intake, such as cereals, and others that are highly energetic, such as olive oil. All three are healthy and should be present in our diet.”
Another thing will be ration recommended in each case, as well as the frequency of consumption. «Both Aspects are key to configuring a healthy diet,” adds the expert.
A diet in which too much olive oil is consumed will not be healthy due to excess fat. A diet exclusively based on vegetables will be low in calories, but with many deficiencies. That’s why it won’t be healthy either.
Benefits of consuming low calorie foods
- Be part of a weight loss diet. Although not exclusively, the dietitian-nutritionist configures the nutritional intervention by looking for those foods that provide all the necessary nutrients, but with the lowest possible caloric intake to achieve the caloric deficit necessary in this type of diet.
- snack between meals. If instead of opening a bag of chips mid-morning, we opt for a piece of whole wheat bread with hummus, a handful of nuts or a banana with an ounce of dark chocolate; or a couple of natural yogurts with cinnamon, we will have few calories and satiety.
- They provide valuable nutrients. In the case of fruits and vegetables, they provide us with vitamins, minerals and many valuable phytochemical compounds for our body. They also provide fiber, so they can be considered low-calorie, filling foods. If we opt for natural yogurts or low-fat fresh cheeses we will have protein and calcium. These foods also make us feel full.
Low calorie foods that fill you up
The satiety provided by a food depends on several factors:
satiating nutrients
Foods high in fiber, fat or protein are very satiating because they require slower digestion and, as long as the stomach is full, we do not feel hungry.
Chewing time
The more chewed they need, the more feeling of satiety we will have. «That’s why it’s so good to take a bite of an apple when we get hungry. Not only because it is a fruit, it provides few calories. It takes a while to chew each bite. It also happens with lettuce, carrots, endives or any vegetable that we consume raw,» says Miserachs.
At the opposite pole is the Fast food“You can eat it quickly and it barely gives you that feeling of satiety.”
water content
Finally, the amount of water that a food has will also contribute to satiating, without providing calories. For this reason, once again, fruits and vegetables are essential in weight loss diets, since they provide nutrients, with few calories and plenty of fiber and water that makes us feel full.
Examples of low-calorie, healthy and satisfying foods
fruits and vegetables
Due to their high water content and low fat content, they are low-calorie foods.
| Vegetables and vegetables | Lettuce (15 kcal) Spinach (23 kcal) Cucumber (15 kcal) Celery (16 kcal) Radishes (16 kcal) Zucchini (17 kcal) Asparagus (20 kcal) Tomato (18 kcal) Eggplant (25 kcal) Peppers (20-30 kcal) Broccoli (34 kcal) Cauliflower (25 kcal) Mushrooms (22 kcal) Cabbage/Cabbage (25 kcal) |
| fruit | Watermelon (30 kcal) Strawberries (32 kcal) Melon (34 kcal) Raspberries (36 kcal) Grapefruit (32 kcal) |
| Others | Homemade vegetable broth (10-15 kcal) |
Dairy and enriched vegetable drinks
Dairy products, such as natural yogurts, low-fat cheeses or calcium-enriched vegetable drinks, are satiating alternatives with essential nutrients such as proteins, minerals and vitamins.
dried fruits
Whole, unsalted nuts are foods with a lot of fiber, protein and also fat. Even though they are foods with a slightly higher energy value, it is known according to some studies that their energy yield in the body is not as high, that is, they do not really yield as many calories as the tables theoretically say due to the chemical form of their energy nutrients.
Likewise, there are trials with people, such as Predimed, where it has been observed that taking a handful of nuts does not cause weight gain. This seems counterintuitive because they are not low in calories (around 160-200 kcal per 30g), but they have a high satiating power: Their protein, fiber and healthy fat content increases the feeling of satiety, reducing the consumption of other foods.
lean meats
Very lean meats, such as chicken and turkey breast, or white fish, are also satiating and low-calorie foods. Since these are foods that must be cooked before eating, we will prioritize the griddle, oven or air fryer.
Popular low-calorie products under the magnifying glass of the dietitian-nutritionist
All the fresh or minimally processed foods mentioned above are healthy and have the benefit of dietitians-nutritionists.
Another thing is light foods. “A light food, sec.According to the regulations, it is a food that provides, in the case of energy, 30% fewer calories than the reference product. For example: a light donut 30% lower in calories than a normal donut. It is not even remotely one of those considered low in calories, although it has 30% less fat than the normal donut.”
And, of course, it would be the opposite of being healthy. For that same reason, eating reduced-calorie foods, often identified by consumers as ‘low-calorie snacks’, ‘low-calorie chocolates’, ‘low-calorie sweets’ and even ‘low-calorie ice creams’, should not be considered a regular consumption option. Something similar happens with low-calorie salad dressings, which, almost certainly, their nutritional profile will not be better than if we dress our salad with a simple drizzle of extra virgin olive oil.
What are the keys to a low-calorie breakfast, lunch or dinner?
Low-calorie and satisfying breakfasts
To give us a feeling of satiety, it is advisable to incorporate whole grains, lean protein foods (low-fat fresh cheese, lean meat) and fresh fruits or vegetables.
Low calorie lunches and dinners
«If we want to prepare healthy, low-calorie dishes – continues Miserachs – we have to look carefully at what ingredients we incorporate, and, above all, pay attention to the sauces. For example, if it is a pasta, we will avoid white sauces, such as carbonara or four cheeses. It is not because of the color, but because they contain butter, cream, cheese… and that always adds calories.»
Preparation also counts. «We are going to prioritize steamed, grilled, air-fryered, baked or raw foods, in the case of vegetables. Then we will plate them beautifully, it doesn’t have to be a bland breast with four poorly arranged lettuce leaves. We can play with aromatic herbs, which add flavor and a touch of color, vaporize the oil instead of adding it in a stream…»
Examples of healthy low-calorie menus
| Example 1 menu | First. Broth. Second. Al dente green bean salad with poached egg. Dessert. Fresh fruits with yogurt |
| Example 2 menu | First. Escalivada Second. Steamed mussels Dessert. fresh fruit |
| Example 3 menu | First. Zucchini carpaccio, vegetable puree or gazpacho (depending on season) Second. Grilled chicken/fish fillet Dessert. fresh fruit |
Easy ideas for low calorie recipes
To give a different touch to the menu, the dietitian-nutritionist suggests preparing the dessert with baked fruits. «I love doing it with apricots. They are cut in half, we remove the stone and sprinkle spices to taste: cloves, cardamom, cinnamon… We add a few teaspoons of orange juice and bake. It is fantastic!» he points out. «I prefer to peel the peaches and roast them in the microwave with a couple of tablespoons of water and another of orange juice, so that they don’t dry out. Then we add it to yogurt and it is delicious.»
These are just some ideas, but this is not exact science. You have to dare to try low calorie dessert recipes. We can do it with an apple or invent other variations with the fruits we have on hand: grilled pineapple or mango, tangerines with pear and baked pomegranate…
Tips for choosing well in the supermarket
Visit our ‘Know how to buy’ section and check out some of our posts such as:
Martina Miserachs. Vice President of the Spanish Academy of Nutrition and Dietetics. Coordinator of the Institutional Relations Area and the Knowledge Management Area of the Spanish Academy of Nutrition and Dietetics. Nutrition Director. Previously she was responsible for the Department of Relations with Industry and Entities and patron of the Spanish Foundation of Dietitians-Nutritionists (former Spanish Association of Dietitians-Nutritionists). He currently works as a Dietitian-Nutritionist in private practice at the Sant Just Clinic in Sant Just Desvern and as a dietitian-nutritionist at the SUMAR Serveis Públics d’Acció Social de Catalunya senior residences. Its activities include food-nutritional advice for agri-food companies, hotels and nursing homes, and collaborations in different media and television programs (Operación Triunfo, Supermodels, etc.). She is the author of ‘Lose weight, gain health’ and the ‘Family food encyclopedia’ (RBA Libros).
