Usually, when people start dieting, they start using light products that have fewer calories. When translated into Turkish, the word "light" means light, low in calories. According to the Turkish food codex, products whose calories, fat, carbohydrate and sugar content are reduced by 25% or more are called light products. Generally, in products called diet products, carbohydrate and fat rates are reduced and protein and fiber rates are increased. Thus, the saturated fat and carbohydrate content of the product is reduced.
When we classify light products; We can list them as low-calorie foods, reduced-calorie products, sugar-free products, products with reduced salt content, low-fat or fat-free products, products with reduced cholesterol content and diabetic products.
In this article, I am talking about the more preferred table foods today. I will talk about diabetic/diet products that do not contain sugar and milk and dairy products with reduced fat content.
First, let's examine light milk and dairy products. First of all, light milk and dairy products; It is formed by removing at least 30% of the 3.5% milk fat in milk. People can turn to these products to restrict fat intake, which is generally taken with daily nutrition, or to accelerate the weight loss process.
So, is this behavior correct? What benefits or harms does it bring to us when fat is removed from milk? Let's try to find answers to these questions with a few studies;
In a study, the effect of the saturated fat content of full-fat dairy products on hypertensive risk and cardiovascular risk factor was examined. In this study, the results of the use of whole milk, reduced fat milk and skim milk were evaluated. As a result of the study, no positive or negative effect of the use of whole milk, reduced-fat milk and skim milk on hypertensive risk and cardiovascular risk factors was detected. In other words, no effect of full-fat dairy products on hypertensive risk and cardiovascular risk factor was found.
Another study showed that full-fat dairy products did not cause weight gain and that general milk consumption increased lean body mass and decreased body fat, and that yoghurt consumption and probiotics It has been found that consumption of fermented milk, including cheese, reduces weight gain and is associated with lower cardiovascular risk factors. In conclusion, according to science, milk consumption is a part of a healthy diet and there is no strong evidence that choosing reduced-fat products has a positive effect on cardiovascular risk.
Another study examined the effect of the amount of fat in dairy products on type 2 diabetes. In this study, the effects of whole milk and reduced-fat dairy products on HbA1c, fasting blood glucose and fasting insulin levels were examined for 12 weeks. As a result of the study, no different effect of full-fat dairy products and reduced-fat dairy products on HbA1c was detected. The fact that both full-fat and reduced-fat dairy products increased fasting insulin levels was opposite to the initial hypothesis in the study. A reducing effect of whole milk on glucose levels has been determined. In summary, a clear result could not be stated for this study because it produced different results. However, we can say that full-fat dairy products and skim dairy products did not yield significantly different results.
A total of 29 articles and studies were examined for a meta-analysis. All of these studies and articles were conducted on the effects of full-fat and fat-free dairy products on children. In these studies, serum lipid levels, blood pressure, low-grade chronic inflammation, oxidative stress and glucose levels were evaluated. The results of the use of full-fat dairy products, low-fat dairy products and skim dairy products in children were evaluated. As a result of the study, an increasing effect of fatty dairy products on cardiometabolic disease risk factor was determined. A neutral effect of fat-free dairy products on cardiometabolic disease risk factors has been determined. Reduced-fat dairy products have been found to have a negative effect on cardiometabolic disease risk factors. In summary, the use of semi-fat dairy products instead of fatty or completely fat-free dairy products has been recommended to protect heart health in children.
As a summary of the studies here; full fat instead of a completely fat-free dairy product There are more studies supporting the use of low-fat or low-fat dairy products. And it should not be forgotten that more intense heat treatment is applied for completely skim dairy products. This may cause protein denaturations. Although full evidence is still insufficient, it is recommended to use full-fat or reduced-fat products depending on the person's health status.
Secondly, let's talk about diabetic products, that is, products that contain sweeteners instead of table sugar. Today, we can say that the increasing desire for a healthy diet, diets to lose weight due to increasing obesity, and the increasing prevalence of diabetes have caused products containing non-nutritious sweeteners (sweeteners such as aspartame and stevia) instead of sugar to become more popular. Especially the phrase "does not contain added sugar" in the label information has attracted people to these products.
So, are non-nutritious sweeteners really that innocent? Can every individual easily consume products containing non-nutritive sweeteners? Let's try to find answers to these questions with a few studies;
In a study, research was conducted on the reliability of artificial sweeteners used instead of sugar. As a result, it has been reiterated that some special groups such as pregnant and breastfeeding women, children, diabetics, migraine and epilepsy patients should use products containing non-nutritive sweeteners with extreme caution. In summary, there is no sufficient evidence that non-nutritious sweeteners do not harm health in special groups.
In an article, many studies were examined and the effects of nutritious and non-nutritious sweeteners on nutrition and health were investigated. It has been stated that it is not foreseeable that the increasing obesity rate can be reduced by increasing the consumption of foods containing sweeteners instead of sugar. However, he noted that the putative role of sweeteners in facilitating body weight management has not yet been proven. He also reiterated that there is no conclusive evidence about its long-term effects on energy metabolism and safety. In summary, here it is shown that the innocence of nutritional or non-nutritious sweeteners has not been proven yet.
Another study examined the health effects of the use of non-nutritive sweeteners during pregnancy and in the long term. A survey study has found that the use of products containing non-nutritive sweeteners during pregnancy has increased in recent years. Approximately 30% of pregnant women reported voluntarily consuming products containing sweeteners. In clinical studies with non-pregnant participants and animal models, non-nutritive sweeteners have been shown to alter intestinal hormonal secretion, glucose absorption, appetite, renal function, in vitro insulin secretion, adipogenesis, and microbiome dysbiosis of gut bacteria. In pregnant animal models, consumption of nonnutritive sweeteners can lead to altered sweet taste preference later in life and metabolic derangements in offspring (e.g., high body mass index, increased risk of obesity, microbiome dysbiosis, and abnormal liver function tests). In summary, despite some evidence, there are no specific guidelines for the consumption of non-nutritive sweeteners for pregnant women, but there are clinical studies on its adverse effects. In addition, there is not yet sufficient evidence that the consumption of non-nutritious sweeteners will not have a negative effect on a person's health parameters in the long term.
As a summary of the studies here; We can say that there may be risk factors for the health of individuals who constantly and excessively consume non-nutritious sweeteners, especially in special groups, whose innocence has not yet been completely proven.
As you can see in this article, light and diet products have not yet been declared completely harmless. Adequate studies, especially adequate clinical studies, have not yet been conducted on the health effects of these products. Consumption of non-nutritive sweeteners and skim dairy products should be limited on an individual basis until his innocence is fully proven.
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