Dieters beware: Fat-free foods may not be as healthy as you think.

Like many people, Monica Newman, freshman in animal science, has bought into the common misconception that fat is bad.

“A lot of times I will grab fat-free foods because they sound healthy,” Newman said.

However, according to Tong Wang, associate professor of food science and human nutrition, fat is not the enemy.

“You need to eat a balanced diet that includes fat,” Wang said. “We need fat in order for our bodies to get the benefits of fat-soluble vitamins and to produce hormone-like materials.”

Wang said she will not touch fat-free foods. She opts for low-fat and full-fat options and insists moderation is key.

Fat is necessary for many reasons. According to the U.S. Department of Agriculture, oils are the main source, in American diets, of Vitamin E, which protects cells from free radical damage and prevents heart disease.

The USDA also notes that fat helps control hunger. Meals that contain fat are more satisfying than those that don’t, resulting in a curbed appetite and less food consumption.

Stephanie Miner, senior in chemical engineering, spent last summer living in Los Angeles and working as an intern for Ventura Foods LLC. The company produces dressings, sauces, spreads and other fat- and oil-based condiments for clients such as Hidden Valley and Marie’s.

As an intern, Miner helped mix ingredients to create concoctions like Hidden Valley’s signature ranch dressing as well as barbecue sauces and margarine.

“In dressings and sauces where the fat has been removed, something needs to be added in order to recreate the flavor and texture that fat gives it,” Miner said. Sugars and chemicals are often used as fillers in order to emulate full-fat foods.

“Our bodies weren’t made to break down chemicals,” Miner said. “It is hard to digest processed and unnatural foods.”

Additionally, when fat is removed from someone’s diet, fat-soluble vitamins can’t be absorbed.

“Lettuce has fat-soluble vitamins that need to dissolve in fat in order for our bodies to get the benefits,” Miner said. “When you pair a salad with a fat-free dressing, you are not getting any of those vitamins.”

According to the Harvard School of Public Health Web site, the type of fat you eat is more important than the total amount of fat consumed. Saturated and trans fats are linked to disease and are known as “bad” fats. On the other hand, the “good” fats – monounsaturated and polyunsaturated fats – lower the risk of disease.

Foods containing heart-healthy monounsaturated and polyunsaturated fats include fish, avocado, nuts, olives and olive oil. Foods to be avoided include shortening, palm and palm kernel oil and food that is deep-fried.

“The problem is that many Americans eat too much fat,” Wang said. “It is the over-consumption that is unhealthy.”

The 2005 USDA dietary guidelines recommend, based on a 2,000-calorie diet, a daily total intake of 65 grams of fat, with 20 grams or less coming from saturated fats.