I remember waiting for class to start back in the 90s. A pretty girl in my class was raving about her low-fat diet. My ears perked up and I listened to her every word. And I remember her saying, if a food doesn’t have fat, then you can eat as much as you want without gaining weight. Yes, she said, low-fat foods are free!
Low-fat diets became popular in the 70s.
Fat was originally vilified for its role in heart disease, but it soon became demonized for making people fat. How did this happen? Well, like most of the buzz circulating today, low-fat diets were fed to the general public by the media. High profile news publications started promoting low-fat diets to both housewives and working women who were desperate to lose weight.
By the late 80s, the buzz about fat had really started to grow. This led to a significant milestone in the low-fat era. Both the Surgeon General and the World Health Organization recommended a low-fat diet for health and weight-loss. Now there was no turning back.
As this happened, food companies started to catch on that low-fat products translated to sales. A product that I remember well was Snackwell’s cookies. These were decadent cookies for dieters. They were full of sugar, bad carbohydrates, and calories. The only thing that made them “diet” was their lack of fat, and they flew off the shelves.
Yet, there was an elephant in the room that nobody talked about.
As a population, we had greatly reduced our fat intake. Yet, despite the reduction, the obesity epidemic was growing before our eyes with no end in sight. All you could hear was “non-fat this” and “low-fat that”, but no amount of fat reduction helped the increasing problem of obesity.
Fat has since made somewhat of a comeback. A few years ago, a major publication announced that Americans could start eating fat again. Yet if you walk up and down the aisles at your local grocery store, you’ll still find specially marked non-fat and low-fat diet foods everywhere. Consumers still like to see non-fat on a label, so companies will continue to pump out non-fat “diet” products.
Despite the backlash against low-fat diets, many dieters are still avoiding fat. Here are some reasons why non-fat products can be not-so-good for your health and waistline:
*A non-fat product is often heavily processed.
For instance, non-fat yogurts still fly off the shelves at the grocery store. Yet, the processing of dairy to omit the fat can change the protein molecules and the enzymes found in milk. It can also change the nutrient composition of the food. Foods are naturally found with a combination of ingredients that work together to support health. With dairy, one of those ingredients is fat. So when you omit the fat, you omit the balance of nutrients within the food which detracts from its health benefits.
*Fat is digested slowly and helps play a part in balanced blood sugar.
Low-fat products compensate by adding extra sugar. The sugar content in low-fat products contributes to blood sugar imbalances that lead to obesity. Fat doesn’t elevate blood sugar, and it leads to feelings of fullness. Let’s go back to the example of a non-fat yogurt. You’ll likely feel much more satisfied after eating a full-fat yogurt than one where the fat has been removed. Then you might not feel as tempted by unhealthy snacking later in the day.
*Fat is essential for the body.
It isn’t an optional nutrient. It actually performs many important functions. For instance:
- Fat is needed for the absorption of vitamins A, D, E and K. Remove fat from your diet, and you will be depleted in many essential vitamins.
- Fat plays an essential role in building cell membranes. Without fat, you won’t have properly functioning cells.
- Fat composes much of you brain.
- Fat is essential for creating hormonal balance.
The bottom line is that nobody can achieve health by excluding fat.
Now there is one caveat. To get the full benefit of eating fat, you have to eat good quality options. The bad fats found in hydrogenated oils, fried foods as well as burnt vegetables oils won’t support a healthy body or waistline. Here is a scary bit of trivia. Trans-fats are structurally different than normal fats. They then build faulty cell membranes due to their structural abnormalities.
The good fats are fats like:
- omega-3s in wild caught fish
- coconut oil
- olive oil
- most nuts
- avocado
- many seeds
- organic dairy from pasture-raised cows. Raw milk is most supportive, but it is difficult to find in most areas and must come from a trustworthy source.
So take note when a product says non-fat or low-fat.
That may not be such a good thing. Filling your diet with good sources of healthy fat has been shown to support weight-loss. Fats exist in many natural, healthy foods for a reason. You won’t receive the same health benefits from a food if you first remove the fat.
Good fats are also essential for a properly working body. If your body is imbalanced, you aren’t going to lose weight or be healthy. Recognize low-fat products for what they really are: a gimmick to placate consumers who still equate the phrase low-fat with healthy. As long as consumers will buy these products, food companies will manufacture them. At least now, you know better.
And one final point. Remember to take every food trend with a grain of salt. Someone will probably be writing a similar article 20 years from now about the lack of validity in today’s hottest food fad as well.
Low-fat anything is not good for you yet many people, women especially, buy into this. Most low-fat foods and drinks are full of sugar.
I think the key is eating a balanced diet. Taking time to study what foods you should eliminate and those you should keep in your diet.
There is an overload of information available on the Internet and in magazines and this may cause confusion.
Yes, Phoenicia, there really is an overload of information. It can be really confusing, especially since it doesn’t all come from a reputable source. As the internet gets older, there will also be more and more outdated information on the internet. It is important to note the source, but also the date when doing research online to assure yourself that your source is currently reputable. This is especially true when it comes to diet, because many people and companies give advice who aren’t qualified to do so.
Good post. We need to look at labels beyond the non-fat branding. Best advice is to stay away from too much processing. I also like your advice to take every food trend with a grain of salt.
Thanks, Donna. I do think it is interesting how each generation has their food trend. It really is important to be level-headed when it comes to creating a food plan.
At least it has become widely known that fats are not created equal. We need to read the labels, which are so much more helpful than they used to be. Pick your fats wisely! Good artila, Erica.
Thank you, Beth. Labels are good, and they can become even better. I think even the best labels won’t deter some people from buying low-fat. For many, it is just too ingrained of a habit which is a shame.
A really interesting post Erica. I guess the problem with fat is that it is called “fat.” I can’t ever picture a time when consumers don’t associate “low fat” or “no fat” with weight loss. Nor is there likely to be a time when the tricky folks who label processed food don’t try to take advantage of that.
Ken, I always talk about how we get so much of our information of how to eat from advertising executives who care more about our dollars than our health. And yes, it is unfortunate that dietary fat and body fat have the same name. Because many still hold the idea that dietary fat magically turns right into body fat.
I totally agree. It’s important to research the different fads and make sure it makes sense for you. Thanks for sharing. I really enjoyed it.
Thank you, Sabrina. And yes, many fads take an all or nothing approach. Common sense should dictate that you should take more of an approach of moderation.
Really interesting post! I recently lost too much weight after a series of dental surgeries…whole other story:) Let me say here, that I have been within 5 pounds of the same weight for 20 years or more and am considered, in a medical sense, very healthy. In my quest to gain some weight, I actually looked at what I had been consuming for years…low-fat or no-fat foods. It occurred to me that I had been doing this out of habit since the low-fat thing come into vogue and my ex- husband needed to lose weight. While I never made the leap from butter to margarine, I had been drinking skim milk and eating low-fat yogurt! I quickly changed that habit and also started consuming an avocado a day, adding coconut oil to my protein shake, just to name a few. Just goes to show how a bad habit can stick with you if you aren’t paying attention, right?
You are so right Jacqui. We really sometimes make food choices out of habit. We sometimes forget why we are making the choices we are making. The choice has just become so ingrained. Needless to say, I am happy you have embraced healthy fats again.
Erica you are so right about the food fads and how harmful they can actually be. I have never had a weight problem but I know many who have and they do follow many of the latest weight-loss trends. Nothing seems to stick but you gotta give them credit, they keep trying. I have used many of your food suggestions because they are so practical. Thanks.
Lenie, I think the frustrating point for so many who are trying to lose weight is that the only thing they hear about is the diet fads. The whole reason I went and got my Master’s degree was that I felt that I didn’t have access to information that was vital for my health. It is sad when someone works so hard to eat “right”, only to not see results because what they are being told isn’t valid.
Very interesting Erica. For many years I have been consuming non-fat or low fat milk and dairy. I am thinking maybe I should go back to 2% or full if what you are saying is true which I kind of think it is. I will do some of more research but thanks for moving me along this track.
You make a good point Tim. It is really important to do research before making any diet change. Especially now that there is so much information available on the world wide web, we have to be really careful about who we listen to. It is also important to evaluate if the information being offered really applies in your own situation.
I love the picture! I love nuts!
You are so awesome for telling us the truth about low-fat diet. I recently joined a group called “Feeling Fit and Beyond.” Each person has their own weight loss goal while mine was more of a health lifestyle focusing with the food I eat and how does it make me feel. I got tired of being tired and I know its from the food I eat. So, thank you for educating me.
I’m glad you found this post helpful, Mahal. And I love the name, “Feeling Fit & Beyond”. It is great that there is a group you can take part in where your main focus is feeling good, not just how you look.
I eat non-fat Greek yogurt, that’s probably worse! What you said makes so much sense. I’m going to change that and switch to regular. I read, If you eat foods with their natural fat content, you’ll eat less. I know I have been strongly influenced by misinformation about the non-fat deal. thank you for the information.
I’m glad this was helpful to you, Pamela. And I think you are in good company in still turning to non-fat foods. Quite frankly, I love to shop at Trader Joe’s. Well, I can barely find any yogurts that aren’t non-fat. It goes to show that consumers still want non-fat products.
This is SO interesting Erica because just this morning there was an article on MSN about foods to eat to keep you healthy and one of them was low fat yogurt. When I was in my teens I had a serious problem with emotional eating. Then spent my early twenties trying every diet around to lose the weight. Eventually I got off the diet train and opted for a miracle solution – portion control. The weight came off painlessly and I haven’t dieted ever since. Still need to work on the ‘healthy’ foods – though definitely getting better even with that. Thanks for the great information!
I’m glad that portion control has worked so well for you, Marquita. And I don’t find it at all shocking that MSN would print an article in 2015 recommending low-fat yogurt. There are RDs still recommending low-fat diets (though it makes me wonder what year and era that they graduated in.) I will say though, that if you are going to eat dairy products for health, it is better for your health to have organic, raw or pasture raised. The fat is better for your body in that form.
I don’t buy any “low-fat” foods; when I see the “low-fat” label, I think “low-taste”. To the extent that I worry about the presence of fat in fat-containing foods, I simply have a smaller portion.
In other news:
After reading your post Sunday night, I made a point of visiting the cookie aisle during my weekly Monday Walmart trip: sure enough, there were some “fat-free” SnackWell’s Devil’s Food Cookie Cakes sitting on the shelf. So *someone* is still buying that stuff. That someone would not be me, however. (I didn’t buy any cookies during that trip; had I done so, I would have picked up a package of Mother’s Peanut Butter Gauchos – a much better choice, wouldn’t you agree?)
I equate low-fat foods with low-taste as well, Andy. And if these foods really were healthier, it might be worth it. You know, I almost never go down the cookie aisle so I had no clue that Snackwells cookies still exist. I wonder if they have changed their marketing or if they are still low-fat, high sugar cookies. And yes, if I were going to eat a cookie, I would have one that is full fat. It would taste better, it would be more satisfying, it would be a little more filling due to the fat and it might even have less sugar. Of course, a full fat cookie should also be saved as an occasional treat.
Thank you for sharing this. A diet seems to be raveled in mystery. Some say one thing, and some others. I know some people who go on no fat diets, and it works for them, not others. The same is low carb diets etc. I guess the best we can do is collect as much information about one before we start. Thank you for providing the information.
Hi William. I think the point I’m really passionate about is that even if a no-fat or low-carb diet works (and for most, fad diet results are only temporary. They eventually gain the weight back.), they are still hurtful to the body. You can achieve weight loss while still eating carbs and fat, and you are depriving your body of essential nutrients by doing otherwise.