In the world of nutrition and health, there’s often a lot of confusion surrounding fat — especially when it comes to choosing between fat-free and full-fat products. I routinely come across clients in my clinic who avoid fats because they’ve been told that fats lead to weight gain, but is this really the case? Or is there more to the story than simply choosing between fat-free or full-fat options? In this blog, we’ll dive into the role of fat in our diet, how it affects our health, and how to make healthier choices that support our wellbeing.
What is Fat?
Fat is one of the three essential macronutrients, alongside carbohydrates and protein. It plays a vital role in the body, maintaining cell structure, storing energy, absorbing fat-soluble vitamins like A, D, E, and K, and supporting the formation and function of hormones. Additionally, fats make up about 60% of the brain, highlighting their importance in cognitive function and mental clarity. In short, fat is essential for our overall health.
What is the Role of Fat in Meals?
Fat plays an essential role in meals beyond providing energy. It enhances flavour and texture, offers long-lasting energy and satisfaction, and helps create a more balanced, enjoyable eating experience. When included in meals, fats aid the body in absorbing fat-soluble vitamins, which are crucial for bone health, immune function, and skin health. Additionally, consuming fats with meals can improve blood sugar control, prevent cravings, and support hormone production.
Examples of healthy fats include avocados, extra virgin olive oil, fatty fish, nuts, and seeds.
Does Fat Make You Fat?
The idea that eating fat directly leads to weight gain is a misconception. In reality, it’s the total number of calories consumed, rather than the specific macronutrient (fat, protein, or carbohydrate), that determines weight gain. When we consume more calories than our body needs, the excess is converted into triglycerides and stored as body fat. In practice, calorie overconsumption tends to come primarily from carbohydrates and sugars, rather than fats. In my experience, choosing fat-free or low-fat products can create a false sense of security, often leading people to consume larger quantities of food because they perceive these products as healthier, ultimately resulting in unintentional weight gain.
Including healthy fats as part of a balanced diet can actually support weight management by promoting satiety, preventing overeating, and stabilising blood sugar levels (as low-fat products often contain high amounts of sugar — see below).
What is the Substituted Content in Low-Fat Products?
Low-fat and fat-free products often contain substituted ingredients to compensate for the flavour and texture that fat typically provides. For instance, a low-fat yoghurt might have more sugar than its full-fat counterpart, which can lead to blood sugar spikes and crashes, leaving you hungry soon after eating. Just because a food is low in fat doesn't mean we can consume it liberally. Keep reading to find out why!
Fat-based substitutes are often highly processed and include added sugars, artificial sweeteners, gums, and starches to mimic the richness of fats. These substitutes can be high in sugar, which may spike insulin levels and negatively impact gut health when consumed in excess.
Are All Fats Equal?
Not all fats are created equal, and understanding the difference is crucial.
Monounsaturated and polyunsaturated fats, found in foods like extra virgin olive oil, nuts, seeds, and fatty fish such as salmon, mackerel, and sardines, are considered healthy fats. They provide anti-inflammatory omega-3 fatty acids, which support heart health, reduce inflammation, and enhance brain function. These fats also help raise good (HDL) cholesterol levels, which aid in removing excess cholesterol from the bloodstream and promoting cardiovascular health. The World Health Organisation (WHO) recommends that 15%-30% of energy intake should come from these monounsaturated and polyunsaturated sources.
On the other hand, trans fats, hydrogenated fats, and excessive amounts of saturated fats are generally unhealthy, as they can raise LDL (bad) cholesterol levels, leading to inflammation and an increased risk of heart disease. Trans fats are typically found in ultra-processed and fried foods, as well as in some vegetable cooking oils, while excessive saturated fats are present in fatty cuts of meat, full-fat dairy, and ultra-processed snacks.
Conclusion
Fats are one of the three essential macronutrients. As a nutritional therapist, I believe that when choosing between fat-free and full-fat products, the key is to select nutrient-dense, healthy sources. If you're concerned about cardiovascular health or focused on weight loss, I suggest reducing the overall quantity of fat intake rather than relying on processed fat-free or low-fat alternatives.
If you're unsure about how to incorporate the right types of fats into your diet or need personalised advice, my inbox is always open. You can write to me at info@wellnesswithruchi.com.
About Ruchi
Hello, I am Ruchi Bhuwania Lohia, a London based longevity focussed Nutritional Therapist, Wellness Speaker and founder of Wellness with Ruchi.
When it comes to nutrition and wellness, I believe in the power of simplicity and take pride in preserving the joy of eating for my clients. If a no-fad, science-backed, and long-lasting approach to health resonates with you, then you're in the right place.
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