Fat has been a controversial topic in the world of nutrition for many years. In the 1980s, low-fat diets became popular to lose weight and improve health. However, more recent research shows that not all fats are created equal and that some fats, such as those found in nuts, seeds, and oily fish, are actually beneficial for health.
What is the difference between full fat and low-fat foods?
Full fat foods contain all their natural fat, while low fat foods have had some or all the fat removed. The amount of fat that is removed from a food determines whether it is labelled as “low fat,” “reduced fat,” or “fat-free.”
- Low fat: Foods that contain 3 grams of fat or less per serving are labelled as “low fat.”
- Reduced fat: Foods that contain at least 25% less fat than the regular version of the food is labelled as “reduced fat.”
- Fat-free: Foods that contain less than 0.5 grams of fat per serving are labelled as “fat-free.”
What are the benefits of full fat foods?
Full fat foods tend to be more nutrient-dense than low fat foods. This means that they contain more vitamins, minerals, and other nutrients per calorie. For example, whole milk is a good source of calcium, vitamin D, and protein, while skimmed milk is not.
Full fat foods are also more satisfying than low fat foods. This means that you are less likely to feel hungry after eating them. This can be helpful for weight loss or weight maintenance when monitoring portion sizes.
What are the benefits of low-fat foods?
Low fat foods can help you reduce your calorie intake, which can be helpful for weight loss or weight maintenance. They can also be a good choice for people who are trying to lower their cholesterol levels.
Which is better: full fat or low-fat foods?
The best choice for you will depend on your individual needs and goals. If you are trying to lose weight or maintain a healthy weight, low fat foods may be a good option for you. However, if you are concerned about getting enough nutrients, full fat foods may be a better choice.
It is important to note that not all low-fat foods are created equal. Some low-fat foods are high in sugar or unhealthy fats, so it is important to read the labels carefully.
Overall, there is no one-size-fits-all answer to the question of whether full fat or low-fat foods are better. The best choice for you will depend on your individual needs and goals.
Examples Based on Recommended Serving Size:
| Food | Full fat | Low fat |
| Milk | 150 calories, 8 grams of fat, 8 grams of protein (240ml) | 100 calories, 0 grams of fat, 10 grams of protein (240ml) |
| Yogurt | 150 calories, 5 grams of fat, 15 grams of protein (240ml) | 100 calories, 0 grams of fat, 13 grams of protein (240ml) |
| Cheese | 110 calories, 9 grams of fat, 7 grams of protein 1oz (28g) | 80 calories, 3 grams of fat, 7 grams of protein 1oz (28g) |
| Sour cream | 100 calories, 10 grams of fat, 2 grams of protein 2Tbsp (30g) | 50 calories, 0 grams of fat, 2 grams of protein 2Tbsp (30g) |
| Ice cream | 240 calories, 12 grams of fat, 6 grams of protein 1cup (240ml) | 150 calories, 2 grams of fat, 4 grams of protein 1cup (240ml) |
As you can see, low fat alternatives typically have fewer calories and less fat than full fat versions. However, they also tend to have less protein and other nutrients.
It is important to note that not all low-fat foods are created equal. Some low fat foods are high in sugar or unhealthy fats, so it is important to read the labels carefully.
How to Find the Best Choice for You:
This will depend on your individual needs and goals. If you are trying to lose weight or maintain a healthy weight, low fat foods may be a good option for you. However, if you are concerned about getting enough nutrients, full fat foods may be a better choice.
Here are some additional things to consider when choosing between full fat and low fat foods:
- Your health goals: If you are trying to lose weight or maintain a healthy weight, low fat foods may be a good option for you. However, if you are concerned about getting enough nutrients, full fat foods may be a better choice.
- Your personal preferences: Some people prefer the taste of full fat foods, while others prefer the taste of low fat foods. Ultimately, the best choice for you is the one that you enjoy the most.
- The food’s nutrient content: Some low fat foods are high in sugar or unhealthy fats, so it is important to read the labels carefully. Choose low fat foods that are also high in nutrients, such as fruits, vegetables, and whole grains.
By following these tips, you can make healthy choices that are right for you.
- (1) The Nurses’ Health Study: https://pubmed.ncbi.nlm.nih.gov/8489491/
- (2) The Framingham Heart Study: https://pubmed.ncbi.nlm.nih.gov/3307471/
- (3) The Lyon Heart Study: https://pubmed.ncbi.nlm.nih.gov/10432217/
- (4) The PREDIMED Study: https://pubmed.ncbi.nlm.nih.gov/23158211/
Written by Aaron Thompson – Personal Trainer at Kettering
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