Low-fat vs high-fat foods? Experts weigh in

We’re living in the age of low-fat foods and are surrounded by low-fat foods be it biscuits/cookies, chips, yoghurt, ice-cream, baked goods, namkeens, sweets, etc. Fat has been demonised to such an extent that people have become fearful of the word ‘fat’ and try to shun it completely from their diet. And most aren’t even aware of ‘good fats’ and will hit back asking ‘How’s that even possible?’ We asked experts to shed light on how most low-fat products do little to improve health.

The research

It’s been ingrained in us for years now that full fat foods will lead to weight gain, block the arteries basically send us to our graves faster. Therefore, the latest nutrition research from the National Obesity Forum, UK, warning that low-fat diets have “disastrous health consequences” definitely comes as a shock. 

Leading dietitian Dr Trudi Deakin said, “Flawed science from the 1950s convinced people that fat was bad for us, but it was never proven that saturated fat caused heart disease,” and added, “The problem with low-fat foods is that when food manufacturers strip out fat, they replace it with sugar and starch, which increases insulin. Too much insulin increases our appetites and makes it difficult to digest nutrients.” “What’s more, natural fat like the kind you find in dairy products is extremely nourishing, so eating it can actually prevent weight gain and cut your risk of heart disease in later life too,” said Dr Deakin adding, “And because your brain is 60 per cent fat, dietary fat can help it function properly.”

Low-fat products aren’t as healthy as they seem

In today’s world, if we are to choose between a low-fat ready made packaged food or the one with normal fat, we automatically choose low fat and feel satisfied as it seems like a healthy choice. It’s just considered bad to have fat, as if just that fat will make you fat. The problem is low-fat can mean ‘all the fat has been replaced by sugar’, opines Dr Supreet Grover, clinical nutritionist and weight loss consultant, Axis Hospitals.

“All ready to eat processed foods like cakes, biscuits or even cereals, muesli, ready meals, etc which are labelled as low fat are usually high on sugar and preservatives. The calories in digestives and low-fat digestives are almost the same, and if you really go through it, you will find a number of such comparisons in various products. Being low fat doesn’t make them all that healthy as they may be high on sugar, salt or preservatives used to increase the shelf life of packaged food which otherwise fat would have managed. Also, a food product low in fat and sugar both may not be as palatable,” explains Dr Grover.

Fat has been given a bad name

Since ages we have been asked to cut down on all sorts of fats as they are harmful to the body, but the fact is not all the fats are bad. Fats provide us with energy, and helps absorb vitamins A, D, E and K into our body. Since our body cannot make certain essential fatty acids it requires those from the diet. Good fats/unsaturated fats coming from fish, nuts like almonds, walnuts etc, olive oil, avocados are required by the body, emphasises Pallavi Srivastava, fitness nutritionist, proprietor - Q-Slim Fitness Studio.

Srivastava further states that new research indicates that saturated fats coming from the diet may not increase the cholesterol in the blood directly, but trans fats and saturated fats coming from baked foods, processed foods, etc should be consumed in minimal proportion as they pose other health problems. So consuming a high in ‘good fats’ food in proportion is a better idea in comparison to hogging fat-free foods, specially for obese people.

Visible vs invisible fats

Pooja Makhija, consultant nutritionist, says that the mistake that most people do is that they equate food fat to body fat. Fat is essential in the body to function optimally. Eliminating fat completely from you diet is bad for health. “What people need to keep in mind is to eat healthy fat. There two kinds of fats — visible and invisible and fats. Invisible fats are those which are found naturally in foods, for example, milk, egg yolk, nuts, avocado, fish, etc. Visible fats are those which have been added to food like oil, butter, ghee, lard. It’s the former that people should embrace and latter, avoid. Also, another thing to note is that natural food which contain invisible fats, isn’t the only component. They contain an entourage of many other nutrients like vitamins, minerals, antioxidants which are highly beneficial for our health,” she explains. 

So, instead of getting trapped between low-fat or low-sugar food products, remember the lesser it is processed, the better the food is. The smart and more healthy choice is to pick food that is more natural than processed. For example, it’s better to eat naturally available full fat dahi than a low-fat flavoured yogurt, which would contain added sugar, advises Makhija.