This story has been updated since it was originally posted on 09/08/2021
“Fat free” is a sort of buzz word in the fitness community that has mistakenly become synonymous with “healthy.” Many opt for the “low-fat” or “fat-free” options of their favorite foods, such as salad dressings, thinking the swap is automatically the better choice for leading a healthy lifestyle or embarking on a weight loss journey. However, it’s not always that simple. On the contrary, our body needs sources of healthy fats to sustain. You may be choosing low-fat foods thinking you’re making a healthier choice, but a consistently low-fat diet could actually have dangerous effects.
To learn more about the downsides to low-fat foods and diets, we spoke to Dr. Terrell Smith, Founding Physician at Spora Health, and Blanca Garcia, RDN, Nutrition Specialist of Healthcanal/ They told us that ultimately, relying on fat-free foods could lead to (believe it or not) weight gain, loss of muscle, and vitamin deficiency.
Weight gain from added sugar and salt
Garcia tells us that when you choose fat-free substitutes at the grocery store, it's likely that you're going to be consuming much more sugar and/or salt than you realize. That's because these products usually use these ingredients to overcompensate for the flavor they lose by cutting out fat. "Fat is a major component of flavor; to make food fat-free, something else needs to be adjusted. That means either more sugar or salt needs to be added," she explains. "So if you are trying to lose weight, a fat-free labeled food may not help you lose weight. It can possibly make you gain weight. This is because extra sugar in the body is sent to the liver to be converted to fat and stored. Extra salt can increase blood pressure and water retention." Yikes!
Loss of muscle and vitamin deficiency
Choosing fat-free substitutes won't only likely lead to overconsumption of sugar and salt. Dr. Smith tells us that depriving your body of enough fat could also cause you to lose muscle and lead to an inability to consume vitamins properly. "Your body uses three things for energy: carbs, protein, and fats," he says. "If you are not getting enough fat in your diet, you will start to break down your body’s stores of energy. Eventually, you can break down your muscle, which is not what you want." Aside from that, several vitamins our bodies need are fat soluble, which means they are best absorbed into the body by fat. If you have too little fat in the body, you could be putting yourself at risk of deficiency in vitamins A, D, E, and K.
Best sources of healthy fats
Okay, so we know that fat is essential. But which are the best options out there that won't put your health at risk? Dr. Smiths says there are some fats that hold more health benefits than others. An excellent source of healthy fats to include in your diet is fish. "I personally love salmon, but tilapia and other less expensive fish options can also provide omega 3 fatty acids." Dr. Smith says. As a smaller start to boost your healthy fat intake, he recommends swapping butter with olive oil when cooking, as it is broken down well by the body and has lots of nutrients.
When to cut down on fat
However, it's also important to take into account that there are contexts where low-fat foods may be the better choice. "If you are currently overweight, have high cholesterol, or struggle to lose weight on a reduced calorie intake, it could be beneficial to eat fat free substitutes." says Dr. Smith. The main benefit of reducing fat intake is lowering weight and reducing common complications related to obesity. If you aren’t experiencing any of these issues, or at risk of experiencing them, though, a low-fat diet may do more harm than good.
The bottom line: moderation and balance
Ultimately, of course, too much fat in your diet could put you at risk for health issues. And while low-fat options may make it easier to lose weight, your body needs healthy fats to function at its best. Dr. Smith’s main recommendation is aiming for balance, not perfection. "Focus on a balanced diet with an emphasis on leafy green vegetables and reducing overall calories. Eating too little fat has risk factors as well, so balance is more important than elimination," He says, "Most people benefit from monitoring fat intake plus total calories, rather than completely avoiding fat altogether. Balance and moderation are key!"
