Low-fat vs High-fat: Which foods should you eat?
It's been drilled into us since forever that full-fat foods will make us fat, clog our arteries and pretty much dig our graves. So the latest nutrition research from the National Obesity Forum, warning that low-fat diets have "disastrous health consequences", comes as a bit of a shock.
"Flawed science from the 1950s convinced people that fat was bad for us, but it was never proven that saturated fat caused heart disease," says leading dietitian Dr Trudi Deakin. "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." So that explains those days we can't stop grazing.
"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," says Dr Deakin. "And because your brain is 60% fat, dietary fat can help it function properly."
Here's GLAMOUR's guide to sorting your dairy dilemmas…
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Butter vs low-fat spread
Dietitian’s verdict: butter
“Butter has one ingredient: cow’s milk,” says Dr Deakin. “Butter is rich in fat soluble vitamins, including K2 which is hard to get from other sources. Vitamin K2 is involved in calcium metabolism, which helps protect you from diseases including cancer and osteoporosis.”
Meanwhile, low-fat spread is full of chemicals, highly refined vegetable oils, solvents and deodorisers. “After all that processing, the only natural fat that’s left is omega 6, which causes inflammation in your body,” reveals Dr Deakin. “Inflammation is linked to almost every disease.”
Portion size: Think of the portion pack you get in restaurants; it’s about 7g.
Greek yogurt vs low-fat yogurt
Dietitian’s verdict: Greek yoghurt
Like other full-fat dairy, Greek yogurt is full of nutrients, natural lactose, calcium and fat-soluble vitamins. “The biggest benefit of Greek yogurt is it’s 10 per cent protein, which is vital for building muscle and repairing cell tissue,” says Deakin. Greek yogurt is more concentrated than regular varieties, hence its creamy texture and higher protein content.
In contrast, says Deakin, “Low-fat yogurt typically contains half the protein of Greek, and has five teaspoons of sugar added to make it taste palatable after the fat’s been stripped out.” Five!
Portion size: 125g pot.
Ice cream vs fat-free frozen yogurt
Dietitian’s verdict: ice cream
“Classic ice cream is delicious, and because it’s got all the natural fat of cream, it’s switches on satiety signals in your stomach and brain,” says Dr Deakin. In other words, because full-fat ice cream is far more filling than fat-free fro-yo, you’re unlikely to mainline a giant tub of it without thinking. Another reason zero-fat frozen yogurt brings on an accidental binge? It typically contains 22g of sugar per 100g –more than a McFlurry or a glazed Krispy Kreme.
Portion size: 2 scoops, which is about 80g.
Cheddar vs low-fat cheddar
Dietitian’s verdict: Dietitian’s verdict: cheddar
“There are 36 types of saturated fat and, according to a Cambridge University study, the type in cheese actually reduces the risk of cardiovascular disease and type 2 diabetes,” explains Dr Deakin. She adds that full-fat cheddar is also a good source of calcium, and triggers the production of leptin, the hormone that makes us feel full. “Low-fat cheddar doesn’t, so we end up eating more of it to chase that feeling of fullness.”
Portion size: 1 matchbox-sized chunk, about 40g.
Whole milk vs skimmed
Dietitian’s verdict: whole milk
Here’s a bombshell: whole milk is not a high-fat food. “It usually only contains between four and five per cent fat per 100ml,” says Dr Deakin. Compare that with 48 per cent fat for double cream. “Though small, the fat content is important for balancing blood sugar,” says Dr Deakin. “Bearing in mind we often have milk with cereal, having whole milk means our hunger is satisfied by a smaller bowl.” She recommends choosing whole milk from grass-fed cows wherever possible, as “pasture-raised cows produce milk with more inflammation-fighting omega 3s.”
Portion size: 200ml, which is about 1/3 pint.
