The truth about low-fat food

April 29, 2016 by Sharon Looijen

low-fat foods Sharon Loosen voeding maakt je beter

Since the 1980s there’s been a boom in low-fat products as the message got out that to improve our health, especially heart health, we needed to reduce the amount of saturated fat in our diets. This means cutting back on full fat dairy foods, red meat and certain processed foods.

Sharon Loosen low-fat foods voeding maakt je beterIt’s true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels. But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats. To do this the food producers used a process called hydrogenation, which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.

Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats, which are both bad for the heart and our cholesterol. Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them. Since learning of the dangers of trans-fats the food industry have been working hard to reduce levels of them in their products.

Less sugar

As well as altering the oils used for producing low-fat foods, manufacturers also found they had to increase the amount of sugar in their products so we continued to enjoy their taste and texture. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake – which means that second or third ‘low fat’ biscuit starts to look very tempting! A diet too high in these refined carbs and sugars can be as unhealthy as a high-fat diet because it increases the risk of diabetes, heart disease and causes high cholesterol levels.

Good fats and bad fats

We all need some fat in our diet, not least because it makes our food more palatable and tasty. Nutritionally, fats do more than simply supply calories. Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety). These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system. The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K. Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body’s ability to heal itself and have an influence on bone health. It’s better to focus your diet on the healthier fats by including more fish, nuts, seeds and vegetable oils like avocado and olive. Here’s how to make your meals naturally fat-healthy…

Sharon Looijen voeding maakt je beter low-fat foodMake sure you’re getting good fats:

  • Eating more fish, nuts and seeds
  • Removing the skin from poultry and trimming visible fat from other cuts of meat.
  • Checking labels on food products.
  • Using good quality un-saturated oils, like walnut or pumpkin, for dipping your bread instead of using spreads.
  • Avoid frying instead steam, bake, poach or grill.
  • Make chips by baking chunky cut potato wedges with a drizzle of rapeseed oil and a sprinkle of paprika.
  • Choose whole fat milk, yoghurt and butter instead of low fat. Your body is able to digest this much better, without getting fat!

If you have more questions about this subject please send me an email to or visit my website

Tags: Goodfood, Health

Sharon Looijen My name is Sharon Looyen (33 years old), my passion for food began when I was 18 years old. I was born with a malfunctioning kidney, so I had a lot of cystitis, kidney infections and always sat low in my energy. When I was 18 years old my kidney was removed. At that time my interest in nutrition has emerged. Now I have only one kidney which I want to take care off in the best possible way with my knowlegde of nutrition. After my operation my one kidney was not my only concern, I had a malfunctional gut caused by the antibiotics I took over the year to control my bladder/kidney inflammation. I din't know antibiotics are very harmful for your gut. Nobody told me about probiotics, taken by capsules or by nutrition. This information doctors often forget to give, as they know too little about healthy nutrition. I did not know either that the basis of good health is directly related to a healthy intestinal flora. After I got my degree as a natural nutritionist I went through with my graduation as a sports nutritionist. I will always continue to develop myself because I believe that nutrition is the foundation of good health. My goal is to guide people and inspire them, to share my knowledge and experience, so you are able to become the healthiest version with nutrition!


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