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Is Low Fat Healthy?

Katie WellsOct 7, 2010Updated: Jul 30, 2019
Reading Time: 6 min

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Wellness Mama » Blog » Health » Is Low Fat Healthy?
Table of Contents[Hide][Show]
  • Saturated Fats
  • Monounsaturated Fats
  • Polyunsaturated Fatty Acids
  • The Omegas
  • Trans Fats

It’s no secret that fats have a bad reputation lately, and are generally discouraged by most in the medical community and nutritional fields. Most foods that are considered “healthy” by the majority of Americans carry a “low-fat” label. I just had a friend tell me she was going on the slim-fast and Special-K diet (cringe) because it was “low-fat.”

I could understand the fat-phobia if perhaps fat had been linked to weight gain or incidence of disease.. or maybe if America’s obesity epidemic had lessened since the low-fat craze… or maybe if eating a low fat diet actually caused long-term weight loss (anyone tried it?). The sad fact is that most people accept the hypothesis that fat is bad without understanding the biology behind the body’s need for fat.

Chemically, all fats are made up of varying numbers of hydrogen, oxygen and carbon arranged in different orders. Each carbon atom is bonded to two other carbon atoms, and the more carbon atoms there are in a given fatty acid, the longer it will be. Fatty acids with longer chains typically have a higher melting point and yield more energy per molecule when metabolized.

If a fat has each carbon atom bonded to two hydrogen atoms, it is considered a saturated fat, because each carbon molecule is “saturated” with hydrogen. These fats tend to be solid or near solid at room temperature. A monounsaturated fat has carbon bonded to only one hydrogen and double bonded to another carbon. A polyunsaturated fatty acid has more than one of these double bonds. A trans fat (transaturated fatty acid) is an artificially manipulated version of an unsaturated fat and is one type of fat that actually has been linked to disease. Thanks to wikipedia:

There are two ways the double bond may be arranged: the isomer with both parts of the chain on the same side of the double bond (the cis-isomer), or the isomer with the parts of the chain on opposite sides of the double bond (the trans-isomer). Most trans-isomer fats (commonly called trans fats) are commercially produced rather than naturally occurring. The cis-isomer introduces a kink into the molecule that prevents the fats from stacking efficiently as in the case of fats with saturated chains. This decreases intermolecular forces between the fat molecules, making it more difficult for unsaturated cis-fats to freeze; they are typically liquid at room temperature. Trans fats may still stack like saturated fats, and are not as susceptible to metabolization as other fats.

Now that we got the biology out of the way, what does this mean in the dietary world? While fats have been demonized lately, they are sources of essential fatty acids and are necessary in absorption of vitamins A,D,E, and K, maintenance of skin and hair and in proper cell function. Fats provide 9 calories per gram and are broken down into fatty acids and glycerol (a source of energy) once in the body. When a chemical or toxin enters the body and reaches an un-safe level, the body dilutes it or attempts to equalize it by storing it in adipose (fat) tissue. The problem here is that if you are consuming high levels of chemicals or toxins (not fats) you can store these in your body and they can reach high enough levels to cause disease.

The fat-hating in society today is not based on its ability to keep toxins in the body, but rather on it supposed ability to cause weight gain. While fat has been blamed for weight gain, nothing happens in a vacuum. To understand why excess fat can, in some cases, lead to weight gain, we have to understand what those cases are. The body is capable of breaking fat down into glucose and using it for energy, though this process takes more energy than just using any fructose or glucose already circulating in the blood. When we eat grains, processed carbs or even high levels of really sweet fruits, these are easier sources for the body to use for energy. Eventually, the body starts to prefer these easier sources of energy and through insulin and leptin resistance, doesn’t metabolize fat as effectively. Additionally, any excess carbohydrates that the body doesn’t immediately use for energy is converted to fat to be stored for future energy. If you are constantly feeding your body quick energy in the form of carbs, it never taps into this stored energy (fat) and fat accumulates. Any extra fats consumed at that point are also stored as fat since the body is burning its quick and easy form of fuel from carbohydrates. In this way, it is much more logical to understand that excess carbohydrates, not excess fats, cause weight gain.

So what fats are we supposed to eat and what to avoid?

Saturated Fats

Found in foods like meats, coconut and avocado, these guys are absolutely vital to proper body functions. They also get most of the heat from the “low-fat” crowd. Saturated fats are necessary for absorption of certain vitamins, calcium uptake, immune function, and cell membrane structure.

I recommend daily intake of saturated fats from meats, butter, coconut oil, coconut products, avocado, etc as the main source of fat for all my clients. Conventional wisdom would say they should all gain weight. In combination with a low grain diet, they all actually lose weight (except for the occasional person trying to gain weight) and notice some common benefits: increased tolerance to the sun (tan better), skin issues like acne or eczema clear up, drastically increased energy, absence of food cravings, and peaceful sleep. Enough to convince me!

Monounsaturated Fats

Of all the fats, these get the most acceptance in medical and nutrition communities today. Monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. These oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. I recommend monounsaturated fats to clients in moderate amounts, but never heated to high temperatures as this can cause breakdown and free radicals. Speaking of free radicals….

Polyunsaturated Fatty Acids

These are found in grains, soybeans, corn, peanuts etc. They are liquid even at cold temperatures, go rancid easily and break down into free radicals when heated. These are also the oils we most often heat to really high temperatures when we fry things like potatoes and grains. To re-cap we use these oils that are from unhealthy sources at temperatures that make them even more dangerous and then drop in even more of the same unhealthy substances (grains, corn, etc) to round it out. These are also the oils used in non-foods like margarine and Smart Balance (a stupid idea!).

To add insult to injury, most of these oils go through a hydrogenation process that makes them last longer on the shelf, but makes them basically unusable to the body since we can’t metabolize them. Not only are they creating free-radical damage, but they don’t even provide any relevant source of nutrition or fat the body can metabolize.

You will see polyunsaturated fats under names like corn, cottonseed, canola, vegetable, soybean, peanut, etc and most of them often carry the title “hydrogenated” or “partially hydrogenated.” My general advice to everyone is to completely avoid these types of fats, especially if they have been heated.

The Omegas

You’ve probably heard of the Omega-3s and Omega-6s as they are finally starting to be understood by the medical community. Both are necessary to our bodies, but most people these days get them in a balance that is very unhealthy. In a perfect world, we would get a ratio of 1:1 of omega-6s and omega-3s, though I usually tell my clients they are doing well if they can get a 3:1 ratio. If kept within this balance, both are healthy and necessary for optimal body function. Seems reasonable, right? Most people in America today consume a normal ratio of up to 35:1 (omega-6 to omega-3), while some people consumer even higher ratios.

Omega-3s are found in things like fish, nuts and types of algae. Omega-6s are found in grains, corn, and animals fed grains and corn. Unlike things like Vitamin D, which our bodies are capable or making, the omegas must be gotten from diet (thus the name, essential). The reason you often hear of people benefiting from supplementing Omega-3s is that with the distorted ratios we consume of these fats, taking additional Omega-3s helps balance the body’s need for both in a 1:1 ratio. For those of us not able to consume that perfect 1:1 ratio, supplementing omega-3s can help with brain function, inflammation, chemical balance in the brain, and energy levels. Omega-3s also contain the much-touted ALA, DHA and EPA fats that are now added to many foods. I get my omega-3s from dietary sources as much as possible and also supplement with Krill Oil to keep the ratio in balance.

Trans Fats

These are the one type of fat that completely deserves the heat it has been getting lately. That hydrogenation process that we mentioned earlier turns unsaturated fats into these much more dangerous trans fats by changing the placement of the hydrogen atoms in the molecule. These fats are able to be absorbed by individual cells and mess up the function of the cell. Studies connect these guys to heart disease, obesity, abdominal fat, diabetes, and certain types of cancer. Trans fats are one of my arguments against the “everything in moderation” idea, as they are not safe in any amount.

As Trans Fats have gotten such a bad rap lately, scientists have cooked up an even more unsavory fat made by replacing part of the fat molecule with stearic acid. These “interesterified fats” are what allow snack makers to place that lovely “no-trans fat” label on their packaging. Don’t be fooled! Interesterified fats are just as dangerous, if not more so. The few studies they have actually performed on these guys show that they can alter metabolism (i.e. slow it down!).

As a recap: saturated fats from healthy meats, coconut, avocado and nuts are good. Monounsaturated fats are good as long as they are not heated. Omega-3s are vital to our body, especially because we eat them in improper ratios. Polyunsaturated fats, hydrogenated fats, trans fats and interesterified fats are actually dangerous and should be avoided.

Your turn. What kind of fats are you eating?

Category: Health

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (70 Comments)

  1. Melissa

    November 9, 2011 at 2:13 PM

    I guess my question is more about the consumption of fat in general. I see so many people saying they’ve lost a lot of weight following a paleo or primal diet, and that means eating a significant amount of fat, right? Many sites seem as if following a paleo/primal diet means you can eat as much meat, good fats and veggies as you want and you’ll not only NOT gain weight, you’ll lose fat. So I guess I’m confused (if my question hasn’t already made that abundantly clear, LOL) – when eating paleo/primal, do calories still count in terms of weight loss or not? I would think they do, but up until recently I also thought whole grains were pretty darn healthy. ;o) Thanks for any guidance you can give, because I really feel completely lost on this issue.

    Reply
    • Niki

      November 18, 2011 at 12:19 AM

      You’d think watching calories in/calories out would equal weight loss, right?  Our bodies are actually more complicated than that–how much you eat is relevant, but what you eat is most important.  I follow the principle of eating healthy whole foods (paleo/primal) until I’m satisfied.  If you aren’t emotionally eating, you’ll find there’s only so much fat and protein you can consume so it’s not that easy to overeat.  I know there’s science behind it and also results.  I’ve lost over 40 lbs in three months literally without worrying how much I’m eating, while consuming significant amounts of fat.  Mmmmm tasty tasty fat!

      Reply
  2. Marci

    September 25, 2011 at 5:54 PM

    I might try coconut oil, I have never considered that. Thank you!

    Reply
    • Patty

      December 31, 2015 at 11:12 AM

      Coconut oil is good for so many things. Cooking, baking, deodorant, brushing your teeth/oil pulling, makeup removal, face moisturizer etc etc. Google it!

      Reply
  3. Marci

    September 25, 2011 at 12:27 PM

    Hello, I was wondering your opinion about extra virgin olive oil. I love eating scrambled eggs (from my own free range hens), and I always thought olive oil was healthier to cook them with. I have read mixed opinions about the effects of heating olive oil. Some say it doesn’t change the fat at all, others say it turns it all to trans fat, and even more people claim that as long as you do not exceed its heating point, it will be fine. Are there any good alternatives, or should I stick with olive oil? I also wanted to add that I do not use non-stick pans do to them releasing toxic chemicals.

    Thanks ahead of time, and I love your website by the way! : )

    Reply
    • Wellness Mama

      September 25, 2011 at 12:53 PM

      I’ve heard conflicting things also. We use coconut oil or butter,
      both are which are more stable at high temperatures, for cooking. We use olive oil in salads, cold recipes, etc.

      Reply
  4. Anna

    August 18, 2011 at 11:19 PM

    Great post! Just one thing: Aren’t the omega-3 and -6s polyunsaturated fatty acids? You’re saying they should be avoided. As those two types are still essential, how much should we consume of them?

    Reply
  5. Wellness Mama

    August 12, 2011 at 4:29 PM

    I’ve used Mercola’s and it seems good

    Reply
  6. Toni roberts

    August 5, 2011 at 3:54 AM

    At first, I get my omega 3 through eating fish, but I’ve recently discovered that eating fish may not be the best way to get omega 3 because of the metals that contaminate the fish. Right now, I take krill oil and I think it really helped me with my workout since it’s said to support the joints and maintain a healthy heart. 
    check out this video about krill oil and the other sources of omega 3: http://www.youtube.com/watch?v=lj-ZnG3NoZY
    As for cooking, i’ve read that coconut oil is the best choice out there right now.

    Reply
  7. lois

    June 12, 2011 at 10:04 PM

    Hello, I was wondering if there was a good way to explain to family and people who challenge grains, carbohydrates, and saturated fats because of misinformation. When they watch what I eat they probably think I am putting my family in danger and I want to explain it to them. I pretty much have to explain to them that the FDA standards for fat/carbs is incorrect based on the lipid hypothesis. But I don’t know how to tell them where the correct standards come from (in other words: fda standards from lipid hypothesis, True standards from…?)

    Reply
    • Wellness Mama

      June 14, 2011 at 2:55 AM

      For a shamless plug, I wrote an article that loosely covered this a while back https://wellnessmama.com/4285/real-food/. There is actually a lot of good science backing this healthier way of eating, and it is becoming more mainstream. the sad thing is, it used to be that “true standards come from common sense” but the last couple of decades have come in the way of logical thinking when it comes to nutrition. I’d refer them to doctors like Dr. Eades and have them watch Fat Head to help get the basics, and then send on some science from there if they want more.

      Reply
      • Sheial

        February 18, 2016 at 1:35 PM

        Love it! The NIH.gov website has a few short term studies with regards to Paleo eating and lifestyle, and all the results have been very positive. I think the Mayo clinic may also have some early research. These two sources are results focused and are pretty accessible by non-science types, so they can get the idea without being bogged down by the lingo.

        I know not every one wants to follow Paleo- I did for a while but found it too restrictive to be realistic for myself and family at this stage and have evolved to something more akin to Primal-, but it is a pretty prominent grain free lifestyle right now, so it is a good place to start learning.

        Reply
  8. Dotty

    May 17, 2011 at 1:02 AM

    Thanks for giving us the scoop on fats.  I’m enjoying using more animals fats lately and feeling better as a result.  I have some tallow from making beef broth and am not afraid to use it!  
    And I appreciate what you said about trans fats or hydrogenated oils…harmful in any amount.
    Coconut oil is our favorite for stir frying and raw butter is great on top.  

    Reply
  9. Katie Young

    March 9, 2011 at 10:39 PM

    What oil would you recommend if you just “have” to deep fry something?

    Reply
    • Wellness Mama

      March 9, 2011 at 10:55 PM

      Coconut Oil or rendered beef fat (tallow) is best for deep frying, and not actually horrible if you avoid all the grains in breading things.

      Reply
  10. Lisa Morgan

    March 8, 2011 at 11:04 AM

    Krill oil consumption could be very beneficial for an individual besides of being beneficial for the brain function, helps in strengthening the immune system, helps to improve mood of fight depression krill oil is also considered to be a powerful anti oxidant supplement because it contains a substance called Astaxanthin which is proven to be a good substance that can help fight or prevent those nasty aging signs this substance could also help in protecting the human skin from the harmful UV rays coming from the sun.

    Reply
    • Swalli

      June 2, 2011 at 3:32 AM

      What are the benefits of taking krill oil vs. skate liver oil vs. cod liver oil? I currently take fermented cod liver oil.  What source do you get your krill oil from?

      Reply
      • Wellness Mama

        June 2, 2011 at 3:33 AM

        Fermented Cod Liver oil is great, and has Vitamin D too… The good
        brands are pricey, so I’ve been using Krill oil, which is easier to
        find good sources of, but if you are taking FCLO… that’s awesome!

        Reply
        • Kelly

          May 17, 2015 at 5:14 PM

          Honestly, I don’t agree with most of this. I got lean following Freelee the banana girls raw till 4 way of eating. (Check her out on YouTube). Using cronometer to track nutrients you can go over what you need easily eating plant based lowfat vegan. I made the switch 5 years ago and am 104 lbs. at age 46! I eat about 1/2 of an avocado every 5-6 days.

          Reply
          • Jessica

            August 5, 2015 at 9:04 PM

            I can’t imagine any woman being at a healthy weight, let alone fit with muscle and strength at 104lbs unless well below normal height, just saying! By the way, I am 145lbs and lean, in the low 20s in percentage of body fat (athlete body fat level)…weight is only a part of the formula to health. Multiple studies indicate low fat diets are not healthy…your hormone are made from fat after all. Most vegans tend to be protein deficient and lack appreciable muscle mass, and are not very explosive due to the confinements of their dietary choices. Notice there are very few vegan athletes…

          • Mikaela

            February 16, 2016 at 12:00 AM

            Nice yeah I follow freelees lifestyle too makes more sense tbh and I feel great

          • breary

            May 5, 2016 at 1:36 AM

            Freelee doesn’t seem to care about actual health though, she is more obsessed with being skinny. She claims to care about health but when you watch her stuff you can see she mainly talks about being skinny/weight loss, thigh gaps etc. not actual health, and she honestly looks too skinny like her hips and elbows just look bony, But to each their own I suppose…

    • Lil

      August 12, 2011 at 2:43 AM

      Alright after typing this comment I’ll go get myself some krill! LOL! Seriously though, that’s quite a lot of benefits you mentioned there. Also read first about krill oil here: http://krilloil.mercola.com/krill-oil.html What brands would you guys recommend?

      Reply
    • stan

      August 14, 2011 at 4:39 AM

      One of the best things about krill oil is its resistance to rancidity. Many cheap fish oils, especially those that come in clear bottles, are actually rancid when you buy them. Krill is more stable, partly due to the astaxanthin content. You can put a drop of astaxanthin in your other oils to extend their shelf life as well.

      However, krill oil doesn’t have enough astaxanthin for you to get all the benefits this incredible antioxidant provides. You need at least 4-8 mg/day for that.

      Reply
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