HoW LOW-FAT COULD BE HURTING YOU

How Low-Fat Products Could Be Hurting You (and What to Choose Instead)

Raise your hand if you’ve ever grabbed something off the grocery shelf just because it was labeled low-fat 🙋‍♀️. Yep, I’ve been there too. It feels like you’re making the healthier choice, right? I mean, less fat must be good for you... or so we’ve been told. But here’s the truth: many of these so-called “health” products aren’t doing your body any favors—and science backs that up.

Let’s break down why these labels can be misleading and what you should focus on instead.

1. Low-Fat Doesn’t Mean Healthy

Back in the 90s, fat got a bad rap. Suddenly, grocery store shelves were filled with "low-fat" everything—yogurt, cookies, salad dressings. The problem? When food manufacturers remove fat (which makes food taste delicious and helps keep you full), they often replace it with sugar, salt, or artificial thickeners to make up for the lost flavor and texture.

👉 Why that’s a problem:

• Added sugars spike your blood sugar and lead to energy crashes.

• Artificial ingredients can mess with your gut health.

• Fat is essential for absorbing vitamins (A, D, E, K) and balancing hormones.

• Without fat, you might feel less satisfied, leading to overeating later.

✨ Fun fact: Studies show that people who eat full-fat dairy products often have better weight management and heart health than those who stick to low-fat versions.

What to do instead: Choose whole, minimally processed options. Full-fat Greek yogurt, avocado, nuts, and olive oil are good fats that nourish your body and keep you satiated.

2. Hidden Ingredients You Don’t Want

One of the sneakiest things about low-fat products? The extras manufacturers add to make the food appealing again. You’ll often find:

• Added sugars (sometimes under sneaky names like maltodextrin or dextrose) 🧪

• Artificial flavors to compensate for lost richness 📝

• Thickeners and fillers that can upset your digestive system 😖

Reading labels can feel overwhelming at first, but sticking to foods with ingredients you recognize is a simple way to avoid unwanted additives.

3. Why Fat Is Your Friend (Really!)

Here’s something I tell my clients at Known & Nourished all the time: your body needs fat. Healthy fats aren’t just about satiety—they’re essential for hormone production, brain function, and absorbing vital nutrients. Plus, fats help stabilize your blood sugar and keep your energy levels consistent throughout the day.

✨ Real talk: The goal isn’t to cut out fat—it’s to embrace the right kinds of fat. Think avocados, nuts, seeds, 100% grassfed meats and dairy products, olive oil, and fatty fish. These foods help you feel full, fuel your body, and support long-term health.

K&N Go-To Swaps:

Instead of this ——> Try this

Low-fat flavored yogurt ——> Full-fat Greek yogurt with berries 🍓

Fat-free salad dressing ——> Olive oil, lemon juice, and herbs 🥗

Low-fat crackers ——> Whole-grain crackers with hummus 🥒

Low-fat ice cream ——> Frozen banana blended with nut butter🍦

Fat-free granola bars ——> A handful of nuts and a piece of fruit 🍎

Labels like “low-fat” can be super tempting, but they’re often marketing traps that sacrifice real nutrition for processed fillers. Your body deserves nourishing, whole foods that actually fuel you—not chemicals designed to trick your taste buds.

Remember, fat isn’t the villain—it’s an essential part of a balanced, healthy diet. Prioritize quality fats, listen to your body, and embrace balance over extremes. You’ve got this, friend!