- Low-fat packaged foods often contain more added sugar or salt than their full-fat counterparts.
- Healthy fats in fish, nuts and avocados boost brain health, hormones and vitamin use.
- Full-fat whole foods like yogurt and milk can satisfy hunger, promote nutrient absorption and support overall health.
Nonfat yogurts, fat-free dressings and reduced-fat snacks are easy to find in most grocery stores. These products became popular in the 1990s, when dietary fat was widely blamed for weight gain and other health concerns. But today, research shows that fat is an important part of a balanced pattern of eating. Dietary fat may help meals feel more satisfying, support hormone production and contribute to long-term brain health. While low-fat foods might sound like the healthier choice, they’re not always more nutritious. Many products have added sugar or sodium to make up for the flavor and texture lost when fat is removed. In some cases, choosing full-fat versions of whole foods may offer greater nutritional benefits.
In this article, you’ll learn why low-fat doesn’t always mean better. And registered dietitians share science-backed insights and realistic tips to help you include healthy fats in a way that supports your overall health.
Low-Fat Foods May Not Be as Satisfying
Dietary fat can contribute to how satisfying a meal feels. “Fat is what gives a lot of foods their satisfying taste and flavor,” says Lindsay Livingston, RD. When fat is removed, meals may be less filling and less enjoyable, which can increase the urge to snack or overeat later in the day, Livingston explains.
Research also supports this connection. One study found that meals containing moderate amounts of fat were rated as more satisfying and reduced the desire to eat again shortly after, compared to lower-fat meals with the same number of calories. Regularly choosing low-fat options may leave you feeling unsatisfied, making it harder to maintain steady energy levels throughout the day.
Cutting Fat Often Means Adding Sugar or Salt
When fat is removed from packaged foods, manufacturers often increase added sugar or sodium to help preserve flavor and texture. “Fat equals flavor,” says Livingston. When the fat is removed from low-fat food items, it is often replaced because the manufacturer “needs to make up for the flavor that is lost from removing the fat,” Livingston continues.
This trade-off may lower the overall nutritional quality of the product. One review found that many reduced-fat foods contain more added sugar and sodium than their full-fat counterparts, even when calorie content was similar. Cristina Sifuentes-Ayala, PA-C, RD, notes that eating more added sugar can increase how often you snack throughout the day. While snacking isn’t inherently a problem, frequent snacking may make it harder to maintain a consistent eating pattern or stay within your energy needs. Choosing the full-fat version of whole foods like yogurt or milk products may be the healthier choice depending on your nutrition goals.
Full-Fat Foods Promote Brain Health
Fat is a major component of the brain’s structure and contributor to its function. In fact, the brain is composed mostly of fat, and certain dietary fats are essential for cognitive health throughout life. Omega-3 fatty acids, including DHA, help maintain the structure of brain cell membranes and support neurological function. These types of dietary fats also contribute to hormone regulation in the brain and overall cognitive performance, explains Sifuentes-Ayala.
Research suggests that regularly consuming monounsaturated fatty acids (MUFAs), found in foods like olive oil, avocados and nuts, and polyunsaturated fatty acids (PUFAs), found in foods like fatty fish, walnuts and flaxseed, may help improve cognitive function in adults. Including these fats as part of a balanced eating pattern may help support memory, focus and long-term brain health.
Dietary Fats Support Hormone Health
Certain types of fats are needed to produce important hormones like estrogen, testosterone and cortisol. All of these hormones can influence metabolism, energy, stress response and reproductive health. “Fat is essential for synthesizing hormones,” says Sifuentes-Ayala. “Without enough of it, your body may not have the raw materials it needs to maintain hormonal balance.”
The association between adequate dietary fat intake and hormone function is also reflected in the research. One study found that adults with higher omega-3 intakes had more favorable levels of reproductive hormones and improved ovulatory function. While hormone needs vary by factors like age and sex, including dietary fat from whole-food sources can help support hormone function throughout your life.
Dietary Fat Is Important During Pregnancy
Fat, especially omega-3 fatty acids, can be especially important during pregnancy. Omega-3s contribute to the development of a baby’s brain and eyes, and adequate intake may also benefit fertility and overall pregnancy outcomes, explains Dana Taylor, M.P.A., RDN, LD. It can also be noted that the 2020-2025 Dietary Guidelines for Americans recommends that pregnant individuals consume 8 to 12 ounces of low-mercury fatty fish and seafood each week. Good sources include salmon, sardines, shrimp and cod.
Full-Fat Foods Help You Better Absorb Vitamins
Vitamins A, D, E and K are fat-soluble, meaning your body needs dietary fat to absorb them properly. Choosing full-fat dairy, such as milk or yogurt, can help with this, especially if the product is fortified with vitamin D. It’s possible that you may be including these vitamins in your typical day, but without dietary fat, your body might not absorb them efficiently, says Sifuentes-Ayala.
Studies have also shown that fat enhances the body’s ability to absorb fat-soluble vitamins, especially vitamin D. One study found that participants who consumed vitamin D with a source of fat absorbed significantly more than those who ate a fat-free meal. Pairing full-fat products with other fat-soluble vitamins found in foods like leafy greens, sweet potatoes or tomatoes may help you reap more benefits.
Tips for Including Healthy Fat in Your Diet
- Incorporate more omega-3s: Salmon, sardines, walnuts and flaxseeds are nutrient-dense options that contain healthy fats to support mood, brain function and hormone health.
- Add a source of fat to your midday snack: “My favorite way to include healthy fats is keeping roasted almonds at my desk,” says Sifuentes-Ayala. “Paired with some dried blueberries and dark chocolate chips, it makes a fun trail mix,” she explains.
- Take advantage of full-fat breakfast foods: Lots of breakfast foods are sources of healthy fats, explains Livingston. Try eating avocado toast with eggs or adding chia seeds to a smoothie, recommends Livingston.
- Understand your options: A smaller serving of full-fat yogurt, cheese or nut butter can be more satisfying than larger portions of low-fat alternatives.
Our Expert Take
Low-fat doesn’t always mean more nutritious. While low-fat products are often marketed as the healthier choice, cutting fat can sometimes come at the expense of satisfaction, flavor and nutrients. Dietary fats also support important functions in the body, including hormone production, brain development and the absorption of fat-soluble vitamins.
In many cases, full-fat versions of whole foods, like yogurt, milk, eggs and nuts, can offer greater health benefits. Including these foods as part of a balanced diet may help you feel fuller, stay more energized and absorb the other nutrients on your plate more effectively.
