How to Eat Real Food: Dump the Low-Fat

dump the low-fatA walk around the aisles of any local grocery store will beg the question…..

Are we scared of fat?

There is low-fat cheese, low-fat milk, fat-free yogurt and fat-free salad dressing. And, even fat free Half-and-Half….what???

I recently asked a question on my personal facebook page, ask those who regularly eat LOW-fat or fat-free foods/dairy to share with me their reasons why – as opposed to choosing the full-fat versions. Here are some of the answers:

“Because I’d rather drink a glass of skim milk with a cookie than a glass of whole milk alone.”

“Milk is the only thing I buy that is low-fat. The rest have ingredients that scare me, if I can’t say them I probably shouldn’t eat them!”

“My mom eats this way, and I can tell you from many conversations (arguments?? ) with her, that its because she believes she will get fat from eating fats. I’m slowly working on her – I got her off margarine at least!!”

Do you believe any of these things, too?

If you were born in the last 50 years or so, then you’ve probably had “low-fat” engrained in your head like I have. I used to be on the low-fat bandwagon, too.

But then?

I started Reading Labels. And what I found on the ingredient list surprised me – it’s a whole lotta fake.

Real ButterAnd since I’m all about eating Real Food, the low-fat had to go. In fact, I feel more full and satisfied on the full-fat goodness. Besides, have you ever tasted fat-free yogurt (or looked at the artificial sweeteners that are often in them?) Yuck!

SO, besides taste and feeling full longer, why would you want to dump the low-fat way of eating?

Here’s a few thoughts:

Take a Look at History:

Prior to World War II, processed fats (think Wesson Oil, Crisco, even Canola Oil) were not part of our diet. Instead, traditional fats like butter, cream and lard were used. But around the 1920’s the producers realized that making these things was slow and not profitable enough so they began hydrogenating the oils. Hydrogenation extends the shelf life and makes the melting point increase. They were then used in place of traditional fats in baking – the processed baking of things that sit on grocery store shelves for a long time….without going bad.

And guess what?  Prior to the 1900’s, heart disease was really not an issue.

In addition, Weston A Price‘s research into cultures who ate traditional diets found that those who were eating full-fat dairy, saturated fats and cholesterol from natural/traditional sources were immune from most common diseases (including heart disease). – Source


Low-Fat or Fat-Free Dairy isn’t Real Food.

Do you know how I know that?

It’s because when the milk comes out of the cow (or goat, sheep, whatever animal you are getting it from), it comes out as a whole, full-fat milk.

Any dairy product that is “low-fat” or “fat-free” has been further processed to remove some (or all) of the fat from it. It is technically not “real” since it is not in it’s most natural state. Our bodies know what to do with REAL. Food other than Real Food confuses our bodies….In fact, one of you sent me an article recently called “Is Skim Milk Making Us Fat”?

Around our house, that means we stick to full-fat dairy (we get fresh, Raw Milk straight from a local farm), full-fat yogurt, cheese and sour cream. We’re not afraid of fat. And none of us ARE fat from eating this way.

It is also interesting to note that saturated fat (again, which many of us have been led to believe is BAD for us), is actually important and necessary in our bodies. Be sure you are getting it from natural/traditional sources and keep in mind these important facts:

  • Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.

  • They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.

  • They lower Lp(a), a substance in the blood that indicates proneness to heart disease.They protect the liver from alcohol and other toxins, such as Tylenol.

  • They enhance the immune system.

  • They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.

  • Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress.

  • Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.  – Source


Thankfully, SOME mainstream healthcare systems/practitioners are starting to see the “light” on this topic. In the meantime, start doing your own research.

The real culprit? It’s sugar and simple carbohydrates (fake foods). More on this another time, but in the meantime, give your body the good fats it needs!

Happy fat-eating!



P.S. Some of you might be appalled to know that I eat a LOT of good fats.

I regularly slather grass-fed butter on as many things as I can.

I drizzle olive oil on my salads and make my own dressings with it.

I saute food and make popcorn with coconut oil.

I fry my eggs with bacon fat.

We eat whole milk, organic yogurt.

AND, we get whole, full-fat, raw milk from a local organic farm.


 How about you? Are you scared of fat?

More reading on this subject can be found at this link:

Know Your Fats


Disclaimer: This article contains affiliate links which can earn me a commission when clicked. It’s sort of like giving the waitress a “tip” for her good service, so thank you!

I am not a Doctor. If you have medical concerns/questions, please follow the advice of a professional practitioner (the more natural, the better!)


 This is shared at: Wellness Wednesdays




  1. Leave a Reply

    Jane @ Devoted Sonriser
    November 6, 2013

    This is something that I first read in The Maker’s Diet, and it makes so much sense. I think many people use low-fat foods as an excuse to over-eat, or like your first quote says, so they can have a guilt-free treat. I tend to do this too, to some degree. But I’ve noticed that if something is low-fat, they often have to add a ton of extra sugar to compensate…
    I will say, I do drink 2% milk, and after reading this post, I’m thinking about switching to full (which is so much tastier). So all that full-fat stuff really doesn’t cause any weight gain?

    • Leave a Reply

      November 6, 2013

      As with everything, moderation is the key. But, I really feel that over the years since switching to full-fat options, my body composition has changed. It is more muscular. And the full-fat options keep you full longer and contain more nutrients. So no, I don’t think the full-fat causes weight gain. You can check out more on and type in “fats”. Hope that helps!

  2. Leave a Reply

    Ashley @ Joyful Thrifty Home
    November 6, 2013

    This is such a tough subject because just about everyone I know believes that low fat is better for you. It wasn’t until recently that I did some more research and have decided to switch out these things from my diet. I will definitely pass along this information. Thank you!

    • Leave a Reply

      Melissa @ RealFoodEater
      November 6, 2013

      You are right, this IS a tough subject. Especially since most of us have been fed (pardon the pun!) info that low-fat or fat-free is best. It’s not and I’m so glad you’ve done research to educate yourself otherwise! Thanks for stopping by!

  3. Leave a Reply

    Alicia Milan
    November 3, 2013

    I do not eat lowfat anything … I even buy whole milk, but I do still worry that I’m going to get clogged arteries and heart problems like my Grampie had … we were told it was from fat in his diet and I guess it’s hard to break that mentality

    • Leave a Reply

      Melissa @ RealFoodEater
      November 7, 2013

      I just doubt it was caused by “good fats”. My great grandpa used to eat CHUNKS of fat from the beef roast. He lived into his 90’s. (oh, and he also smoked since age 12). I guess there are some things we just don’t have control over! Thanks for stopping by!

  4. Leave a Reply

    October 29, 2013

    Good info, people need to be informed.

  1. Weekly Deals & Steals: November 2, 2013 « Don't Waste the Crumbs!Don't Waste the Crumbs! - [...] How this real food family came to realize low-fat is BAD! [...]

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