{"id":16985,"date":"2017-12-28T12:10:13","date_gmt":"2017-12-28T17:10:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=16985"},"modified":"2018-09-20T12:19:13","modified_gmt":"2018-09-20T16:19:13","slug":"full-fat-foods","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/full-fat-foods\/","title":{"rendered":"Full-Fat Foods Are \u2018In\u2019\u2014Here&#8217;s What You Need To Know"},"content":{"rendered":"<p>For decades, we were told to eat low-fat everything: fat-free yogurt, skim milk, low-fat salad dressings, and even reduced-fat crackers.<\/p>\n<p>It all started in the 1940s, when doctors began recommending low-fat diets for high-risk cardiac patients after a number of <a href=\"https:\/\/academic.oup.com\/jhmas\/article\/63\/2\/139\/772615\" target=\"_blank\" rel=\"noopener\">studies<\/a> identified connections between a high-fat diet and high cholesterol. Throughout the next few decades, though, the low-fat diet recommendation spread far beyond heart patients. By the &#8217;80s the low-fat trend had saturated the entire population\u2014the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4742721\/\" target=\"_blank\" rel=\"noopener\">government<\/a>, doctors, food companies, and media pushed low-fat diets with the intention of preventing diabetes, heart disease, and stroke.<\/p>\n<p>Times are a-changin&#8217;, though, as recent research\u2014and the current sad state of health in the U.S.\u2014calls into question whether going \u2018low-fat\u2019 was ever a good idea. Now, many nutrition experts are recommending people opt for full-fat foods, instead. (Yes, even whole milk.)<\/p>\n<p>Confused? Maybe even a little resistant to the idea of buying full-fat yogurt, salad dressing, and more? You\u2019re not alone! Here\u2019s everything you need to know about why low-fat is \u2018out\u2019 and full-fat is \u2018in\u2019\u2014and how to embrace the change in a healthy way.<\/p>\n<h2><strong>The Problem With Low-Fat Everything<\/strong><\/h2>\n<p>Millions of Americans adopted the low-fat way of life believing it would protect their health and keep them from gaining weight\u2014but things didn\u2019t quite pan out that way.<\/p>\n<p>For starters, swearing off fat led many people to over-eat carbs and sugar. It&#8217;s easy to understand why: Without fat (which keeps us feeling satiated), people felt hungry soon after eating. Since fat was off the table, though, they turned to carbs and sugar, explains Rissetto. To make matters worse, people thought that a \u2018low-fat\u2019 or \u2018reduced-fat\u2019 label meant they could double or triple their portion sizes\u2014which upped their total calorie consumption. In 1971, just <a href=\"https:\/\/www.cdc.gov\/nchs\/data\/hestat\/obesity_adult_07_08\/obesity_adult_07_08.pdf\" target=\"_blank\" rel=\"noopener\">14 percent<\/a> of Americans were considered obese\u2014but by 2007 that number had more than doubled, reaching 34 percent.<\/p>\n<p>Another major issue: When companies cut down on the fat in their foods (particularly processed foods) to satisfy the demand for low-fat foods, they typically <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4742721\/\" target=\"_blank\" rel=\"noopener\">replaced it with sugar<\/a> to make up for lost flavor, according to <a href=\"https:\/\/vanessarissetto.squarespace.com\/\" target=\"_blank\" rel=\"noopener\">Vanessa Rissetto<\/a>, R.D. One of many examples: <a href=\"http:\/\/www.jif.com\/products\/peanut-butter\/reduced-fat-creamy-peanut-butter?gclid=CjwKCAiAx57RBRBkEiwA8yZdUI-yHyQg8oT8L6DCMmdLZwguAxmeWy5Y2oKj52fbii-RqBp_-GizthoCe5cQAvD_BwE&amp;gclsrc=aw.ds&amp;dclid=CO_UqoO09tcCFch0AQod-b4DKQ\" target=\"_blank\" rel=\"noopener\">JIF\u2019s reduced-fat peanut butter<\/a>\u00a0contains more sugar than its <a href=\"https:\/\/www.jif.com\/products\/peanut-butter\/creamy-peanut-butter\" target=\"_blank\" rel=\"noopener\">original counterpart<\/a>, listing corn syrup solids and sugar as its second and third ingredients.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/02\/foods-with-hidden-sugar\/\" target=\"_blank\" rel=\"noopener\">8 Foods That Pack A Surprising Amount Of Sugar<\/a><\/strong><\/p>\n<p>All this sugar not only contributed to expanding waistlines, but to a number of other concerning health trends. We now know that a diet high in sugar can increase risk for type 2 diabetes, heart disease, and obesity. In fact, people who consume <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/1819573\" target=\"_blank\" rel=\"noopener\">25 percent<\/a> or more of their daily calories from sugar may be twice as likely to die from heart disease as those who limit <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/02\/foods-with-hidden-sugar\/\" target=\"_blank\" rel=\"noopener\">added sugar<\/a> to less than 10 percent of their total calories. And while just over <a href=\"https:\/\/www.cdc.gov\/diabetes\/statistics\/slides\/long_term_trends.pdf\" target=\"_blank\" rel=\"noopener\">two percent<\/a> of the population had diabetes in 1975, nearly <a href=\"https:\/\/stateofobesity.org\/diabetes\/\" target=\"_blank\" rel=\"noopener\">10 percent<\/a> of Americans had it in 2012.<\/p>\n<p>Beyond their role in weight gain, diabetes, and heart health issues, diets high in low-fat foods have been linked to an increased risk of Parkinson\u2019s disease, according to a study published in <a href=\"https:\/\/www.eurekalert.org\/pub_releases\/2017-06\/aaon-dcl060617.php\" target=\"_blank\" rel=\"noopener\"><em>Neurology<\/em><\/a>.<\/p>\n<h2><strong>The \u2018Full-Fat\u2019 <\/strong><strong>Revolution<\/strong><\/h2>\n<p>After decades of declining health nationwide, research has recently started to emphasize the role of fat in our diets and long-term health\u2014and for good reason. <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\" target=\"_blank\" rel=\"noopener\">Fat<\/a> provides us with energy, helps us absorb certain nutrients, builds important cell structures, helps blood clot, and manages inflammation. Unsaturated fats, in particular, have been shown to protect heart health\u2014while some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26912496\" target=\"_blank\" rel=\"noopener\">research<\/a> has connected consumption of full-fat dairy (which is higher in saturated fat) with a healthier body weight.<\/p>\n<p>As of 2015, the federal government\u2019s <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/\" target=\"_blank\" rel=\"noopener\">dietary guidelines<\/a> reversed previous advice about restricting how much of our daily calories come from fat\u2014though they do still advise we limit saturated fat. Meanwhile, more and more nutritionists and health experts now promote the importance of eating ample healthy fats, with many recommending that fats account for between 20 and 25 percent of our daily calories.<\/p>\n<h2><strong>How To Ditch \u2018Low-Fat\u2019 For Good<\/strong><\/h2>\n<p>To get the most out of the fat in your diet, there are a few guidelines nutrition experts want you to keep in mind.<\/p>\n<p>First, be picky about <em>where<\/em> your fat comes from. Limit the fat you consume from <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/25\/how-to-cut-processed-foods\/\" target=\"_blank\" rel=\"noopener\">processed foods<\/a> (like potato chips) as much as possible, and focus on eating fat from healthy sources like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">nuts<\/a>, avocados, salmon, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-eating-seeds-oils\/N-7u6\" target=\"_blank\" rel=\"noopener\">olive oil<\/a>, says Rissetto.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Ditch reduced-fat (and higher-sugar) kitchen staples like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/meal-prep\/N-cp99kk\" target=\"_blank\" rel=\"noopener\">salad dressings<\/a>, mayonnaise, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">peanut butter<\/a> for their full-fat versions. Same goes for cheese. And if you prefer the taste of full-fat milk and yogurt to the taste of the fat-free stuff, swap those back in, too, says <a href=\"https:\/\/kerigansnutrition.com\/\" target=\"_blank\" rel=\"noopener\">Keri Gans<\/a>, R.D.N. and author of\u00a0<em>The Small Change Diet.<\/em> Plus\u2014no more egg whites! Go ahead and enjoy full eggs, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/09\/egg-yolks-good-for-you\/\" target=\"_blank\" rel=\"noopener\">yolks<\/a> and all.<\/p>\n<p>Just be mindful of proper serving sizes, since these full-fat foods are a little higher in calories than their fat-free counterparts. For example, a serving of <a href=\"https:\/\/usa.fage\/yogurts\/fage-total-plain#fage-total-0\" target=\"_blank\" rel=\"noopener\">fat-free plain Greek yogurt<\/a> is 100 calories, while a serving of <a href=\"https:\/\/usa.fage\/yogurts\/fage-total-plain#fage-total\" target=\"_blank\" rel=\"noopener\">full-fat plain Greek yogurt<\/a> is 190. The additional calories from fat come with a major benefit, though: They\u2019ll help keep you feeling full for longer!<\/p>\n<p>That\u2019s not to say you need to shun the low-fat versions of whole foods for life, though. Your top priorities are to avoid low-fat packaged foods, highly-processed foods, and added sugar, and to follow proper serving sizes in order to avoid adding extra sugar, carbs, and calories to your meals, Rissetto says. So, if you like skim milk here and there, go for it.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/02\/healthy-fatty-foods\/\" target=\"_blank\" rel=\"noopener\">10 Fatty Foods That Are Good For Your Health<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For decades, we were told to eat low-fat everything: fat-free yogurt, skim milk, low-fat salad dressings, and even reduced-fat crackers. It all started in the 1940s, when doctors began recommending low-fat diets for high-risk cardiac patients after a number of studies identified connections between a high-fat diet and high cholesterol. Throughout the next few decades,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/full-fat-foods\/\">Read More <span class=\"screen-reader-text\">Full-Fat Foods Are \u2018In\u2019\u2014Here&#8217;s What You Need To Know<\/span><\/a><\/p>\n","protected":false},"author":156,"featured_media":16987,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[302,272,997,179],"class_list":["post-16985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest","tag-healthy-diet","tag-healthy-fat","tag-low-fat","tag-nutrition"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Full-Fat Foods Are \u2018In\u2019\u2014Here&#039;s What You Need To Know | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"For decades, we were told to eat low-fat everything: fat-free yogurt, skim milk, low-fat salad dressings, and even reduced-fat crackers. 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