When I first learned that the whole low-fat campaign was pretty much a hoax I was absolutely shocked as well. For years I was right there on that bandwagon bingeing on everything from low-fat Snackwells cookies to fat-free flavored yogurt to low-fat ice cream. And as it turns out, according to Michael Pollan, “We’ve gotten fat on low-fat products.”
Here’s a direct quote from Pollan’s book Food Rules that explains it all:
The forty-year-old campaign to create low-fat and nonfat versions of traditional foods has been a failure: We’ve gotten fat on low-fat products. Why? Because removing the fat from foods doesn’t necessarily make them nonfattening. Carbohydrates can also make you fat, and many low- and nonfat foods boost the sugars to make up for the loss of flavor … You’re better off eating the real thing in moderation than bingeing on “lite” food products packed with sugars and salt.
Another New York Times bestselling author, Mark Bittman, agrees in his book Food Matters. He says, “The low-fat craze caused millions, maybe tens of millions, of Americans actually to gain weight, because they were reaching for ‘low-fat’ but high-calorie carbs.” And right on cue directly from Pollan’s In Defense of Food:
At this point you’re probably saying to yourself, Hold on just a minute. Are you really saying the whole low-fat deal was bogus? But my supermarket is still packed with low-fat this and no-cholesterol that! My doctor is still on me about my cholesterol and telling me to switch to low-fat everything. I was flabbergasted at the news too, because no one in charge – not in government, not in the public health community – has dared to come out and announce: Um, you know everything we’ve been telling you for the last thirty years about the links between dietary fat and heart disease? And fat and cancer? And fat and fat? Well, this just in: It now appears that none of it was true. We sincerely regret the error.
So let’s put the low-fat craze behind us and move forward by embracing the right portions of real food and real food only. No more faked low-fat products where according to Pollan, “fats in things like sour cream and yogurt are replaced with hydrogenated oils” and “the cream in ‘whipped cream’ and ‘coffee creamer’ are replaced with corn starch.”
And just to be clear this applies to all reduced fat products, including milk. When the fat is removed from dairy products like milk some of the beneficial nutrients are lost with the fat as well. We just recently switched to whole milk ourselves, and I was honestly a little scared. I drank skim milk up until last year after all! But along with reducing our overall consumption of milk it has actually been a surprisingly smooth transition for us. And after learning the shocking truth behind what we’ve been told for so many years…I’ve never looked at another low-fat product the same again.
Lisa- I’ve been drinking lactaid free low fat milk. It’s made a huge difference in my digestive.
Should I switch to the whole version lactaid free?
This looks like a plan I can do! It’s what I’ve been looking for. A little scared because I need to lose weight also. I’ve always used half and half and either turbanado sugar or flavored syrup in coffee. What do you suggest for a healthier but still creamy and a little sweet?
Hi. We love maple syrup in coffee.
I suggest whole milk. You’ll find its sweeter than half-time and-half, so you might not even need maple syrup.
Half-and-half. Stupid autocorrect
I like the way you think. I’m also trying to avoid refined sugar and high fructose corn syrup. Also artificial colors, flavors and sweeteners. I try to avoid partially hydrogenated oils (aks trans fat). I don’t like the idea of farmed raised meats. I prefer grass fed beef, wild cought fish and cage free poultry. I reall try to stay away from man-made chemicals highly processed foods, fast foods and junk foods. I like to buy organic and GMO free foods.
I get the fat thing, but I have one question. I have read that the kind of fat matters. We should be getting most of our fat from plants – polyunsaturated and monounsaturated – rather than the saturated fats found in animal products. Problem for me is I love butter and cream. Is it still true we should reduce the consumption of saturated fat?
Hi. There are various schools of thought out there on the actual effect of saturated fats regarding cholesterol and such. Lisa uses both butter and coconut oil regularly in her recipes. This post might help when considering fats: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/.
I was raised on Laurel’s Kitchen, but admit getting caught up in the low-fat/no-fat craze for a while. One thing I have never given up though is making my own yogurt, usually with 2% no growth hormones milk. Now that we are switching to whole milk and trying to use organic when possible, I can only get organic milk that is ultra-pasteurized. Can you make yogurt with ultra-pasteurized milk? I thought that removed all the good bacteria. What do you suggest is the best solution?
Hi Gerry. We have not tried making our own yogurt but this might help: http://www.culturesforhealth.com/choosing-milk-for-making-yogurt.
Well this is interesting because my problem with milk is that I find 2% or higher just takes like glue on it’s own. My favourite has always been skim with the exception of chocolate being 1% and even 1% white is ok because I was raised on it but now I want to take the pledge and am at odds with what to do.
We’re all in! We’ve been doing each week and compounding and are loving it so far! The hardest one for us has been no fast food. We’re an on-the-go family and I need more ideas for simple, healthy food to bring with us. Any suggestions?
Hi Angel. This guide is really helpful especially for planning and thinking ahead: http://www.sjsu.edu/studentaffairs/docs/PDD%202013%20Pres_Healthy%20Eating%20on%20the%20Run.pdf and Lisa’s travel food posts are great for being on the run: https://www.100daysofrealfood.com/2013/07/16/real-food-tips-top-10-travel-snacks/.
We are a 2 adult and 3 child family (10, 6 and 4) and we are all in. My husband was shocked about the milk, but is slowly coming around. My 10 year old, a former trix yogurt eater, now loves whole milk yogurt with maple syrup and vanilla
No problem!! This is already something I FULLY believe in! 4 of us will continue to not use low fat or lite products. :)
I’m waiting to have heart bypass due to 90% blockage (genetics) and I find it very confusing as to which way to go on this. Doctors say low fat, so as a consumer your head is reeling as to which way to go. I definitely prefer butter over margarine!!
Hi Carol. I’m sorry. I am sure it does seem very confusing! In the meantime, just do as much research as you can and chat with your doctor about it. No matter what stay away from the transfats found in some margarines because there is no debate about that one: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114. Wishing you a speedy recovery.
I cant do it. I lost 45 lbs from 37% body fat to 24% on real food. Not processed with the exception of
Fat free salad dressing (I eat a ton of salads and raw green veggies) I need a little flavor. Also I drink about 8 oz of fat free milk a day. I also use a tbls a day of reduced fat canola land lakes (sp?) butter. My starch consumption is is also a lite version of bread, totilla or English muffin. Again, I only have 3 of these a day so I’m not overindulging on anything. I’ve maintained my weight and really can’t get back to whole milk and full on butter. I don’t eat that much of either one so I’m sticking to what I know has worked for me. Good luck to all who do this, but I’ve experienced great results with what I’ve been doing. I feel great and I’m told I look great too. It’s a life style change, not a diet.
Hi Myraim. Food for thought: Did you know that a healthy oil on your salad allows you to absorb its nutrients: http://www.prevention.com/food/healthy-eating-tips/full-fat-salad-dressings-increase-nutrient-absorption? And that fats are essential for brain health: http://greatist.com/eat/healthy-fats-best-foods-for-brain-health?
I’ll try it for a week for my family of four. You haven’t steered me wrong yet.
Both my 3 and 5 year old are great eaters and in the upper percentile for height and weight. My doctor recommends 2% milk for them so they don’t get so much fat. I am not sure what to do. Not sure I understand why 2% is considered a bad/processed food. I am on board with no low fat, etc. food….always have been….
Hi Natalie. Here is Lisa’s Milk 101 with more information:https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. In addition, you might read these for further study:http://www.undergroundhealth.com/harvard-low-fat-milk/, http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean, and http://articles.mercola.com/sites/articles/archive/2011/05/21/why-you-need-to-avoid-low-fat-milk-and-cheese.aspx. ~Amy
I’ve had the “100 days of real food” book for a couple of weeks now and have not been purchasing any lowfat, nonfat, etc. since I received it. No more ever again. (3 of us in my household, all in!)
I totally agree with this concept, but I have a question. What about organic plain 0% fat Greek yogurt? I know the fat is not being replaced with hydrogenated oil since it is certified organic. Is this still not considered real food? Just curious. Thanks. Love your site!
Hi Katie. We would choose full fat. The removal of fat makes a food more processed. ~Amy
2 out of 3 at my house. Bring on the fat!
1 adult for the whole 7 days. Love your book! Will be switching back to whole milk for the week but mostly I use almond milk.
3 Adults will take the pledge all week 7 days
Two adults, two children. I haven’t bought anything labeled “low fat” or “light” since reading Pollan’s book two years ago. And really didn’t much before because I realized a lot of it contains artificial sweetener which I hate. My husband had done Atkins and paleo ten+ years ago and so we knew about the flaws in the “low fat” diet theory and cut out a lot of sugar and refined grains. It surprises me and is a little scary that so many Americans are misinformed still. This info has been out there for more than a decade. It’s up to all of us to learn about what our bodies need and nutrition, but it certainly doesn’t help when the government spreads misinformation. Thanks Lisa and crew for getting the word out. I have your book and love it!
In 2008 I was very ill with hyperthyroidism (diagnosed with Graves’ disease) for which my Endocrinologist wanted to kill off my thyroid gland, which would have made me dependent on a lifelong regime of synthetic thyroid hormone – we can’t live without thyroid hormone. Feeling uncomfortable with the Endo’s recommendation, I switched to another health care provider who specialised in Nutrition (amongst other things – he is actually a Dentist). He taught me about the ‘fat makes you fat’ myth and the perils of low fat dairy, sugar and other highly processed carbs and grains. After 18 months of following his advice I achieved a full remission and ditched my thyroid inhibiting medication completely. I am still well today – something all of the Drs I had been to about my condition told me was impossible. I’m a believer!
Thank you, thank you, thank you for your website! I have made SO many recipes frim it and loved all of them! Not that I can say rhe same for my kids and husband but we’re workin on it! I wanted to address the consumption of dairy milk. We actually have a local dairy (IWIG) that still pasteurizes their milk in the VAT pasturization process, which simply means the milk is pasteurized at a lower temperature. This process allows our bodies to digest it better. (Ie my husband “though” he was lactose intolerant but when we COMPLETELY switched to this milk (whole) he had NO issues. I truly find it disturbing that our food companies continue to pollute our food that is consumed on a daily basis! I make the effort to buy my milk and bread (if I don’t have time to make) from completely seperate stores, make several different stops to do this. And others should do this as well! We have GOT to keep our truly natural food system alive! And it’s gonna take all of us to promote that simply because it’s so much easier to head to fhe McDonalds drive-thru…
I can’t get over this revelation, I am back to regular cheese, yogurt, whole fat everything, in moderation!! No more low fat products, I’m free…………
We are a 2% milk family as that is what the pediatrician recommends for my 3 year old . Also 2% Fage yogurt, that was a major move to get my husband to trade in his yoplait for more protein, less sugar and a lot fewer ingredients! We don’t do fake food! That includes low fat, no fat, sugar free etc. Definitely a work in progress.
3 adults and 1 child
Two adults in my household. I have gone from skim to 1%. I will now go to 2%.
We actually just started this as well. Our family of 5 (2 adults and 3 kids) take the pledge!
There is just one person in my household. I have MS and am trying to find a way to eat healthier and hopefully that will provide my body with the right kinds of foods to help with MS fatigue. It is difficult to fix meals for one person but I am willing to give it a try. Right now I eat out almost every day at least one meal. I don’t have any control of what is going into the meals that I am eating. I am sure there is too much salt and who knows what else!
I am willing to make a 6 week pledge.
Thank you!
Linda
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I just stumbled across your page and am a little overwhelmed by all the information. I buy a lot of organic, but am a little nervous about making the switch to full fat products, because I recently found out that I have high cholesterol. I have also tested positive for rheumatoid arthritis and am learning about the inflammation link to heart issues. All this to say I am not sure which switches to my diet would be best for me
Hi Carol. It is important to follow a physicians advice if you are experiencing medical problems. If you are looking for advice specific to an anti-inflammation diet, you might seek the advice of a doctor that practices integrative medicine because they incorporate a lot nutrition and prevention into their approach. There is a lot of good (and bad) info our online, as well. You might take a look at Dr. Andrew Weil’s site. He does a lot of anti-inflammation work. You can still eat completely real, but you might have to adjust the rules a bit to meet your needs. :) ~Amy
I’d like to temper Amy’s advice on following your doctor’s recommendations with the caveat that “most” western physicians are not knowledgeable about nutrition or natural ways of improving health. Our healthcare system is currently designed to treat disease processes…in other words to treat symptoms–not to maintain health. Most physicians will spout the same advice you hear from the food manufacturers, which is contrary to what is required to maintain health. So please do some research on your own about macronutrients (protein, fat, carbs) and about natural approaches to health.
Vaughn, I agree which is why I suggested finding a doctor who practices integrative medicine because they take a more holistic approach to “treating” patients. They focus much more on prevention and nutrition. I am also a big fan of naturopaths. :)
This is a great way to change a little at a time!! 2 adults 2 children in it for a week – and for life!
What about a product that says reduced fat? Which one is better…reduced fat or low fat? I ask because the only organic yogurt my local store sells is either reduced fat or low fat and I’m always confused as to which one to buy so I grab the non-organic one with full fat. So which one would you choose? I thought about even asking if they can start carrying the full fat organic kind but wasen’t sure if they would
Hi Christy. We don’t recommend products that have had the fat removed and there is likely very little difference between reduced fat of low fat. I would ask the store if they can carry full fat organic. Most stores will accommodate. ~Amy
Hello to all, how is everything, I think every one
is getting more from this site, and your views are good in favor
of new visitors.
I was overweight in my late 20’s and decided to join a weight loss group. There were weekly meetings and as expected they pushed the use of their products. I ate according to the points allotted and in less than a year lost 100 lbs. Two months after I lost the 100 lbs I had to have my gallbladder removed. In the years following I have been able to eat less and less processed food. I have also since had half of my thyroid removed and cysts on my ovaries removed. ALL of these problems are due to the processed foods in my diet. The fat free, light and low fat versions of foods are literally ripping my body apart. I am posting to publicly pledge my family and I will only eat the freshest most natural foods I can possibly find. Thank you for creating this fabulous blog and helping people every where.
Count me in for 1 adult. I’ve been focusing on one min-challenge per week, and it’s been a good awareness exercise!
Just another reason to drink whole milk rather than 2% or lower fats
http://www.nbcnews.com/health/yep-organic-milk-really-better-you-regular-milk-2D11712970
Interesting research on the ratio of Omegas 6 and 3 in organic whole milk compared to other milk.
I just started following your Blog a month or so ago and it has helped me so much with transitioning over to a real foods diet! We already ate a lot of fruits and veggies and love to juice. But even more so now with your wonderful recipes, dinners and getting easier to make from scratch and preparing lunches is a lot of fun. My husband will be happy to know that we are going to switch back to whole milk, he loves to drink it and I always felt that it was worse for him because of all the talk out there. I cannot drink it as much as him because it does upset my stomach, but we just were introduced to Almond milk and I really do like it in my smoothies. Do you have any advice for finding the right Almond Milk that I can use when I cannot drink the regular Whole Milk? I only drink milk in moderation so I should be fine but I just thought I would ask. I also just wanted to say thank you for your inspiration to start this blog and share it with us all. My husband and I have been married for a little over 3 years and we are 23 and 24 years old. 2 years ago my husband found out that he has Crohn’s disease, an auto immune disease that attacks the digestive system. I felt hopeless at times feeding him because his body could not break down good foods like fruits and vegetables. Honestly when he is in a flare up state it does not matter what you feed him and he will feel terrible. After a big scare in February where he was in the hospital for 3 days and had to have a blood transfusion I started thinking more about feeding him more organic foods. I knew that I would need to do it on a budget and we are finally able to start doing it more and more. We started with buying all of our fruits and veggies organic and have moved to buying others things like our bread and dairy organic. I love to cook and have always tried to cook with whole food ingredients and from scratch, but even more so now with your recipes I have truly been able to do that. So once again thank you!! (Sorry for the long post! I am just so excited about this!)
Hi there. Welcome! Glad you found the blog. It can be very difficult to almond milk without a long list of ingredients. Here is our recipe: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. Best of luck getting started. ~Amy
Starting tomorrow! I had already switched my milk but yogurt has been harder. 1 adult :)
It is a real eye opening when we think that we are following the best advice on what we eat and feed our children and then find out that there truly are food politics making these decisions. Nestlé also wrote a book Food Politics that is revealing of the food industry. even the Food Pyramid is politically influenced! the food industry had stockholders too and they watch the bottom line and the more food that is sold ,regardless of if it is good for the body , is good for the investors.
I take the pledge! It’ll be easy for me because right now I’m doing the 28-day Fast Metabolism Diet and eating only fresh whole natural foods and no artificial sweeteners or added sugar (or dairy). I’m halfway through and feeling so much better. I love your blog and am glad you are spreading the word about real, healthy foods. I’ve spent years eating low fat/high carb or artificially sweetened foods and I’ve gotten heavier and heavier. Now I’m getting back to the “old” way of eating.