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.”
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
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.
Todd says
Just curious - what's the benefit of drinking cow's milk? The western diet would have us believe we have to drink it for the calcium. But our bodies aren't equipped to digest what a cow can. And have you looked at the sugar content? Recalling that 4 grams = a teaspoon.
Angie Steedman says
I'm totally on this! 2 adults, 5 kids. I'm taking baby steps and in 3 weeks have begun to buy only raw milk from a local farmer, fresh eggs from same farmer, chicken from another farmer, made 15 jars of chicken stock, turned half of that into homemade cream of chicken soup to be used in other recipes. We've made several batches of homemade granola bars and we all can feel the difference! At no time in these steps have I chosen no or low fat food items on purpose. This week, I'm really going to be more purposeful about choosing the full fat varieties! Loving your blog! Thank you!!
Jessi says
oh wow. I had no idea. I buy non fat dairy products. I thought that I do a pretty good job of eating real foods, but this is something I'll need to work on!
dee says
Thank you for speaking out on "low fat/no fat" etc.. I have to confess for several years thats what we purchased thinking it was "better for us".. we made a change first to Greek Yogurt 2 years ago and now the last weeks we have purchased Organic Goat Milk Yogurt. What are your views on this? We don't have access to purchasing "whole non-homongenized milk" to make our own. We make it a point to steer clear of anything with "low fat, lite,zero fat".. we have friends with many health issues and that's all they consume..they turn a deaf ear our way...
100 Days of Real Food says
I don't think it matters what animal it comes from as long as it is as close to the real thing as possible!
FreshStartRD (Melanie Zook, MA, RD, LDN) says
Here are some ideas for yogurt, including avoiding artificial (& excess) sweeteners, "light" yogurt, and unnecessary packaging: http://www.freshstartnutrition.com/yogurt/
Rachael says
2 adults and 4 kids!
Rachael says
We have been drinking whole milk for over a year and a half now! I can't tell you how happy I am to be informed about this "low fat is best" myth! For years I ate low fat everything, but found that I consumed lots of unhealthy carbs and sugar to make up for what I was missing. We don't eat low fat anything any more. I have found that I am leaner and healthier than ever, and I truly believe it's because we eat a real food diet! Lots of whole milk, yogurt, and butter!
I am thrilled to be raising my 4 boys this way, and we are teaching them daily what eating healthy really means. I enjoy my food so much more now! :)
Rebecca @ Mom-a-Tron says
This is easy our family of four (two adults, two children) don't eat any foods marked low fat. Our whole milk comes layered with cream and butter too.
Lori says
2 adults and 2 kids
Todd says
Hi! I recently came across your website - THANK YOU! I can't wait to 'dig in' and see how I can help my family eat healthier.
After reading "Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline", I've learned that we don't need milk past infancy. It seems, like many other things we've been told to do but don't necessarily question, that we're the only 'mammals' still drinking milk as adults, and usually cow's milk at that. We can get calcium from other sources.
Have you read Dr. Gundry's book? And would you consider cutting out dairy in your diet if you found out that you don't need it? Would love your opinion!
Thank you!
100 Days of Real Food says
I haven't read that book, but have heard of other books with similar messages (like the China Study). And then from the other direction some sources say we should cut out gluten and other grains. We've decided we are happy with where we are and have no plans to take changes to our diet any further!
Joi says
I discovered you very much by accident about a week ago and you may very well change my life. Thank you for that. And thank you for being AWESOME. Your quote that I am responding to is one piece of evidence out of the THOUSANDS on your blog that proves how awesome you are. Thank you, thank you, thank you!
Anna says
Its really quite funny how many "diets" are out there that do push the real food, but still include things like low fat products or artificial sweetners. We did the South Beach diet for a while and then modified it when we couldn't get past the point of splenda fizzing in my coffee. Seemed..well unnatural. Then while trying to get pregnant I tried the fertility diet. Essentially it was this Real food plan. Drink only whole milk, eat full fat dairy, eat non processed foods, eat berries etc. And of course I believe it works!
mary says
What about nonfat/lowfat plain yogurt from Whole Foods...all natural?
100 Days of Real Food says
Unfortunately anything that's mechanically had the fat removed is going to be more "processed" than whole-milk products...no matter where you buy them.
Shannon says
What are your thoughts on almond milk?
100 Days of Real Food says
It depends on the ingredients, but with any milk alternatives you want to go with "unsweetened"
Matt G. says
Are the ingredients used to remove that fat "hidden"? For instance, Stonyfield low fat yogurt lists "low fat milk" as an ingredient. Therefore, we don't know what's added.
Out of curiosity, I compared the nutritional profiles of low-fat vs whole stonyfield yogurts and found low-fat had higher vitamin contents. Just an observation.
100 Days of Real Food says
Matt - I noticed the very same thing (in regards to nutrition facts) when I used to compare my store-bought white sandwich bread to my husband's whole-wheat bread. It's because the factory adds in certain vitamins and minerals, but they could never emulate what nature gave us in the first place. Check out these charts in regards to grains: https://www.100daysofrealfood.com/2011/10/17/nutrients-in-refined-vs-whole-grains/
Also, I can't find the exact quote from Michael Pollan, but when they make low-fat dairy they take stuff out and add some of it back in so just like you said that whole process somehow isn't reflected in the ingredients.
Margie says
Well, I've tried to research Michael Pollan's quote a bit. Will have to look into that further. We drink skim and only vitamins are added to it (per the label). It is a Kroger brand that also states no growth hormones have been used by the farmers providing it. The only website I could find that also referred to powdered milk being added stated it was added to 1% and 2% milk, but it seemed a bit politically motivated (the website). I am curious to look into that more to confirm. I thought I saw somewhere on here that your milk provider had told you the fat and protein was removed from skim milk (not sure I could find that comment again). All milks do have equivalent amounts of protein though. We will stick with what we use for now as I see what more I can learn on the subject. Baby steps. :) Thanks for your response! Love your blog.
Amy says
Just wanted to share a website that I found regarding the topic. http://www.bodyearth.net/milk/worth-a-closer-look-low-fat-milk/ I have always used low fat milk, 2% as a kid and skim as an adult. I think I may switch back to whole milk now. It might be hard to get my husband on board. He thinks whole milk just tastes to thick. Good luck in your decision!
100 Days of Real Food says
That quote from Pollan is from his book In Defense of Food (near the end). Also, here is the other post about milk (I wrote it when we used to drink 2%...and we've reduced our consumption as well since then): https://www.100daysofrealfood.com/2010/08/12/milk-%E2%80%93-good-or-bad/
Christa says
Just keep in mind that those added vitamins are not necessarily just vitamins. Many are mixed with artificial preservatives (which, since they are part of the vitamin solution, don't have to be listed), and who knows what else.
KMG says
Yes!!! I've blogged about this - it is so true! Most of the low-fat stuff is incredibly processed, and (no offense) it doesn't taste as good. Great post!
kate amanda says
That is really fascinating, You are a very professional blogger. I have joined your feed and sit up for in quest of more of your magnificent post. Additionally, I have shared your site in my social networks!
Margie says
I agree that products made to be lowfat by adding artificial ingredients are good to avoid. I personally do not see the need to avoid skim milk as it merely had fat removed from it, no artificial products added. Can you explain the thought behind avoiding skim milk? I have just found your blog and started reading and am excited to use some of your recipes and think seriously about starting some of the mini challenges in working my way up to the "Big One" ;). Really appreciate your blog with all its tips and recipes.
100 Days of Real Food says
Here's a quote from Michael Pollan's book about skim and low-fat milk "To make dairy products low fat, it's not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluable vitamins that are one of the reasons to drink milk in the first place."
Terrie says
Hi Lisa,
I really enjoy your blog. I only recently came across it. My husband & I have been dairy farmers for most of our lives. I agree that whole fat dairy products are healthier than low-fat/skim dairy products. We have always used real butter & other dairy products & have good counts. I'd like to share with you though that the statement regarding the addition of powdered milk to low-fat/skim milk isn't entirely accurate. Perhaps there are some milk bottling plants that add it in, I can't speak for all, but I know that the bottling plants where our milk was shipped does not add powdered milk. Just thought you'd like to know. Again, thank you for your research & for your blog.
Melina says
All I can say is that when I lived outside of the US, I ate basically whatever I wanted (including full fat dairy) and maintained a healthy weight and BMI naturally, but I was not "skinny".
After moving back to the USA and maintaining my diet/cooking style exactly, the pounds started to pack on. I came to the conclusion that foods in the country are as unnatural as you can get and loaded with unhealthy additives.
I have now come to terms with low/non fat dairy and greek yogurt, I believe these to be perfectly healthy and acceptable as long as there is nothing added (fruit jellies, etc). I have learned to eat smaller portions of real, healthy foods to get the weight issue back on track (so hard in this country, no wonder obesity is an epidemic) and training my husband day by day (who is a natural toothpick, ugh!)
This website has been a great source of useful information and recipes. Thank you!
Jennifer Ward-Pelar says
This is the one I've had the most trouble giving up. My husband got me off diet soda and anything "light." I'm having a hard time giving up low-fat products though, epsecially cheese. We're making the majority of food now, but my goal is to do the no more than 5 ingredients rule. I absoulely LOVE this blog. I'm so glad I found it!
Abbei says
What about those of us who have had gastric bypass surgery and are limited to so many gams of fat and sugar??? We can't eat "regular" foods.
Christa says
I wonder if they required a three month diet of real foods prior to gastric bypass how many people would actually find they truly need the surgery. Not saying some don't truly benefit from it, but it's such a permanent solution (rerouting your guts) to what, in theory, should be a temporary problem (for many, not all) that could possibly be alleviated by real food. Be interesting to do a study on that sometime.
Wendy says
I am unhappily struggling with an intolerance to fat. Any fat. My diet currently consists mostly of brown rice, fresh fruits and vegetables, and occasionally some plain nonfat yogurt. I choose the most organic I can find (thanks for the Dirty Dozen list!) I may be able to expand this list a little soon, but I will have to tiptoe into other foods...
It's a grim way to take this challenge!
OBTW, Daisy brand sour cream lists its Ingredients: Milk.
Michelle says
Oops! Forgot to check the mini-pledge last week. Luckily, I read Food Rules a few months ago and went low-fat, no-fat free. I switched to full-fat organic products. Whew!
Sara says
Husband is a whole milk, regular full fat yogurt, full fat cheese, almost nothing low fat except reduce fat mayo,and he would change that except for me. I was a nofat, lofat, no sugar junkie. He is thin, I am battling my weight all the time. This may just push me over the edge and go for it. When I run out of skim milk I will ocassionaly use whole and it seems tolerable. Looking forward to taking more of the challenges. Thanks.
April Anderson says
Haha! Yeah, I meant 'homogenized!' I was writing about hydrogenated oil on another message and accidentally wrote that word here as well! :P
Kellene says
i know i'm a little late to chime in on this one. life has been very busy... but we already do this so i'm in... 2 adults and 1 kid!
April Anderson says
I just want to encourage folks to not only switch to whole milk but to whole, non-hydrogenated milk. Hydrogenization makes the fat difficult to digest and causes obesity! Check it out for yourself on the web.
100 Days of Real Food says
I think you mean non-homogenized...and yes that is the way to go (and what we drink now as well)!
Cathy says
Thanks for this post. I have been making my own yogurt for the past few months, and when I mention that I use whole milk friends look at me like I'm crazy. I tell them I'd rather focus on real food that satisfies with smaller portions, than worry about fat. I'd sign up for the pledge, but it's something we already do every day. :)
Holly says
Love this idea. Been wanting to wean out overly processed foods as well. But what to make has always been a problem. I'm loving the recipes and ideas, and goals. Thanks for sharing the information!
Katy says
Awesome! I've been thinking this for years! Just didn't know how to put it into words! Thanks!
jaime says
I'm in. 2 adults, 2 kiddos. I went out to buy regular yogurt today since my 4 year old practically lives on it. Maybe I should try making my own.....
stacy says
We're in ....already doing this except for the milk. What are you doing about Easter candy?
100 Days of Real Food says
Check out this post with Easter candy alternatives: https://www.100daysofrealfood.com/2011/04/06/easter-without-the-junk/
Leann says
We already do this--I don't use lowfat anything intentionally.
Laurin says
I hate to call you out in case I missed a switch that you and your family made, but in your post https://www.100daysofrealfood.com/2010/08/12/milk-%e2%80%93-good-or-bad/ you stated that you, your husband, and your girls all drink 2% milk. That's still reduced fat. I get 2% from my local dairy farmer at the farmers market and it's even richer than I'm used to and I can't bring myself to drink whole milk. Are you and your family switching to whole milk as well?
I did, however, start buying my (plain) yogurt from this dairy farmer as well and it IS whole milk yogurt.
Again, not trying to be rude I'm just curious since you seem so passionate about not consuming reduced fat anything. Keep up the encouraging work! Love your blog!
100 Days of Real Food says
Yes Laurin you are right...we recently switched to whole milk earlier this year. Actually whole non-homogenized local milk. That's the closest we will be getting to raw milk here in North Carolina!
Jessica says
Where in NC are you located? I'm beginning to research local meat & dairy options.
Assistant to 100 Days (Jill) says
Hi Jessica. Just outside of Charlotte. You might want to check out http://www.eatwild.com to find a local source. Jill
Erica says
Question: My options for greek yogurt (which I love because of the thick texture and extra protein) are Stonyfield Oikos (organic but 0% fat) Fage 2% fat or Fage Total which has 23 grams of fat per serving. Now I am all for full fat (sour cream, milk, cheese) but 23g per serving seems a bit much? Anyone find a full fat greek yogurt that doesn't have 23g per serving?
Kasseopeia says
Already doing this... will continue to do this even if I am all the way across the ocean in the Philippines =)
Jessica says
No prob! We do this already. Except 2% milk. But I don't buy anything thats fat free or low fat. 2 adults and 2 kids on this one
Lakesidemama says
Okay, that's it.....I just went to the kitchen and got rid of my low-fat sour cream! It's been the lone hold-out in my move back to "normal" dairy products. I have been taking baby stesps in this direction for some time but your challenge has been the nudge I needed to totally commit to full-fat dairy. A few months ago I realized that I was eating so much low-fat cheese and figured out it was because my taste-buds just weren't getting satisfied. A move to local, full-fat cheese and I'm not only enjoying cheese more, but I'm eating less of it. Have a wonderful week everyone!
Michele says
I don't understand something. How can eatting full fat foods help you lose weight? I am using low fat everything and drinking 2% milk and make smoothies with it.
100 Days of Real Food says
It helps because you eat less of the real thing. The general population has been bingening on low-fat products that are made with artificial and unnatural additives therefore it has had the reverse effect.
Angela says
This is so true. I don't go for coffee very often, but when I used to drink low fat or soymilk I would order the biggest latte available and still feel like I wish I had more. When I switched to whole milk I quickly realized that the smallest sized cappuccino (which has even less milk than a small latte) was plenty and I always feel perfectly content and happy after drinking one. I found that it takes less whole milk to make my regular coffee creamy, and I naturally want smaller amounts of whole yogurt and other dairy products as well. (And I too have lost weight since making the switch.)
Christa says
Fat also digests slower than refined carbs, leaving you feeling full longer and increasing the time until you eat again. Stretching that time between meals (Snacks) out means you eat less overall.
Brandi says
We are in! Family of 6, all week!