Over the years, the food industry has tried to sell us the FAT-FREE story or scam.
The first thing I’ll share is that our body needs fat, but it must be healthy fat – not all fats are healthy.
Our brain cells need fat, and this includes cholesterol (a story for another day). Maybe I should add this fact: if you are on statins that are used for treating cholesterol by blocking production, and you are experiencing memory loss, it’s because your brain cells are not getting enough. It can be reversed once you stop taking it.
Maybe I’ll share more on the negative impact of statins next time (remember I’m a retired pharmacist, so I’ve dispensed lots of cholesterol-lowering drugs, especially the STATINS).
It’s not only fat that makes us fat, but sugar does so TOO.
Here are some more reasons why we should be going for the natural ones instead of “FAT-FREE” foods like yoghurts.
I’ll be focusing on FAT-FREE YOGHURTS.
Why are “Full-Fat” Yoghurts healthier than “Fat-Free” Yoghurts?
1. They keep us fuller longer:
When we are full and satisfied, the level of our snacking reduces. This would help prevent weight gain and maintain our ideal weight. Chronic diseases are put aside.
The natural fats in full-fat yoghurt slow down digestion, helping you feel satisfied for longer. However, the Fat-free versions often leave you hungrier sooner, which can lead to overeating later.
So normal full fat yoghurt helps with appetite control and fewer craving. My first meal for the day is a big bowl of coconut yoghurt loaded with berries, a few red grapes, chia seeds and flaxseed.
2. It provides more blood sugar stability (especially if you are diabetic or pre-diabetic):
Protein and fat play a role in balancing our blood sugar levels. That’s one pillar in my reversing diabetes -2 program.
When the fat is removed to create the fat-free yoghurt, the balance between macronutrients in it (carbs, fat and protein) changes. Fat in normal full-fat yoghurt helps slow down the absorption of sugar, and that includes natural lactose in yoghurt. So there won’t be blood sugar spikes.
The food industry now exploits our sugar addiction, and so many fat-free yoghurts are sweetened (this includes artificial sweeteners that can be harmful) to improve taste. This also leads to blood sugar spikes and insulin surges that can hinder fat loss. Can you see how it’s just a scam!
Full-fat versions support steadier energy and fewer sugar crashes.
3. Nutrient Absorption:
Just as macronutrients are important (as mentioned above), so are the micronutrients- vitamins and minerals.
Vitamins are either fat-soluble or water-soluble. The fat-soluble vitamins are A, D, E, and K, and the body needs fat to absorb them. Full-fat yoghurt naturally helps you absorb more of those nutrients from your food.
So normal yoghurt provides overall nutrient absorption in the body.
4. Fewer Additives in it:
Full-fat yoghurts are naturally creamy compared to fat-free yoghurts. Fat-free yoghurts often add starches, gums, or artificial sweeteners to mimic the creamy texture and flavour that’s lost when fat is removed.
Full-fat yoghurt is typically closer to its natural form with fewer additives. Another day, I’ll share the harmful effects of additives on our health, e.g., MSG in those seasoning cubes.
So full-fat or normal yoghurt contains a cleaner and healthier ingredient list and less processing. This is what the body requires.
5. Hormonal and Metabolic Benefits:
Sadly, a great number of people suffer from hormonal imbalances that are causing lots of dysfunctions like Erectile dysfunction, fibroids, infertility, etc, and our diet is playing a key role in this. The fact is that the healthy fat we get from a healthy diet supports hormone balance, especially those related to metabolism and satiety, e.g., leptin and ghrelin.
What this means for us is that continuous consumption of low-fat yoghurt or foods can, in some people, disrupt hormone health over time.
Eating normal yoghurt provides us with a healthier metabolism and more balanced hormones.
However, it’s important to add that moderation still matters because:
Full-fat yoghurt is more calorie-dense, so portion control is important.
I suggest that you aim for:
- Plain, unsweetened, full-fat Greek yoghurt.
- Avoid even the fruit-flavoured ones.
- Add your own natural toppings like fruit, nuts, cinnamon, seeds and berries for flavour and nutrients.
I just consume coconut yoghurt because I’m avoiding dairy.
If I do take yoghurt from dairy, it will be one that’s organic, full fat, from cows that are raised organically (no steroids nor antibiotics), pasture raised.
