Low fat diets were very popular in the past, but much of the modern evidence shows that fat does have an important place in a balanced diet. Fat supports hormone production, nutrient absorption (especially vitamins A, D, E and K), brain health, and long-lasting satiety.
The key is not to avoid fat, but to choose the right types.
Fats to prioritise:
These fats are associated with better heart and metabolic health when used in appropriate portions:
• Extra virgin olive oil, coconut oil and cold pressed rapeseed oil
• Avocados
• Nuts and seeds
• Oily fish (salmon, mackerel, sardines)
• 100% natural nut butters (no added sugar or hydrogenated oils)
They are rich in unsaturated fats, which, while on GLP-1 medication can help to:
1. Helps with satiety
Fat slows down digestion, which can help you feel full for longer. Since GLP-1 medications already reduce appetite and slow gastric emptying, adding moderate amounts of healthy fat can help meals feel more satisfying, even when portions are smaller.
2. Supports nutrient absorption
Some important vitamins (A, D, E, and K) are fat-soluble, meaning they need fat to be absorbed properly. Including fats like olive oil, nuts, seeds, or avocado helps the body absorb these nutrients more effectively.
3. Stabilises blood sugar
Fat slows the absorption of carbohydrates, which can help reduce spikes and crashes in blood sugar levels. This works well alongside GLP-1 medications, which also support better glucose regulation.
4. Helps maintain balanced meals
Because people on GLP-1 medications often eat smaller portions, including some healthy fats helps ensure meals still provide enough energy and nutrients.
⚠️Tip: Large amounts of very fatty or greasy foods can sometimes worsen nausea or reflux on GLP-1 medication, so moderate portions of healthy fats tend to work best.
Fats to limit:
These are best kept more occasional:
• Highly processed fried foods
• Pastries and commercial baked goods
• Foods high in trans fats or hydrogenated oils
• Large amounts of processed meats
• Ultra-processed snack foods
These tend to be higher in saturated and trans fats, often combined with refined carbs and excess calories, which may negatively impact heart health when eaten frequently.
Like carbs, fat is not the enemy like we though few years ago. Focus on quality, portion awareness, and whole food sources to support both health and satiety.
Although, like everything in nutrition, it is not all black and white, and saturated fat may have a place in your food! If you would like to listen more about saturated fat, I would recommend this podcast on Spotify:
'The Great Saturated Fat' from Nutrition For Mortals:
Description: For decades the advice around saturated fat seemed clear: lowering your intake of saturated fat would lower your risk of developing cardiovascular disease. But about a decade ago, things changed. The carnivore diet gained popularity, Time Magazine featured ‘Butter is Back’ on their cover, and social media became awash with influencers claiming that everything we knew about saturated fat was wrong. With all of these opposing views, what does the research actually tell us about saturated fat and heart disease? Join us, two registered dietitians, as we dig into what has become one of the biggest controversies in the world of nutrition.
📝 References:
Bhandari, P. and Sapra, A. (2023). Low Fat Diet. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK553097/
Ludwig, D.S., Hu, F.B., Lichtenstein, A.H. and Willett, W.C. (2023). Low-fat diet Redux at WHO. The American Journal of Clinical Nutrition, [online] 118(5), pp.849–851. doi:https://doi.org/10.1016/j.ajcnut.2023.09.006
UCSF Health (2019). Guidelines for a Low Cholesterol, Low Saturated Fat Diet. [online] ucsfhealth.org. Available at: https://www.ucsfhealth.org/education/guidelines-for-a-low-cholesterol-low-saturated-fat-diet
Harvard T.H. Chan School of Public Health. (2016). Forty years of low-fat diets: a ‘failed experiment’ | Harvard T.H. Chan School of Public Health. [online] Available at: https://hsph.harvard.edu/news/low-fat-diets-failed-experiment/