Full Fat VS Low Fat: Which Is Better For Health?

There are always huge debates in the diet world as to whether you should be eating low-carb or high-carb, have more protein or be a vegetarian. But one such topic that really has me interested is full fat versus low fat for weight loss and health. Kourtney Kardashian, who has had three babies and looks incredible, has revealed that she consumes full fat everything – no fat reduced products make it into her diet.

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For years, women have been told to consume low fat products; low fat milk, cheese, yogurt, treats and butter. But with the rise of the protein based diet – which encourages full fat products – it’s sparked a debate on which is better for the body. So let’s put some products in the ring and let them box it out for the best.


Humans are the only animals on earth who consume milk past being an infant. It provides a great source of calcium for strong bones – and who doesn’t love milk on their cereal or with Milo? It’s been said that children are the only ones who need full fat milk and that adults should be drinking lite or skim milk to keep the weight off.

There is little research to suggest that low fat milk is better for weight loss. In terms of developing diabetes, there is no proof that low fat milk is going to protect you from the disease and it has also been discovered that those who drank full fat milk were less likely to be obese in the future compared to those who drank skim milk.

Verdict: Both whole and low fat milk provide the body with the calcium that it needs and neither one contains more sugar than the other. Calories do count though, and skim milk is going to have lower calories and fat than whole milk.

Margarine vs Butter

The butter and margarine debate gets me all fired up, mostly because I’m a butter fan. Margarine has been deemed better for lower cholesterol and heart health, but butter does contain some good fats that the body needs.

Margarine, usually made of canola, is an alternative to butter for weight loss and heart health. However, some research has shown that eating butter instead of margarine may contribute to weight loss and actually contains less trans fats and more protein than margarine.

Verdict: The Heart Foundation recommends margarine over butter for heart health and lower cholesterol, so while that still stands, we think margarine wins this round.

Peanut Butter, Other Spreads and Treats

Peanut butter and other spreads can come in low fat varieties that might have you reaching for them instead, but you should stick to the full fat versions. Many low fat versions tend to have added sugar, so it’s always best to read the label.

Verdict: Natural. Try to pick a natural peanut butter that will have less bad fats and more of the good, natural fats that your body is after.

Salad Dressing

When you’re eating your healthy salad, it can be a bit bland, so adding in a splash, drizzle or dollop of salad dressing usually crosses your mind. While low fat sounds enticing – and healthy – it can mean added salts and sugars to ensure that the taste works well.

Verdict: Stick to full fat – it’s better to have the full fat version then to have additives.

Image via theironyou.com

Low-Fat English Breakfast Recipe

Who can resist a delicious English breakfast, especially when the weather takes a turn for the worst and a filling meal is on the cards? Create this delicious low-fat take on the traditional English breakfast, without compromising on taste, flavour, and that delicious bacon!

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Serves 2


2 portobello mushrooms

6 cherry tomatoes

4 eggs

6 rashers bacon (with fat cut off)

2 slices of wholemeal bread

White wine vinegar

Salt and pepper

Olive oil


  1. Cut and clean the mushrooms, then lay them flat on a lined tray. Drizzle with herbs, olive oil, salt and pepper.
  2. Lay the cherry tomatoes next to the mushrooms, then finally the bacon. Brush with a little olive oil and cook for 5 minutes or until crispy. You might want to cook the bread in the grill since it gives it an extra crunch.
  3. Poach the eggs by cracking each into a cup, then dropping them into a boiling pot of water. Cook for 5 minutes with the lid on, then remove and set aside.
  4. To serve, season the eggs with some chilli flakes and cracked black pepper.

Image via Good To Know

Healthy Snack: Cottage Cheese

It’s not exotic like feta, but cottage cheese is one of the healthiest cheeses on the market. It is an invaluable source of protein and contains healthy fats, said to help prevent diabetes. It is also high in calcium, which is good for your bones.

Cottage cheese is an extremely versatile cheese and can be eaten with almost anything. You can put it in pasta, on pizza or whip it into a cheesecake. Today, we’re keeping things healthy, and have compiled a list of my favorite tasty – and healthy! – cottage cheese snacks.

Cottage cheese and cantaloupe

Cottage cheese can be enjoyed with almost any fruit, but this one is an old favorite. Using half a raw cantaloupe as a bowl, scoop out the seeds in the center and fill with cottage cheese.

Cottage cheese on crackers

Again, you’re welcome to add anything you can fit on a cracker. Personally, I enjoy spreading some peanut butter on a multigrain cracker, covering it in cottage cheese, and a tiny drizzle of honey to sweeten.

Cottage cheese omelet

Cottage cheese is a tasty additive to any egg dish. I make a delicious omelet with mushrooms, onion and cottage cheese. It is also great with tomato and basil.

Cottage cheese-filled Pierogi

A great filling for a traditional Polish dish, and great for sharing with the family. Lucky for you, we recently posted the  recipe too!

Cottage cheese and banana bruschetta

Made famous by Australian health and fitness guru, Michelle Bridges, banana bruschetta will satisfy those sweet cravings.

Image via doctorkas.com

Spicy Low-Fat Salmon And Prawn Soup

Looking for a lighter dish after all that feasting? This delicious broth is also a great way to use up any leftover seafood – but can you guess how it’s so low in fat? Replace coconut milk with real coconut essence (not imitation) and light evaporated milk.

Ingredients 2 Tbs sunflower oil 2 Tbs laksa paste 375ml light evaporated milk 3-4 tsp coconut essence (we like Queen Natural Coconut Essence) 1/2 cup chicken stock 1 Tbs brown sugar 4 kaffir lime leaves 4 x 125g salmon fillets 400g cooked prawns, peeled, devained with tails intact 2 Tbs lime juice 2 Tbs fish sauce Method 1. Heat 1 Tbs oil in wok or large deep frypan over medium-high heat. Add laksa paste and stir for 20 seconds. Add light evaporated milk, stock, lime leaves and sugar. Simmer for 3 minutes. Add coconut essence and simmer for a further 2 minutes. 2. Meanwhile, heat remaining oil in non stick frypan over medium-high heat. Season fish. Fry for 1/2 minutes each side until cooked but still pink in the centre. Set aside. 3. Add prawns to pan and heat through for 1 minute. Add juice and sauce to broth and remove from heat. Divide seafood into shallow bowls, pour over broth and garnish with coriander. To make the soup even healthier, add vegetables like baby spinach, snow peas or brocolli florets at the end of Step 1. What are your favourite light dishes to enjoy during the holidays?

Why Do I Always Feel Hungry? (Cont’d)

What are foods that won’t fill me up?We all think pretzels are low-fat but they don’t do the trick. We just want more and more. Also they won’t fill you up. The best thing to eat is popcorn? it has the same amount of calories but will make you feel full. Ice cream you may think will fill you up but it won’t. Go for instead a high-energy fruit shake that is fibre-rich and filling.The Hungry Diet


Have one cup of oatmeal with ? cup of low-fat milk with a sliced banana. Also have a full glass of freshly squeezed orange juice.

Morning Grazing

Try an apple or mango with a handful of unsalted mixed nuts.


Make yourself a mixed green salad and add a small tin of tuna or slices of ham Always include tomatoes, some low-fat cheese, cucumbers or avocado. The avocado is in season right now and is delicious.

Afternoon Grazing

If you are at work, then eat some more fruit but if you have access to a kitchen, make a whole-wheat sandwich with peanut butter.


Either have grilled swordfish with stir-fry vegies or a chicken stir-fry with loads of vegetables such as spinach, Bok Choy, beans and broccoli with a half cup of brown rice.


Have low fat yoghurt with fresh strawberries and berries. Frozen berries are just as good if you can’t find any fresh ones.

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