Is it REALLY healthier not to use any oil or butter? Experts reveal why social media trend which sees people cut out all fats to cook raw meat and vegetables in ‘natural juices’ could be ‘doing more harm than good’

Experts have warned against the popular social media trend of people preparing meals without oil or butter, opting instead to use water and natural “juices”, saying it “could do more harm than good”.

TikTok is abuzz with influencers around the world creating ‘nature’s cereal’ by placing raw meat and vegetables in a pan without oil; Just a little water to provide a succulent ‘clean meal’.

The app was popularized by the American social media star Rabeya HatunSharing weight loss tips with her 963,000 followers. Her most popular ‘tip’ so far is to stick to just simmering ingredients, which includes everything from carrots to uncooked fish to chicken breast.

Devout supporters call Rabeya ‘mother’ and film her soup-like experiments, with many hoping to lose some weight.

British influencer Ishan She took to her own TikTok to review a plateful and was surprisingly pleased with the results.

‘It almost looks like chunkiness,’ he said. ‘You can taste the carrot, you can taste the onion, you can taste the garlic.’

Although he was hesitant, the chicken had ‘brightness’ and was delicious. Fresh herbs and spices are allowed, especially turmeric powder.

He’s not the only one who won. social media creator Giulia Beatrice said he ‘loved’ the food and was based in Norway T. Björk Gudmundsson In addition to losing weight, she’s trying to ‘eat clean’ to help with her fibromyalgia.

‘It was very weird at first, but now I’m trying,’ he admitted. ‘It could be super good for my health.’

But nutritionists are not convinced.

‘I wish it were that simple, if you cut out the oil and butter you suddenly start having a healthy diet,’ said Destini Moody, Sports Dietetic specialist at Flex Therapist CEUs in the US.

‘I agree that cooking without butter and oil can reduce calories. This helps if you are trying to lose weight. It can also reduce saturated fat, especially if you’re adding a lot of fat to your meals.

‘This could make a real difference to heart health. But if you replace those fats with sugar or heavily processed foods, then you’re likely doing more harm than good.

‘Fats are not our enemy because they play a crucial role in the absorption of certain vitamins. In order to use fat-soluble vitamins such as A, D, E and K, the body must have at least some fat.

‘For example, a lean salad looks like a healthy meal, but in reality we’re not giving the body the tools it needs to absorb these nutrients. So it actually makes more sense to add a little olive oil and then you’ve got a much more complete and really healthy meal.’

He also explained that foods that do not contain fat “digest very quickly.”

‘Shortly after eating, we feel hungry again. “What happens then is simple: We turn to snacks or fast food just to cope with that hunger,” Destini added.

‘So even in this case, going completely fat-free is not a good idea. Fats, when included in the right amounts, actually help us stay full longer and make us less likely to reach for snacks or other foods until our next meal.

‘I wouldn’t recommend cutting out fat completely because fat is important to us. A much better option is to add a controlled amount of good oil. This will keep you fuller, support your body better and make eating more enjoyable.’

Elsewhere, Registered Nutritionist Belle Amatt of W-Wellness said cooking with the right oils at the right temperatures is more beneficial.

Social media creator Giulia Beatrice says she ‘loves’ cooking without oil or butter

‘With cooking practices, the issue is less about avoiding fats altogether and more about using them appropriately,’ he explained. ‘Different oils have different smoke points, which is the temperature at which they begin to break down and produce unwanted compounds.

‘Repeatedly overheating oils or cooking them beyond their smoke point can lead to the formation of oxidation products and trans fats. This is especially relevant for high-temperature cooking methods such as frying.

‘From a practical perspective, a balanced approach is more beneficial to the general population. Rather than eliminating oils and butter completely, it would be wise to focus on the type and amount of oil used, cooking methods and temperature control.’

He admitted that there are some advantages to cutting out oils and butters, but the answer isn’t clear.

“Reducing added fat reduces overall energy density, which may support weight management for people aiming to reduce calorie intake,” Belle continued.

‘It may also be useful for people with special medical needs, such as those who are advised to follow a low-fat diet due to gallbladder disorders or certain cardiovascular problems.

‘In terms of cooking methods, techniques such as steaming, poaching or dry sautéing can preserve the natural flavors and nutritional values ​​of foods, particularly vegetables, and may appeal to those who prefer a milder flavor profile.’

But there are also important limitations and potential risks to consider when eliminating fats, some of which are linked to our emotions, he said.

Norway-based T. Björk Gudmundsson tries to ‘eat clean’ to help with her fibromyalgia as well as weight loss

‘There is also the issue of appetite regulation and satiety. Belle noted that fat contributes to feelings of fullness and taste. ‘Meals that are too low in fat can be less satisfying, leading to increased snacking or overconsumption later in the day. From a behavioral perspective, this may undermine the intended benefits of reducing fat intake.’

Fine dining chef Dean Harper said it’s important to consider what ingredients are used.

‘Cooking without oil or butter can work, but it really depends on what you’re cooking and what you do instead,’ he said.

‘In terms of taste, methods such as steaming, poaching or grilling can result in cleaner and more delicate flavours. ‘Vegetables may look brighter, fish may look more tender and meals may feel lighter because you don’t get that oily coating.’

However, ‘a little unsaturated fat helps make the dish taste presentable and satisfying, so you’ll be less tempted to ‘fix’ it by piling on salt or sugar’.

‘The other thing people forget is nutrition: you absorb some vitamins and phytonutrients better with a little fat, so going completely fat-free can actually blunt the benefits of things like salads and greens.

‘The main downside is that it changes how the food is cooked. Oil is basically your heat transfer medium, so it helps you achieve even browning and deep, flavorful browning.

‘If you eliminate oil or butter, food will stick more easily, especially on stainless steel, and even the golden color will be harder to achieve.

‘This is where people say that fat-free tastes bland, not because fat has a lot of flavor, but because fat carries flavor and makes the flavors rounder.

‘My rule of thumb is to use oils like spices: use it deliberately, not by default. Instead of pouring freely, you use a brush or spray and measure out even a teaspoon or two, giving you control without sacrificing flavour.’