Experts have cautioned against a popular social media trend in which people prepare meals without oil or butter, relying instead on water and natural juices. They warn that this practice may be doing more harm than good.
The Rise of 'Nature's Cereal'
TikTok is flooded with influencers worldwide making 'nature's cereal' by placing raw meat and vegetables into a pan with no fats, using only a little water to create a brothy 'clean meal'. The trend was popularised by American social media star Rabeya Khatun, who shares weight loss tips with her 963,000 followers. Her most popular 'hack' involves boiling ingredients such as carrots, uncooked fish, and chicken breast.
Devout supporters call Rabeya 'mother' and have been filming their soup-like experiments, many hoping to shed pounds. British influencer Ishan reviewed the dish on TikTok and, to his surprise, was delighted by the results. 'It's almost got like a stockiness to it,' he said. 'You can taste the carrot, you can taste the onion, you can taste the garlic.' Despite his initial hesitation, the chicken 'had a glisten to it' and was tasty. Fresh herbs and spices, especially turmeric powder, are allowed.
Ishan is not the only convert. Social media creator Giulia Beatrice said she 'loves' the meal, and Norway-based T. Björk Gudmundsson is trying 'eat clean food' to help with her fibromyalgia and weight loss. 'It was super weird at first but now I'm trying it,' she admitted. 'It could be super good for my health.'
Expert Concerns
Nutrition specialists are not convinced. Destini Moody, an expert in Sports Dietetics at Flex Therapist CEUs in the US, said, 'If only it were that simple, just cut oil and butter and suddenly you are on a healthy diet.' She acknowledged that cooking without butter and oil can reduce calories and saturated fats, which may help with weight loss and heart health. However, she warned that replacing fats with sugar or heavily processed food could do more harm than good.
'Fats are not our enemy because they play a very important role in absorbing certain vitamins. The body needs to have at least some fat present to be able to use fat-soluble vitamins like A, D, E, and K,' Moody explained. She noted that a salad without any fat may look healthy, but the body lacks the tools to absorb those nutrients, making it more sensible to add a little olive oil for a complete and truly healthy meal.
Moody also highlighted that food without fats gets digested very quickly, leading to hunger soon after eating. 'We end up feeling hungry again not long after the meal. What happens then is simple: we reach for snacks or fast food just to deal with that hunger,' she added. Including fats in the right amounts helps people stay full longer and reduces the likelihood of snacking.
Balanced Approach Recommended
Registered Nutritionist Belle Amatt of W-Wellness emphasised that the question is less about avoiding fats altogether and more about using them appropriately. 'Different oils have different smoke points, the temperature at which they begin to break down and produce undesirable compounds. Repeatedly overheating fats or cooking beyond their smoke point can lead to the formation of oxidation products and trans fats,' she explained. She advocated for a balanced approach, focusing on the type and quantity of fat used, alongside cooking methods and temperature control.
Amatt acknowledged that reducing added fats lowers overall energy density, which can support weight management and may be helpful for individuals with specific medical needs, such as gallbladder conditions or certain cardiovascular concerns. Cooking techniques like steaming, poaching, or dry sautéing can preserve natural flavours and nutrients, particularly in vegetables.
However, she pointed out important limitations and risks. 'There is also the issue of appetite regulation and satiety. Fat contributes to feelings of fullness and palatability. Very low-fat meals can be less satisfying, which may lead to increased snacking or overconsumption later in the day. From a behavioural perspective, this can undermine the intended benefits of reducing fat intake,' she said.
Chef's Perspective
Fine dining chef Dean Harper noted that cooking without oil or butter can work depending on the ingredients and methods used. 'Taste-wise, methods like steaming, poaching or grilling can make flavours feel cleaner and more precise. Vegetables can come across brighter, fish more delicate, and meals can feel lighter because you don't get that greasy coating,' he said. However, he stressed that a little unsaturated oil helps food taste finished and satisfying, reducing the temptation to add salt or sugar.
Harper also highlighted nutritional aspects: 'You absorb some vitamins and plant nutrients better with a bit of fat, so totally oil-free can actually blunt the goodness in things like salads and greens.' He explained that fat is a heat-transfer tool essential for achieving an even sear and deep, savoury browning. Without it, food sticks more easily and the golden crust is harder to achieve. 'My rule of thumb is to treat fat like seasoning: use it on purpose, not by default. If you use a brush or spray and measure it even a teaspoon or two instead of free-pouring you keep control without sacrificing flavour,' he advised.
