One serving of peanut butter naturally has 16g of fat and no sugar whereas a serving of reduced-fat peanut butter has 12g fat and 4g of sugar. Many fat free cookies and other foods add extra sugar to reduce the fat. Total calories have to be accounted for because the unused sugars will turn to fat in your body. A diet of natural foods that are not highly processed helps reduce the concern of fats. Other natural foods like nuts are high in healthy fats.
Whole grains are naturally low in fat unless prepared with added fats.
Many grain dishes that are high in unhealthy fats can be prepared with less and better fats. More information on healthy cooking. This link will open a new browser.