The Truth About Fats: Friend or Foe?
Note: This is the third in a series about Macronutrients: Protein, Carbohydrates & Fat
Are you afraid of fats?
Do you find yourself reaching for "low-fat" options, thinking you're making the healthier choice?
If so, you're not alone. For decades, we've been told that fats are the enemy, causing weight gain and heart disease.
But here's the truth: fats aren't the villain they've been made out to be.
In fact, they're essential for your health. Let's dive into the fascinating world of fats and clear up the confusion once and for all.
The lowdown on fats
Fats are one of three macronutrients, along with protein and carbohydrates, which our bodies need in large quantities. By contrast, micronutrients, chiefly vitamins and minerals, are the smaller compounds our bodies need.
Fats' main jobs?
They provide a great source of energy, they help us absorb vital nutrients, support cell structure, produce hormones, and protect organs.
Plus, they make food taste delicious and help us feel satisfied after eating.
Despite their bad reputation, avoiding fat can actually harm your health rather than improve it. The key is understanding which fats to prioritize and which to limit.
Healthy fats vs. unhealthy fats
Not all fats are created equally. Here's a quick breakdown of the main types:
Saturated fats (SFA): Found in meat, poultry, eggs, dairy foods such as butter and milk, and in coconut and palm oils. Contrary to decades of advice, saturated fats from whole foods can be part of a healthy diet for most people. Animal fats store both nutrients as well as toxins, so it’s helpful to source animal foods from animals raised on a healthy diet themselves.
Monounsaturated fats (MUFA): Found abundantly in olive oil, avocados and nuts and seeds. These fats are beneficial for heart health and are a cornerstone of the Mediterranean diet. (And perhaps you didn’t know that there’s more monounsaturated fat than saturated fat in bacon!). Monounsaturated fats are a great source of vitamin E, an antioxidant, they promote insulin sensitivity and are also anti-inflammatory.
Polyunsaturated fats (PUFA): Most notable here are the omega-3 and omega-6 fatty acids. Omega-3s – found in fatty fish, pastured eggs and grass-fed beef, and in walnuts, flax and chia seeds – are anti-inflammatory. The greatest benefits come from the omega-3 essential fatty acids DHA & EPA, which are most abundant in fatty fish and seafood. Omega-6s are a mixed bag. Our bodies need them, but in excess they can be inflammatory. Some research shows that vegetable and seed oils used in processed foods promote inflammation. PUFAs are vulnerable to damage with exposure to light, heat and oxygen – all of which occur when highly refined or added to processed foods. Hence, whole foods such as wild salmon and nuts and seeds are our best sources of omega-6s.
Trans fats: Primarily man-made through a process called hydrogenation, these fats are harmful and linked to heart disease. Our bodies have a hard time processing and getting rid of trans fats. Fortunately, many food producers have phased them out due to health concerns and increasing regulations. To identify trans fats, look for “hydrogenated” or “partially hydrogenated” oils listed on a food’s ingredients panel.
The fats to limit aren't necessarily the saturated ones (as we've long been told), but the heavily processed oils and trans fats found in ultra-processed foods.
How fats support your health
Fats play many crucial roles in the body. They:
Support brain health (your brain is 60% fat!)
Enable absorption of fat-soluble vitamins (A, D, E, and K)
Provide “essential” fatty acids – fats your body needs but can’t make on its own
Help maintain healthy hormone levels
Keep you feeling full longer, which can help with weight management
Support skin health and appearance
May help reduce inflammation (when the right types are consumed)
For women in perimenopause and menopause, healthy fats are especially important for hormone production as estrogen levels naturally decline.
How much fat should you eat?
The percentage of calories from fat that works best varies widely among individuals.
Some thrive on higher-fat diets (50% of calories), while others do better with a moderate fat intake (30%).
What matters most isn't the exact percentage but the quality of fats you consume and your overall dietary pattern.
I help my clients find their personal sweet spot in my nutrition and lifestyle program.
The cholesterol conversation
For decades, dietary cholesterol (found in egg yolks, shellfish, and organ meats) was demonized as the cause of high blood cholesterol levels. We now know this isn't accurate for most people.
Your liver produces most of your blood cholesterol, and dietary cholesterol has a minimal effect on blood levels for the majority of people.
In fact, cholesterol is vital for hormone production, cell membrane integrity and brain function.
If you have specific genetic factors or health conditions affecting cholesterol metabolism, you may need a personalized approach. But for most healthy individuals, foods containing cholesterol can be part of a nutritious diet.
Practical tips for incorporating healthy fats
Drizzle extra virgin olive oil on vegetables or use it for low-heat cooking
Add avocado to salads, smoothies or make guacamole – my favorite
Include a small handful of nuts or seeds as a snack or meal topper
Eat fatty fish like wild Alaskan salmon, sardines or mackerel 2-3 times per week
Use grass-fed butter. It’s rich in anti-inflammatory compounds and vitamins A and K.
Use ghee (clarified butter) or coconut oil for high-heat cooking
Try full-fat yogurt (without added sugars) instead of low-fat versions
Include eggs (yes, with the yolks!) in your breakfast rotation
Replace highly processed vegetable oils (like soybean, corn, sunflower and cottonseed) with olive, avocado or coconut oils.
Lesser known duck fat and beef tallow are healthy fats to cook with at moderate temps
Finding balance with fats
While healthy fats are essential, balance is key. Too much of even the healthiest foods can lead to caloric excess. A good rule of thumb is to include some healthy fats at each meal – perhaps 2 thumb-sized portions. (Example: dinner of a salmon filet, paired with a salad topped with avocado slices, walnuts and an olive-oil based dressing).
When building a meal, focus on quality protein, plenty of colorful vegetables, and healthy fats, with smaller amounts of whole food carbohydrates – such as a sweet potato, winter squash or quinoa – to round things out.
Fear of fat causes many people to overdo it with carbohydrates, which can lead to blood sugar issues and inflammation. By embracing healthy fats as part of your diet, you'll likely find yourself more satisfied after meals and less prone to cravings.
The fat-phobia problem
The "low-fat" craze that began in the 1980s has had lasting repercussions on our health. When food manufacturers removed fat from products, they typically added sugar and other refined carbohydrates to maintain flavor. Since that time, our population has had higher rates of obesity and diabetes. As well, carbohydrates become glucose in the body, which can be inflammatory and contribute to a host of chronic illnesses.
Studies have consistently shown that reasonable fat intake doesn't correlate with weight gain or heart disease when it's part of an overall nutritious diet.
What about plant-based diets and fats?
For those following vegetarian or vegan diets, getting adequate healthy fats requires intentional food choices. Good plant sources include:
Avocados and avocado oil
Olives and extra virgin olive oil
Nuts (i.e. almonds, cashews, pistachios and walnuts)
Seeds (i.e. flax, chia, hemp, sunflower and pumpkin)
Coconut products (milk, oil, meat)
Tahini (sesame seed paste)
Plant-based eaters should pay special attention to omega-3 fatty acids, which can be consumed through an algae-sourced omega-3 supplement for DHA and EPA, which are otherwise found only in animal foods.
Skip the “fat free” foods
Next time you're at the grocery store, take a closer look at foods label as "fat-free" or "reduced fat." These foods often contain added sugars, starches, salt and artificial ingredients to compensate for the missing fat.
Take salad dressings as an example. A regular olive oil-based dressing might contain 7g of fat per serving, while the "fat-free" version has 0g fat but 7g of added sugar, corn syrup and modified food starch. Which sounds more like real food to you?
The same goes for yogurt, peanut butter and many other packaged foods. The fat-reduced versions often contain more sugar and additives than their full-fat counterparts.
The big picture approach to fats
Nutrition isn't just about isolating individual components – it's about how your entire diet works together. Here's what I suggest:
Focus on whole foods first – ones that naturally contain beneficial fats
Don't fear eggs, full-fat dairy (if tolerated), fatty fish or other traditional fat sources that humans have eaten for centuries
Minimize ultra-processed foods, those with lots of ingredients you’ve never heard of. These notoriously contain a high amount of both poor-quality fats and refined carbs
Consider your heritage – traditional diets from around the world contain different fat profiles, all supporting health in their own ways
Pay attention to how you feel after eating different types of fats
Remember that individual responses to fats vary – there's no one-size-fits-all recommendation
Bringing it all together: your macronutrient balance
Remember, a fat-free diet isn't the path to health. Our bodies need fats – the right kinds in appropriate amounts – to function optimally.
Looking for a delicious way to incorporate healthy fats?
Try my Mediterranean-inspired olive tapenade as a spread or dip, or check out my Avocado-Lime Dressing that's perfect on salads or as a drizzle for grilled proteins!
Want to dive deeper? Book a free consultation with me today!
