Debunking the Myth About Fat
Debunking the Myth – Eating Fat Makes You Fat
We’ve been told that eating fat makes us fat for years. But what if I told you that this popular belief might not be entirely true?
While it is true that not all fats are created equal, and some fats can be harmful to your health, the notion that fat itself is inherently bad for you is overly simplistic. In fact, your body needs fat to perform some of its most basic functions. So, let's take a look at why low-fat isn't always the best choice for your health.
A Brief History of Low-Fat Diets
The low-fat dietary movement really took off in the 1980s when the U.S. government began promoting low-fat diets as a way to reduce the risk of heart disease. The idea was that fat, especially saturated fat, was linked to high cholesterol and an increased risk of heart disease. As a result, people started opting for low-fat foods in an effort to eat healthier. The problem is that when you remove fat from food, it doesn't taste great. To make up for this sugar or sugar substitutes are often added. Further, while high consumption of trans fats and some saturated fats can increase the risk of heart disease, healthy fats are essential for our well-being. The science is complicated, and not all saturated fats are created equal or “bad”. Yet despite this, low-fat diets became a widespread trend, often at the expense of nutrition and obesity skyrocketed. For a deeper look at the history I highly recommend watching the Netflix documentary “FedUp”. This documentary can also be found on YouTube here.
The Importance of Fats in Our Diet
Let’s start by recognizing that fats are not all bad. In fact, they are vital for many important bodily functions. This can get a little nerdy so I’m going to do my best to break it down and simplify. There are four main types of fats: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats.
Saturated Fats (SFA) – Historically thought of as “bad,” but it depends on the fatty acid chain length:
Laurate (found in coconut oil and palm oil) and Myristate (mostly in coconut and palm oil) are short-chain saturated fats that can be beneficial for health.
Palmitate (in grass-fed meat and dairy) and Stearate (in cocoa butter) are long-chain saturated fats that may have different effects on the body.
Short-chain saturated fats can be healthy and help the body perform vital functions, such as strengthening the immune system, improving lung health, supporting hormone production, and decreasing inflammation when eaten with omega-3s.
Saturated fats in food do not turn into saturated fats in your blood; rather, it's the intake of carbs and sugar that triggers the liver to produce saturated fats in the bloodstream.
Monounsaturated Fats (MUFA) – These are good fats:
Found in olive oil, nuts (macadamias, almonds, pecans, cashews), avocados, lard, tallow, and fatty fish.
Benefits include supporting the heart and cardiovascular system, improving cholesterol levels, lowering LDL oxidation, reducing blood clot risks, improving insulin sensitivity, decreasing breast cancer risks, and aiding in weight loss.
Polyunsaturated Fats (PUFA) – Includes omega-3s and omega-6s:
Omega-3s and Omega-6s are essential fats, meaning the body cannot produce them on its own, and they must be obtained through food.
Omega-3s, found in fatty fish, flaxseeds, chia seeds, and certain nuts (like walnuts), are crucial for reducing inflammation and supporting brain and heart health. They help balance the effects of omega-6s in the body.
Omega-6s are found in foods like walnuts, chia and flax seeds, but are also abundant in seed oils, vegetable oils, fast foods, and many processed foods. Omega-6s are necessary for various bodily functions such as building cell membranes, regulating inflammation, and supporting brain function.
Due to the high intake of omega-6-rich oils and processed foods, the Standard American Diet (SAD) is often excessive in omega-6s and lacking in omega-3s. Ideally, this omega-3 to omega-6 ratio should be 1:1 or at most 1:4, however it often reaches 1:15 or even 1:20. An imbalance, with too many omega-6s relative to omega-3s, has been linked to an increased risk of chronic diseases like heart disease, arthritis, and even some cancers.
Trans Fats (TFA) – These are the bad fats:
Found in processed foods and margarine, trans fats increase the risk of heart disease and should be avoided whenever possible.
Fat and Weight Loss
You might be surprised to learn that fat is not the culprit behind weight gain, and in fact, it can actually help with weight loss. Many people believe that cutting fat from their diet is the key to shedding pounds, but this is a common misconception.
Healthy fats are more calorie-dense than carbohydrates and protein, but they also help keep you feeling full for longer. This feeling of satiety can prevent overeating and help you maintain a healthy weight. When you choose nutrient-dense sources of fat, like avocado or olive oil, you may find that you eat less overall because healthy fats take longer to digest and stabilize your blood sugar.
Quality vs. Quantity
Rather than focusing on fat quantity, it’s more important to prioritize the quality of fats in your diet. This means opting for whole food sources of fat—like avocados, nuts, seeds, and fatty fish—rather than processed foods laden with unhealthy fats.
Conclusion
In the end, fat is not the enemy we have made it out to be. Healthy fats are an essential part of a balanced diet, supporting everything from brain health to hormone regulation to immune function. Instead of reaching for low-fat processed foods, choose whole, nutrient-rich sources of fat, like nuts, seeds, avocados, and fatty fish. These healthy fats will help nourish your body and keep you feeling satisfied.
