Fat Makes You Fat. WRONG! The Truth About Healthy Fats
For decades, fat has been wrongly demonised. We were led to believe that consuming butter, cheese, oil, eggs, and red meat would lead to weight gain and a host of health problems. This myth took hold for so long that it’s now hard to change the conversation about fats in our diet. But here’s the truth: not all fats are created equal, and many are essential for our overall health and well-being.
Let’s break it down. There are two primary types of fats: saturated and unsaturated.
Saturated fats are typically solid at room temperature. Think of butter, cheese, and fatty cuts of meat. For years, these fats were blamed for heart disease and weight gain, with the assumption that they clogged arteries and led to cardiovascular issues. However, recent scientific research has debunked this fear, showing that there is no significant link between saturated fat intake and arterial blockages.
Unsaturated fats, on the other hand, remain liquid at room temperature. These include oils such as olive oil, avocado oil, and even nuts. Unsaturated fats are generally considered heart-healthy, and they can play a crucial role in lowering bad cholesterol levels and reducing inflammation.
So, it turns out that many of the foods we’ve been avoiding—meats, fish, seafood, eggs, cheese, and full-fat dairy—are actually good for you when consumed in moderation. And don’t forget about high-quality fats like coconut oil, avocado, olive oil (my personal favourite!), and even butter from grass-fed sources. These fats provide essential nutrients and help our bodies absorb fat-soluble vitamins like A, D, E, and K.
Why Fats Are Essential for Health
Fats aren’t just a source of energy; they play a vital role in maintaining the health of your body. They support brain function, hormone production, and even help build cell membranes. In fact, your brain is made up of nearly 60% fat, making healthy fats crucial for cognitive function. Healthy fats can also improve skin health, reduce inflammation, and help maintain healthy cholesterol levels.
Moreover, consuming fats can make you feel more satisfied and full for longer, which can prevent overeating and mindless snacking on less nutritious foods. This is why many people who switch to a higher-fat, lower-carb diet experience steady weight loss and improved energy levels without feeling deprived.
Beware of Ultra-Processed Fats
However, while it’s great news that we can enjoy many types of fat guilt-free, it’s important to be aware of the ultra-processed fats that lurk in many packaged supermarket products. These processed fats, often found in vegetable oils, margarine, and countless snacks, are chemically altered and are not beneficial to your health. In fact, these are the kinds of fats you should be avoiding at all costs.
Next time you’re at the supermarket, take a moment to read the labels on packaged foods. If you see a long list of unpronounceable ingredients, it’s a red flag. These processed fats can contribute to inflammation, insulin resistance, and even increase the risk of heart disease. They’re sneaky, too—often hiding in foods marketed as "healthy" or "low-fat." That’s why we advocate for **whole foods and home-cooked meals** made from scratch. By cooking with whole, unprocessed ingredients, you know exactly what’s going into your food and, more importantly, into your body.
Making Smarter Choices
To sum it up, the key to making healthy fat choices is understanding the difference between natural, wholesome fats and processed ones. The next time you’re cooking, reach for that bottle of olive oil or smash an avocado on your toast. Opt for butter over margarine, and enjoy full-fat dairy products instead of low-fat versions loaded with artificial additives.
And if you want to dive deeper into the harmful effects of ultra-processed foods, I highly recommend “Ultra-Processed People” by Chris Van Tulleken. It’s an eye-opening read that will make you reconsider everything you put into your shopping cart.
By choosing whole, unprocessed foods and healthy fats, you’ll feel more energised, satisfied, and in control of your health. Remember, fat doesn’t make you fat—the wrong kinds of fats do! Make the switch today and unlock the incredible benefits of incorporating natural fats into your diet.