Fat is not Bad

Very often we hear that fat is bad and that eliminating it from our diet is healthy.
Dietary fats are deemed unhealthy due to the high energy quotient of calories they supply and their reputation in blocking arteries and obviously in “making us fat”. But make no mistake ladies (and gentlemen) - our bodies absolutely require fat. Despite the decades of preaching on the benefits of low-fat diets for women, research no longer supports the low-fat recommendations. Here is why fat is essential for you:

  1. Fat is a major source of energy.
  2. Fat is needed to build cell membranes (the vital exterior of every cell in our body) and the sheaths surrounding our nerves.
  3. Fat is vital for many bodily functions such as blood clotting, muscle movement, and delivery neurological messages.
  4. Fat is essential for the absorption of vitamins like A, D, E, and K.
  5. Fat provides essential fatty acids to our body such as omega 3 and omega 6 which we cannot make ourselves.
  6. Fat increases satiety (feeling full) and decreases the blood sugar spikes following meals so you don’t feel tired or sleepy.
  7. Fat helps in thermoregulation – Keeping our bodies warm.
  8. Fat is good for the heart – unlike what decades of preaching have told us on the harmful effects of cholesterol to the heart, recent research is showing that high quality fats such as unsaturated fats found in coconut oil, avocados, olive oil, and nuts are protective for the heart.
  9. Fat keeps you happy – fats, especially essential fatty acids like omega 3 have been related to mood stability. One study found a strong connection between eating fish (high in omega 3) and lower depression levels.
  10. Fats are a major component of sex hormones and without fat body will lose its balance of estrogen and progesterone which is highly related to fertility. Getting on the wrong side of your hormones can also mean a lot of unpleasant consequences such as hair loss, weight gain, lack of energy, and loss of sexual desire.
  11. Finally, Fat is especially important for women who are looking to have children as it constitutes an essential building block for the development of the baby’s brain.

Good sources of fat?

  • Coconut oil
  • Extra virgin olive oil
  • Avocados and avocado oil
  • High quality (>70% dark chocolate) (watch out for the added sugar).
  • Pastured Egg yolks
  • Fatty fish like salmons and tuna
  • Nuts and seeds

Zeinab Jaafar

Clinical and Public Health Dietitian
Valeo Health Coach Lead

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