“Fat is not bad for you.
Fat is not bad for you.
Fat is NOT bad for you!”
This is what I chanted across our kitchen table to my mother this morning over breakfast as she presented me with a “healthy” cookbook she received containing all low-fat recipes. I’ve said it a million times before (and I’ll say it a million times again): Fat is NOT bad for you!!
In fact, we NEED to eat fat for optimal health and here’s why:
Eating fat helps improve metabolism, balance hormones, eliminate cravings, improve athletic performance, increase fat loss…yes, you read that correctly: increase fat LOSS, and improve muscle gain. Adequate fat intake is also required for reproductive health, optimal brain function, bone health, skin and eye health and immune function. Adequate fat intake is even linked to a decreased risk of depression, cancer and heart disease.
So if fat isn’t bad for us WHY on earth have we all been told to avoid it for so many years?
Allow me to explain…Many years ago, it was believed that eating fat (specifically saturated fat) led to weight gain and an increased risk of heart disease. This information was based on low-quality, flawed studies that since have been proven wrong- repeatedly! Nevertheless, low-fat guidelines were published and since 1977 we have been unable to escape this HORRIBLY INACCURATE diet craze. Fast forward to present day and there have been several massive, long-term and high-quality studies that have proven there is NO association between saturated fat and heart disease… that’s right, NONE! Not only is there is no evidence that eating fat increases the risk of heart disease there is also no evidence that avoiding fat reduces the risk!
If you’re detecting a slightly angry undertone here, it’s because I have one and here’s why:
My step-dad recently suffered a heart attack and during his hospital admission he was given instruction to follow a “heart-healthy” diet from yes, (and I say this reluctantly…) a fellow dietitian. I was infuriated by the misinformation that was provided (which is one of the many reasons I have removed myself from a career in healthcare). Years and years of high quality scientific studies have provided CONCLUSIVE evidence that dietary fat does NOT cause heart disease! In fact, fat improves some of the most important risk factors for heart disease! Yet, my step-dad was still advised to avoid some of the worlds healthiest and most nutrient-dense foods because of their fat content. Furthermore, he was instructed to replace these natural, nutritious foods with man-made, chemical laden alternatives. My blood began to boil as I looked over his “heart healthy” diet handout with him. Instead of natural protein sources like meat and eggs for breakfast he was instructed to eat a bowl of refined grains, sugar and chemicals… all of which by the way ARE associated with heart disease. This handout went on to recommend sugary soft drinks (again, associated with heart disease) in place of natural and nutrient dense whole milk. It also recommended using highly-refined and trans-fat containing vegetable oils (also linked to heart disease) instead of butter. One ill-advised “choose this, not that” item after another, and I slowly became enraged.
EAT FAT! Saturated fat never has been (and never will be) proven to cause heart disease. We have been wrongfully advised to avoid fat for decades based on an outdated theory that has been scientifically disproven over and over and over again. Not only does research prove fat causes ZERO harm to humans, it also links fat to several health benefits! Some of my favorite (and healthiest) sources of fat are: avocado, cheese, nuts, natural nut butters, whole eggs, fatty fish, dark chocolate, responsible meat sources, chia seeds, full fat dairy, olive oil, coconut oil and avocado oil. I enjoy these high-fat foods regularly.
**Just to clarify the fats I am referring to in this blog post are ALL naturally occurring fats found in the foods that have been put on this earth to nourish us. Both unsaturated AND saturated fats from animals, animal products and plants are beneficial for the average individual and cause no harm to our health. With that being said, there is one kind of fat that IS associated with an increased risk of heart disease and should be avoided at all costs. This fat is known as Trans Fat. Trans fats do not exist in nature. They are factory-made and present themselves in many processed foods including “heart healthy” vegetable and canola oils and ironically enough many “low-fat” foods. Read my blog post here to Get the Facts on Trans Fats and learn how to avoid them.
Please Comment below or contact me with any questions. Now go eat some fat and enjoy it!
If you are looking to follow a TRULY heart-healthy diet: Choose whole, natural, minimally-processed foods. Eat a variety of fresh fruits and vegetables (and a lot of them). Avoid foods with long ingredient lists or that contain ingredients you don’t recognize. Eat foods as close to their natural form as possible. Avoid refined grains, trans-fats, sugar and other unwanted additives. Oh yeah, and EAT FAT!