Over the years, the way we think about fats has changed drastically. What was once considered bad is now recognized as essential.
The Low-Fat Era
I grew up during the low-fat era of the 1960s through the 1990s, a time when everything seemed to be labeled "low-fat." While marketed as healthy, these products were often packed with sugar and processed carbs. Fat was unfairly blamed for heart disease and weight gain.
Fat Is Essential
By the 2000s, researchers began to uncover the truth: fat isn't the enemy -- it's essential! Fat plays a critical role in our health by:
- Providing sustained energy
- Supporting brain function
- Aiding hormone production
- Promoting healthy sleep, skin, blood sugar levels, and satiety
New diet trends emerged (Keto, Paleo) prioritizing high-fat, low-carb eating. Coconut oil and coconut milk gained popularity due to their MCTs -- medium-chain triglycerides that are easy to digest and provide quick energy.
Healthy Fats to Include
- Omega-3s (fish, flaxseeds, chia seeds, walnuts)
- Olive oil
- Avocados
- Butter and ghee
- Raw nuts and seeds
- Coconut products
- Evening primrose oil (great for dry skin)
Fats to Avoid
- Fried and processed food fats
- Peanut oil
- Canola oil
- Vegetable oils
- Margarine
- Shortening
Embrace fats as the good guys! Fat is your friend, especially when paired with a well-balanced diet.
