A big fat lie
For decades , we ’ ve been led to believe that fat is the villain of nutrition , a silent culprit behind heart disease , weight gain , and sluggish metabolism . It ’ s a story that ’ s been told so often , we ’ ve stopped questioning it . But what if we got it wrong ?
Picture this : You ’ re in the supermarket , weaving through the aisles , filling your basket with nourishing whole foods . You reach for your usual yogurt , pausing just for a second - fat-free , of course .
The Forgotten Role of Fats It ’ s time to unravel the myths and reclaim fat as the essential nutrient it truly is . Fat is not an afterthought - it ’ s one of the three fundamental macronutrients our bodies need to thrive , alongside protein and carbohydrates . Our ancestors valued fat as a source of energy , nourishment , and satiety . Yet , in today ’ s world , we ’ ve stripped it from our diets in an attempt to “ eat clean .” But here ’ s the truth :
• Fat is the building block of hormones , playing a key role in mood , metabolism , and reproductive health .
• Every cell is encased in a lipid ( fat ) membrane , making fat crucial for cellular integrity .
• The brain is nearly 60 % fat , meaning a diet rich in healthy fats supports cognitive function , mental clarity , and emotional wellbeing .
• It ’ s essential for absorbing fat-soluble vitamins A , D , E , and K - without it , we simply can ’ t access these vital nutrients .
So why has this life-sustaining nutrient been demonised for so long ?
How We Became Fat-Phobic Rewind to the late 1970s , when new dietary guidelines issued a stark warning : eat fat “ only sparingly ,” particularly saturated fat , to prevent heart disease . The food industry responded with a tidal wave of low-fat and fat-free products , from dairy to snack bars , all marketed as the healthier choice . But when fat was removed , something had to replace it - often sugar , artificial thickeners , and ultraprocessed ingredients designed to mimic the mouthfeel of real food .
The result ? A generation unknowingly caught in a cycle of blood sugar spikes , cravings , and metabolic dysfunction - all while believing they were making the better choice .
What ’ s more , modern research has debunked the original studies that vilified fat . Latest research1 finds no conclusive link between dietary fat intake and heart disease . Yet , despite the science , cultural habits have been harder to shift . Women , in particular , remain cautious of dietary fat - despite the fact that they need it the most .
Why Women Need Fats Historically , ancestral cultures revered fat as a sacred , life-giving nutrient , especially for women . Nutrient-dense , high-fat foods were often reserved for women , children , and elders to sustain fertility , vitality , and longevity . Today , we ’ ve lost that wisdom . But the truth remains : fat is essential for women ’ s health ; in ways we can ’ t afford to ignore . 1 . Brain Health & Emotional Wellbeing Omega-3 fatty acids , particularly DHA , are vital for brain function . Studies show that women with higher dietary fat intake ( from whole food sources like oily fish , nuts , and seeds ) often experience better cognitive function , less brain fog , and improved mood . Omega- 3s help modulate neurotransmitters like serotonin and dopamine , supporting emotional resilience and reducing anxiety .
2 . Hormonal Balance & Fertility
Women ’ s hormones are deeply tied to fat intake . Cholesterol - a substance we ’ ve been conditioned to fear - is actually the raw material for key sex hormones like oestrogen , progesterone , and testosterone . Without enough healthy fats , hormonal imbalances can arise , leading to irregular cycles , mood swings , low libido , and even fertility struggles . 3 . Metabolism & Energy Regulation The idea that dietary fat causes weight gain is outdated . In reality , fats provide long-lasting satiety , help regulate blood sugar , and support metabolic health . A well-balanced diet that includes healthy fats helps prevent energy crashes and reduces the need for constant snacking on quick-fix carbohydrates . 4 . Skin , Gut , & Barrier Protection Your skin barrier is composed of lipids , meaning dietary fat plays a critical role in hydration , elasticity , and protection from environmental stressors . Omega-3s from fish and algae , omega-6 from seeds , and omega-9 from olives and avocados all contribute to radiant skin . Additionally , omega-7 - a lesserknown fatty acid found in sea buckthorn berries and macadamia nuts - supports gut lining integrity and vaginal tissue health , making it especially beneficial for women . The Best Fats to Include in Your Diet While it ’ s true that not all fats are created equal , it ’ s also true that nature provides a variety of healthy fats that support wellbeing . The key is balance , quality , and sourcing .
The Omegas :
• The Anti-Inflammatory Hero , Omega-3 : Found in wild oily fish , algae , flaxseeds , chia seeds , walnuts , and grass-fed meat .
• The One to Balance , Omega-6 : Essential , but often overconsumed in processed foods . Choose whole food sources like hemp seeds , walnuts , and evening primrose oil .
• The Beauty & Barrier Booster , Omega-7 : Supports skin , mucous membranes , and gut health . In sea buckthorn berries and macadamia nuts .
• The Hormone & Heart Supporter , Omega-9 : In olive oil , avocados , almonds , hazelnuts . Quality Saturated Fats :
• Grass-fed butter & ghee : Rich in fat-soluble vitamins and gut-supporting butyrate .
• Coconut oil & MCT oil : Easily converted into energy and beneficial for brain function .
• Egg yolks : A powerhouse of choline , essential cholesterol , and vitamin D for hormonal and brain health .
Bringing Fat Back To Your Plate So next time you find yourself hesitating over whether to choose fat-free , remember this : your body needs nourishment , not restriction . Fat has been unfairly maligned for decades , but the truth is clear . It ’ s an essential , lifegiving nutrient that belongs on our plates .
Wellness trends come and go , but some wisdom - like the power of real , whole foods - never goes out of style . Trust in nature , trust in your body , and let healthy fats take their rightful place in your diet once more .
By Jo Rowkins , Nutritional Therapist at Awakening Health .