The Truth on Fat

Our Relationship with Fat

As a clinical psychologist specialising in eating disorders, binge eating, food obsession, and disordered eating, I often hear my clients say how much they fear eating fatty foods. And I’m sure they are not alone in this fear! For decades, we’ve been conditioned to see fat as something to avoid. The term “low-fat” has become synonymous with “healthy” in the food industry, and countless diets promise a thinner, healthier you if you give up this essential nutrient. But the truth is, fat plays a vital role in our bodies, supporting everything from brain function to energy levels. In fact, research shows that fear of fat may be rooted in misunderstandings and even harmful stereotypes that have impacted health and wellness approaches worldwide.

The Essential Role of Fat in the Body

Fat isn’t just a source of calories; it’s a fundamental building block for our bodies. Without it, we would struggle to absorb essential vitamins like A, D, E, and K, which require fat for proper absorption. Fat also supports cellular integrity and functions as a slow-burning fuel source, giving us energy for longer periods.

Our brains, in particular, rely heavily on fat. In fact, about 60% of the brain is composed of fat, and it relies on specific fatty acids to function optimally. Omega-3 fatty acids, for example, have been shown to support cognitive function, memory, and emotional health. The truth is, far from being an enemy, fat is crucial for keeping us balanced, both physically and mentally.

Low-Fat Diets: Have They Made Us Healthier?

Despite the popularity of low-fat diets over the last several decades, obesity and health issues like diabetes have continued to rise. Research from Harvard shows that the low-fat diet movement may have actually backfired, leading to unintended health consequences. When fat was demonized, food companies began substituting it with added sugars and refined carbohydrates to improve the taste of low-fat products. These ingredients, though low in fat, sometimes cause blood sugar spikes that can leave us feeling hungry shortly after eating if there is not enough fat in our meal, creating a cycle of overeating.

Studies indicate that the body processes fats differently from proteins and carbs. Unlike carbs, fats don’t cause blood sugar spikes, they actually stop the spikes. Instead, they offer steady energy and help us feel satisfied longer, which can reduce unnecessary snacking and overeating. This is why a diet that includes healthy fats, such as avocados, nuts, seeds, and olive oil, is often healthier (and tastier!) than one that avoids fat altogether.

The low-fat diet trend has influenced public health recommendations, leading people to believe that fat is universally unhealthy. However, recent studies show that unsaturated fats, particularly those from plant-based sources, play a role in protecting heart health, improving cholesterol levels, and reducing inflammation. This shift in understanding reveals the importance of a balanced approach to food, where fats are celebrated for their benefits rather than feared.

Origins of Fat Phobia

It’s also essential to acknowledge the historical roots of fat phobia, which go beyond health misconceptions. Research highlights that fat phobia, especially in Western societies, is intertwined with racial and social biases that have contributed to stigmatizing larger bodies. In the 19th century, ideals around thinness became associated with “whiteness” and “self-control,” while curvier bodies were unfairly linked to racial stereotypes. This association fuelled the notion that being thin was morally superior, which led to harmful beliefs around body size that persist today.

Understanding these origins can help us see fat phobia as more than just a dietary preference—it’s part of a social framework that has unfairly marginalized certain body types and identities. By challenging these historical biases, we take steps toward a more inclusive and compassionate approach to health and body image.

Myths About Fat

Fear of fat is often fuelled by myths and misunderstandings. Here are some common myths — and the truth behind them.

Myth 1: Eating Fat Causes Weight Gain. It’s easy to assume that eating fat will make us gain weight because of its higher calorie content. While it’s true that fat is more calorie-dense than carbohydrates or protein, it doesn’t automatically lead to weight gain. Each person’s weight depends on a complex balance of factors, ranging from genetics, lifestyle habits, socioeconomic status, neighbourhood, medical conditions, access to food, medication, stress and many others. In fact, the satiating effect of fat often prevents overeating, helping us feel satisfied, content, and keeping us full. You know that feeling of fullness and satisfaction after a good cheese platter? That’s fat doing it’s thing and keeping you satisfied, full and happy.

Myth 2: Fat makes you fat. Eating fat does not make you fat. This was the theory behind low fat diets from the past but research has shown that it is simply not true. Many cultures around the world traditionally have been eating plenty of fat without any links to weight gain.

Myth 3: Low-Fat Diets Are Healthier. Many low-fat products contain added sugars and processed fillers to make up for the reduced fat content and the lack of taste (because fat is what makes food tasty!). These low-fat products (looking at you YoPro yogurt) don’t actually keep you full for very long leading to increased hunger later in the day and potential overeating. By focusing on quality rather than simply eliminating fat, we support stable energy levels and avoid the cycle of sugar cravings that low-fat diets can perpetuate.

How the Body Processes and Uses Fat

Our bodies are designed to efficiently use the nutrients in fat. When we consume fat, it’s broken down into fatty acids and transported through the bloodstream, where it supports various functions, from protecting organs to nourishing skin, nails and hair. Fat also helps stabilize blood sugar levels by slowing down digestion, which prevents the rapid spikes and crashes after eating food.

This steady energy flow can positively impact your physical and mental health. For example, fats improve concentration and focus by keeping blood sugar levels balanced, which helps avoid mood swings, anxiety, and irritability. They also play a role in long-term heart health and reducing inflammation, thus playing a big part in supporting your overall health and longevity.

Health Benefits of Fat

Including healthy fats in our diet has profound benefits that support both our physical and mental health. Here are a few of the most significant advantages:

1. Heart Health Support
   Healthy fats, particularly omega-3s from sources like salmon, chia seeds, and walnuts, have been shown to lower bad cholesterol levels, reduce inflammation, and improve overall heart health. They can even help prevent conditions like heart disease by promoting good blood flow and reducing blood pressure.
2. Brain Function and Mental Health
   Given that the brain is made mostly of fat, it’s no surprise that fats play a key role in cognitive function. Omega-3 fatty acids, found in foods like flaxseed and oily fish, improve memory, focus, and mood. They are also linked to reduced symptoms of depression and anxiety, highlighting the connection between diet and mental health.
3. Satiety and Cravings
   Fat contributes to satiety, or the feeling of fullness, which can help control cravings and prevent overeating. By helping us feel satisfied, fats can make it easier to listen to natural hunger cues, rather than reaching for snacks out of habit or boredom.
4. Skin and Hair Health
   Healthy fats contribute to glowing skin and strong, resilient hair. Omega-3s help maintain the skin’s moisture barrier, while other fats support elasticity and repair. When we consume enough fats, our skin appears healthier, and our hair gains strength and shine.

Practical Tips for Adding Healthy Fats to Your Diet

Adding fats to your diet can be easy and delicious! Here are some practical ideas:

• Use Olive Oil: Drizzle olive oil on salads, roasted vegetables, pasta, or anything else really!
• Snack on Nuts: Keep almonds, walnuts, or any other nuts on hand for a convenient, satisfying snack full of healthy fats.
• Avocado: Add avocado to sandwiches, wraps, or as a topping on toast. This versatile food is packed with monounsaturated fats that support heart health.
• Incorporate Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s, essential for brain health and heart function.

Building a Positive Relationship with Food

Shifting our relationship with fat can help us move toward a more balanced and intuitive approach to eating. Many restrictive diets create an unhealthy mindset around food, causing us to fear certain nutrients or fixate on calorie counting. However, a flexible approach that includes all food groups, especially fats, can reduce anxiety around eating, allowing us to enjoy food as nourishment rather than something to control.

Fat isn’t the villain it is made out to be. By letting go of outdated myths and embracing a balanced approach, we can enjoy a food that is tasty, satisfying, nutrient-dense, and supportive of physical and mental health. Fats offer powerful benefits that promote overall wellness and enhance our quality of life. Letting go of fat phobia and embracing this essential nutrient can be a freeing experience, supporting a balanced relationship with food and your body.

If you’re feeling stuck, unable to stop the food noise, obsessed with food, feeling unhappy about your weight and body, and find yourself going from one diet to the next, consider seeking professional support from a clinical psychologist specialising in eating disorders. Food obsession is closely linked with body image issues, and navigating these issues alone is very challenging. You are not alone, seek support from a loved one and your health team.

The information provided in this blog post is intended for general informational purposes only and should not be considered as medical or psychological advice. While we aim to offer helpful insights into disordered eating and related topics, it is important to consult with a qualified healthcare professional or mental health provider for personalized advice and treatment.