Do you fear eating fat? The topic of dietary fat has long been one of the most contentious in nutrition. This complexity partly arises from the word "fat" itself, which has multiple meanings. It can refer to:
- An essential macronutrient.
- A type of bodily tissue.
- An adjective often used negatively to describe body shape.
But people use the term interchangeably to mean the same thing, which skews discussions about fat in food. Eating fat does not necessarily mean it turns into fat in your body. That only happens if you eat more than you are using for fuel, as with the other macronutrients.
Add to this the historical twists, scientific controversies, and even deliberate misinformation, and it's no wonder it has such a complicated reputation. It’s important for us to understand how our societal attitudes to fat have been shaped over the years to really get to the bottom of how we should be thinking about it now.
A Brief History of Dietary Fat
Early Human History: Fat was a rare treat
For most of human history, survival hinged on securing enough food. Fat, being calorie-dense, was highly valued. Early humans primarily ate plants but occasionally enjoyed a calorie windfall from hunting large animals. Every morsel was considered precious for energy and sustenance.
Early 20th Century
Things changed with agriculture and more reliable food supplies. Suddenly, overeating became possible, and so did questions about weight and health. By the 20th century, knowing one's weight became common due to the advent of bathroom scales. Weight monitoring quickly turned into an obsession, particularly for women, as societal standards shifted to equate slimness as the ideal.
Mid 20th Century
As calorie counting gained traction, nutritional fat became public enemy number one. By weight, fat has over twice the calories of protein or carbohydrates, making it an easy target in the quest for thinness. This anti-fat sentiment was further cemented in the mid-20th century when studies linked high-fat diets to heart disease and high cholesterol. Low-fat diets became the norm, touted by doctors, governments, and the media alike.
1960’s and 1970’s
We now know that during the 60’s and 70’s the sugar industry funded research that reduced the blame of sugar for causing coronary heart disease and put more emphasis on fat as the dietary culprit for health issues, further muddling public understanding and government policy making.
The 1980’s
By the 1980s, as a result of the earlier biased studies, "low-fat" labels dominated supermarket shelves. However, many of these foods were often loaded with sugar and chemicals to compensate for the loss of flavour, creating new health problems and a further rise in obesity. And the calories were often similar for low-fat and high-fat versions.
In 2015
Coca-cola were revealed to be paying scientists to produce research that suggested the obesity epidemic was due to inactivity not due to consuming too many calories. But they were not alone. It is common-place for the food industry to fund research projects into their product/ingredients. Obviously, Coca-cola deny any bias in their research. But one analysis of ‘studies funded by beverage companies and the sugar industry’ showed that the findings were 5 times more likely to find no link between sugary drinks and weight gain than studies whose authors reported no financial conflicts.
Often the media and even scientific articles cannot always be relied upon to be accurate. Extra caution is required when making policy based on these findings and possible bias should be declared.
The Fat Comeback
In recent years, the tide has turned. Some studies suggest that natural fats, even saturated fats, might not be as harmful as once thought. We have seen that replacing fat with sugar and refined carbs has led to a rise in obesity and related health issues. People are now becoming wise to this and are changing their buying habits.
Why Fat Matters
It is actually essential for good health!
It's a concentrated energy source, aids in absorbing vitamins, and supports brain function and hormonal health:
- Vitamins A, D, E and K are all fat soluble which means they cannot be transported and used around your body without the presence of fat.
- People who are on low-fat diets often report brain fog and memory issues. Inadequate cholesterol (fat) levels in our brains may impair neurotransmission and myelin production, potentially affecting cognitive abilities and mood.
- Fats and hormones have a symbiotic relationship, with fats providing building blocks for hormones and hormones affecting fatty acid metabolism. People often particularly notice symptoms associated with a difference in oestrogen, testosterone, thyroid and insulin levels.
- The other great thing about fat is that it fills you up. When you eat something that gets it’s taste from sugar, that leaves you craving more sweet things. Fat does the opposite, leaving you more satiated. So it actually helps prevent weight gain by reducing over-eating.
So, focus on what should you be eating. Great fats to include in your diet include: whole nuts and seeds, nut and seed butters, nut and seed oils (including almonds, walnuts, cashews; and hemp, chia, flax, sunflower, and pumpkin seeds), avocados and avocado oil, oily fish and the mother of all fats, extra virgin olive oil. Add a small amount (about the size of your thumb) of any of these to every meal and you should easily be getting your daily quota without overdoing it. This is one of the rules we follow on my 21 Day Reset Diet.
In Summary
Understanding the history of fat helps untangle decades of myths and misinformation that have shaped our beliefs over time. By appreciating fat's role in our diets, we can make informed decisions about the types and amounts we consume, embracing it as a vital part of a balanced diet rather than fearing it as a dietary villain.
If you'd like to join me for 21 Days of eating good fats with healthy balanced meals, that will help reset your unhealthy eating habits, balance your blood sugars, help you lose weight, balance your hormones and just generally feel great, then join me for my next 21 Day Reset. Next one starts 3rd January 2025 but I run them regularly. Click here to find out more.
