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. Because that’s the healthier option, right?
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 in your body 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 ultra-processed 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.
- 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
- 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.
- 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.
- 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 lesser-known fatty acid found in sea buckthorn berries and macadamia nuts -supports gut lining integrity and vaginal tissue health, making it especially beneficial for women.
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, life-giving 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.
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. Found in sea buckthorn berries and macadamia nuts.
- The Hormone & Heart Supporter, Omega-9: Found in olive oil, avocados, almonds and 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.
Jo Rowkins, Nutritional Therapist
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