Why is Fat Needed for Our Diet?

The History Behind Fat:

• In the 1970s, fat was demonized by the American government, linking it to heart disease and shorter lifespans.
• Other factors like smoking habits, sedentary lifestyle, and family history were overlooked.
• Research has not conclusively linked reduced fat intake with decreased disease or heart issues.

Why Fat Matters:

• Removing fat from food reduces flavor, leading to increased sugar content as a flavor substitute.
• “Fat-free” products often contain high levels of sugar, which can worsen health outcomes, including increased risk of coronary heart disease.
• Fat is essential for flavor, satiety, energy, reproductive hormones, skin health, and reducing inflammation (unlike sugar, which can increase inflammation).

Is Fat Good for You?

• Moderation is key; fats can help control hunger and stabilize insulin and blood sugar levels.
• Benefits of including fats in your diet include sustained energy, hormonal balance, and anti-inflammatory properties.

Balanced Nutrition Approach:

• Follow the 80/20 rule: 80% nutrient-dense whole foods and 20% flexibility for social occasions and enjoyment.
• Sustainable nutrition involves moderation rather than complete elimination of food groups.
• Read nutrition labels and consult healthcare providers for personalized advice.

Examples of Healthy Fats:

• Avocado
• Cheese
• Nuts (e.g., almonds, walnuts)
• Fish (e.g., salmon, sardines)
• Beans (e.g., black beans, chickpeas)
• Eggs
• Chia seeds
• Ground flaxseed
• Olive oil
• Full-fat yogurt
• Olives