Fat has had a complicated reputation in nutrition over the past several decades, but it remains an essential part of a well rounded diet. Understanding what fat actually does in the body can make it easier to think about how much, and what kind, belongs on your plate.
More Than Just Energy
Dietary fat is a concentrated energy source, but it also forms the structural basis of every cell membrane in your body, supports the production of certain hormones, and is required to absorb vitamins A, D, E, and K. Without adequate dietary fat, absorption of these nutrients can be compromised even if you are eating foods that contain them.
Not All Fats Behave the Same Way
The type of fat matters alongside the amount. Unsaturated fats, found in foods like olive oil, nuts, seeds, and fatty fish, are generally associated with favorable outcomes for cardiovascular health, while diets very high in saturated or trans fats are more consistently linked to less favorable outcomes. Omega 3 fatty acids, in particular, have a well researched role in supporting cardiovascular and inflammatory health.
The Risk of Going Too Low
Very low fat diets can make digestion less comfortable for some people, particularly those already managing digestive symptoms, and can make it harder to meet fat soluble vitamin needs. For most people, the goal is not minimizing fat but choosing quality sources and appropriate portions.
An Individualized Approach
The right amount and type of fat depends on your goals, digestive tolerance, and any existing health conditions. Anna works with clients to find a sustainable balance rather than applying a blanket rule.