Fats: unraveling the myths, embracing the Essentials

Hey, fellow wellness warriors! 🌿 Today, I'm on a mission to debunk the outdated myth that has haunted our diets for far too long: the low-fat craze. Growing up on Country Crock Butter, skim milk, and egg white bagel sandwiches, I thought I was doing my body a favor. Little did I know, I was unwittingly contributing to imbalanced hormones, a sluggish metabolism, and even some not-so-fun reactions to hormonal birth control in my early 20s. Fast forward to today, armed with knowledge in functional medicine and biochemistry, I'm here to shout from the rooftops, "Why the f*ck are YOU still eating low fat?"

The Origins of Low-Fat Diets:

Let's take a trip back to the 1960s, the era when the diet industry and low-fat guidelines emerged in the United States. But here's the kicker: the push for low-fat wasn't about promoting overall health; it was primarily a calorie-cutting measure. Spoiler alert: the one-size-fits-all approach to dieting is as outdated as your grandma's recipe book.

The Calorie Conundrum:

Sure, cutting calories can lead to weight loss, but our bodies are not simple calculators. Enter body composition—a vital factor often overlooked in the calorie-centric world. Let's ditch the calorie obsession and focus on the quality of our food, especially the fats. This can help to regulate blood sugar and decrease both hunger & low energy (which contribute to increased cortisol levels!). Plus, low calorie diets don’t take into account the Hypothalamic Pituitary Adrenal Axis, which impacts womens metabolism, sex hormones, mental health and more.

Ditching the Cholesterol Misconception:

Ah, cholesterol—the villain in many diet narratives. But hold on, did you know that a rise in cholesterol might actually be a good thing? It's not about avoiding saturated fats but understanding their role in supporting our bodies. Cue the eye-opening insights from experts like Chris Masterjohn who explains in depth in his article “Saturated Fat Does the Body Good”, why we don’t need to plan our diet around avoiding saturated fats, which can come from both animal and plant sources (yay for my vegan and vegetarian friends!). 

Balance is Key:

Let's break down the fats in your diet: 10-20% from saturated fats (especially crucial for PCOS or those with higher cholesterol), and 80-90% from unsaturated fatty acids. Monounsaturated and polyunsaturated fats each bring unique benefits to the table, supporting insulin sensitivity, mood, fertility, and fetal development. Animal foods which are often thought of to be the main source of saturated fats in our diet actually have a mix of saturated and unsaturated fats. Many of the ladies I do bloodwork on have an imbalance of  the omega-6 and omega-3 fats . In order to optimize the anti-inflammatory omega-3 pathway, we work in supplements such as fish oils or algae oils. Cod liver oil is a specific form of fish oil that also contains some natural vitamin D and A, making it a great option for ladies lacking those two nutrients. As with everything, I say “test don’t guess” to ensure you are supplementing properly. Or work with an RD to help you assess your dietary intake. 

The Power of Fatty Acids:

Understanding the structure of fats is like decoding a secret language. Short chain, medium chain, long chain—each has its role. Don't worry; we'll skip the biochemistry jargon and focus on what matters: the benefits of specific fatty acids in energy metabolism.

MCTs: Your Weight Management Wingman:

Meet MCTs, the superheroes of the fat world. They bypass the insulin effect, head straight to the liver, and get broken down into ketones—energy for your brain and body. Swap long chain fats for MCTs, and watch the magic happen: increased energy expenditure, greater weight loss, and satisfied taste buds. I recommend including these daily for many of my clients (however some people with more sensitive digestive symptoms do experience increased digestive distress with MCTs).

Saturated fats (including MCTs) aren't the enemy. They're necessary for hormone production, cell membranes, and even anti-inflammatory processes. Dive into the evidence—saturated fats for heart health, PCOS, Crohn's/IBD—and realize that not all humans fit into the same dietary mold.

Incorporating nutritious Fats into Your Diet:

Enough with the scare tactics; it's time to embrace fats as allies. Start small—add a tablespoon of olive or avocado oil or real butter (I love the Kerrygold brand!) to your meals. Swap out carbs for fats, experiment with roasted veggies or zucchini noodles. Be patient with this journey; your body will thank you.

As we bid adieu to the low-fat era, let's throw it back to the '90s with a laugh. Remember Olestra? The fat substitute with "occasional soiling" as a side effect—yep, a classic diet industry fail.

Remember, beautiful souls, fats are not your foes; they're your friends. So, ditch the low-fat drama and savor the goodness of a well-balanced, fat-friendly lifestyle. Your body will thank you, and so will your taste buds! 🌈💚