Fats: Friend or Foe?
You’re probably like me—raised to think fats were public enemy #1, right?
Walking through the grocery aisles, you’d grab low-fat everything, thinking it was the “healthy” choice. Or maybe you’d pick up a stick of butter, feel that pang of guilt, and then set it down like it might explode into heart disease on the spot. And yet, in the back of your mind, you know you need omega fats, so there you go, buying an omega supplement.
The whole fat situation is so confusing! Trust me, you’re not alone.
Fats have become the ultimate frenemy in the nutrition world, leaving most of us paralyzed and overwhelmed.
But no more of that today!
I’m here to give you the lowdown on fats—why they’re actually essential, how they boost your energy and brainpower, keep your digestion happy, crush those sugar cravings, and which fats to reach for (and avoid) when you’re back at the grocery store.
Fats Fueling Your Energy and Brain
Think of fats as your body’s power generators. Sure, carbs can give you a quick spark, but fats are the slow-burn fuel, like the logs that keep a campfire burning all night long. Without fats, you’re stuck in a cycle of quick burns and crashes, relying on carbs that leave you hungry and low on energy by mid-morning. Fats, however, keep you cruising through the day.
And your brain? It’s practically a fat fan club.
Made up of nearly 60% fat, your brain thrives on omega-3 and omega-6 fats for mental clarity and memory. Omega-3s—those friendly fats in fish and flaxseeds—keep nerve cells sharp and communication on point. No fats? Expect brain fog, distraction, and a good chance of getting sidetracked every few minutes.
Fats as a Catalyst for Digestion
Fats play a VIP role in digestion. They help your body absorb vitamins A, D, E, and K. Think of these vitamins as “fat-soluble”—basically, they can’t do their job unless you’ve got some fats in your system to carry them through.
Fats also help your liver produce bile, which is essential for breaking down food and keeping your digestion smooth. Without fats, all those nutrient-packed meals? Not nearly as beneficial as they could be.
Fats for Decreasing Cravings
Have you ever finished a meal and felt like you could eat again in an hour?
Enter: fats, your satiety superstars.
When you add healthy fats to your plate, they trigger the release of leptin, aka the “I’m full, thanks!” hormone. Low on fats? No leptin, no satisfaction, and cue the cravings. Without those satiety signals, you’re much more likely to reach for sugary snacks. Quality fats—like nuts, seeds, and avocado—help you feel satisfied and stable, keeping you away from that candy stash.
The Friends and Foes of Fats
By now, you’re probably thinking, Okay, I get it! But what fats should I be eating?
The Good Guys:
Monounsaturated fats, found in olive oil, avocado, and almonds, support heart health and tame inflammation.
Polyunsaturated fats, like omega-3s and omega-6s, are your brain and cell heroes. Omega-3s from sources like fish and flaxseeds are especially amazing for mental clarity.
Natural saturated fats, like butter, can also be beneficial! Butter, especially from grass-fed sources, provides healthy fats that support brain health, satiety, and nutrient absorption when enjoyed in moderation.
Fats to Avoid:
Those processed fats in margarine, vegetable oil, and packaged snacks? Think of them as the party crashers. Highly refined and loaded with chemicals, they’re the ones you want to keep off your plate.
By understanding the true role of fats, you can head to the grocery store with confidence, knowing which fats will boost your energy, brainpower, and digestion.
No more fat confusion—just pure fuel for a healthier, happier you! And as for butter? Turns out, this nutrient-rich fat is a friend after all, offering healthy fats that support everything from brain health to feeling fuller for longer—so enjoy it (in moderation) without the guilt.
