Title Photography: Natasha Poly by Cedric Buchet for Sunday Times Style, 2016

Gone are the days of the 90’s low-fat craze. As our knowledge of nutrition changes and evolves over time, we have come to understand the importance of dietary fat in today’s diet.

Despite what decades of misinformed nutritional advice may claim, healthy dietary fats will not make you fat. Rather, it is quite the opposite – they are essential for overall heart, skin, and brain health. Furthermore, dietary fats help our bodies function in terms of hormone production, cell growth, nutrient absorption, and organ protection. 

ALL FATS ARE NOT CREATED EQUAL

Comprehensive research has shown that it is not the total amount of fat in a diet that is linked to weight gain and disease. Instead, it is the type of fat and general calorie intake which matters.

Photo: Lindsey Wixson for Harper's Bazaar US October 2011 

Some fats are also more beneficial and heart-healthy, while others are less so. They are mostly referred to as "good" and "bad" fat, respectively. In total, there are three types of fats – unsaturated, saturated, and trans-fat. Each is composed of different molecular structures and affects the body differently. Unsaturated and saturated fats are known as the “good” fats and trans-fats are seen as the “bad”.

Unsaturated fats – comprises of monounsaturated and polyunsaturated – are often obtained from plant sources and some animal sources with beneficial fatty acids. This includes fatty fish like salmon, fruits like avocado and seeds like flax. On the other hand, saturated fats are mainly derived from animal sources. Examples include diary milk, full-fat butter, and cheese. Lastly, trans-fats are industrially produced and can be found in highly processed foods like margarines and packaged snacks.

THE POWER OF EATING FAT

Fat is necessary for the permeability of our cells, and for proper excretion of toxins and absorption of nutrients. It also is needed for cell growth, repair, and turnover.

One of the most significant will be the effect of dietary fat on brain health, with our brain being made up of 60% fat. Hence, consuming healthy fats are necessary for cognitive function, memory, and learning.

Fats can also feed, hydrate, and moisturise the skin, nourishing cells from within. A reflection of a well-balanced diet can be supple skin and glossy hair. A diet rich in healthy fats can reduce inflammatory skin issues such as eczema and the shine in your hair can be attributed to the secretion of fatty oils through the scalp glands.

FAT IS NOT THE ENEMY

Slowly, we have come to unlearn the fear of fat. Perpetrated by major food industries and popular health media, low fat and fat-free products were touted as better-for-you alternatives for decades.

Unfortunately, products altered to a ‘low-fat’ state are often packed with additives or sugar to enhance the taste. As such, opting for pure, whole food options should always be preferred.

The key to a healthy diet is variety and moderation – this also holds true when selecting the types of fats to consume. Try to include a serving of fat with every meal, whether it be plant-based, animal-based or both. You may also wish to add in an Omega-3 supplement if your diet is lacking. It is always best to discuss this with your general health practitioner before incorporating new supplements   

Some of my favourite plant-based sources are olives, avocados, and cold-pressed oils such as extra virgin olive oil and coconut oil. Seeds like chia and hemp are excellent choices too. On the other hand, I enjoy animal-based sources like eggs and grass-fed butter. Fatty fish like salmon, mackerel and sardines are some of my diet staples as well.

Photo: By Irving Penn, 2003 

PUT IT INTO PRACTISE  

Perhaps the confusion over nutrition stems from the very idea that we view food as individual categories of fat and carbs rather than actual sustenance. I believe that when we get the foods right, the nutrients will sort themselves out accordingly. The biggest takeaway is to focus on a minimally processed diet filled with variety and colour - and to not blacklist certain macronutrients like fat.