Why Fats Don’t Make You Fat!

For years, fat has been unfairly blamed for weight gain and poor health. Thankfully, we now know that the right types of fats are not only safe but also essential for overall wellbeing.

At Dig In Health Co Dietitians, we want to set the record straight—fats don’t make you fat! Instead, when eaten in the right amounts and from the right sources, they play a crucial role in helping your body thrive!

Why We Need Fats

Fats are one of the three main macronutrients (along with protein and carbohydrates), and they are vital for many body functions. They provide long-lasting energy, help keep our cells healthy, support brain function, and are a key part of hormone production. Without enough fat in your diet, your body simply can’t work at its best.

Fat-Soluble Vitamins

Certain vitamins A, D, E, and K—are fat-soluble, meaning your body can only absorb them properly when fat is present. These vitamins are important for strong bones, healthy vision, immunity, and protecting your cells from damage. If your diet is too low in fat, you may struggle to get the full benefit from these nutrients.

The Thermogenic Effect of Dietary Fats

Interestingly, fats have a thermogenic effect, meaning your body uses energy to digest and metabolise them. This slight boost in metabolism can help with energy balance and even support weight management. While fats are more energy-dense than carbs or protein, your body doesn’t simply “store them as fat.” Instead, they play a role in keeping your metabolism active and steady.

Good and "Not-so-Good" Fats.

Not all fats are created equal.

• Good fats (unsaturated fats, particularly Omega-3 fats) help protect your heart, reduce inflammation, and support brain health.

• Less desirable fats (trans fats, and excess saturated fat) may contribute to higher LDL cholesterol and, for some people, increase risk of heart disease.

It’s all about balance—choosing more of the good and less of the bad.

Saturated Fat and Heart Disease: What Does the Evidence Say?

Saturated fat has long been in the spotlight for heart health, with guidelines traditionally recommending we limit our intake. But how strong is the evidence behind this advice?

A recent systematic review and meta-analysis of randomised controlled trials (RCTs)—the gold standard of research—looked at whether reducing saturated fat actually prevents cardiovascular disease (CVD) or lowers mortality. Surprisingly, the review found no significant difference between people who reduced saturated fat and those who didn’t when it came to cardiovascular death or major heart events.

So, does this mean saturated fat is harmless? Not quite. While these results suggest the story is more complex than once believed, RCTs have limitations. They are often shorter in duration and cannot ethically test long-term, high saturated fat diets from childhood into later life.

We also know that saturated fat can raise LDL cholesterol in some individuals, but it is now considered much lower in its risk profile for serious cardio-vascular events than other indicators. And while LDL is often labelled “bad cholesterol,” the link between LDL and heart disease is influenced by many factors, including:

• Genetics

• Overall diet quality

• Fibre intake

• Physical activity

• Inflammation and metabolic health

The takeaway? Saturated fat may not be the sole villain, especially when eaten in the context of an isocaloric (calorie neutral) diet. The broader dietary quality also matters significantly. A dietary pattern with quality sources of whole-grains, legumes, fruits, vegetables, nuts, seeds, and healthy oils has been shown to support heart health more than simply focusing on one nutrient.

Moreover, reducing or eliminating refined or processed grains, which contribute to elevated blood glucose and increased waist circumference and subsequent insulin resistance, is paramount for reducing inflammation and improving long-term heart health.

Where Do We Get “Good Fats”?

You can find healthy fats in foods such as:

• Avocados

• Nuts and seeds (walnuts, chia, flaxseeds are rich in Omega’3s)

• Olive oil

• Fatty fish (salmon, sardines, mackerel are rich in Omega’3s)

• Eggs

These foods not only provide essential fatty acids but also come packaged with fibre, protein, and antioxidants—making them excellent for overall health.

How Much Do We Need?

The amount of fat you need depends on your individual health goals and lifestyle, but a general guide is that 20–35% of your daily energy intake should come from healthy fats. That might look like including a handful of nuts, a drizzle of olive oil on your veggies, or a serving of salmon in your weekly meals.

The Bottom Line

Fats don’t make you fat—overeating and imbalance do. When it comes to saturated fat, the evidence shows the picture isn’t black and white. While it may not directly cause heart disease, excess intake isn’t wise either. The healthiest approach is to focus on overall diet quality, replacing excess saturated fat with whole plant foods and unsaturated fats, particularly Omega-3s, whenever possible.

At Dig In Health Co, we’re here to help you learn how to eat with confidence, without the fear of healthy fats.

Let’s Work Together

Want to know how our dietitians or therapy assistants can support you or a loved one?

Our service area extends from the Sunshine Coast and Bribie Island to North Brisbane, available in clinic, online, or at home. Book online at www.diginhealthco.com.au  

or email us admin@diginhealthco.com.au