Is “Healthy Fat” an Oxymoron?
Listen, I was born in the ‘90s, so I know a thing or two about skinny chic and low-fat diets.
Similar to the protein craze we’re currently living in, about forty years ago, low-fat was the name of the game, and any product that touted the promise of “fat-free” was flying off the shelves. Why, you ask, did this fear of fat develop? Long story short, in July of 1976, the U.S. Senate was looking for a concrete link between diet and disease. During the 1960s and 1970s, it was not uncommon for men to drop dead of heart attacks, and the Senate was searching for something to blame. Because the harms of smoking were already on the radar, diet was the next place to look.
At the time, scientists had evidence that foods containing saturated fats, like red meat and eggs, could raise LDL cholesterol. However, there were a lot of complexities that were not yet understood—and not a lot of data. Long story short, a Senate hearing in July of 1976, prompted the creation of the first set of dietary guidelines for Americans. And one of the main goals of these guidelines was to paint fat as the villain so that Americans would limit—or even eliminate—it from their diets. Although the guidelines didn’t specifically instruct Americans to cut out fats, one of the top goals listed was: Eat more carbs. The Senate hoped that this vague guideline would encourage people to incorporate more carbs, thus reducing fat intake. And when they said “eat more carbs,” of course what they meant was “healthy” carbs like fruits, vegetables and whole grains.
Unfortunately, as so often happens, this message was lost in translation. What came across was: Fat is bad, carbs are good. And so began the low-fat craze, that we still seem to experience remnants of today—especially for those who grew up around this time period.
But here’s the thing: Fat isn’t the enemy. Healthy fats—like avocado, nuts, seeds, olive oil and fatty fish—are some of the most satisfying, nourishing foods you can include in your meals. They keep your energy steady, support hormone health and make food taste good by enhancing the flavors.
Beyond flavor, fats play a major behind-the-scenes role in how your body functions. They help you absorb key, fat-soluble vitamins (A, D, E and K), they support brain health and mood, they help regulate inflammation and they keep your hormones humming along. And because of the satisfaction factor they add to meals, you’re less likely to spend the afternoon raiding the fridge for snacks at the end of the day.
There’s something so satisfying—and even empowering as a ‘90s girlie who has been bombarded with low-fat diet trends for years—about building meals around fats that make you feel full and satisfied without leaving you sluggish. A drizzle of olive oil over roasted veggies, a handful of almonds in a salad or a spoonful of nut butter stirred into yogurt or oatmeal is simple, effortless and makes meals feel indulgent in all the right ways.
Next time you reach for a snack or build a meal, tune out the diet noise, and don’t shy away from fat. Embrace healthy fats that nourish and satisfy—because they’re not just flavor boosters. They’re essential for your energy, your hormone health and your overall well-being.
And to answer the question, no. “Healthy fats” are not an oxymoron. Rather than a trend or a guilty pleasure, they’re important macronutrients that make your meals work for you, not against you.
