For decades, fats were framed as public enemy number one, blamed for everything from obesity to heart disease. But is that the whole story? The truth is, fats play an essential role in our mental health, and the low-fat craze of the 90s did more harm than good. Let’s dive into the truth about fats, the lies we’ve been told, and why it’s time to reconsider how we think about this critical nutrient.
The 90s War on Fats: What Went Wrong?
The Rise of Low-Fat Diets
In the 1990s, government guidelines and media campaigns vilified fats. The mantra was simple: “Fat makes you fat.” Low-fat and fat-free products were marketed as the healthier choice, and people flocked to them, believing they were doing their bodies a favor.
But what really happened?
Food manufacturers removed fat from products and replaced it with sugar and refined carbohydrates to make them palatable. As a result, we started consuming empty calories, which contributed to skyrocketing obesity rates, diabetes, and inflammation.
what we were told to eat in the 90s
Eating in the 90s often meant navigating a world obsessed with low-fat everything. Breakfast might start with a bowl of sugary cereal, cleverly marketed as “low fat and fiber-rich” but loaded with refined carbs, or a low-fat yogurt packed with plenty of sugars.
For lunch, you might grab a turkey sandwich on white bread with a dollop of fat-free mayo, paired with baked potato chips and a diet soda.
Snacks often consisted of fat-free cookies or pretzels, celebrated for their lack of fat but offering little nutritional value.
Dinner might include pasta with low-fat marinara sauce and a side of garlic bread—heavy on the carbs, light on the nutrients.
Dessert? A scoop of fat-free frozen yogurt, which felt indulgent but was really just sugar in disguise.
This carb-heavy, low-fat diet was a recipe for blood sugar spikes, energy crashes, and an overall lack of satiety—a far cry from the nutrient-dense meals we aim for today. Not to mention, the correlated rise of heart and metabolic diseases that came with it.
Understanding Fats: The Good, the Bad, and the Essential
Healthy Fats Are Essential for mental health
Fats aren’t just okay—they’re necessary for mental health. Healthy fats like those found in avocados, olive oil, nuts, seeds, and fatty fish are vital for:
- Cellular function
- Heart health
- Reducing inflammation
- Balanced mental health
These fats keep our bodies running efficiently and help prevent chronic diseases.
Saturated Fats: Villain or Misunderstood?
The truth about saturated fats is more nuanced than the 90s would have you believe. While we shouldn’t consume them in excess, moderate amounts of high-quality sources like grass-fed butter and coconut oil can be part of a balanced diet. In fact, the benefits to cooking with these saturated fats is undeniable.
You will still find that the health industry leaders are still toting the idea that saturated fats are villains. Can you believe that on some nutrient tracking apps, it still sends a scary warning that a particular food you might log is high in saturated fats??
The Real Enemy: Trans Fats
If there’s a true dietary villain, it’s trans fats. Found in processed foods, these artificial fats disrupt cellular function, increase inflammation, and harm both physical and mental health.
The Critical Role of Fats in Mental Health
Fats and Brain Function
Your brain is about 60% fat, primarily omega-3 fatty acids. These fats are essential for neurotransmitter function, memory, and mood regulation. When we don’t get enough healthy fats, our brains suffer. There is evidence on evidence of the direct link between low fat diets and depression.
The Mental Health Decline of the 90s
During the low-fat craze, people consumed fewer omega-3s and more processed foods. Studies show that mental health plummeted following this with increased rates of depression, anxiety, and cognitive decline rose during this time.
It’s not a coincidence.
Healthy fats reduce inflammation, support brain function, and help regulate mood.
1. Mental Clarity and Emotional Resilience
Healthy fats improve focus, memory, and mood. They also help stabilize blood sugar, reducing the emotional highs and lows caused by refined carbs. Read in our previous article about the changes our client, Lynn felt when she finally regulated her blood sugar.
2. Balanced Hormones and Stress Management
Fats are the building blocks for many hormones, including those that regulate mood and stress. As you include the health fats in your diet, you’ll find that your hormonal regulation evens out and becomes more consistent. Without them, your body struggles to maintain balance.
3. Physical Benefits That Boost Mental Health
Healthy fats reduce inflammation, enhance energy levels, and improve physical performance. When your body feels good, your mental health follows suit.
Practical Tips to Incorporate Healthy Fats Into Your Diet
Choose Whole Foods Over Processed Products
Skip the low-fat snacks and reach for:
- Avocados
- Nuts and seeds
- Olive oil
- Wild-caught fish
Combining Fats, Proteins, and Carbs
Healthy fats work best when paired with other nutrient-dense foods. Some examples:
- Grilled salmon with a side of quinoa and sautéed spinach.
- Avocado and egg on sourdough or gluten-free toast, sprinkled with chia seeds and pink Himalayan salt.
- A handful of almonds paired with a piece of fruit.
Prioritize Omega-3s
Make fatty fish like salmon or mackerel a regular part of your diet. Twice a week is a good goal. Add chia seeds, flaxseeds, or walnuts to meals for an extra omega-3 boost as well. My favorite way to do this is to add flax seed to a smoothie or walnuts in some bread I might be making. Toasted walnuts also go well as a topper for a kale salad.
Be Mindful of Portion Sizes
Fats are calorie-dense, so while they’re essential, moderation is key. A handful of nuts or a tablespoon of olive oil is usually enough to get the benefits without overdoing it.
Remember: saturated fats are not the enemy. But they aren’t meant to be the main star.
remember…
For years, we were led to believe that fats were the enemy, but the current science has shown us otherwise. Mental health has significantly increased since the 1990s, conveniently when the low-fat craze began. Healthy fats are essential for physical and mental well-being, and it’s time to reclaim their rightful place in our diets.
If you’ve been stuck in the low-fat mindset, it’s not too late to make a change. Start small: drizzle olive oil on your salads, snack on a handful of nuts, or enjoy a piece of avocado toast. These simple steps can help nourish your body and mind, paving the way for a healthier, happier you.
Let’s ditch the lies of the past and embrace the truth about fats—they’re not your foe; they’re your ally.