FATS IN FOOD – FRIEND OR FOE?

Fats in food are often misunderstood — many people fear they only cause weight gain. Learn why healthy fats are essential for your body and how to choose the right ones.

The word “fat” often causes unnecessary worry. For many years, people believed that eating fat automatically leads to weight gain. But in reality, not all fats are the same, and some are very important for your health.

Fats help your body absorb vitamins, regulate temperature, build cell structure, and give you a feeling of fullness. They’re also essential for brain function and hormone balance. Especially valuable are unsaturated fats, found in foods like avocado, nuts, olive oil, and fatty fish.

The real problems usually come from saturated and trans fats, which are often found in processed foods — cookies, cakes, fries. These types of fats are not as helpful and, in large amounts, can increase inflammation and the risk of heart disease.

You don’t need to remove fats — you just need to choose wisely. A no-fat diet often leads to hunger, low energy, and frustration, which can lead to overeating. Healthy fats help you feel satisfied and are important for both well-being and weight balance.

Three practical tips:

1. Include healthy fats in your meals. Try a piece of avocado, a handful of nuts, or a spoonful of olive oil on your salad.

   
   

2. Avoid processed fats. When reading product labels, look out for “hydrogenated fats” or trans fats.

   
   

3. Focus on quality, not just quantity. Not all fats are bad — the key is choosing the ones that support your body.