Fat Without Fear: Making Peace with This Essential Nutrient

What flashes through your mind when someone mentions dietary fat? If you're like most folks, there's probably an instant cringe, thanks to decades of messaging that painted fat as the villain in our food story. The 80s and 90s low-fat craze didn't just change our pantries; it rewired how we think about this entire nutrient.

Now the pendulum has swung so far in the opposite direction that social media is full of influencers literally eating sticks of butter in the name of "fat as fuel," completely ignoring both quality and long-term consequences.

Here's what I know as both a chemist and someone who's spent years helping real people navigate nutrition: fat is neither an angel nor a devil. You're not a saint or sinner based on what's on your plate. Unfortunately, our culture still teaches women especially to moralize food, creating guilt and shame around nutrients that our bodies actually need to function.

For too long, fat has been painted as angel or devil—when really, it’s just a nutrient your body needs.

The truth? Food isn't good or bad. It's simply more or less aligned with your goals. And when it comes to fat, your body needs some to be healthy. The right amount for you depends on your unique context, not some magic number from the latest diet trend.

Let's unpack this together so you can replace fear with clarity and make fat work for you instead of against you.

Understanding Fat: It's Not Just One Thing

That shimmer of oil on your salad, the richness in your favorite ice cream, the satisfying bite of an avocado…these all come from a diverse family of molecules we call fats. And here's the key: it's not just one molecule doing one job. Different fats have completely different effects on your body based on their specific structure.

We’re going to focus on fatty acids, which are what we measure as fats in our foods and are often bundled in threes (that’s where the term triglyceride comes from). They’re usually long chains of carbon atoms, and they can be used as a dense source of energy for the body. But depending on their exact shape, they can also become starting materials for hormones, the building blocks of cell walls, or even signaling molecules that bind to receptors in your cells and tell them what to do. The specific shape of each molecule is key in the message it sends.

Without going into scary atomic detail, let’s visualize fat structure using an example that will no doubt be familiar to all the families out there: LEGOs.

Types of Fat Visualized as LEGO Blocks

Imagine you're building with LEGO blocks. Straight blocks stack tightly into a solid wall—that's saturated fat (butter, coconut oil, the marbling in meat). These have straight molecular chains that pack tightly and stay solid at room temperature. Your body can actually make these fats when it needs them, so you only need small amounts from food. They do provide compact energy and help stabilize cell membranes, but too many can "stack up" in places you don't want, like artery walls.

Now picture slipping in some bent LEGO pieces. Suddenly your wall can't stack as tightly. That's unsaturated fat, where molecular "bends" keep the fat liquid at room temperature:

• Monounsaturated fats (olive oil, avocados, almonds) have one bend—like adding a few angled pieces that loosen up the structure. These are particularly beneficial because they support heart and metabolic health by improving your LDL/HDL cholesterol balance and helping your body use insulin more effectively, all while keeping your cell membranes flexible.
  

• Polyunsaturated fats (walnuts, flaxseed, fatty fish) have multiple bends, creating an even more fluid structure. These include the essential omega-3 and omega-6 fats that your body literally can't produce on its own. They become the building blocks for important signaling molecules that support brain function, vision, and cardiovascular health—making them non-negotiable nutrients you must get from food.

  
  

Then there are trans fats: the knockoff LEGO bricks of the fat world. These have been artificially straightened even when they should have bends. They stack like saturated fats but interact with your body's systems in all the wrong ways, causing damage over time. There's no safe level, which is why most countries now restrict them.

The way fats are shaped changes how they act in your body. Saturated fats have straight chains that stack tightly, making them solid at room temperature. Unsaturated fats have bends that keep them more fluid and flexible. Trans fats are artificially straightened, which lets them stack like saturated fats but causes harm in the body because they don't fit correctly on some cell receptors. (Fun fact: these LEGO-style models are made with my kids’ actual Duplo blocks!)

Whole Foods vs. Processed: Context Changes Everything

Here's something crucial that most nutrition advice misses: there's a world of difference between fats that occur naturally in whole foods and those that have been isolated or heavily processed.

• Naturally occurring fats (especially from plant sources such as nuts, seeds, avocados, olives) come packaged with fiber, vitamins, minerals, and protective compounds. Your body processes these more slowly, and they tend to be more filling and nutrient-dense.
  

• Processed fats (refined oils, shortening, anything hydrogenated) are stripped from their whole-food homes. They're still useful in moderation, but they're calorie-dense and easy to overdo without the fiber and nutrients that normally help signal fullness. The most dangerous trans fats come from ultraprocessed foods or refined oils that are overheated.
  

This is especially relevant here in Puerto Rico, where it's easy to overdo fried foods and processed oils—not just from fast food, but from beloved traditional dishes. You don't have to give these up, but being mindful about frequency and cooking methods can make a significant difference for your long-term health.

There's No Magic Number—And That's Actually Good News

For decades, diet culture has pushed us into boxes: either low-fat or high-fat, with no middle ground.

Here's the liberating truth: you don't need to live in a restrictive box. Science gives us just a few solid benchmarks:

• Keep trans fats as close to zero as possible

• Limit saturated fats to under 10% of total calories
  

Beyond that? You have room to experiment and find what works for your body, your lifestyle, and your family's needs.

When Your Context Matters Most

• If you have high cholesterol or heart disease risk: Stay on the lower end of the fat spectrum, especially saturated and trans fats. But don't go fat-free—prioritize heart-healthy options like extra virgin olive oil, walnuts, and fatty fish.
  

• If you're highly active: Fat can be your friend. Because it's energy-dense, it helps you meet higher calorie needs without eating constantly. Focus on quality sources like nut butters, avocado, and olive oil-based dressings.
  

• If weight loss is your goal: Don't eliminate fat—that's neither healthy nor sustainable. Fat is essential for hormone production (crucial for women), brain health, and every cell membrane in your body. Instead, be mindful of portions and pair fats with protein and fiber to promote lasting satiety.
  

The Plant-Based Advantage

One of the best parts of emphasizing whole plant foods is that it naturally lowers the fats most associated with health risks…without obsessive tracking.

Most whole plant foods are naturally low in saturated and trans fats. When you eat mostly plants and go easy on processed foods and oils, you're automatically increasing your intake of health-promoting fats while reducing problematic ones.

This approach also gives you flexibility. Need more calories or satisfaction? Lean into nuts, seeds, avocado, or tahini. Focusing on heart health? Emphasize legumes for protein and creaminess while using higher-fat ingredients more sparingly.

Mofongo, reimagined: made with just a touch of olive oil and paired with beans, soy meat, and pesto hummus—a comforting Puerto Rican classic with a heart-healthy twist.

Making It Work in Real Life

You're busy. You're feeding a family. You don't have time to obsess over grams of fat or calculate percentages for every meal. The beauty of understanding fat is that once you get the basics, you can create a pattern that works without constant vigilance.

Start by noticing how different foods make you feel. Fat balanced with protein and fiber should leave you satisfied for hours, not sluggish or craving more food. If you're constantly hungry or having energy crashes, you might need to adjust either the amount or type of fat you're including.

If you’re concerned about chronic disease risk, the most precise way to dial in your fat intake is by looking at your own data. Your lipid panel, triglycerides, and other labs can show how your body responds to different fats in your diet, and those responses vary a lot from person to person. Dr. Gio will be sharing more about how to interpret those markers in an upcoming post!

Remember: the best eating pattern is one you can maintain long-term—one that feels satisfying, supports your health goals, and brings joy to your table. That means making room for cultural foods and family traditions while keeping the bigger picture in balance.

Your Next Step

You don't have to fear fat, and you don't have to follow someone else's rules about it.

Understanding fat—its types, sources, and how it affects your body—gives you the power to make choices that align with your health goals and your real life. There's no single formula you have to hit, just a balanced way forward that honors both science and satisfaction.

Ready to figure out what that looks like for you and your family? Book a free discovery call with us to explore your goals and get personalized next steps. And if you want the inside scoop on upcoming workshops and seasonal programs, make sure you're on our email list—that's where we share all the good stuff first!

Dr. Chelsea Anorma, PhD, NASM-CNC, is a Certified Nutrition Coach and Chemical Biology PhD helping overwhelmed women regain energy and confidence through sustainable, science-backed wellness coaching.