Especially for women, the dangers of a low-fat diet can be extensive! The right type of fats have an essential role in optimal hormone production, mental health and weight regulation.

Fat has always been a highly valued component of traditional diets. However it was the introduction of food processing and finding cheaper fats for food production that influenced the fat education we received. The food industry has influences over government guidelines - which means we are not always being sold the best information for our health.

Biased research results from Ancel Keys in the 50's that 'linked' saturated fat intake and cardiovascular disease risk, started the message that many people still are being told today - that all saturated fats are bad, we should eat a low-fat diet and vegetable oils are good. However this is far from the truth and was not supported from the other countries studied which were left out of Ancel Key's results, and from many studies since.

While some vegetable oils are great, such as cold pressed olive oil, the processing of most vegetable oils and spreads leaves them rancid and devoid of any nutrition or health promoting properties! They are actually more likely to cause oxidation and damage to your body.

Consuming unprocessed fats, including some animal and other saturated fats are essential for optimal health. They are needed by every cell in your body - the membrane of each cell needs these fats for proper structure and function. If your body isn't working well at a cellular level, it can not work well at an organ or system level and your body will be more likely moving toward a disease state.

Many hormones and Vitamin D require fats, including cholesterol, to be produced. Our hormones help control many important processes in our body from fertility, energy, metabolism, immunity, sleep and mood. The right fats also support digestive and skin health.

Fats keep you fuller and satisfied for longer, can be used for energy and help you absorb nutrients from your food - so always use homemade dressing, olive oil or grass fed butter on your veggies and salad! The right fats also make your food taste amazing!

It can take time to embrace fats and change your mindset after being told for decades that fats are bad - but it's time to start seeing some fats as your nourishing friend! Start adding fats to every snack and meal, and take notice of the amount that feels good for you. If you're eating enough fats and protein at your meals you should not get hungry again for at least 3-4 hours.

There is much outdated science still being used today, that states fat will make you fat! The right types of fat will help regulate your weight and help you feel more satisfied after eating. There are many studies showing that it's the refined grains and sugars that contribute to increased inflammation, weight gain, ageing, mood disorders and risk of disease. Low fat products are commonly higher in sugars.

Cholesterol has also been vilified, however it is primarily produced in your liver and is actually used as an antioxidant and is increased in your body to help repair damage. An under functioning thyroid can also cause cholesterol levels to increase. So no, you don't have to worry about eating egg yolks - that's the most nutrient dense part! (Look for pasture raised chicken eggs for the healthiest eggs). There are many studies also showing that those with the LOWEST cholesterol levels have an INCREASED risk of disease and mortality.

Fats are damaged by heat, light, processing and oxygen, so look for oils in dark glass jars. Cold pressed and extra virgin olive oils are the least processed. Saturated fats such as coconut oil, butter and ghee are more stable to the above elements, however it's still good to buy fats in glass over plastic, as chemicals from plastic can leach into the fat. Cooking low and slow is less damaging to fats.

Different fats also contain extra beneficial nutrients. Grass fed butter and ghee contain Vitamins A, D, E and K along with butyric acid which supports colon cells and digestive health. There is minimal lactose in butter and ghee, so even if you are lactose intolerant you can likely tolerate some of these. Coconut oil contains lauric acid which acts as a natural anti-microbial against infections. Olive oil contains vitamin E which acts as an antioxidant in our bodies - helping protect us from the damaging toxins we're exposed to everyday. Egg yolks contain choline which is essential for our brain and nervous system function.

Most fats contain a range of fatty acids - you've probably heard of omega-3 and omega-6. Our diets used to be higher in omega-3's but the current western diet is now much higher in omega-6's from vegetable oils, nuts, seeds and grains, which contributes to more inflammation in your body. The way animals are raised impacts the fatty acid ratio - so grain fed meat will be higher in omega-6, whereas pasture raised animals will have more omega-3. Underlying inflammation in the body is linked to many diseases and symptoms from depression, dementia, painful periods, auto-immune conditions and more.

Starving your body of vital fats can contribute to many symptoms such as low mood, hormonal imbalances, poor weight regulation, dry skin and lowered immunity. Make sure you're supporting your health by including high quality fats every day.

You can download a quick guide to choosing the right fats here!