Fat in our diets need a much better introduction and understanding. I personally think it is given a bad wrap. But let’s let the expert educate us. Julia Zumpano, RD of Cleveland Clinic explains the top facts on fat.
For a background on fat, read this interview with Zumpano: Are you eating too much fat? (All things on the importance of fat, typical guidelines, and the long term impact of fat on the body.)
What is the #1 most misunderstood fact about fat?
“Fat is not just a source of calories,” Zumpano said. “Fat is essential for hormone production, vitamin absorption, cell health and overall wellbeing.”
What are the best foods for fat consumption?
Because we want to feed our bodies with foods that are the best bang for the buck so to speak.
Give us all the benefits!
“I recommend prioritizing unsaturated fats, like:
- Nuts
- Seeds
- Avocados
- Olives
- EVOO (extra virgin olive oil)
- Fatty fish
which derive much of their health value from their fat content, but also provide other nutrients like protein, fiber, antioxidants, vitamins and minerals,” she said.
What are the top lesser known facts on fat?
#1 Fat quality matters more than fat quantity
“One of the biggest shifts in nutrition science is that researchers focus less on total fat intake and more on what type of fat is replacing another nutrient.”
What does this mean?
“Replacing saturated fats with unsaturated fats is generally associated with better cardiovascular outcomes, whereas simply reducing fat without improving food quality may not provide the same benefit,” she said.
#2 Fat helps you absorb key nutrients
“Many people don’t realize that vitamins A, D, E, and K require dietary fat for optimal absorption. An extremely low-fat diet can impair the body’s ability to utilize these nutrients effectively.”
This circles back to the reality that balance is key.
As we learned in grade school, we need to consume the food groups, not eliminate and just get by with protein (which has been a common theme I’ve seen in 2026).
#3 Fat is a building block for every cell
“Fat isn’t just stored energy. Fatty acids are components of cell membranes throughout the body and play a role in cell signaling and hormone production.”
I love this reminder to bring the behind the scenes “work” of fat to the forefront. At every age we need to always think about the future and what helps our body as we age.
#4 Not all body fat is the same
“Body fat is metabolically active tissue. Different fat depots behave differently, with visceral fat (around internal organs) generally posing greater health risks than subcutaneous fat (under the skin), she said.
#5 Eating fat doesn’t automatically make you gain fat
“Weight gain occurs when calorie intake consistently exceeds energy expenditure. Fat is calorie-dense (9 calories per gram), which can make overeating easier, but dietary fat itself is not uniquely fattening.”
This statement is one that I hope truly resonates with all. Fat is not the diet enemy.
#6 Fat can improve satisfaction and meal enjoyment
If you focus on eating mindfully, I think you’ll identify (like I have) that a fat serving in a meal really bridges the gap and makes a positive difference, compared to omitting it.
“Fat slows gastric emptying and contributes to flavor and texture, which may help people feel more satisfied after meals. This is one reason why very low-fat diets can be difficult to sustain long term,” Zumpano said.
The human body is complex, but fueling ourselves properly and intentionally can benefit you in spades.
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