Skipping fats in your diet? Why it could do more harm than good

Creamy avocados, crunchy nuts, nutrient-packed seeds, rich olive oil, and heart-healthy fatty fish, anyone? No we aren’t deliberately trying to hijack your weight-loss schemes. These are the very fats that your body craves, yet often gets neglected in the pursuit of a ‘slimmer’ lifestyle. But don’t let the word ‘fat’ fool you—these are the fats your diet truly needs.

For instance, Ishika Chatterjee, a Dubai-based homemaker recalls many of her nutritional missteps, which includes avoiding anything to do with oil, fish, eggs, or even butter for that matter. “I tried crafting my own plan, which obviously didn’t work out, because I was tired and lacked energy for the whole day,” she recalls. And so she would snack in the middle of the day, invariably. As a result, there was not much change in her weight.

Her experience isn’t uncommon, as many of us mistakenly cut out these crucial fats to shed pounds.

The misconceptions surrounding fats

The reality? Not all fats are the enemy, and not all fats are created equal. Helen McQueen, a Dubai-based clinical nutritionist, sheds light on the misconception: "The term ‘fat’ has been vilified for years. People think low-fat diets are the answer, but often, they’re just replacing fats with sugars and refined carbs—leading to obesity and diabetes."

McQueen insists there’s more to the fat conversation: “It’s not about cutting out fats—it’s about choosing the right ones.”

The right and wrong kinds of fat

It’s a common reaction: You hear ‘fats’ and ‘diet’ in the same sentence, and your mind immediately shuts down. How could something with the word “fat” possibly help with weight loss? In our quest to slim down, many of us go to extremes, cutting out entire food groups and declaring a war on fat.

As Raghda Ali, Clinical Dietician and Nutritionist at Medcare Sharjah, and Melanie Dsouza, Dietitian, Aster Hospital Sharjah explain, focus on healthy fats like those found in avocados, nuts, seeds, olive oil, and fatty fish in moderate quantities. “These fats are essential for your heart, brain, and overall body functions. Unlike unhealthy fats, they provide long-lasting energy and help your body absorb important vitamins like A, D, E, and K,” explain Ali.

Meanwhile, saturated fats, found in foods like butter, red meat, and cheese, can elevate your bad cholesterol (LDL) levels if eaten excessively, increasing your risk of heart disease. Trans fats, which are commonly found in fried and processed foods, are the worst kind and can lead to inflammation and other health problems. Unsaturated fats, like those in nuts, fish, and olive oil, improve your heart health and help reduce inflammation, adds D’Souza.

Why do we need fats in our diet?

For starters, fats are calorie dense. They provide us with energy in small bursts, explain Ali and D’Souza. As they explain: Eating the right fats in the right amounts does wonders for your metabolism, helping you feel fuller for longer and reducing those cravings that lead to overeating. This, in turn, makes managing your weight easier. But that's not all—healthy fats also help your body absorb essential nutrients and keep your energy levels steady, so you can power through the day without any crashes. You can look at it this way: It’s a win-win for both your health and your hunger.

If you’re still wondering whether you should include fats in your diet, the experts provide several more reasons:

A necessity for your heart health

Healthy fats, particularly monounsaturated and polyunsaturated fats, are good for your heart. They help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL). They protect your arteries from the dangers of plaque buildup. By including sources like avocados, olive oil, and fatty fish in your diet, you’re providing your heart with the support it needs to function optimally. The result? A reduced risk of heart disease and stroke.

For brain function

Ever wonder why omega-3 fatty acids are often referred to as ‘brain food’? These essential fats are vital for maintaining cognitive function and mental clarity. They help keep your brain cells firing at full capacity, which can enhance memory, focus, and mood regulation. Omega-3s, found in foods like fatty fish (salmon, mackerel), walnuts, and flaxseeds, are particularly important for reducing inflammation and supporting long-term brain health, even potentially helping to ward off cognitive decline.

Research published in Frontiers in Aging Neuroscience in 2014 highlighted the neuroprotective effects of omega-3 fatty acids, particularly DHA (Docosahexaenoic Acid), on brain function. Omega-3s play a vital role in cognitive health and may protect against cognitive decline in aging populations.

They help you absorb nutrients

Vitamins A, D, E, and K are all fat-soluble vitamins, meaning they need fat in order to be absorbed and utilised by the body. Without healthy fats, you could be missing out on the full benefit of these essential nutrients. For example, vitamin D is crucial for bone health and immune function, but it can only do its job effectively if you’re getting enough healthy fats in your diet.

For healthy skin

Fats can really be your aid in skincare.  Omega-3 fatty acids help maintain the skin’s lipid barrier, which locks in moisture and protects against dryness and irritation. Avocados, rich in monounsaturated fats, are packed with antioxidants and vitamins that nourish your skin from the inside out. By including these healthy fats in your diet, you're giving your skin the hydration and protection it needs to stay soft, smooth, and glowing.

How do they help in weight-management?

You might not need to snack, if you have your share of healthy fats.  D’Souza explains: Fats digest more slowly than carbohydrates or protein, meaning they keep you feeling full for longer. This helps prevent frequent snacking or overeating. Including healthy fats in your meals can help manage hunger and make it easier to stick to a balanced diet.

So, if you were considering a ‘low-fat’ diet, you may want to reconsider: “A low-fat diet isn’t always the only best approach for weight loss. Instead, focus on a good balance ratio of good quality of  fats , high fiber fibre carbs and protein you eat. Healthy fats can support weight loss by keeping you satisfied. Balancing fats with protein and fibre-rich foods is more effective than simply cutting out fat,” explains D’Souza.

In summary, without healthy fats, your body struggles to process vitamins such as A, D, E, and K, which are crucial for everything from bone health to immune function. Fats also play a key role in maintaining healthy skin, hormones, and heart health. Eliminating fats can lead to fatigue, hormone imbalances, and increased cravings for sugary, processed foods, ultimately sabotaging your health goals. Rather than cutting fats entirely, the focus should be on choosing the right types—like avocados, nuts, and fatty fish—to nourish your body and support long-term wellness.

So, the next time you hear 'fats,' don’t dismiss them outright. Instead, consider them a vital part of a balanced diet—one that can empower you to live healthier and feel stronger.