You Are What You Eat: What dietary fats you should and shouldn’t be consuming
Healthy fats are an essential part of the human diet. They’ve been unfairly blamed for many of the modern health issues that plague Western culture. What’s good? What’s bad? Should I be consuming fats? Is Keto right for me? I hear these questions frequently in my clinic, so I thought I’d take some time to clear the air. As always, I’ll do so through a Traditional Chinese Medicine lens.
Healthy fats are essential for many vital functions in the body. We need them as an energy source, they’re a major component of cell structure and ensure proper communication between cells, they aid in nutrient absorption, are crucial for brain & heart health, are essential for hormone production, inflammatory control, and healthy skin & hair. That’s a lot of important stuff, right?!
The quote "you are what you eat" is especially accurate when it comes to dietary fats because the types of fats we consume directly influence the composition of fats in our bodies. Here's why:
Cell Membrane Structure: Fats are a key component of cell membranes. The quality of fats we eat (healthy vs. unhealthy) determines the flexibility, function, and health of our cells.
Inflammation: The types of fats in your diet affect inflammation levels. Healthy fats, like those from olive oil, avocado, and fatty fish, help reduce inflammation, while trans fats and excessive omega-6 fats (from processed foods) can increase inflammation, which contributes to chronic diseases.
Hormone Production: Fats are precursors for hormones, including sex hormones like estrogen and testosterone. The quality of fats influences hormone balance—healthy fats support proper hormone production, while poor-quality fats can disrupt hormonal health.
Antioxidant Defense + Skin Protection: Healthy fats (like those in raw nuts and seeds, and olive oil) often contain antioxidants (e.g., vitamin E) that protect skin from oxidative stress caused by UV exposure. Unhealthy fats lack these protective compounds, and so a high seed-oil diet leads to more oxidative stress, ages your skin faster, and can even promote skin cancer
Energy Storage & Usage: The fats you eat are stored and used by the body for energy. Eating healthier fats (like monounsaturated and polyunsaturated fats) helps the body store energy in a way that supports metabolism, while unhealthy fats can impair fat metabolism and increase the risk of metabolic disorders.
In essence, the fats you eat literally become part of your body's structure and function, making the saying "you are what you eat" particularly true for dietary fats.
Through a TCM Lens
In TCM terms, we say that fats help build tissues, fluid, and support Yin. They can give a sense of security and grounding. When utilized in the body they turn Yang becoming energizing and warming. More is needed in the diet in colder climates and they are necessary for the assimilation of vitamins A, D, E & K.
Because of their energetic actions in the body (support Yin and fluids + turn Yang and warming), it’s important for those with signs of Heat and or Dampness to avoid or limit oils and fatty foods until their health pattern is stabilized. This includes those with feelings of physical, mental or emotional heaviness and excess weight.
Unhealthy fats and oils (those that are rancid, overheated, refined) may promote tumour growth, cancer, obesity, HT disease, GB disorders, and contribute to diabetes and degenerative disorders. Excess use may manifest as cravings, cloudy thinking, weakened vision, inflammation, pain, spasms, cramps, emotional attachment and anger.
What Fats to Prioritize?
Ideally, all oils should be unrefined and cold pressed/ expeller pressed and stored in a dark, glass bottle in a cool place. Cook with coconut oil, ghee, grass-fed butter, grass-fed beef tallow. Use flaxseed, avocado, and olive on your foods after they’ve been prepared. Certain oils have other applications. Coconut oil is great for skin and mouth care. Sesame oil can be used topically for dry skin, skin eruptions, ulcers, fungal skin diseases and arthritis pain. Olive oil can also be used for skin ulcers. Ghee has antiviral and anti-cancer properties.
If you’re a snacker, choose baked over fried cooking methods. Look for snacks with avocado, coconut, and olive oil. They’re probably going to be somewhat damaged from the higher heat, but they’re better options than seed oils.
When it comes to animal fats, the healthier the animal, the healthier their fat composition will be - this includes beef, fish, chicken and their eggs, pork, goats, sheep, wild game, and milk products. Here are the key points that determine a healthy animal:
Diet: Opt for grass-fed, pasture-raised, or free-range animals, as they have better nutrient profiles (more omega-3s, vitamins, and antioxidants).
No hormones or antibiotics: Choose hormone-free and antibiotic-free meats to avoid negative health impacts.
Humane conditions: Animals raised in low-stress, humane environments produce healthier meat.
Sustainability: Support farms using sustainable or regenerative practices.
Wild-caught or hunted: Wild animals and fish are leaner and more nutrient-rich.
What to Avoid?
Rancid oils smell and taste rank and bitter; there is a sensation of sharpness at the back of the nose/throat area when smelling or eating. Avoid canola, vegetable, soybean, corn, and sunflower, as they are often GMO, refined at high heat, then bleached and deodorized to mask their rancidity.
Avoid frequent eating at restaurants, as most of them use less expensive and therefore less healthy oils. Some restaurants and cafe’s are catching on but they’re few and far between.
Conclusion
The fats and oils we consume have a profound impact on our overall health and well-being, affecting everything from cell structure to hormone production and inflammation levels.
By prioritizing high-quality, unrefined fats and oils we can support optimal body function and maintain balance from a TCM perspective.
Every person has different health needs, so if you’re unsure what you should be consuming, book in a session today and we can come up with a plan!