There’s been a misconception about fat in the diet in general for years now and it’s the remanence of misguided studies in the 80’s that are to blame mainly.

Fat is essential in our diet at every age for various biochemical functions, including the structure of cell membranes. The brain consists of a type of fat called DHA (docosahexaenoic acid), an omega-3 fat also found in our retinas. Additionally, micronutrients such as vitamins A, D, E, and K require dietary fat for absorption in the intestines, which helps prevent deficiencies and promotes optimal health.

The science part... Different kinds of fat

Polyunsaturated fats (PUFAs) Omega 3

The essential fats we need to ingest in our diet are alpha linolenic acid (an omega 3) and linoleic acid (LA an omega 6). They are classed as essential as we cannot make them in our body. These fats are involved in an array of physiological functions including our inflammatory responses, wound healing and blood clotting.

Omega 3 fats can be found in oily fish such as mackerel, haddock, salmon & trout, small amounts in shellfish such as crab, nuts and seeds (to varying degrees), and their oils, eggs (enriched varieties where the hens are fed flaxseed), soya & soya products such as beans, milk and tofu.

Furthermore, the fatty acids known as EPA (eicosapentaenoic acid) and DHA are classed as conditionally essential as they are only derived from omega 3 fats which are essential. EPA and DHA play important roles in brain and eye health as well as the health of the foetus when pregnant.

Omega 6

Omega 6 is usually abundant in the LA form in our diets due to cooking oil usage among other foods. We do not usually need to focus our attention on getting more of this type of fatty acid and should be aware that within the omega 6 classification of fats is another type known as arachidonic acid (AA) that we need to eat less of. The main reason for this is that studies have shown that AA when eaten in large amounts can be pro-inflammatory and may be linked to a variety of health conditions.

AA fats are found in animal derived foods as plants cannot synthesize it. Whilst it is classed as conditionally essential, the ratio of this type of fat is too high in western diets for optimal health. Ultrahigh levels of AA in the blood could affect platelet production, leading to non-alcoholic fatty liver disease, &  cirrhosis (1) as well as replication of breast cancer cells (2). The take away here is that we need to have less emphasis on this fatty acid than omega 3 fats. Ratios have been debated for years with some believing a 1:1 ratio ideal and others a 3:1 (Omega 3:6) typically, we tend to have 20 times more omega 6 in our diets than omega 3.

Monounsaturated fats Oleic acid (omega 9)

This is the main fatty acid found in olives which is renowned for its health benefits. associated with the diminished incidence of cardiovascular disease (3) and cancer. Although we can produce this type of fatty acid internally, an enzyme regulates this production, creating a rate-limiting effect. Research into this is still in its infancy and so oleic acid  in our diet is advised and can be found in olive oil and olives (roughly 10% oleic acid/fat)  and avocado oil. Nuts such as Hazelnuts, almonds, walnuts, pistachios, pine nuts, Brazil nuts, pecan nuts, macadamia nuts & cashews also contain some oleic acid. Seeds including pumpkin and chia also provide a source of oleic acid. Perhaps surprisingly, brie, blue cheese and hard cheeses & eggs contain oleic acid. Around 2 tablespoons of oleic acid seems to be roughly the amount needed each day to benefit from this type of fat.

Its not fair to say all saturated fat is bad for us!

Saturated fats: long chain fatty acids

Stearic acid

This is found in animal fat and coconut oil and as far as health is concerned most nutritional scientists agree that this is neutral or positive when it comes to heart health. (4)

Palmitic acid

This occurs in animal foods as well as palm oils. Studies show that this type of fatty acid has adverse health outcomes in relation to heart health as well as reduced physical activity and mood in humans (5,6). The one to avoid but in abundance in many foods.

Myristic acid

Found in many butters and oils or processed foods with butters and oils added, this does not have a good reputation when it comes to changing fat or lipid profiles in our blood (7). And although present in coconut, the overall blend and ratio of other fats in coconut outweigh the negative effects of myristic acid, making coconut and coconut oil a good food choice.

Saturated fats: Medium chain fatty acids

Lauric acid

Found in large amounts in coconut oil, this fat increases a type of good cholesterol (HDL) (8,9) and is associated with a reduced risk of heart disease. (10)

Caprylic acid

Goats milk offers a great source of this type of fat and is linked to a whole host of positive health outcomes in studies, which include weight management and increased insulin sensitivity. (11)

Trans fats – a whole different ball game

The hydrogen added to vegetable fats in industrial processing creating trans versions of fats are the ones to avoid at all costs. Trans fats are also found in small amounts in butter, meat and dairy products as well as in larger amounts sometimes in pastries, cakes, pies and processed meats such as salami. These fats are pro-inflammatory & linked to an increase in (LDL) bad cholesterol and heart disease.

Fat Vs sugar for weight gain?

A consistently balanced blood sugar is the key to minimal fat deposits, particularly around the mid-section of our body. The hormone cascade that menopause brings, adds to this risk of central adiposity or Meno belly… Sugar in the form of fruit, fruit juice, bread, pasta, rice, pastries, potatoes, sweets, jams, or honey (however organic it may be) will increase the risk of blood sugar spikes in your body. Reducing the ratio of sugar/starch to protein and fibre will allow for a steadier rise and fall of blood sugar and for a shorter duration. In real terms, this means that giving the majority of your plate vegetable based (fibre) with some eggs, fish or meat, nuts and seeds (protein) topped with some good fat (avocado, olive oil or coconut oil) is a healthier approach to eating, reducing the chance of insulin resistance – i.e. reduced risk of diabetes and central body fat.

Fat is digested with the help of an enzyme called lipase and bile from our bile duct. Its transported from our intestines via blood into the liver for filtering. From there we rearrange fatty acids for specific requirements around the body, reaching our brain, lymphatic system, or stored as adipose tissue aka body fat. When sugar intake is low, this body fat is utilised for energy.

The overall evidence in the literature suggests that medium-chain saturated fats (such as lauric acid, found in coconut oil) and monounsaturated fat (oleic acid, found in olive oil) are less likely to promote insulin resistance, inflammation, and fat storage compared to long-chain saturated fatty acids (such as stearic acid found in large quantities in butter, but particularly palmitic acid found in palm oil) especially when consumed on top of a diet moderate in refined carbohydrates. (9)

The interplay of sugar and fat in our diet is a complex one but science shows us that various fats in our diet are less harmful, in all sorts of ways, than sugar - not least for fat storage issues and supporting symptoms of menopause.

What does this all mean???

1. Choose to eat foods rich in omega 3 every day. Add avocados, eggs, nuts and seeds to your daily regime. Add in oily fish twice per week and have red meat once per week if you desire. Use coconut oil for baking and cooking as well as flaxseed oil and olive oil for dressing salads and soups.

2. Take a supplement that has some omega 3 from fish or algae if you prefer, if you are finding it hard to add these foods into your diet or if you need some additional goodness from omega 3 for health reasons and perimenopause support.

3. A reduction in sugar and starch (potatoes, rice, pasta, pastries, bread) will support your heart, body fat stores, brain health i.e. cognition and mood as well as energy levels. Many women report sugar and starch as a trigger for perimenopause symptoms and the increased risks of other health conditions at menopause are reduced with consistent balanced blood sugar levels.

4. Remove processed foods from your diet completely! Trans fat foods will never taste good enough to risk all the associated health consequences in my view.

Don’t avoid all dietary fat - particularly during perimenopause and beyond, for improved weight management and symptom support as well as overall health.

References

1             Chen J, Ruan X, Sun Y, Li X, Yuan S, Larsson SC. Plasma phospholipid arachidonic acid in relation to non‐alcoholic fatty liver disease: mendelian randomization study. Nutrition. 2023;106:111910.

2             Chang N‐W, Wu C‐T, Chen D‐R, Yeh C‐Y, Lin C. High levels of arachidonic acid and peroxisome proliferator‐activated receptor‐alpha in breast cancer tissues are associated with promoting cancer cell proliferation. J Nutr Biochem. 2013;24(1):274‐281

3             Skeaff C.M., Miller J. Dietary fat and coronary heart disease: Summary of evidence from prospective cohort and randomised controlled trials. Ann. Nutr. Metab. 2009;55:173–201. doi: 10.1159/000229002.

4             Tsenkova M, Brauer M, Pozdeev VI, Kasakin M, Busi SB, Schmoetten M, Cheung D, Meyers M, Rodriguez F, Gaigneaux A, Koncina E, Gilson C, Schlicker L, Herebian D, Schmitz M, de Nies L, Mayatepek E, Haan S, de Beaufort C, Cramer T, Meiser J, Linster CL, Wilmes P, Letellier E. Ketogenic diet suppresses colorectal cancer through the gut microbiome long chain fatty acid stearate. Nat Commun. 2025 Feb 20;16(1):1792. doi: 10.1038/s41467-025-56678-0. PMID: 39979287; PMCID: PMC11842570

5             Annevelink CE, Sapp PA, Petersen KS, Shearer GC, Kris-Etherton PM. Diet-derived and diet-related endogenously produced palmitic acid: Effects on metabolic regulation and cardiovascular disease risk. J Clin Lipidol. 2023 Sep-Oct;17(5):577-586. doi: 10.1016/j.jacl.2023.07.005. Epub 2023 Jul 28. PMID: 37666689; PMCID: PMC10822025.

6             Ceja-Galicia ZA, Cespedes-Acuña CLA, El-Hafidi M. Protection Strategies Against Palmitic Acid-Induced Lipotoxicity in Metabolic Syndrome and Related Diseases. Int J Mol Sci. 2025 Jan 18;26(2):788. doi: 10.3390/ijms26020788. PMID: 39859502; PMCID: PMC11765695.

7             Oliviero Olivieri, Giulia Speziali, Annalisa Castagna, Patrizia Pattini, Silvia Udali, Francesca Pizzolo, Laura Liesinger, Juergen Gindlhuber, Tamara Tomin, Matthias Schittmayer, Ruth Birner-Gruenberger, Daniela Cecconi, Domenico Girelli, Simonetta Friso, Nicola Martinelli. The Positive Association between Plasma Myristic Acid and ApoCIII Concentrations in Cardiovascular Disease Patients Is Supported by the Effects of Myristic Acid in HepG2 Cells, The Journal of Nutrition,150,10, 2707-2715,2020, issn 0022-3166, doi = {https://doi.org/10.1093/jn/nxaa202},

8             Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018 Mar 6;8(3):e020167. doi: 10.1136/bmjopen-2017-020167. PMID: 29511019; PMCID: PMC5855206.

9             DiNicolantonio JJ, O'Keefe JH. Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity. Mo Med. 2017 Jul-Aug;114(4):303-307. PMID: 30228616; PMCID: PMC6140086.

10          Cardoso DA, Moreira AS, de Oliveira GM, Raggio Luiz R, Rosa G. A COCONUT EXTRA VIRGIN OIL-RICH DIET INCREASES HDL CHOLESTEROL AND DECREASES WAIST CIRCUMFERENCE AND BODY MASS IN CORONARY ARTERY DISEASE PATIENTS. Nutr Hosp. 2015 Nov 1;32(5):2144-52. doi: 10.3305/nh.2015.32.5.9642. PMID: 26545671.

11          Han JR, Deng B, Sun J, Chen CG, Corkey BE, Kirkland JL, Ma J, Guo W. Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Metabolism. 2007 Jul;56(7):985-91. doi: 10.1016/j.metabol.2007.03.005. PMID: 17570262.