7 Science-Backed Reasons Why Fat Is Your Friend

As a nutrient, fat doesn’t get a lot of love. It has one of the worst reputations in relation to health because people usually associate it with weight gain. But that’s not just because of its name. High-fat diets are known to pack on the pounds and increase the risk of chronic diseases.

That said, fat can be your friend as long as it’s the right kind. Consuming diets rich in monounsaturated and polyunsaturated fatty acids, which are the good kinds of fat, will do your body a huge favor.


Here are 7 great ways good fat benefits your body.

1. Fat Is A Macronutrient

Fat is a macronutrient in addition to protein and carbs


Fat is one of the three major macronutrients that keep you full. Along with protein and carbs, you need it to survive. 20–35% of your daily caloric intake should be from fat. In addition, 45–65% should be from carbs and 15–20% should be from protein.1 With this general breakdown, you’ll be able to achieve a well-rounded diet.

2. Fat Provides Energy

Fat provides more calories than carbs and protein, which also means more energy


Don’t forget that calories equal energy. Carbohydrates and proteins provide 4 calories per gram but fat offers more than double, coming in at 9 calories per gram.2 While you may cringe at the thought of calories, those 9 calories in the form of good fat can provide both nutrition and energy.

3. Fat Is Secondary Energy

Fat reserves serve as a secondary energy source in the absence of carbs


Your body depends on carbs, or glucose, as the first source of energy. But what happens when you don’t get a chance to eat? Fat comes to the rescue, providing your body with the energy it needs.3

4. Fat Builds Cell Membranes

Fat Builds Cell Membranes


Fat is necessary for cell membranes. It makes up the phospholipid bilayer, which protects the insides of every cell. And any change in this membrane’s structure is linked to cell changes caused by aging and oxidative stress.4

5. Fat Promotes Vitamin Absorption

Consuming fat aids the absorption of fat-soluble vitamins A, D, E, and K


Fat-soluble vitamins – A, D, E, and K – need fat to be properly absorbed by the body.5 These nutrients are crucial for good health, so fat has an important job.

According to a 2015 study in the Journal of the Academy of Nutrition and Dietetics, fat promotes vitamin D absorption. Many people become deficient in this nutrient, especially during winter. But, if a meal includes fat and a vitamin D-3 supplement, absorption of the vitamin will improve.6


6. Fat Supports Brain Health

Polyunsaturated fatty acids are responsible for neuron production, which enhances brain health

Fat also supports nervous system function.7 Polyunsaturated fatty acids induce neurogenesis, or the production of neurons. As you age, this protects cognitive function and reduces the risk of neurodegenerative disease.8 The brain also contains fat mostly in the form of docosahexaenoic acid (DHA), a type of omega-3. 9

7. Fat Provides Flavor

Fatty ingredients improve the flavor and consistency of food

Fatty ingredients can totally upgrade a meal. They also improve consistency, especially if your food is particularly dry or plain. The nutritional quality of a dish improves with healthy fats.

With the right choices, you can eat healthy fats every day. Eat more avocados, olives, nuts, seeds, fish (like salmon, tuna, mackerel, herring, and trout), and olive, safflower, or avocado oil.