at war with diet culture (as usual)
As usual, I am fighting a constant and difficult war against diet culture. Diet culture is a set of beliefs and practices that place a value on thinness, often at the expense of health and wellbeing. This culture promotes the notion that our worth and success as individuals are tied to our weight and body size, leading to harmful behaviors such as restrictive eating, over-exercising, and constant self-monitoring of one’s body.
One of the main problems with diet culture is that it promotes a narrow and unrealistic view of what it means to be healthy, disregarding individual differences and placing all people into the same box. It’s important to recognize that health is not a one-size-fits-all approach and that every person has unique needs and preferences when it comes to food and exercise.
Moreover, the demonization of certain foods, such as carbs or fats, perpetuated by diet culture can lead to disordered eating habits and the consumption of fewer nutrients. This can ultimately result in nutrient deficiencies, negatively affecting our physical and mental health.
Another concerning aspect of diet culture is the numerous products and programs that are marketed as “quick fixes” to weight loss or health issues, often with no scientific evidence to back up their claims. These products and programs can be harmful both physically and financially and may contribute to the unhealthy cycle of yo-yo dieting.
It’s essential to move away from diet culture and embrace a more balanced and sustainable approach to health. This means focusing on nourishing our bodies with wholesome and satisfying foods, engaging in physical activity that we enjoy, and prioritizing our mental health and well-being. We should appreciate and celebrate the diversity of bodies and perspectives, recognizing that health comes in numerous shapes and sizes.
the war on fat
According to diet culture, thinness is wellness. This seriously misguided mindset fuels the demonization of fat, leading people to avoid it altogether or feel guilty when consuming it. The reality, however, is that fat is an essential nutrient that our bodies need to function properly. It helps absorb vitamins, supports our brain function, and helps regulate our hormones.
Fat is an essential nutrient that plays a key role in our body’s ability to absorb vital nutrients. This is because certain vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning that they need fat to be properly absorbed and utilized by the body.
When we consume whole foods that contain fat, such as avocado, nuts, seeds, cow’s milk, fatty fish such as salmon, or certain oils, these fats help to transport these fat-soluble vitamins through our digestive system and into our bloodstream. From there, they can be carried to different cells and tissues throughout our body where they are needed.
Without adequate fat consumption, our body’s ability to absorb and utilize these important nutrients can be compromised. This can lead to nutrient deficiencies, which can contribute to a range of health problems over time. Here is a summary of common diseases and symptoms associated with deficiencies of fat-soluble vitamins:
| Disease(s) | Key Nutrient | Symptoms | Whole Foods rich in key nutrient |
| Lung Cancer, Prostate Cancer, Age-related macular degeneration | Vitamin A | nyctalopia or night blindness, poor growth, dry skin or hair, cognitive decline | eggs, whole milk, sweet potatoes, spinach, kale, broccoli, carrots, cantaloupe, mango, beef liver |
| Type 2 Diabetes, Cancer, Heart Disease, Multiple Sclerosis, Tuberculosis, Dementia, Rickets, Osteomalacia | Vitamin D | weakened bones, fatigue, depression, hair loss, sleep issues | whole milk, fish oils, salmon, tuna, egg yolk |
| Heart Disease, Cancer, Parkinson’s Disease, Amyotrophic Lateral Sclerosis (ALS) | Alpha-tocopherol/Vitamin E | ataxia, decreased immune function, peripheral neuropathy, retinopathy | almonds, sunflower seeds/oil, whole wheat, peanuts/peanut butter, collard greens, spinach, pumpkin, asparagus, mangoes, avocado |
| Blood clots, Heart Disease, Osteoporosis, Osteomalacia | Vitamin K | a longer time for blood to clot, bleeding, hemorrhaging, bone fractures | collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces, soybean and canola oil, eggs |
Unfortunately, the demonization of fat has led to the production of many so-called “low-fat” products that are often high in sugar and processed ingredients. This trend has contributed to the rise in obesity and other health issues, as people consume these products in the belief that they are healthier than their full-fat counterparts.
nutritional fat vs. obesity
Nutritional fat is essential for our bodies to function properly. However, excessive consumption of fats can lead to obesity and other health issues.
When consumed in moderation, fat provides our bodies with energy and is essential for the absorption of certain vitamins and minerals. Fats also help support brain function, hormone regulation, and maintain healthy skin and hair. Adding healthy sources of fat to our diet can be beneficial to our overall health and wellbeing.
On the other hand, obesity can result from a diet that is high in unhealthy fats, sugars, and calories. Obesity can lead to a variety of health issues, including diabetes, heart disease, high blood pressure, and certain types of cancer. Obesity can also lead to mental health issues, such as depression and anxiety.
It’s important to maintain a healthy balance when it comes to fat consumption and overall diet. Consuming excessive amounts of fat can lead to an unhealthy weight and result in damaging health implications. However, when consumed in moderation, healthy fats are essential for our bodies to function properly and to maintain optimal health. It is always recommended to speak with a healthcare professional or registered dietitian for personalized nutrition recommendations.
to oil or not to oil?
Generally speaking, the answer is yes – oil it up! Fat is not only a necessary part of our diets, it’s a delicious one as well! A drizzle of oil or a small slab of butter can easily elevate a salad dressing, fried egg, potatoes, toast, or anything really. Fat adds beautiful texture and flavor that can make our foods taste more satisfying and leave us feeling full and satiated.
“Bad” oils are those which may have adverse effects on our health when consumed in large quantities or heated to high temperatures. Such oils include, but are not limited to, partially hydrogenated oils, vegetable oils like soybean oil, corn oil, and canola oil, and oils that are high in saturated or trans fats such as palm oil or coconut oil. These types of oils may contribute to inflammation, high cholesterol levels, and have been linked to an increased risk of heart disease and other chronic conditions.
On the other hand, good oils are those that provide health benefits and support our body’s natural functions. These oils are typically rich in monounsaturated and polyunsaturated fats, omega-3 fatty acids, and antioxidants. Examples of good oils include olive oil, avocados, nuts and seeds, seafood, and flaxseed oil. These oils can help to lower inflammation in the body, support healthy cholesterol levels, and have been linked to a reduced risk of heart disease and other chronic conditions.
It’s important to note that even good oils should be consumed in moderation as they are still a source of calories. When cooking with oils, it’s best to use oils with a high smoke point, as oils that are heated to a high temperature can produce harmful compounds. It’s also recommended to avoid reusing oils, as this can produce harmful compounds that are linked to an increased risk of cancer.
In summary, while bad oils can be detrimental to our health, good oils can provide health benefits and support our body’s natural functions. By making thoughtful choices about the oils we consume, we can ensure that we are supporting our body’s overall health and wellbeing. Another note that the literature around “bad” and “good” oils is constantly changing, and the best practice is to use the oils that you enjoy the most, that are the appropriate smoke-point for your cooking methods, and that you can use in moderation to improve your cooking and eating experiences.
I rest my case, for now
It’s way past time that we shift away from the harmful mindset diet-culture has inflicted on us and embrace a more balanced and nutritious approach to eating. Every individual has unique needs and preferences when it comes to food, and it’s important to make choices based on what feels good and nourishing to our own bodies. Let’s break free from the limitations of diet culture and appreciate the diverse array of foods that can support our health and wellbeing.
Therefore, it’s important to include healthy sources of fat in our diet in order to support our body’s overall nutrient absorption and utilization. By doing so, we can ensure that we are providing our bodies with the nutrients needed to function properly and maintain optimal health and wellness.
-w.w.
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