Another gem from my afternoon of reading “health” magazines in all of their Conventional Wisdom glory. This one was in the October issue of “The Australian Healthy Food Guide”, in an article all about fat.
Choose a canola, sunflower or olive oil reduced fat table spread instead of butter
This sounds very similar to the advice in yesterdays post, based on an irrational fear of saturated fat.
When cooking, use spray oil wherever possible
I’ve not seen spray coconut oil, so can only assume they must mean spray “vegetable” oils. The whole reason for spraying is to use less fat. In that respect I guess it’s better to use less vegetable oil – but none would be a much bigger health improvement.
For salad dressings, choose a vegetable or seed oil such as canola, sunflower, olive, soybean, sesame or peanut
+1 point for the olive oil. But I’d personally rather have my salad undressed – with a serving of meat & an avocado to make sure I got some good fat with my lunch. As for putting soybean oil on my salad – what a horrible thought – don’t do it!
Choose low-fat varieties of foods whenever possible
Instead of natural, whole foods, with no added or altered ingredients, go for Franken foods instead!?
Choose reduced-fat or skim dairy foods
Fat soluble vitamins in the dairy can’t be absorbed, without the fat. Also without the fat, the sugar content is proportionally higher – increasing the insulin effect.  Not to mention the fact fat is not the villain?
Fat is essential for so many functions. It is a great energy source, without the crash and burn of relying on carbohydrates for energy. I wonder how many more years it will take before health magazines catch up? Will they actually tell us to increase our intake of good fats and give up the grains? One day?
Why the War on Fat Is Misguided
It’s fascinating — and frustrating — to see how deeply the fear of fat is embedded in mainstream dietary advice. Decades of messaging from conventional health authorities have conditioned many of us to associate fat with disease, weight gain, and poor health outcomes. But the tide is turning. More research is surfacing to validate what the Paleo community has known all along: quality fats are essential, and vilifying them has done more harm than good.
Rather than reducing fat across the board, we should be scrutinising the type and source of fat we consume. Wholefood-based fats, as found in avocados, grass-fed meats, pastured eggs, and cold-pressed oils, nourish the body and support everything from brain health to hormone production.
Decoding the “Healthy” Spreads Myth
Let’s talk about margarine and “reduced fat spreads.” Despite the health halo they’ve worn since the 1980s, these products are typically the result of intensive processing involving chemical solvents, high heat, and artificial additives. Compare this to a slab of butter from pastured cows, which is minimally processed and naturally rich in fat-soluble vitamins A, D, E and K.
Modern spreads may contain less saturated fat, but they’re often packed with omega-6-laden seed oils like sunflower and canola, which can contribute to inflammation when consumed in excess. If heart health is the goal, cutting these inflammatory oils is a better start than switching from butter to a plastic tub of yellow goop.
The Spray Oil Illusion
The advice to “use spray oil wherever possible” sounds logical from a calorie-counting perspective. Less oil, fewer kilojoules, right? But this tip misses the point entirely for those eating a Paleo or ancestral diet. Fat isn’t the enemy. In fact, including quality fats is what stabilises energy, supports metabolism and encourages satiety — all essential for a sustainable and healthy lifestyle.
Spray oils, often based on canola or blended vegetable oils, also carry propellants and preservatives. You’re far better off investing in a good-quality oil dispenser and using extra virgin olive oil or melted ghee to cook with intention — not fear.
Let’s Rethink Salad Dressings
The recommendation to pour industrial seed oils over your salad is perhaps one of the worst offenders in the guide. Soybean oil, for instance, is highly refined and often genetically modified. It’s also rich in omega-6 fatty acids, which are already overrepresented in the modern diet and contribute to systemic inflammation when unbalanced with omega-3s.
A simple Paleo-friendly dressing of olive oil and lemon juice not only enhances flavour but also provides bioavailable nutrients. Even better — top your salad with oily fish like sardines or salmon, a sliced avocado, or a handful of crushed walnuts for nutrient-rich fats that support overall wellness.
Low-Fat and Skim Dairy: A Nutritional Miss
Low-fat dairy continues to be promoted in mainstream nutrition — yet stripping dairy of its fat alters the entire nutritional profile. Fat helps slow down the absorption of lactose (milk sugar), which means it has a gentler impact on blood sugar. Removing it leads to a product with a higher glycaemic index and reduced satiety.
Furthermore, the fat in full-fat dairy plays a crucial role in the absorption of its naturally occurring fat-soluble vitamins. Calcium, often cited as the key benefit of dairy, is better absorbed in the presence of these vitamins — particularly vitamin D. It’s ironic that the very nutrients people are trying to get from dairy become harder to access when the fat is removed.
Why Fat Matters on a Paleo Diet
The Paleo lifestyle encourages an abundance of healthy fats from ancestral sources. Not only does this help stabilise energy, but it also supports vital functions such as:
- Hormone production: Many hormones, including oestrogen and testosterone, are synthesised from cholesterol and fat.
- Brain health: The brain is over 60% fat and relies on dietary fat — especially omega-3s — for optimal function.
- Cell membrane integrity: Every cell in the body has a membrane made largely of fat.
- Vitamin absorption: Vitamins A, D, E and K are fat-soluble and require dietary fat to be absorbed efficiently.
Instead of fearing fat, the conversation should shift to educating people about how to incorporate high-quality sources like grass-fed tallow, duck fat, coconut oil, and wild fish into their meals.
Breaking Up With Conventional Wisdom
When you look critically at mainstream advice, it becomes clear how much of it is rooted in outdated science, industry influence, and a fear-driven culture around food. The blanket push for low-fat everything has coincided with rising rates of obesity, diabetes and chronic illness — suggesting it may not be the solution we once thought it was.
Instead, by embracing whole, unprocessed foods and including quality fats in our diet, we can reclaim our health and break the cycle of dietary confusion. This doesn’t mean eating fat blindly — it means choosing fats that come from nature, not a factory.
How to Introduce More Good Fat Into Your Day
If you’re still getting comfortable with the idea of eating more fat, try starting with a few simple swaps:
- Use full-fat coconut milk in your morning smoothie instead of skim milk or almond milk.
- Top your meals with sliced avocado or a spoonful of tahini.
- Add a pat of grass-fed butter or ghee to your steamed veggies.
- Snack on olives or a boiled egg instead of low-fat yoghurt.
These are small changes that can significantly impact your energy, hunger levels, and satisfaction after meals.
Final Thought: It’s Time to Trust Real Food
It may take years before mainstream publications fully correct the messaging around fat. But as more people experience the benefits of a higher-fat, real-food-based approach, the momentum will grow. Until then, continue to question the advice handed down by conventional outlets and instead look to what your body tells you — fullness, clarity, strength, and stable energy are often the best indicators of a diet that’s working for you.
Ditch the sprays, the skim and the spreads. Real fat, in its natural form, has always been part of a healthy human diet.
