09/08/2025
Why Do We Crave Fats?
Despite recommendations from the Centers for Disease Control and Prevention for low-fat diets, experts emphasize that fat is essential, with no more than 30 percent of daily calories from fat advised. Fat supports hormone production, blood sugar regulation, brain function, skin health, and absorption of fat-soluble vitamins (A, D, E, K). It also enhances meal satisfaction by regulating hunger and adding flavor.
Signs of insufficient fat intake include persistent hunger, dry skin, fatigue, brain fog, digestive issues, and frequent illness due to poor nutrient absorption and inflammation.
How do you know your body is craving fats?
1) You are hungry soon after eating. Fat plays a role in slowing stomach emptying. When you include fat, food remains in your stomach longer. “Without it, blood sugar spikes and crashes more quickly, leaving you hungrier sooner,” explains Scott Keatley, registered dietitian. This can manifest as feeling hungry shortly after meals or constantly craving food. The fat in your meal provides a lasting feeling of satisfaction.
2) Your skin is dry and flaky. Certain fats, including omega-3 and omega-6 fatty acids, help maintain your skin’s healthy barrier and lock in moisture. Insufficient fats may cause dry, irritated skin.
3) You are tired often. A low-fat diet often leads to higher carbohydrate intake. “This causes a rapid rise in blood sugar, followed by a drop, which is associated with reduced energy,” says Sonya Angelone, registered dietitian.
4) You experience brain fog. “Fat is very important for brain function,” says Jessica Cording, registered dietitian. Without sufficient fat, your brain lacks power. An insufficiency in fat is often replaced with sugar, which impairs clear thinking. The impact on blood sugar also indirectly affects brain health.
5) You have digestive issues. Fat stimulates bile production and the release of pancreatic enzymes, both essential for digesting food and absorbing nutrients. A lack of fat can lead to bloating and constipation. A balanced intake of fats is vital for digestive regularity.
6) You are sick frequently. Your immune system relies on the absorption of fat-soluble vitamins A and D. “If you are not absorbing these properly due to low fat intake, your immune system operates at reduced capacity,” Keatley explains. Omega-3 fatty acids (found mostly in fish), considered healthy fats, also help lower inflammation in the body. Chronic inflammation from insufficient good fats is linked to serious health conditions, including cardiovascular disorders and autoimmune diseases.
At The Khader Center (https://shop.dinakhader.com/), Dina champions healthy fats to transform your wellness journey. Incorporate nutrient-rich foods like avocados, olives packed in water (glass jars), Brazil nuts, raw sunflower seeds, and raw pumpkin seeds (in moderation) into your diet. Use organic raw coconut oil for cooking to leverage its medium-chain triglycerides, which support metabolism and heart health. Avocados shine in salads, enhancing flavor and nutrient absorption. Good fats stabilize blood sugar, reduce inflammation, and promote satiety, aiding weight management. They are vital for hormone production, brain clarity, and glowing skin. Omega-3s from fatty fish boost immunity and combat chronic inflammation, lowering risks of heart disease.
Dina can guide you to balance fats for optimal health. Schedule a consultation today to embrace good fats and thrive! Call The Khader Center at
(914) 242-0124 to schedule a consultation. We are here to support your wellness—every season of the year.
Wishing All Of You Continued Great Health,
Dina Khader