Ask Chef Walter: Importance of fats in diets – Chef Walter Potenza

by Chef Walter Potenza, contributing writer

Fats are not the enemy but an essential component of a healthy diet. They provide energy, support brain health, regulate hormones, and play a role in heart health.

Friends:

As a chef with years of experience, I want to share some personal notions about treating fats in my diet. Through the years, I have gained valuable knowledge in nutrition, but it has not always been applied in the right direction. It may sound ironic, but those who cook professionally must pay more attention to their food intake. After many years, I have understood that our dietary choices significantly impact our health and well-being. Unfortunately, there is a lot of misunderstanding and unfair criticism surrounding fats, essential nutrients our body needs. It is high time we shed light on the importance of fats in our diets and how they directly affect our health.

Dispelling the Fat Myth

For years, fats have been portrayed as dietary villains, believed to be the primary culprits behind weight gain and cardiovascular diseases. However, this perception needs to be more accurate. Fats are not the enemy; instead, they are indispensable to our health. Fats are an integral part of my diet because they serve several crucial functions within my body. First and foremost, fats are an efficient source of energy. They provide a concentrated form of calories, which is fundamental during increased physical activity or when my body requires sustained energy. Moreover, fats play a fundamental role in absorbing fat-soluble vitamins (A, D, E, and K). Without adequate dietary fats, my body would struggle to absorb these vitamins, potentially leading to deficiencies and related health issues.

My brain is a voracious energy consumer and heavily relies on fats for proper functioning. I make a balanced use of omega-fatty acids essential for brain health. These fats are vital for maintaining cognitive function, improving mood, and reducing the risk of neurodegenerative diseases. Additionally, fats form the structural basis of cell membranes, including those in my brain cells. A diet deficient in fats could impair cell communication and lead to neurological issues. Hormones are the messengers that regulate various bodily functions, from metabolism to mood. Fats are involved in hormone production and regulation. For instance, cholesterol, often demonized, is essential for producing hormones such as testosterone and estrogen. Balanced hormone levels are critical for maintaining overall health.

We know that not all fats are created equal, and it’s crucial to distinguish between healthy and unhealthy fats. Saturated and trans fats in fried and processed foods can contribute to cardiovascular diseases. On the other hand, unsaturated fats, including monounsaturated and polyunsaturated fats, have been shown to have numerous heart-healthy benefits. I incorporate at least three tablespoons of olive oil into my daily meals, using it in various ways, such as with mixed nuts, avocado, and alternative fatty fish like salmon, whiting, and mackerel. These foods are excellent sources of heart-healthy fats and profoundly reduce cholesterol levels and inflammation, improving vessel function. 

Contrary to popular belief, fats aid in weight management. Including healthy fats in my diet helps me feel more satiated and less prone to overeating. When I consume a balanced diet that includes fats, I’m less likely to experience energy crashes and cravings, which can lead to unhealthy snacking. While fats are essential, I must strike the right balance in my diet. Consuming excessive fats, especially unhealthy ones, can increase weight and other unwanted health issues.

The key is moderation and choosing the suitable types of fats.

Some Practical Tips for Incorporating Healthy Fats

1. When cooking, cook with Olive Oil: Replace saturated fats like butter with heart-healthy olive oil.
2. Add Nuts and Seeds: I incorporate a variety of nuts and seeds into my diet as snacks or salad toppers.
3. Fatty Fish: Include fatty fish like salmon, tuna, and sardines in my weekly meal plan for a dose of omega-3 fatty acids.
4. Avocado Love: Enjoy avocados as a spread on toast, in salads, or as a smoothie ingredient.
5. Limit Processed Foods: Reduce my intake of processed foods that are high in unhealthy and trans fats.
6. Read Labels: Check food labels for trans fats and choose products with zero trans fats.
7. Moderation is Fundamental: Be mindful of portion sizes and overall calorie intake.

Our brief takeaway

In Conclusion, dear readers, fats are not the enemy but an essential component of a healthy diet. They provide energy, support brain health, regulate hormones, and play a role in heart health. However, making wise choices regarding fats is crucial, focusing on unsaturated fats and limiting saturated and trans fats.

Understanding the importance of fats in my diet has led me to make informed dietary choices contribute to my overall well-being. By incorporating the right fats into my meals, I can enjoy better health and a more satisfying and enjoyable eating experience. So, let’s embrace fats as the valuable allies they are and make them a part of our balanced and nutritious diet.

Come to Puglia in October 2025

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Chef Walter is featured HERE every Sunday with his regular Ask Chef Walter column!

Meet Chef Walter! There is a constant, recognizable thread in the career of Walter Potenza to elevate the level of Italian culinary culture in the United States. Besides his unquestionable culinary talent and winning business perspective, Chef Walter has been a relentless educator with passion and knowledge who defeats stereotypes. His life, career, and values are a model, an example to follow by any chef of Italian gastronomy working outside Italy.  

Chef Walter appears regularly on National and International Networks such as Food Network, ABC, CBS, NBC, RAI, FOX, and Publications such as NY. Times, Washington Post, Wall Street Journal, Food & Wine, Saveur, Gourmet, and several Italian media outlets.  And now “RINewsToday”!