Food

Let's talk about fat: Nourishment beyond macros

Practical tips to boost your body.

Emiliano Pena

23 Jun 2025 • 5 min read

As gay men, "fat" can feel like a four‑letter word, especially when your worth tends to be measured in mirror angles. Body image and diet culture often go hand in hand, and it can be easy to internalise the message that eating fat is indulgent or undisciplined. But fat from food is not an enemy. Your body cannot thrive without it.

What fat actually does

Forget the fear‑mongering. Fat is doing behind‑the‑scenes work that keeps you fabulous: it helps make testosterone, cushions your organs and supports your mood during Mercury retrograde. Your brain is partly a fancy lump of fat, so feed it right. Plus, vitamins A, D, E and K are all fat‑soluble. If there is no fat, you cannot absorb them. Fat also slows digestion and makes meals more satisfying, helping you feel fuller for longer. And while we often talk about fat in the singular, there is actually a whole family of fats.

Not all fats are the same

There are two broad families of dietary fat: unsaturated and saturated. At room temperature, unsaturated fats stay liquid, while saturated fats go solid. And what if I told you unsaturated fats are further classified into monounsaturated and polyunsaturated? The latter includes the "popular" omega‑3 and omega‑6 fatty acids. Your body needs all of them to function, but only omega‑3s and one omega‑6 (linoleic acid) are strictly essential, meaning you must get them from food. Overall, no more than 35% of daily energy should come from fat; for many adult men, that's about 90 g in total.

And here is the catch: too many omega‑6s can tilt the balance toward inflammation. Health guidelines recommend aiming for a 3 : 1 ratio of omega‑6 to omega‑3, yet most UK diets sit closer to 10 : 1. Translation? Fewer refined seed oils, more walnuts, flaxseed and oily fish, or algal oil if you eat plant‑based.

Saturated fats are the misunderstood cousins. Certain types raise LDL ("bad") cholesterol, so UK guidelines cap saturated fat at roughly 20 g per day. And then there are trans fats, a kind of unsaturated fat that your body struggles to process. Trans fats may raise "bad" cholesterol, lower HDL ("good") cholesterol, and potentially promote inflammation. While they are present in only small amounts in nature, some industrial processing methods, such as hydrogenation, can significantly increase their presence.

Which foods are sources of fat?

Monounsaturated fats live in olive oil, avocado and most nuts. As for polyunsaturated fats, you can find omega‑3 fats in oily fish, flaxseed, chia seeds, walnuts and algal oil. Whereas omega‑6 fats are present in most nuts, seeds and seed oils. Saturated fats are concentrated in coconut products, palm oil, chocolate, cheese, butter, lard and fattier cuts of meat. If you follow a plant-based diet, fat-rich sources include olive oil, avocado, tahini, flaxseed, hemp seeds, walnuts, and omega‑3 supplements derived from algae.

Keeping fat in check: choose, swap, add

Choose olive oil for cooking, leaner cuts of meat and a couple of oily fish portions a week (salmon, mackerel, sardines, etc) or an algal oil supplement if you eat plant-based.

Swap full‑fat milk for semi‑skimmed or a fortified plant drink, and trade some butter or ghee for olive oil.

Add a handful of mixed nuts to breakfast or as a snack, a tablespoon of ground flaxseed to porridge or yoghurt, or slices of avocado on toast.

Queer health snapshot: lipids, meds and risks

Some HIV medications can push up LDL and triglycerides. Prioritising unsaturated fats can support a healthier blood lipid profile. While a diet high in saturated fat could add to the risk. Testosterone therapy can also shift cholesterol profiles, so regular lipid checks and informed fat choices may become even more critical. And let's be real: long-term stress, disordered eating and body image struggles can (directly or indirectly) raise the risk of heart disease in our community.

Final bites: fat, pleasure and power on your plate

Next time you are in front of your plate, let fat back in without guilt but with purpose. Picture roasted aubergine drenched in tahini‑lemon sauce, scattered with pistachios, a drizzle of olive oil, bright pomegranate jewels and a sprinkle of flaxseed. Crunchy, creamy, bright. Eating fat is not a betrayal of your goals; it is one way to nourish your body and enjoy the life you are building.

Spread the love with food.

PS: Coming next—carbs: more than just sugar, your spark.