An 'adequate fat' diet:
Fats are important for many reasons. They are needed for normal hormone production, insulation of the body, proper functioning of the cardiovascular system, brain and nervous system, and vital organs; building of cell membranes, formation of our skin, and the absorption of certain nutrients (such as Vitamins D, E, K, and A). Fats also supply energy to the body. Fats are comprised of smaller units called fatty acids. Some are considered essential, and others non-essential. The essential ones need to be part of a diet as the body cannot make them.
Let's now discuss how much fat is needed to be healthy? Answer: It depends! Yes, that's right, it depends on your body's needs at a given time. 'Low-fat diets' are becoming more popular and I'm glad to see this trend, as I feel that the average diet is much too high in fat and low in good quality carbohydrates (fruits and veggies). I don't believe high-fat diets are healthy. (And... NO, the 'Mediterranean Diet' is not healthy because of all the olive oil they eat. It's healthy because they eat a large amount of fruits and veggies). I don't advocate eating all the butter, cheese, oils, bacon and lard that you want. Stick with plant fats. They are much healthier and much easier to digest.
Dr. SAM hodling a Durian- (a.k.a. "King of Fruits")
Most whole natural foods have some fat in them, so if you are eating a healthy diet comprised of a variety of natural, organic, whole foods, it's pretty hard to be on a 'no-fat diet.' However, I've seen many people shun overt fats (foods that obviously contain fats) completely. This combined with not eating enough food overall, usually leads to not getting 'adequate fat' in one's diet. Consequently, one's health begins to suffer.
If you are a vegan/vegetarian, I would consider keeping the following foods (overt fats) in your diet: avocados, raw nuts and seeds, coconuts, durian, etc. These foods are healthy and worth eating. So, how much fat is good? I recommend no greater than 15% of total calories come from fat for most adults (Note: Fat % may be higher in infants and children). How will you know how much you are eating? You have to keep track. The body naturally does this, and it will tell you how much fat to eat. However, since many people are out of tune with their body's signals, one may have to keep track in a food journal. For the little time it takes to write down what you eat throughout the day, it's totally worth it as this will help you maintain a healthy diet.
I've seen both ends of what I like to call the 'fat disconnect' spectrum (including both inside and outside of the raw food world). The 'disconnect' means that what a person thinks he/she is doing is not the same as what is being done. So, I've seen people that tell me they are on a 'low fat diet,' and yet 60% or greater of their calories come from fat! Then, there are the people telling me they are getting enough fat in their diet, yet they try to shun all fats and end up not getting enough. In both cases, I've seen their health suffer.
So, pay attention and strive for an "adequate fat diet".
In loving service,
Dr. SAM