The fat-free illusion and the sugar trap
For more than forty years, the world of nutrition has been haunted by a specter: that of fats. We were told that fat was public enemy number one, responsible for all our ills, from obesity to heart disease. This collective fear has led to a radical transformation of our diet: to compensate for the lack of flavor and texture of 'light' products, the industry has massively introduced processed sugars and starches. As a cook, I saw this drift from the inside. I have seen palaces become impoverished and bodies exhausted under the weight of this illusion. But for my part, I always refused to give in to this panic. I continued to use premium fats because my instinct and experience told me they were essential.
Today, science is finally starting to catch up with culinary wisdom. We are rediscovering that natural fats are not the problem, but part of the solution. My own health, at sixty, is living proof. My energy has never waned, my mental clarity is sharper than ever, and my weight has remained stable despite decades of living amid temptation. The fear of fat was based on incomplete and often biased science. By reintroducing good fats into our plate, we not only regain taste; we find our fundamental biological balance.
The nobility of the source and extraction
Be careful though: not all fats are equal. What matters above all is quality and origin. In my kitchen, I only swear by 'noble' fats. An extra virgin, cold-pressed olive oil that still carries the scent of cut grass. A lard from pigs raised outdoors, fed on acorns and roots. A deep yellow pastured butter, rich in fat-soluble vitamins. These fats are living, complex products that provide the body with much more than just calories. They are the vectors of vitamins A, D, E and K, essential to our immune system and our cellular regeneration.
Conversely, I avoid like the plague highly processed industrial vegetable oils – soybean, corn, rapeseed – which are often hot extracted with chemical solvents. These fats are pro-inflammatory and distort the biological message we send to our cells. Choosing a quality fat is an act of respect for your body. It’s giving it clean, efficient and noble fuel. Fat is the soul of a dish; if the soul is corrupted, so is the dish. By returning to traditional sources, we rediscover a wealth of flavors and benefits that the industry had tried to make us forget.
The hormonal signal of real fullness
The greatest power of fats lies in their ability to create deep, lasting satiety. Unlike carbohydrates which cause insulin peaks followed by sudden drops (the famous 'bar drop'), fats trigger much more stable hormonal signals of fullness. Eating fat stimulates the release of cholecystokinin (CCK) and leptin, hormones that tell the brain: 'It's okay, we have everything you need, you can stop looking for food.' This is real metabolic satiety, not simple stomach distention.
When you eat a meal rich in good fats and quality proteins, you'll be full for hours. You no longer have these compulsive snacking urges at three o'clock. You are no longer a slave to your blood sugar. This freedom is incredibly valuable, especially as we age. It allows you to stay focused, have a clear mind and no longer see food as a constant obsession. Fats offer us the luxury of time and serenity. They are the foundation of a peaceful relationship with our plate.
Fat as a vector of aromas and pleasure
From a culinary standpoint, fat is a chef's best friend. It is the universal vector of aromas. Most odor and taste molecules are lipid soluble; they need fat to dissolve and to coat our taste buds. Without fat, the flavors remain flat, one-dimensional. With a touch of good fat, they explode, lengthen and gain complexity. This is what creates this sensation of 'roundness' in the mouth, this sensual pleasure which makes a meal memorable.
By using fats intelligently, you can reach peaks of indulgence without ever resorting to sugar. Fat provides the richness, texture and satisfaction that we often seek in desserts or starchy foods. A vegetable roasted in duck fat, a fish topped with a lemony fromage blanc, a salad generously drizzled with fruity olive oil... these dishes are immensely satisfying. They nourish the body and the soul simultaneously. Pleasure is no longer an enemy of health, it becomes its driving force.
The fuel of maturity and endurance
At sixty, I understood that my body preferred to burn fat rather than sugar. The energy from lipids is background energy, endurance energy. It's like going from a gasoline engine that revs and runs out of steam to a diesel engine that's powerful and smooth. This energetic stability is crucial for maintaining sustained physical and intellectual activity throughout the day. No peaks, no crashes, just a constant presence and quiet strength.
This metabolic transition — what we call keto-adaptation — is a true fountain of youth. It reduces oxidative stress, protects neurons and stabilizes mood. By making fats my main source of energy, I have the impression of having found a fairer method of use for my body. I no longer fight against my biology, I work with it. Fats are not just an ingredient; they are the very foundation of a vibrant and balanced life.
Claiming the nobility of fats
Ultimately, adding fat back into our diet is an act of wisdom and courage. It means refusing simplistic dogmas to embrace the complexity of life. It's choosing quality, satiety and authentic pleasure.
I invite you to no longer be afraid of fat. Learn to choose the best sources, learn to cook them respectfully, and observe how your body reacts. You will discover new vitality, inner peace and gourmet satisfaction that you never thought possible. Fats are nature's gift to a fulfilling life; open this gift, and let wealth enter your kitchen and your life. Long-lasting satiety is within reach.
