Cholesterol Confusion: Busting Fat & Carb Myths for Good
If you lived through the 90s or early 2000s, chances are you were told to fear fat. Then, somewhere along the way, the script flipped and carbs became the villain. If you’ve ever felt confused by the diet rollercoaster of low-fat, low-carb, keto, paleo, and whatever the trend of the moment is — you’re not alone.
Let’s set the record straight.
Your body makes cholesterol — and sugar is the trigger.
HERE’S THE DEAL:
Your liver makes most of the cholesterol in your body. That’s right — the cholesterol you eat in food (like eggs or shrimp) has very little impact on your blood cholesterol levels. What does have a big impact? Sugar. Especially refined carbohydrates and processed sugars.
When you eat excess sugar — whether that’s from soda, white bread, or even too much pasta — your liver gets to work converting it into triglycerides, a type of fat in the blood. These get packaged into lipoproteins (like VLDL and LDL), which can raise your overall cholesterol. At the same time, too much sugar can lower your HDL, the so-called "good" cholesterol.
So no, fat doesn't make you fat. And it doesn't necessarily raise your cholesterol. Sugar does.
THE MACRO WARS: LOW-FAT VS. LOW-CARB
The low-fat craze of the 90s told us that all fat was dangerous — which led to a rise in processed, fat-free foods loaded with sugar (hello, Snackwells) and the promotion of margarine as a "healthier" alternative to butter. Then the pendulum swung hard in the other direction: carbs became the enemy, and we were told to load up on bacon, butter, and cheese (cough: Atkins).
But both extremes miss the mark.
What your body really thrives on is whole food — not food engineered to be low in one macronutrient and high in another. It’s not about demonizing fat or carbs. It’s about choosing the right kinds:
Healthy fats like olive oil, avocado, nuts, seeds, fatty fish, and pastured eggs
Slow carbs like sweet potatoes, root veggies, whole grains, and legumes
And it’s about when and how you eat them.
Especially for women: carbs at night are medicine.
For women — especially those dealing with hormone imbalances, stress, or insomnia — eating slow-digesting carbs in the evening can actually be supportive. It helps nourish your nervous system, calm cortisol, and support melatonin production for better sleep.
Think of it this way: for a woman who’s PMSing, those evening carbs can act like a warm, grounding hug that steadies mood swings and supports serotonin (a precursor to melatonin). For a woman in menopause, carbs at night can ease the rollercoaster of cortisol spikes that disrupt sleep and heighten anxiety. A bowl of warm whole grain pasta with veggies or lentils isn’t a cheat — it’s medicine, especially when timed with your body’s needs.
While timing is especially important for carbs, fats have their own rhythm too. Including healthy fats earlier in the day — like with breakfast or lunch — can help stabilize blood sugar, reduce mid-afternoon crashes, and support steady energy. Is it any mystery that eggs are considered a breakfast food (not to mention being rich in brain-supporting choline). Fats also help you absorb fat-soluble vitamins (like A, D, E, and K), so pairing them with meals is key. Think of fats as slow-burning fuel: they help you coast rather than crash.
THE BIG PICTURE?
You don’t need to pick a side. Fat and carbs are both essential. What matters most is quality, timing, and listening to your body.
Let’s stop the fear and come back to balance.
Eat real food. Stay curious. Trust your body.
Have questions about how your body handles fats, carbs, or cholesterol? Let’s talk. I love helping people make sense of their health so they can make empowered choices — not fear-based ones.
Here's a quick sample menu to illustrate what this can look like in real life — guided by anti-inflammatory, gluten-free, Mediterranean-inspired principles:
Breakfast
Scrambled pastured eggs with sautéed spinach and olive oil
A slice of buckwheat toast with avocado
Herbal tea or warm lemon water
Lunch
Wild-caught salmon over a bed of arugula, cucumber, and quinoa
Olive oil + lemon vinaigrette
A handful of walnuts or pumpkin seeds on top
Dinner
Lentil and veggie stew with sweet potato or brown rice
Side of roasted carrots and fennel with fresh herbs
Optional: a square of dark chocolate or chamomile tea for grounding
This is just a snapshot — the goal isn’t perfection, it’s presence and nourishment.
Use berries and nuts as your "snackables" — rich in antioxidants, healthy fats, and fiber to keep your energy steady. You can also layer in adaptogenic tinctures like reishi for nervous system support or gotu kola to gently uplift mental clarity and stamina throughout the day.
If this resonated, I invite you to share it with someone you know who’s struggling with reflux or feels stuck on antacids. Small shifts can make a big difference.
