Should we eat more fat in winter? The nutritional facts decoded

October 8, 2025 •

3 min read

According to research, our appetite for carbohydrates and fats often increases during winter as our bodies seek more energy to stay warm. But should we eat more fat in winter, and if so, what kind? The answer is a nuanced one, focusing on healthy fat sources for energy, insulation, and nutrient absorption, rather than mindlessly consuming excess calories.

Quick Summary

During winter, the body's energy needs and cravings for fats may increase, but the quality of fat matters more than the quantity. Healthy fats provide essential fatty acids, support hormone function, and are crucial for absorbing fat-soluble vitamins, while unhealthy fats pose significant health risks. A balanced approach incorporating nutritious fats is key for warmth and overall wellness.

Key Points

Focus on healthy fats: Prioritize unsaturated fats from nuts, seeds, and fish over saturated and trans fats found in processed foods.
Support your immunity: Healthy fats are essential for the absorption of fat-soluble vitamins (A, D, E, K), which are crucial for maintaining a strong immune system in winter.
Increase energy and warmth: The body's metabolism increases slightly in colder weather. Healthy fats provide a concentrated energy source and support your body's natural warming mechanisms.
Combat winter cravings mindfully: Instead of caving to cravings for unhealthy comfort foods, substitute them with nutritious alternatives like nuts, avocados, and warm, healthy soups.
Beware of excessive weight gain: Overindulging in high-calorie, unhealthy fats can lead to excess weight gain, increasing the risk of chronic health issues.
Mindful moderation is key: The answer is not to eat more fat indiscriminately but to consciously choose healthy fat sources and practice mindful eating during the winter months.

Understanding your body's winter needs

As temperatures drop, your body's metabolism increases slightly to maintain core temperature, leading to potential cravings for calorie-dense foods like fats and carbohydrates. Healthy fats are a concentrated energy source, provide insulation, and are essential for absorbing fat-soluble vitamins (A, D, E, and K), important for immunity during reduced sun exposure.

The types of fats: Healthy vs. unhealthy

Prioritize healthy fats while limiting unhealthy ones. Healthy fats, like those in avocados, nuts, seeds, and fatty fish, can help lower bad cholesterol and provide essential fatty acids, supporting brain health and reducing inflammation. Unhealthy fats, found in processed foods, fried items, and fatty meats, increase the risk of heart disease, raise bad cholesterol, and contribute to weight gain.

How to incorporate healthy fats into your winter diet

Incorporate healthy fats strategically. Replace unhealthy fats with better options for benefits without the risks. Combining healthy fats with other warming foods can provide energy and support health.

Snack on nuts and seeds: Almonds or walnuts offer healthy fats, protein, and fiber.
Cook with healthy oils: Options include olive, avocado, or coconut oil.
Embrace fatty fish: Salmon and mackerel are good sources of omega-3s.
Add avocado to meals: A source of monounsaturated fat.
Use ghee in moderation: A traditional warming fat source.

Fat types for winter wellness

The table below outlines the differences between healthy and unhealthy fats for winter health:


Feature	Healthy Unsaturated Fats	Unhealthy Saturated and Trans Fats
Primary Source	Avocados, nuts, seeds, fatty fish, olive oil	Processed foods, fried snacks, baked goods, fatty meats
Winter Benefit	Boosts immunity, supports brain health, provides sustained energy	Can lead to weight gain, high cholesterol, and chronic disease
Nutritional Profile	Rich in omega-3s, omega-6s, and monounsaturated fats	High in calories with limited nutritional value
Impact on Health	Anti-inflammatory and heart-protective	Pro-inflammatory and increases risk of heart disease and diabetes
Contribution to Warmth	Aids in maintaining metabolism and core body temperature	Excess can lead to unhealthy weight gain rather than healthy warmth

Conclusion: Quality over quantity is key

While winter cravings for fatty foods are natural, focus on the quality of fat, not just quantity. Choosing healthy unsaturated fats supports energy, immunity, and well-being. A balanced diet with regular activity and hydration is more beneficial than unhealthy seasonal indulgence.

Frequently asked questions

Do we burn more calories in winter?

Some experts believe metabolism slightly increases in winter to maintain core temperature, potentially burning more calories.

Is it normal to crave more fatty foods in cold weather?

Increased cravings for fatty, high-calorie foods in winter are common biological responses to cold and shorter days.

What are the best healthy fats to eat in winter?

Good options include fatty fish, nuts (walnuts, almonds), seeds (flax, chia), avocados, and healthy oils like olive and coconut.

Can healthy fats help with dry winter skin?

Sufficient healthy fat intake is important for skin health and can help with winter dryness.

Is it a good idea to eat butter or ghee in winter?

Small amounts of ghee are traditionally used in winter for warmth and as a healthy fat source, although unsaturated fats are generally preferred.

How can I get enough Vitamin D during winter with limited sun?

Ensure adequate healthy fat intake (e.g., fatty fish, eggs) for Vitamin D absorption. Fortified foods and supplements can also help.

What are the risks of eating too much unhealthy fat in winter?

Excessive unhealthy fat can cause weight gain, high cholesterol, and increased risk of chronic diseases like heart disease.

Frequently Asked Questions

The belief that we need to eat more fat in winter is a partial myth. While our bodies may naturally crave more calorie-dense foods, the focus should be on the quality of the fat, not just the quantity. Eating healthy fats is beneficial, but consuming excessive unhealthy fats is not recommended.

Healthy fats are essential for absorbing fat-soluble vitamins A, D, E, and K. Since sunlight exposure, a primary source of Vitamin D, is limited in winter, ensuring you consume adequate healthy fats is critical for nutrient absorption and overall health.

Fats act as a concentrated energy source, and the process of metabolizing them helps generate body heat. Healthy fats, in particular, support the body's metabolism and are key to maintaining a stable core temperature during cold weather.

For winter, good choices include almonds, walnuts, flaxseeds, and chia seeds. These are packed with protein, fiber, and healthy omega-3 fatty acids, providing sustained energy and supporting overall health.

Replace unhealthy options with wholesome alternatives. Try warming soups and stews made with lean protein and vegetables, snack on nuts and seeds, or have a square of dark chocolate for a healthy and satisfying treat.

Even if you are less physically active indoors, your body's nutritional needs remain important. While you might need fewer overall calories, focusing on healthy fats for immunity and nutrient absorption is still vital. Avoid overindulging in high-calorie foods out of boredom.

Make your soups healthier by trimming fat from meat before cooking, adding plenty of vegetables, legumes, and whole grains for fiber, and using reduced-salt stock. A drizzle of olive oil can add healthy fats.