Raw Truths: The Fat Myth with Kiko @namadokiko
The Fat Myth: Debunking Raw Vegan Confusion and Finding Balance
If you’ve spent any time in the raw vegan world, you’ve probably heard a lot about fat. Some say all fat is bad. Others claim you can eat endless amounts of raw nuts, seeds, and avocados and thrive. So what’s the truth? In this post, I want to break down the fat myth, share what I’ve learned from over two decades on this path, and help you find a balanced, sustainable approach to fat that actually works for your body and your long-term health.
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The Fat Myth: Where Did It Start?
The fat myth has deep roots in both mainstream and alternative nutrition circles. In the raw vegan community, it often shows up as two extremes: either fat is demonized and people try to avoid it completely, or fat is glorified and people end up eating huge amounts of nuts, seeds, and gourmet raw desserts. The fat myth can be confusing, especially when you’re new to the lifestyle and just want to feel your best.
When I first went raw in 2004, I dove into every book I could find. A lot of early raw food info promoted high-fat intake, especially in the form of gourmet dishes. While I didn’t go the route of a high-fat raw diet, I know others who did. The common thread is that they feel better at first, like most people do when they switch to a cleaner, more nutrient-rich diet. But over time, consulting others and learning more, I noticed that the fat myth was causing real issues for people. I saw friends and clients struggle with low energy, brain fog, and even health problems from eating too much fat, even if it was all raw.
Why the Fat Myth Is So Persistent
The fat myth sticks around because it’s easy to get caught up in black-and-white thinking. Some people believe that as long as fat is raw, it’s healthy in any amount. Others swing the other way and try to cut out all fat, thinking that will make them even healthier. The truth, as always, is somewhere in the middle.
The fat myth is also fueled by social media, where influencers share what works for them (often in the honeymoon phase of raw) without considering long-term sustainability. It’s easy to get swept up in the excitement and forget that everyone’s body and needs are unique.
The Science and Experience Behind the Fat Myth
Let’s get into the nuts and bolts of the fat myth. First, your body absolutely needs some fat for optimal health. Fats are essential for hormone production, brain function, and the absorption of fat-soluble vitamins. But too much fat, fat-especially when combined with a lot of sugar, can cause problems like lowered cellular oxygenation, sluggish digestion, thick blood, and poor insulin function.
From my coaching experience and talking with other long-term raw vegans, especially Dr. Douglas Graham, author of “The 80/10/10 diet” and considered the father of the low-fat raw food lifestyle, I learnt that the fat myth often leads people to eat way more fat than they realize. It’s not uncommon for someone to eat a whole jar of nut butter, several avocados, and a handful of seeds in one day, thinking it’s all healthy because it’s raw. Over time, this can lead to issues like weight gain, low energy, blood sugar swings, and even heart problems.
The Fat Myth and Food Combining
Another aspect of the fat myth is the idea that you should never mix different types of fat or that you must follow strict food combining rules at all times. While food combining can be a helpful tool for optimal digestion, it’s not a hard-and-fast rule that will make or break your health. The fat myth can make people overly anxious about mixing avocado with nuts or seeds, but for most people, a little flexibility is totally fine. Of course, the weaker your digestion or the more you wish to streamline, the more benefit to following food combining to a T.
What matters most is the overall amount of fat you’re eating and how your body feels. If you notice digestive discomfort when you mix certain fats, pay attention and adjust. But don’t let the fat myth turn your meals into a stressful math equation.
Finding Balance: Busting the Fat Myth for Good
So, how much fat do you actually need? The answer is different for everyone, but most people do best with a moderate, balanced approach. For many raw vegans, keeping fat intake below 15% of total calories is a good starting point. This usually looks like one or two small handfuls of nuts or seeds, or a medium avocado per day.
The fat myth often leads people to forget about the importance of omega-3 and omega-6 ratios. Not all fats are created equal. Flax, chia, hemp, and walnuts are great sources of omega-3s, which support brain health and reduce inflammation. On the other hand, almonds, cashews, and many other nuts are much higher in omega-6s, which can throw off your balance if eaten with any regularity or in excess.
One of my favorite ways to get the ideal types of fats in the optimal ratio is to blend hemp seeds with a bit of chia or flax into dinner dressings and sauces. This not only boosts nutrition but also makes meals more satisfying and creamy without relying on heavy nut-based recipes.
The Fat Myth and Raw Desserts
Let’s talk about raw desserts. The fat myth can make it easy to justify eating lots of high-fat treats just because they’re raw. While it’s awesome to enjoy a raw cheesecake or brownie now and then, these should be occasional treats, not everyday staples. When raw desserts become a daily habit, the fat myth can sneak up on you and lead to unwanted consequences.
Instead, focus on fruit-based desserts and keep high-fat treats for special occasions. Your body will thank you, and you’ll find it easier to maintain energy, clarity, and a healthy weight.
The Fat Myth and Long-Term Success
If you want to thrive on a raw vegan lifestyle for the long haul, busting the fat myth is crucial. I’ve seen too many people burn out or run into health challenges because they bought into the fat myth and either went too high or too low for too long. Remember, this is about finding what works for YOU, not following rigid rules.
Listen to your body, pay attention to how you feel after meals, and don’t be afraid to adjust as needed. The fat myth loses its power when you trust your own experience and stay open to learning.
Practical Tips to Avoid the Fat Myth
Prioritize fruits and vegetables as the foundation of your meals.
Add a moderate amount of healthy fats from whole food sources like hemp, chia, flax, and walnuts as your staples.
Rotate your fat sources with others and pay attention to omega-3 and omega-6 balance.
Treat high-fat raw desserts as special treats, not daily staples.
Be flexible with food combining, but notice how your body responds.
If you feel low energy or brain fog, check your fat intake and try adjusting it.
Remember that everyone’s needs are slightly different depending on their history and where in their journey they are find your own sweet spot.
The fat myth is one of the most persistent and confusing topics in the raw vegan world, but it doesn’t have to trip you up. By focusing on balance, variety, and listening to your body, you can enjoy all the benefits of healthy fats without falling into the traps of the fat myth. Whether you’re new to raw foods or a seasoned veteran, keep learning, stay curious, and remember that your journey is unique.
A huge thank you to Kiko for the awesome interview with such great questions and insights. We are all blessed by the wisdom and inspiration she brings to the raw food community. Learn more from and connect with Kiko in her links below:
YouTube: https://www.youtube.com/@nama-to-hakko
Instagram: https://www.instagram.com/namadokiko/
Keep thriving, keep questioning, and keep busting the fat myth for a healthier, happier you!
As Always
Wishing You Much
