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Are you getting enough FAT?

There has been a lot of talk about how BAD fats are for us. How they lead to obesity, cardiovascular disease, and some cancers.

BUT...

Did you know that some societies, like the Masai in Africa, and the Innuit, traditionally ate diets VERY HIGH in fat, and had VERY LOW incidence of cardiovascular disease?

Or that LOW FAT diets are associated with increased risk of depression and suicide? (1)

Fat IS okay

The fact is that the human body REQUIRES fat to function normally.

1. •Fat is one of the three macro nutrients the body requires for maintaining body energy (along with protein and carbohydrates).
   
   
   

2. •Fats are an important part of the wrapper around every cell (called the cell membrane). Fats in cell membranes help the cell interact with the body, uptake oxygen and nutrients, and function properly.
   
   
   

3. •Fats also act as important cellular messengers called prostaglandins. These messengers help regulate blood pressure, inflammation, allergy response, water retention, and more.
   

Fats, fatty acids, and health...

Fats are made of fatty acids. Fatty acids are composed of chains of hydrogen and carbon, and come in a several  "varieties" based on their size and structure.

Fatty acid segment with carbon atom chain
and attached hydrogen atoms.

The body has the capacity to change the length and structure of many fatty acids as needed.

SATURATED fatty acids are important

Saturated fat occurs in long-chain AND short-chain versions.

Long-chain saturated fatty acids help maintain blood sugar and energy levels between meals throughout the day and night, and while exercising.

Foods which are sources of long-chain fatty acids include: animal meats, poultry, fish, eggs, dairy products

NOTE: Eating these foods IN EXCESS can be unhealthy and may lead to weight gain, cardiovascular issues and other health problems – moderate amounts are okay for most people.

Short-chain saturated fatty acids are especially beneficial because they convert to energy readily and help increase metabolic rate – which in turn can promote weight loss.  

Foods which are sources of short-chain fatty acids include: butter, coconut oil, dairy products

Most food packaging makes no distinction between short- and long-chain saturated fatty acids.

UNSATURATED fatty acids are important too

Unsaturated fatty acids are a vital part of cell membranes. They help with important functions including:

• oxygen transfer into cells

• generation electrical currents

• nerve impulses.

Foods which are sources of unsaturated fatty acids include: olive oil, nut and seed oils, avocados, animal products, dairy products, cold water fish

Omega 6 and 3 Fatty acids

These fatty acids are essential – which means they cannot be produced by the body and MUST come from the foods we eat.

When omega 6 and 3 fatty acids (and the fatty acid variants made from them), are incorporated into cell membranes, they increase beneficial oxygen transfer into the cells – which helps maintain cell health and energy.

Omega 6 and 3 fatty acids are also building blocks for the cellular messengers – prostaglandins. Prostaglandins help regulate:

1. •platelet stickiness
   

2. •blood pressure
   

3. •inflammation
   

4. •immunity
   

5. •fluid balance and water retention
   

6. •blood sugar levels
   

The body requires a 3:1 or 2:1 ratio of omega 6 to omega 3 fatty acids.

Foods which are GOOD sources of Omega 6 fatty acids include: nut and seeds and their oils, avocados

Foods which are GOOD sources of Omega 3 fatty acids include: flax seed and oil, hemp seed and oil, chia seeds, walnuts, cold-water fish

EPA and DHA

These derivative fatty acids are made from Omega 3 fatty acids by humans and animals. EPA and DHA have been shown to help decrease blood pressure and reduce inflammation as well as support immunity, detoxification and mental function.

Many people cannot make EPA and DHA effectively due to nutrient deficiencies, stress and other factors.

Fortunately, we can effectively get EPA and DHA from cold-water fish or from supplements.

Foods which are sources of EPA and DHA include: cold water fish like salmon, halibut, sardines, mackerel

DAMAGED fats are bad.

Fats are damaged by heat, light, and air and processing. Oils that have gone rancid have been damaged.

When damaged fats are incorporated into cell membranes, they change the natural function of those membranes – which can lead to health problems including cardiovascular disease, and cancer.(2)

Fats that can be considered damaged include:

1. •Unsaturated fats that have gone rancid due to heating, exposure to air or light
   
   

2. •Processed fats – including hydrogenated and partially hydrogenated fats. These fats are created by artificially "inserting" hydrogen atoms in the fatty acid chain (hydrogenation). This keeps the fats from going rancid and makes them partially solid at room temperature.
   
   BUT, the hydrogenation process can create disease-promoting fatty acids called trans fats as well as other unnatural fatty acid derivatives. Processed fats are known to increase risk of cardiovascular disease and coronary heart disease.(3)
   

SUGAR, STARCHES AND FAT

"Fat doesn't make people fat, insulin and fat makes people fat"

Eating excessive sugar and starches leads to increased release of insulin by the pancreas.

Insulin is a hormone (chemical messenger) that tells the body to STORE energy, i.e. sugar and FAT.

AND, when the body is in STORE mode, it will not release fat from fat cells! Which means no fat loss.

Insulin is also associated with arterial plaque buildup, damage to arteries, and elevated LDL cholesterol levels – which are all factors in cardiovascular disease.

Key recommendations:

1. •Raw nuts and seeds:
   a small handful daily
   Good sources of unsaturated fatty acids including omega 6
   
   

2. •Avocados:
   a few each week
   Good source of unsaturated fatty acids especially omega 6
   
   

3. •Nut and seed oils:
   incorporate into foods (like salad dressings)
   especially hemp, sesame, sunflower, walnut, pumpkin
   Good sources of omega 6 fatty acids
   
   

4. •Flax seed oil:
   incorporate into foods (1 tbsp per day)
   Good source of omega 3 fatty acids
   
   

5. •Oily fish or fish oil supplements:
   several times per week
   especially salmon, halibut, sardines, and mackerel
   Good sources of EPA and DHA
   
   

6. •Olive oil:
   incorporate into foods (like salad dressings, on vegetables, etc.)
   This "almost saturated" oil has health-promoting benefits – especially for cardiovascular disease prevention. (4)
   
   

7. •Butter, ghee, coconut oil:
   incorporate into foods and for cooking
   Good source of short-chain fatty acids to help raise metabolic rate
   Especially good for high-temperature cooking
   
   

8. •Animal meat, poultry, fish, eggs, dairy products
   Sources of long-chain saturated fat.
   Remember to consume these in MODERATION as excessive amounts are associated with increased disease risk
   
   

9. •Avoid damaged fats – hydrogenated products like margarines and spreads, fried foods, and many packaged foods and "vegetable" oils
   
   

10. •Limit sugar and starch consumption to control insulin and discourage fat storage.
    
    Sugars and starches to limit include:
    • white sugar and products that contain
       them
    • breads and pastries
    • pasta
    • white rice
    • potatoes
    

References
1. Hara Estroff Marano. The Risks of Low-Fat Diets. Psychology Today. http://www.psychologytoday.com/articles/200304/the-risks-low-fat-diets

2. Rohr-Udilova NV, Stolze K, Sagmeister S, Nohl H, Schulte-Hermann R, Grasl-Kraupp B. Lipid hydroperoxides from processed dietary oils enhance growth of hepatocarcinoma cells. Mol Nutr Food Res. 2008 Mar;52(3):352-9.

3. D Mozaffarian and R Clarke. Quantitative effects on cardiovascular risk factors and coronary heart disease risk of replacing partially hydrogenated vegetable oils with other fats and oils. European Journal of Clinical Nutrition (2009) 63, S22–S33; doi:10.1038/sj.ejcn.1602976

4. Covas MI, Konstantinidou V, Fitó M. Olive oil and cardiovascular health. J Cardiovasc Pharmacol. 2009 Dec;54(6):477-82.

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