The Fuss About Fat
By Lisa Petty, BA, RHN, RNCP

High-fat, low-fat, no-fat, trans-fat, good fat, bad fat. Seriously, it’s enough to make your head spin. Despite how Dr. Seuss-like the list of fats may seem, getting a handle on them will help you to look and feel younger, healthier, and more energetic.

The essential fats
Yes, our bodies require particular fats to work at peak levels. “Essential” because unlike many chemicals our bodies create through disassembling and reassembling other nutrients, we can’t make them so we have to eat them.
Essential fatty acids (EFAs) are involved in metabolism, enzyme regulation, nutrient absorption into the cell, cell communication, and creating a healthy cell membrane. EFAs retain moisture in hair, nails, and skin; they
are also used to create various hormone-like compounds involved in blood clotting, blood-vessel dilation, and inflammation. Inflammation is a factor in acne and eczema, clogged arteries, high blood pressure, heart disease and many other chronic conditions.

The major EFAs
To get the most benefit from these fats they must be consumed in the proper ratio. The typical North American diet has too much Omega-6, which can lead to deficiencies in Omega-3, resulting in inflammatory, auto-immune, and cardiovascular diseases; as well as mood disturbances and difficulties with concentration. On the other hand, taking Omega-3s at the expense of good Omega-6s can cause tissue, cell, and organ damage. A general rule: take twice as much Omega-3 as -6.

Omega-6 – or Linoleic acid (LA) is found in sunflower, safflower, corn and walnut oils; as well as in hemp, pumpkin and sesame seeds. Some LA converts to gamma linolenic acid (GLA), which has anti-inflammatory benefits. We get plenty of LA from foods like meat and eggs. But, may not benefit from GLA due to inefficient conversion caused by smoking, excess alcohol; or, if you have allergy-related eczema, cancer, diabetes, and some viral infections. Fortunately, it’s possible to supplement with beneficial GLA such as evening primrose, borage, and black currant oils. An added bonus: GLA may reduce muscle contractions, clotting, painful breasts and depression associated with PMS.

LA leads to the production of arachidonic acid (AA), which is associated with promoting rapid cell division – an aspect of psoriasis and often a factor in cancerous mutations. AA also causes inflammation. We get plenty of LA and AA in our diets, so no need to supplement. In fact, many of us consume excess LA and AA and should limit the amount.
Omega-3 – alpha-linolenic acid (ALA). Some of our ALA eventually becomes health-promoting eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA). EPA fights infections; DHA is necessary for brain development and function, the nervous system and healthy, smooth skin. Studies suggest that alpha-linolenic acid is an important nutrient to protect the heart. To ensure you get the EPA and DHA you require eat a diet that includes coldwater fatty fish such as salmon, mackerel, and sardines; or, supplement with fish or flaxseed oil.

For decades considered to be a factor in weight gain and cardiovascular disease, some research now suggests that saturated fats aren’t all bad. They’re used to produce energy, build membranes, and to create unsaturated fatty acids. The shorter the saturated fatty acid chain, the easier for the liver to metabolize. These are abundant in butter and coconut oil. Coconut oil is quickly becoming a darling as a nutritional fat: it is antiviral and antibacterial; helps to normalize body lipids; and improves the immune system’s anti-inflammatory response.

The bad and the ugly
Since unsaturated fats don’t last long before they spoil, manufacturers started to unnaturally alter their structure by increasing the hydrogen load. Sadly, these hydrogenated fats contain very few of the healthy properties of Omega-3 and -6 EFAs. They’re also void of all fibre, protein, most vitamins, minerals, and other health-promoting nutrients. Hydrogenation could lead to the formation of some toxic substances, including trans-fats. Partially-hydrogenated fats are created by stopping the hydrogenation process at the required hardness. A common example of a partially-hydrogenated fat is margarine.

A by-product of the modern hydrogenation process, trans-fats have been twisted into a shape that our bodies – essentially unchanged in several thousand years – don’t recognize as food and don’t know how to use. Our bodies try to eliminate these worthless fats, but if they’re the only fat available, the body has no choice but to use them. Trans-fats have been linked to cardiovascular disease and diabetes, and because of the role of fats in the brain, they may also contribute to the free radical damage associated with diseases like Parkinson’s and Alzheimer’s.

No free ride
Fat-free foods often contain high quantities of sugar to make them more appetizing, but a ton of sugar is just as bad as a high fat diet and can set the stage for Type-2 diabetes.

Manufacturers today recognize the value of EFAs and are starting to add them to foods. A caution: if EFAs are added to a product that’s then cooked, the EFAs can convert into toxins, making them more harmful than helpful. While some of these foods may be a good addition to your diet, they probably don’t have enough EFAs to make up for deficiencies.
To ensure peak body performance and health get good Omega-3 and Omega-6 fats while steering clear of hydrogenated and trans-fats.

H&L

Lisa Petty, BA, RHN, RNCP is a nutritionist and health advocate. Her book Living Beauty: Feel Great, Look Fabulous, Live Well (Fitzhenry& Whiteside 2005) is available at major bookstores. Visit www.livingbeauty.ca