The Source of Fat You Eat is Really Important

It is very clear that over the last 10 – 15 years people have been and still are consuming too much fat and oil, and not just saturated fat derived from animals but also hydrogentated fats (trans fats) that have been eased onto not just the supermarket shelves but into many of the fast foods people are consuming today.

Most people know that by eating a piece of meat they will be getting some fat with it, not the fat you can necessarily see but that which is naturally occurring – but many others do not realise the amount of hydrogentated fats (trans fats) they are consuming or the dangers; these are fats that have been chemically altered through a heat processing plant to produce a soft spreading butter or margarine or a useful ingredient in the majority of the fast food outlets today (see articles on the contents of Mcdonalds and many others).

It is madness! processing pure vegetable oils – a good source of heart-friendly unsaturates – into harmful trans fats! During manufacturing, these liquid oils have hydrogen bubbled through them in a process called hydrogenation to improve their texture, flavour and shelf life, take a look at these margarines, they will keep forever, you will never see a bit of mold on them !

But what about the oils we need in our diets to keep us healthy ? – more confusion.

Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. There are two families of EFAs: Omega-3 and Omega-6. Omega-9 is necessary yet “non-essential” because the body can manufacture a modest amount on its own, provided essential EFAs are present. The number following “Omega-” represents the position of the first double bond, counting from the terminal methyl group on the molecule. Omega-3 fatty acids are derived from Linolenic Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid.

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and offload harmful waste products. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection. Essential Fatty Acids are also needed for proper growth in children, particularly for neural development and maturity of sensory systems, with male children having higher needs than females. The fetus and breast-fed infants also require an adequate supply of EFAs through the mother’s dietary intake.

I see newborn babies with eczema, bowel problems and they are irritable and don’t sleep well. There are many babies and toddlers with these problems, I put it down to undernourishment of the Mother, she may just not have known she needed to have a good supple of EFA’s

EFA deficiency is common in the United States, particularly Omega-3 deficiency. with most Americans not getting their minimum levels. The minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each. One tablespoon of flaxseed oil can provide this amount, or larger amounts of other linolenic-rich foods. Because high heat destroys linolenic acid, cooking in linolenic-rich oils or eating cooked linolenic-rich fish is unlikely to provide a sufficient amount.

EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer’s Disease, among others. I have worked with clients with these problems.

Omega-3 (Linolenic Acid)

Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty acid, which a healthy human will convert into eicosapentaenoic acid (EPA), and later into docosahexaenoic acid (DHA). EPA and the GLA synthesized from linoleic (Omega-6) acid are later converted into hormone-like compounds known as eicosanoids, which aid in many bodily functions including vital organ function and cellular activity.

Omega-3s are used in the formation of cell walls (the building blocks of all of us), making them supple and flexible, and improving circulation and oxygen uptake with proper red blood cell flexibility and function. Omega-3 deficiencies are linked to decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, diminished immune function, increased triglycerides and “bad” cholesterol (LDL) levels, impaired membrane function, hypertension, irregular heart beat, learning disorders, menopausal discomfort, itchiness on the front of the lower leg(s), and growth retardation in infants, children, and pregnant women.

Where can find your Omega 3’s ?

Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, ground flaxseed, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, and of course fish (but I am not recommending this due to the mercury pollution in the water they swim in).

How can you be sure to get the best from your oil ?

High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooking or heating. For example, raw nuts are a better source than roasted nuts. Don’t use flaxseed oil for cooking, and never re-use any type of oil.

Replace hydrogenated fats (like margarine), cholesterol-based fats (butter/dairy products), and poly-saturated fats (common cooking oils) with healthy EFA-based fats when possible. For example, instead of margarine or butter on your warm (not hot) vegetables, use flaxseed and/or extra virgin olive oils, adding a little pure sea salt to taste. (This tastes similar to margarine, as margarine is just hydrogenated oil with salt, take care, however with salt intake.)

Sprinkling ground or slightly crushed flaxseed on vegetables adds a slightly nutty taste. It is best to grind or crush flaxseed as whole flaxseeds are usually passed through the intestine, absorbing water only and not yielding much oil. (Flaxseed is great to get rid of constipation, but not as whole seeds, either grind them lightly to release the oil or soak them in a glass of water overnight and drink the whole thing in the morning).

Coconut oil (remember it is saturated fat) and grapeseed oil are best to use for cooking as they withstand high heat

When buying Flaxseed oil it should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well.

Canola oil is often used as a cheaper alternative to the healthier virgin olive and grapeseed oils. Although Canola has at least some linolenic content only use cold-pressed, unrefined canola oil. Canola was developed in Canada from the rape plant. Rape is a plant in the mustard family.

Omega-6 (Linoleic Acid)

Linoleic Acid is the primary Omega-6 fatty acid. A healthy human with good nutrition will convert linoleic acid into gamma linolenic acid (GLA), which will later by synthesized, with EPA from the Omega-3 group, into eicosanoids.

Some Omega-6s improve diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders (e.g. psoriasis and eczema), and aid in cancer treatment.

Although most people obtain an excess of linoleic acid, often it is not converted to GLA because of metabolic problems caused by diets rich in sugar, alcohol, or trans fats from processed foods, as well as smoking, pollution, stress, aging, viral infections, and other illnesses such as diabetes. It is best to avoid these when possible, but it does not hurt to supplement with GLA-rich foods such as borage oil, black currant seed oil, or evening primrose oil.

What foods will supply you with Omega 6

Flaxseed oil, flaxseeds, ground flaxseed, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil.

Avoid refined and hydrogenated versions of these foods.

Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be nutrient-deficient depending on manufacture.

Omega-9 (Oleic Acid)

Essential but technically not an EFA, because the human body can manufacture a limited amount, provided essential EFAs are present.

Monounsaturated oleic acid lowers heart attack risk and arteriosclerosis, and aids in cancer prevention.

Found in these foods

Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.

One to two tablespoons of extra virgin or virgin olive oil per day should provide sufficient oleic acid for adults. However, the “time-released” effects of obtaining these nutrients from nuts and other whole foods, is a much more efficient way of getting your daily dose.

From Omega-3 and Omega-6 fatty acids, the body manufactures other fats and compounds such as Omega-9, EPA. Some people with health problems such as diabetes, poor diets, a smoking or alcohol addiction, and so forth, have trouble making their own compounds from the two essential fatty acids.

If you wish to supplement your diet adding Flax Oil is good but also Udo’s oil is a blend of healthy oil which provides quality Omega-3, Omega-6, and Omega-9 fatty acids in a ratio considered ideal.

Suggested reading
My work is a combination of reading and research and most of all my work with clients but there will be specific books I will recommend from time to time should a person wish to read further into a particular topic. The following books, whilst not an easy read, may offer you more information if you require this.

Donald Rudin, MD, and Clara Felix. Omega-3 Oils; A practical Guide. US: Avery, 1996.

Flax oils vs. fish oil
In his book, Dr. Rudin points out that most Omega-3 studies are based on fish oil. Rudin finds this disappointing, as he has had better results with flaxseed oil in his own studies. This may be because flaxseed oil starts with the plant form of linolenic acid, ALA (alpha linolenic acid), whereas fish oil contains the animal form, DHA (docosahexaenoic acid). The body makes its own DHA and EPA (eicosapentaenoic acid) from ALA. Although some claim that the amount of DHA made is small, the body doesn’t need much DHA. Most DHA is contained in cell membranes, and is held there with little replacement. In contrast, ALA and compounds made from it are also needed in the body for a number of essential functions. Fish oil cannot provide ALA, and therefore deprives the consumer of this critical compound. Some people feel that they need DHA or EPA as a supplement, and that’s their personal choice. However, most sources covering the different types of oil indicate that plant-based Omega-3s, or ALA, is the better choice.

Andrew L. Stoll, MD. The Omega-3 Connection. New York: Fireside, 2001.

Julius Fast, The Omega-3 Breakthrough Tucson, Arizona: The Body Press 1987

Udo Erasmus, Fats that Heal and Fats that Kill; Second Edition, eight printing April 1999

This is what the Vegan Society Say……

Numerous expert committees have recommended a reduced consumption of total fat by the general population. Only vegan diets generally comply with current guidelines that fat should not contribute more than 35% of the total energy intake of adults and older children.

Saturated fats contribute to high levels of cholesterol in the blood, a risk factor for atherosclerosis and heart disease, while polyunsaturated fats (PUFAs) have the opposite effect. Vegan diets, containing no meat and dairy fats, are low in saturated fatty acids and high in beneficial PUFAs. Vegans consume considerably more of the essential PUFA linoleic acid than do omnivores, and approximately similar levels of the other essential PUFA, alpha-linolenic acid.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two non-essential PUFAs, do not occur in vegan diets. The human body can convert alpha-linolenic acid into EPA and DHA but, even so some of the body tissues of vegans contain less DHA and EPA than those of other dietary groups. The consequences of this difference, if any, are not known.

Similarly, breast milks of vegans, vegetarians and omnivores contain differing proportions of various polyunsaturated fatty acids, and these differences are reflected in some body tissues of infants. It is not yet known what, if any, effect these variations may have on the growth and development of infants.