Good Fats? Bad Fats?

We are in a society that has villified fat. Bad Fat! An entire segment of food manufacturing exists only to support this myth: non-fat, low-fat, lower fat, etc. Yet for all our fat-phobia we have a higher level of obesity than ever before! Clearly, eating low-fat or no fat will not make you thin.

So, how do we know the good guys from the bad guys?

Essential Fatty Acids (EFAs)
These help to balance our hormones, promote energy, help skin and arteries remain supple and protect the cardiovascular system. Many of them are also incorporated into every cell in the body making cell membranes more flexible allowing nutrients in and toxins out. Unlike saturated fats they are liquid at room temperature. Especially good sources are nuts and seeds. Fish is also a good source of these essential fatty acids. Called essential because we can’t make them from other fats!

There are quite a few types of essential fatty acids, however the main ones are:
Linoleic Acid (Omega 6) whose derivatives make hormone like substances called prostaglandins. These are involved in anti-inflammatory reactions, in the stickiness of blood and circulation, the immune system, the functioning of the hormone system and helping to maintain blood sugar levels. A deficiency of linoleic acid can result in eczema, allergies, pre-menstrual tension and even hyperactivity.

Alpha-Linoleic Acid (Omega 3) whose derivatives also make prostaglandins. These are involved in keeping the heart healthy and influencing the formation of blood clots, reducing blood levels of cholesterol and triglycerides. Deficiency have been associated with weakness, learning difficulties and tingling in the arms and legs.

Good sources are:
Oils (organic, cold pressed): Olive, Hemp, Sunflower, safflower and corn.
Nuts: Walnuts, almonds, hazelnuts, cashews, brazil nuts & pecans.
Seeds: Sesame, pumpkin, linseed, sunflower and hemp.
Oily fish: Mackerel, trout, eel, salmon, tuna, sardines and herring.

Unfortunately, with the Standard American Diet (SAD) we consume too many Omega 6 fats in ratio to our Omega 3 fats, some sources say as much as 20:1 when we really should shoot for 1:3!

Hydrogenated Oils
Hydrogenated oils are basically ‘essential fats’ that have been turned what Udo Erasmus describes as "Killer Fats"! Instead of being good for our health as they would be in their natural state they have been chemically altered to produce cheap spreadable, shelf stable fats. The process of hydrogenation twists the essential fatty acid molecules which mean that they then behave more like a saturated fat. Unfortunately, unlike saturated fats which can be utilized by the body, these fake fats can’t be. They’re a bit like key that fits the lock but they can’t turn. This means that the locks are then blocked for the body to utilize the good fats.

Hydrogenated and Trans Fatty Acids:
- Change the way our immune system works.
- Interfere with blood insulin function thereby increasing the likelihood of blood sugar imbalance.
- Increase cholesterol particularly the bad cholesterol (LDL) and lower the good cholesterol (HDL).
- Change the way our fat cells work.
- Change the fluidity of cell membranes making them harder, slowing down reactions and lowering cell vitality.
- Make platelets more sticky.
- Raise the level of Lp(a), the strongest known risk factor for cardiovascular disease.

Main Sources:- Traditionally, anything processed, although manufacturers are catching on. For now look for them in Margarines, biscuits, cakes, crackers, pancake mixes, breakfast cereals, instant soups, chocolate bars, crisps, croutons, many processed meals and even some peanut butters!

They're easy to avoid if you read food labels and try to eat a diet of whole foods and stick with unprocessed products. Here's a tip: labeling laws say trans fats must only be listed if there is more than .5 grams per serving. Be sure and check your serving size - if you're consuming more than a serving you may be consuming trans fats. it the ingredient label includes hgydrogenated oils, there are trans fats!

Be Well!