Fat and Health
http://www.raisingchildrennaturally.com/articles/59/1/Fat-and-Health/Page1.html
Karta Purkh Singh Khalsa
Karta Purkh Singh Khalsa is one of the country’s foremost natural healing experts. A nationally certified massage therapist, nationally certified kinesiologist, state certified dietitian and nationally registered herbalist, he has written or edited 30 books on health topics and has practiced for 35 years. He teaches at all levels, from general public presentations, to professional training programs. You can learn more about him at http://www.kpkhalsa.com. By Karta Purkh Singh Khalsa
Published on May 6, 2008
Most current nutrition science points to mono-unsaturated fats as the best possible dietary fats. But which fats are best for my family to be eating?
Most current nutrition science points to mono-unsaturated fats as the best possible dietary fats. In general, they lower cholesterol. Olive oil and canola oil are both mono-unsaturated.
Fatty acids that have double bonds (unsaturated bonds) come in two forms- trans and cis. The terms "trans" and "cis" refer to the direction of the molecular folding that occurs at the carbon double bonds in unsaturated fatty acids. The cis form fatty acids contain the normal, natural directions for the folds as they occur in nature, produced in the plant.
Trans fatty acids are created by heat (as in deep frying) and by the commercial process of hydrogenation. A trans fatty acid is chemically identical to the cis form, but contains chemical folds in an unnatural direction. This causes them to be metabolized differently than the natural cis form fats, causing rises in bad cholesterol.
Steer clear of saturated fats. Saturated and trans fatty acids are linked to elevated low-density lipoprotein (LDL) or "bad cholesterol" levels.
Essential Fatty Acids
There is a class of fatty acids called essential fatty acids (EFAs) that your body cannot manufacture, so they must come in from the food you eat. These fatty acids include:
Essential fatty acids fall into two groups, designated omega-3 and omega-6. The number 3 and 6 distinctions refer to the first carbon double bond position on the fatty acid chain. All essential fatty acids are polyunsaturated.
Omega-6 fatty acids are very common in the American diet. Corn oil, sunflower oil and soybean oil all contain them. But Omega-3 fatty acids are somewhat harder to find. Flax seeds, pumpkin seeds and walnuts are rich in omega-3 fatty acids, as are salmon, trout and tuna.
These are the good fats. EFAs are quickly becoming the decorated nutraceuticals of choice in dealing with maladies of modern life- cancer, heart disease, obesity, depression and arthritis. Emerging research has been confirming an increasing number of healthy benefits of EFAs. Many of these numerous disorders are linked to certain EFA deficiencies. Many reports find that about three-fourths of Americans as deficient in EFAs.
EFAs are critical to the body’s development of its inflammation fighting processes. In our modern diet we typically get almost no EFA’s, as they are destroyed in processing food oils. One reason ear infection is increasing so rapidly today is that processed (hydrogenated) and saturated fat makes up most of the dietary fat we consume, replacing the EFA’s in natural vegetable oils such as corn, sesame, and walnut.
One recent study bore this out. When boys with attention deficit hyperactivity disorder (ADHD) were studied, it was found that they consistently had lower levels of EFA’s in their blood. In addition, they showed other symptoms of EFA deficiency, and, the greater these other symptoms, the more severe the symptoms of ADHD.
Omega 9 Fatty Acid
An Omega 9 fatty acid, oleic acid, may sometimes be mistaken as an EFA, but it is not because humans can produce a limited amount. Oleic Acid is the primary mono-unsaturated fatty acid (MUFA) found in olive oil. There is very little discussion of Omega 9, because it is nonessential, whereas Omega 3 and Omega 6 are essential.
Oleic acid is associated with reduction in atherosclerosis (hardening of the arteries), reduced insulin resistance and, thus, improved glucose (blood sugar) maintenance, improved immune system function, and for possible protective effects from some cancers. Numerous studies point to a modest beneficial effect of olive oil consumption on breast cancer risk.
Dr. Susan Brown’s China Health Project suggests that we eat too much fat- another noted anti-nutrient. As a group, we consume two and three times the ideal. On average, a woman would do well to limit fat to 35 to 40 grams per day, and a man 38 to 50 grams.
Excess fat, especially undesirable fats, can raise cholesterol levels. Depending on their structures, fats are metabolized and affect the body differently. Saturated and trans fatty acids are associated with elevated low-density lipoprotein or "bad cholesterol" levels. Raised LDL levels are linked to arterial plaque accumulation. It seems that plaque formation is caused by oxidized LDL, which damages blood vessel walls.
Plaque buildup occurs at these damaged sites. The resulting obstructed blood flow reduces the heart's ability to pump efficiently. That may result in permanent damage to the heart, blood vessels, kidneys, and ultimately the brain. Diets high in saturated and trans fatty acids are connected to higher "bad" LDL levels, while diets rich in monounsaturated fats are associated with higher "good" HDL levels. Additional protection is provided by antioxidants, soy and fiber. Antioxidants protect the heart by binding the free radicals that cause oxidized LDL.
In an Israeli study, there was an association with inflammatory bowel disease and a diet high in refined sugar, and persons with a diet high in animal fat and cholesterol had a fourfold increase in risk for the condition. A Japanese study also found that certain high-fat foods (particularly margarine) were linked with increased risk. Combined consumption of Western foods (refined flour bread for breakfast, butter, margarine, cheese, meats, and ham and sausage) was significantly related to an increased risk of ulcerative colitis.
Fatty acids that have double bonds (unsaturated bonds) come in two forms- trans and cis. The terms "trans" and "cis" refer to the direction of the molecular folding that occurs at the carbon double bonds in unsaturated fatty acids. The cis form fatty acids contain the normal, natural directions for the folds as they occur in nature, produced in the plant.
Trans fatty acids are created by heat (as in deep frying) and by the commercial process of hydrogenation. A trans fatty acid is chemically identical to the cis form, but contains chemical folds in an unnatural direction. This causes them to be metabolized differently than the natural cis form fats, causing rises in bad cholesterol.
Steer clear of saturated fats. Saturated and trans fatty acids are linked to elevated low-density lipoprotein (LDL) or "bad cholesterol" levels.
Essential Fatty Acids
There is a class of fatty acids called essential fatty acids (EFAs) that your body cannot manufacture, so they must come in from the food you eat. These fatty acids include:
- Linoleic acid (LA) (omega-6)
- Arachidonic acid (AA) (omega-6)
- Gamma linolenic acid (GLA) (omega-6)
- Dihomogamma linolenic acid (DGLA) (omega-6)
- Alpha linolenic acid (LNA) (omega-3)
- Eicosapentaenoic acid (EPA) (omega-3)
- Docosahexaenoic acid (DHA) (omega-3)
Essential fatty acids fall into two groups, designated omega-3 and omega-6. The number 3 and 6 distinctions refer to the first carbon double bond position on the fatty acid chain. All essential fatty acids are polyunsaturated.
Omega-6 fatty acids are very common in the American diet. Corn oil, sunflower oil and soybean oil all contain them. But Omega-3 fatty acids are somewhat harder to find. Flax seeds, pumpkin seeds and walnuts are rich in omega-3 fatty acids, as are salmon, trout and tuna.
These are the good fats. EFAs are quickly becoming the decorated nutraceuticals of choice in dealing with maladies of modern life- cancer, heart disease, obesity, depression and arthritis. Emerging research has been confirming an increasing number of healthy benefits of EFAs. Many of these numerous disorders are linked to certain EFA deficiencies. Many reports find that about three-fourths of Americans as deficient in EFAs.
EFAs are critical to the body’s development of its inflammation fighting processes. In our modern diet we typically get almost no EFA’s, as they are destroyed in processing food oils. One reason ear infection is increasing so rapidly today is that processed (hydrogenated) and saturated fat makes up most of the dietary fat we consume, replacing the EFA’s in natural vegetable oils such as corn, sesame, and walnut.
One recent study bore this out. When boys with attention deficit hyperactivity disorder (ADHD) were studied, it was found that they consistently had lower levels of EFA’s in their blood. In addition, they showed other symptoms of EFA deficiency, and, the greater these other symptoms, the more severe the symptoms of ADHD.
Omega 9 Fatty Acid
An Omega 9 fatty acid, oleic acid, may sometimes be mistaken as an EFA, but it is not because humans can produce a limited amount. Oleic Acid is the primary mono-unsaturated fatty acid (MUFA) found in olive oil. There is very little discussion of Omega 9, because it is nonessential, whereas Omega 3 and Omega 6 are essential.
Oleic acid is associated with reduction in atherosclerosis (hardening of the arteries), reduced insulin resistance and, thus, improved glucose (blood sugar) maintenance, improved immune system function, and for possible protective effects from some cancers. Numerous studies point to a modest beneficial effect of olive oil consumption on breast cancer risk.
Dr. Susan Brown’s China Health Project suggests that we eat too much fat- another noted anti-nutrient. As a group, we consume two and three times the ideal. On average, a woman would do well to limit fat to 35 to 40 grams per day, and a man 38 to 50 grams.
Excess fat, especially undesirable fats, can raise cholesterol levels. Depending on their structures, fats are metabolized and affect the body differently. Saturated and trans fatty acids are associated with elevated low-density lipoprotein or "bad cholesterol" levels. Raised LDL levels are linked to arterial plaque accumulation. It seems that plaque formation is caused by oxidized LDL, which damages blood vessel walls.
Plaque buildup occurs at these damaged sites. The resulting obstructed blood flow reduces the heart's ability to pump efficiently. That may result in permanent damage to the heart, blood vessels, kidneys, and ultimately the brain. Diets high in saturated and trans fatty acids are connected to higher "bad" LDL levels, while diets rich in monounsaturated fats are associated with higher "good" HDL levels. Additional protection is provided by antioxidants, soy and fiber. Antioxidants protect the heart by binding the free radicals that cause oxidized LDL.
In an Israeli study, there was an association with inflammatory bowel disease and a diet high in refined sugar, and persons with a diet high in animal fat and cholesterol had a fourfold increase in risk for the condition. A Japanese study also found that certain high-fat foods (particularly margarine) were linked with increased risk. Combined consumption of Western foods (refined flour bread for breakfast, butter, margarine, cheese, meats, and ham and sausage) was significantly related to an increased risk of ulcerative colitis.