UNDERSTANDING DIETARY FAT - The Good, The Bad and The Ugly
The FATS and OILS in our diet consist of FATTY ACIDS, which are chains of carbon atoms of varying lengths. These fatty acids are processed in different ways in our bodies according to their lengths and the way the carbon atoms are bonded to each other, and have different affects on our metabolism and our health. As there are almost countless varieties of fatty acids, we will describe here the main categories. #keto #ketosis #eatfatlosefat #healthyfats The two main categories are known as SATURATED (which come from animal sources and tend to be solid at room temperature) and UNSATURATED fatty acids (which originate from plants and tend to be liquid/oil) 1) SATURATED (ANIMAL) FATS have been demonized since the late 1960s as being dangerous to our health but recent scientific knowledge is showing this to be a false narrative (as we come to understand the real dietary risk to our health is sugar, rather than fat – see the link below to our video on Cholesterol). Saturated fats are divided between those in meat and those in dairy products (cream). Both provide a good source of fats to be burned as an energy source, but dairy cream exhibits useful anti-inflammatory properties. There is no problem with eating saturated fats, so long as the diet is sugar (or carb)-restricted. They are, however, not essential. 2) UNSATURATED (PLANT) FATS (or Oils) are further divided into “mono-“ and “poly”-unsaturated fats, depending on the nature of the carbon bonds in the fatty acids. 2.1) The most important monounsaturated fat is OMEGA-9 oil. As this can be manufactured in the body, it are not considered “essential”, though an excellent dietary source of Omega-9 is Olive Oil. This oil enhances both liver and mitochondrial function, and increases insulin sensitivity thereby helping to fight the onset of diabetes and obesity. 2.2) Polyunsaturated fats include OMEGA-3 and OMEGA-6 oils, both “essential” as we need them but cannot make them. Omega-3 is the most important fat group in our diet, consisting of three types - ALA, DHA and EPA. ALA comes from nuts, but DHA and EPA originate in sea algae and are obtained from eating oily fish (like sardines). Our modern diet is very low in Omega-3s, that play an important role in Heart health, preventing Alzheimer’s and reducing inflammation. Vegans in particular tend to be deficient in these oils, and if you cannot take a fish oil supplement it is important to include seaweed in the diet. OMEGA-6s come from seed oils, and are generally prevalent in our diet to the point that we have too much, causing inflammation. The ratio of O-6 to O-3 should be max 4:1, but we tend to have a ratio of over 20:1. We need to lower our Omega-6 (seed oil) intake and increase our Omega-6 (fish oil) intake. The last Polyunsaturated fat is the toxic class called “trans fats”. These are plant oils that have been modified artificially by chemical means in order to enhance shelf life, as bacteria cannot degrade them as they cannot break the carbon bonds. Unfortunately, neither can we – we lack the necessary enzyme – so these oils accumulate in our liver leading to Fatty Liver Disease and Heart Disease. Trans Fats are regulated in many countries and outright banned in some, but economic interests make control difficult. Foods to avoid include Margarine, and seed-based cooking oils (sunflower & canola). LINKS Understanding Cholesterol: • CHOLESTEROL: THE TRUTH - Why You Need It a... Understanding Sugar (and carbohydrates): • SUGARS - What They Are and Where They Hide Why Sugar, and not Fat, makes us Fat: • SUGARS - What They Are and Where They Hide Recommended Books: “Eat Fat, Get Thin” by Dr Mark Hyman; and “Fat Chance”, by Dr Robert Lustig. ANDREW TUNSTALL is a Nutrition Coach, Educator and International Athlete who dodged Heart Surgery and a Hip Replacement by changing his lifestyle and eating habits before starting SHAPEFIXER to help others harness the power of knowledge to lose weight, improve health, fight disease and slow ageing. DISCLAIMER: I am a Nutrition Coach and an Educator; I am not a medical doctor. All videos are for informational and motivational purposes only and are not to be taken as personalised medical diagnoses or advice. Speak to your own, trusted medical professional about all decisions you take regarding any aspects of your health, medical conditions and ongoing medication – Andrew Tunstall
