A common question that I get asked is “what fats I should avoid and what fats I should introduce to my diet?”. This is an interesting and controversial question and there is a lot of misinformation out there. In this article I will look at the different types of fats, which ones you can use to benefit your health, which ones to avoid and most importantly, how to use them. The best oil can be damaging if not used correctly.
Our bodies contain around 15 trillion cells and every one of them contains a lipid bilayer.
This layer is like the security fence that surrounds a prison and its purpose is to stop damaging molecules (eg. toxic chemicals and heavy metals) from entering this secured area and causing havoc.
This special lipid layer has many components made up of protein nestled into the layer (receptors and ion channels) that allow nutrients into the cell and waste out of the cell. These components are like the security gates at the prison.
You want your lipid bilayer to be as strong, healthy and flexible as possible and you do this by eating a healthy diet, which includes healthy fats and avoidance of damaging fats.
Our brains are made up of 60% fat.
Cells make up tissue, tissue makes up organs, organs make up body systems, body systems make up the whole body, meaning working on healthy cells means working on a healthy body.
Inside the cell are many important structures, two of which are the nucleus, which houses our nuclear DNA and the mitochondria which makes the energy for the body (ATP).
The nucleus houses our somatic DNA. DNA is like the recipe for all the different proteins that need to be made in the body. It is important to protect the DNA so the recipe does not get altered, as this will cause a misshaped protein, which may be damaging to the body. Just like if you are making a cake and you use plain flour instead of self raising flour, you still get the cake, but not the light, fluffy masterpiece you were wanting to make.
The mitochondria houses mitochondrial DNA (mtDNA) and is also where we make our energy. The process of making energy is highly volatile and, in the process can cause significant damage to the cell. The cell needs to be healthy to be able to neutralise any oxidative damage. This is where antioxidants play a huge role (topic of a future article). Like somatic DNA, mtDNA needs to be protected from damage, which requires a healthy lipid bilayer around the cell.
So what are healthy fats?
All fats are made up of carbon chains with hydrogen and oxygen attached. What makes a fat healthy or not healthy, is the way it is structured and knowing how to use it. The best fat can be damaging if not used correctly.
Saturated fats have all their carbons, fully saturated with hydrogen and oxygen. Which means when you apply heat, they cannot be broken down and remain stable (there are no double bonds to break). These oils are good to cook with and include coconut oil and animal fat (eg ghee).
Monounsaturated fats have one carbon that has a double bond. If you heat a monounsaturated fat, it breaks that bond and the fat is damaged. This fat is great if you eat it unrefined and unheated (eg in a salad as a dressing or as a raw nut,) but damaging to your cells and your body if you cook with it. These oils include unrefined cold pressed vegetables oils including cold pressed avocado oil, cold pressed olive oil, cold pressed walnut oil and raw nuts and seeds (the oil in roasted nuts and seeds has been damaged by heat which means it is damaging to the body, raw nuts and seeds are a healthy option).
Polyunsaturated fats have a couple of carbons with double bonds. The more double bonds the more it can be damaged by heat the more it can cause damage to your body. When these oils are highly processed, they are best kept out of your diet. These oils include processed sunflower, soybean, corn and any vegetable oil blends. Unrefined cold pressed polyunsaturated oils are healthy oils to have raw. These include cold pressed walnut oil, cold pressed canola oil, (always use organic canola oil as most canola oil is genetically modified), sunflower seed butter and other nut butters.
Trans fats are highly processed fats that are liquid at room temperature (mono or polyunsaturated fats) then chemically treated to make them solid, but spreadable. Introduced to the food chain in the 1980’s and marketed as healthy, cholesterol reducing fats. These fats are toxic to our body and cells and when they become part of our lipid bilayer, they can make the cell wall rigid instead of being fluid. This interferes with the cell to cell communication, is damaging to blood vessels and is correlated with increased LDL, issues with blood sugar dysregulation and chronic inflammation (chronic inflammation linked to disease). There is no safe limit for these fats. Examples of these fats are margarines, fried foods, commercial biscuits, commercial cakes, commercial pizza. Most processed baked food would contain these fats.
Essential Fats
Omega 3 and omega 6 fats are essential in our diet as our body cannot make them. They are important components of the lipid bilayer and contribute to flexibility, fluidity and cell to cell communication. Deficiency signs include dry scaly skin, poor growth in children, decreased immunity and poor wound healing. Due to the industrial revolution and the ability to process vegetables, grains and seeds to form oils (which have a high concentration of omega 6) and raising farm animals on grains, the current western diet contains far more omega 6 than omega 3, having a ratio averaging 25:1 omega 6 to omega 3. This ratio should be more like 1:1 or 2:1. The balance is very important here as the omega 6 compete with omega 3 to be absorbed.
Omega 3 fats – The body needs three of these essential fats EPA, DHA and ALA. Good food sources of EPA and DHA are wild caught, cold water fish (eg wild caught salmon), eggs (from grazing chickens) and grass fed, grass finished meat and some leafy greens. Flaxseed, hemp seed, walnuts are good sources of ALA.
DHA
Reduces inflammation
Helps lower triglycerides
Assists neurological development in children
Assists in preserving eyesight
Improves insulin sensitivity
EPA
· Reduces inflammation
· Increases fluidity of the blood, decreasing the chance of blood clots
· Improves ability to manage stress
· Assists in preserving eyesight
· Assists optimum brain function
ALA
· ALA needs to be converted to DHA and EPA before it can be used. This process can be inefficient, consequently we need a lot more ALA than EPA and DHA to support our needs
· As ALA is converted to EPA and DHA the previous points apply to ALA (if you can get enough)
Molecularly distilled fish oil supplements from a quality source are recommended to ensure you receive good amounts of these important anti-inflammatory essential fats and help to balance out the omega 3:omega 6 ratio..
Omega 6 – GLA - This fat is generally plentiful in our diet and is found in the oil of seeds, grains and vegetable oils including sunflower, safflower oil, evening primrose oil, black currant oil, borage oil, hemp seed oil.
· Anti-inflammatory
· Beneficial for atopic dermatitis, arthritis, PMS
In summary, we need healthy fats to produce a healthy lipid bilayer to support and protect every cell in our body, which protects the nucleus which houses our DNA and the mitochondria, which houses our mtDNA and makes fuel for the body. Saturated fats are the only fats we should be heating. Monounsaturated and polyunsaturated oils should be cold pressed, organic if possible and eaten raw (raw nuts, salad dressing with lemon juice/vinegar and oil). Trans fats found in processed foods including margarine are dangerous and there is no safe level. Omega 3’s are best sourced from cold water fish, grass fed beef and grazing chickens and chicken eggs. Good quality fish oil will assist you in receiving enough of this essential fat. Omega 6 is plentiful in the standard western diet.
References:
The Wahls Protocol, Terry Wahls
Mitochondria and the Future of Medicine, Lee Know
Advanced Nutrition and Human Metabolism, Sareen S Gropper and Jack L Smith
Linus Pauling Institute
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