facts about fats and essential fatty acids

No fat or just low fat? — Try MORE fat! Fats are a crucial micronutrient for maintaining overall health. Fat provides the body with energy, protection for our organs, and support for cell growth. Furthermore, fats are vital for the regulation of cholesterol and blood pressure and the absorption of essential nutrients! Healthy fats will help you feel fuller longer, balance blood sugar, and help to balance hormones.

Choosing dietary fats to consume can be confusing. In this blog, I aim to help you understand more about dietary fats and their importance! Keep reading to learn more about dietary fats, different types of fats, essential fatty acids, and ways to get adequate amounts of healthy fats.

What are the best fats for overall health?

All fats have a similar chemical structure (chains of carbon, hydrogen, and oxygen atoms in varying lengths, shapes, and orders). Slight differences in the structures of these chains can result in considerable differences in a fat’s form and function.

You may have heard of saturated, unsaturated, monounsaturated, polyunsaturated, and essential fatty acids, but do you know what each type entails?

Dietary fats can be separated into two main groups:

• Saturated fats - Typically solid at room temperature. These are most commonly found in meats and dairy products and can also be found in coconut

• Unsaturated fats - Usually liquid at room temperature. Vegetable oils, nuts, and fish contain primarily unsaturated fats. Unsaturated fats can be subdivided into two categories: monounsaturated and polyunsaturated

Let’s talk about each type of fat!

Saturated Fats

These historically called “bad” fats are not so bad. Just like everything, they should be eaten in moderation; there are healthy sources of saturated fats and unhealthy sources.

When it comes to saturated fat, the source and amount matter. For example, coconut products (such as unsweetened coconut flakes and coconut oil), grass-fed dairy products, and grass-fed meat are some examples of highly nutritious foods concentrated in saturated fat that may positively affect health.

Oppositely, consuming processed foods rich in saturated fats, including fast food and fried foods, has been consistently linked to an increased risk of heart disease, obesity, and numerous other health conditions.

Nutrient-dense whole food sources of saturated fats, such as coconut and grass-fed animal products, have been shown to improve cardiovascular health. Saturated fats may reduce levels of a substance called lipoprotein-a, which correlates strongly with heart disease risk. Saturated fats can also raise HDL levels (“good” cholesterol). These fats contribute to stronger bones, especially in women. Saturated fats have also been linked to improved brain, lung, and liver health. Some sources of saturated fats have positive associations with the function of white blood cells, aiding in immune health.

Although saturated fats have been demonized, there are highly nutritious foods high in saturated fats. Finding balance and optimization through informed dietary choices is crucial to overall health. It is established that a health-promoting and disease-protective diet should be rich in nutrient-dense, whole foods, especially high-fiber plant foods; nutritious, whole foods high in saturated fat can also be included in a balanced way of eating.

nutritious sources of saturated fat:

• organic grass-fed animal products

• organic coconut products (coconut oil, coconut butter, unsweetened coconut flakes)

• dark chocolate

Monounsaturated Fats

These fats comprise one (mono) double bond in their fatty acid chain. These fats are at liquid at room temperature and may solidify when cooled. These fats can be found in oils such as olive oil or flaxseed oil. Monounsaturated fats are also abundant in avocados and nuts.

Monounsaturated fats are crucial for regulating high blood pressure, promoting healthy cholesterol levels, and supporting brain health and function.

nutritious sources of monounsaturated fat:

• olive oil

• avocados

• nuts

• seeds

Polyunsaturated Fats

These fats contain multiple double bonds (hence the “poly”). These fats also tend to stay in a liquid state. Polyunsaturated fats oxidize easily (a reaction that produces free radicals), which means they are not the best fats to use for high heat cooking (i.e., sauteing, roasting, air frying, etc.).

Polyunsaturated fats broadly categorize omega fatty acids: omega-3 fatty acids, omega-6 fatty acids, and omega-9 fatty acids. These omega fatty acids are vital for our health; however, 9 fatty acids are partially essential, whereas omega 3 and omega 6 fatty acids are our essential fatty acids (EFA’S).

I will explain these types of fats in more detail when I get to essential fatty acids!

nutritious sources of polyunsaturated fat:

• walnuts

• flax seeds

• fish

• nuts and seeds

Trans Fats

Avoid trans fats. Trans fat is considered the worst type of dietary fat. Unlike other dietary fats, trans fats (also called trans-fatty acids) raise "bad" cholesterol and lower "good" cholesterol. Trans fats are known to create inflammation and contribute to insulin resistance. Trans Fats can have harmful effects on health in small amounts; for every additional two percent of calories coming from trans fat daily, the risk of coronary heart disease increases by 23 percent.

Minimal amounts of trans fats can be found naturally. Most trans fats are artificially produced and are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is inexpensive and does not spoil easily, so foods made using it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil (trans fats) in their deep fryers so that it doesn't have to be changed as often.

The manufactured form of trans fat, known as partially hydrogenated oil, can be found in various food products, such as fried foods, margarine, microwave popcorn, commercial baked goods, and refrigerated doughs.

Overall, when choosing products, read the labels and avoid trans fats. To avoid them, avoid any products with the word “hydrogenated” on the label and limit or avoid fried or greasy foods you aren’t making yourself.

Let’s talk about essential fatty acids (EFAs)

Fatty acids are vital for all systems within the human body to function properly. Especially omega-3, omega-6, and omega-9 fatty acids. Our body produces non-essential fatty acids on its own from other fats and carbohydrates. Essential fatty acids can only come from food sources. Essential fatty acids are a type of polyunsaturated fatty acid (PUFA)

• There are two categories of EFAs:

  • Omega-3 fatty acid (n-3 fats)

    • Alpha-linolenic acid (ALA) - a true essential fat because the body alone cannot make it, and it is needed for the body to function properly. ALA can be converted into EPA and DHA; however, the conversion rate is limited, so it is uncertain whether ALA alone provides the optimal intake of omega-3 fatty acids. (found in plant oils, nuts, chia and flax seeds, leafy vegetables, and some animal fats - especially grass-fed)

    • Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) (marine omega-3 fats )- termed “conditionally essential fats.” Because the conversion of ALA to EPA/DHA may not be optimally efficient, it is best to obtain these Omega-3s directly from food. (found mainly in cold-water fish such as salmon, mackerel, tuna, herring, and sardines)

  • Omega-6 fatty acid (n-6 fats)

    • Linolenic acid (LA)

    • Arachidonic acid (ARA)

    • Gamma-linolenic acid (GLA)

    • these can be found in some plant oils (sunflower, safflower, soy, sesame, and corn oils), walnuts, tofu, hemp seeds, sunflower seeds, peanut butter, avocado oil, eggs, almonds, and cashews

    • Note: seed oils are typically highly processed and contain condensed amounts of omega-6 fatty acids and may contain small amounts of trans fats. Avoid products that list hydrogenated oil or partially hydrogenated oil as an ingredient

*The numbers (6 and 3) refer to the position of the first carbon double bond from the tail of the chain. Ex: in omega-6 fatty acids, the first carbon-carbon double bond is the sixth from the end.

Omega-3 and omega-6 essential fatty acids are both crucial to the body’s correct functioning, yet they perform differently... Why?

Omega-3 and omega-6 fatty acids create compounds (potent lipid mediators) called eicosanoids. Eicosanoids are critical hormones that play an essential role in regulating inflammation and controlling the immune system, nervous system, and other vital hormones. Interestingly, the eicosanoids from omega-3 and omega-6 fatty acids perform differently within the body:

• Eicosanoids from omega-3 fatty acids - anti-inflammatory properties, heart health, lower blood pressure, help improve blood vessel function (blood flow to the brain), brain development, and nervous system health: eicosanoids derived from n-3 PUFAs (Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)) have anti-inflammatory properties, traditionally attributed to their function of inhibiting the formation of n-6 PUFA-derived eicosanoids (inflammatory)

• Eicosanoids from omega-6 fatty acids - proinflammatory and immunoreactive (immune system reactions) functions, stimulate skin and hair growth, regulate metabolism, bone health, and reproductive system maintenance. While omega-6 fatty acids are crucial to overall health, too much omega-6 fatty acids can contribute to inflammation and chronic diseases

Because each EFA performs in opposite ways, a person's nutrition must provide a BALANCE of the two!

The typical Western diet today contains a much greater ratio of n-6 PUFAs compared to n-3 PUFAs (ratio of around 17:1). This is most likely due to the overconsumption of omega-6 fatty acids in the forms of processed seed oils, processed foods, and meat and dairy from grain-fed animals.

The ratio of omega-6s to omega-3s should be about 1:1 or 4:1. We can create more balance by eating more omega-3-rich whole foods such as fatty fish, grass-fed animal products, pasture-raised eggs, algae, seeds, and nuts!

Research shows that increasing the amount of n-3 fatty acids in the diet, hence stimulating the production of EPA and DHA in the body, or directly increasing the dietary intake of EPA and DHA through the consumption of fatty fish or fish-oil supplements, may reduce the incidence of many chronic diseases that involve the inflammatory process (cardiovascular diseases, IBD, cancer, rheumatoid arthritis, psychiatric and neurodegenerative illnesses), as well as improving daily cognitive function (memory, learning, etc.).

Getting our essential fatty acids through nutritious food!!! - creating BALANCE

Omega-3 Fatty Acid:

• oily fish such as salmon, herring, mackerel, tuna and sardines

• organic grass-fed animal products (meat and dairy) Ghee grass-fed beef, grass-fed butter, grass-fed whole milk yogurt

• vegetables such as spinach, Brussels sprouts, and purslane

• navy beans and kidney beans

• fish oil

• walnuts

• flaxseed oil

• flaxseeds

• chia seeds

• oysters

• soybeans

• eggs (opt for organic and pasture-raised as they contain more nutrients)

• hemp seeds

• avocados

• seaweed and algae

Omega-6 Fatty Acid

• eggs (pasture-raised, free-range, cage-free)

• walnuts

• soybeans (tofu)

• hemp seeds

• sunflower seeds

• peanuts (peanut butter)

• avocado Oil

• almonds

• cashews

• pumpkin seeds

Overall, consuming fats is essential to overall health. Remember, balance is key, and knowledge is power. When it comes to nutrition, it is as simple as focusing on a well-balanced variety of whole, macro and micronutrient-dense foods and limiting highly processed foods!

If you want to learn more about balanced nutrition for overall health, read my post on nutrition.

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