The Eat Better, Feel Better Series is a five part guide to the Foundations of Nutritional Therapy - Digestion, Blood Sugar Regulation, Essential Fatty Acid Balance, Mineral Balance and Hydration.
Each guide will discuss the importance of the foundation and how to optimize each one in order to achieve vibrant health.
Why We Need Fat
Fat is good for us! For several decades, scientists promoted the low-fat diet based on flawed, outdated research that falsely claims consuming saturated fat causes heart disease. We now know that this is not true and that following a low- or no-fat diet is detrimental to our health. Consuming different types of quality fats is crucial to our overall health and well-being.
Here are just a few roles of fat in the body:
Makes our food taste good!
Aids in the absorption of vitamins A, D, E and K
Provides a source of lasting energy
Acts as building blocks for cell membranes
Aids in the production of hormones
Aids in the production of anti-inflammatory & inflammatory prostaglandins that allow the body to heal
Helps build bile that is required to break down fat during digestion
Increases satiety
Classifications of Fats
The degree of saturation is determined by the structure of the fatty acid molecules that make up each fat. All fats are a specific combination of saturated, monounsaturated and polyunsaturated fatty acids - the classification of a fat is based on which fatty acid makes up the highest percentage.
Saturated Fats
Highly stable, so they do not go rancid easily
Solid or semi-solid at room temperature
Non-essential fatty acids - the body can make these
Safe to cook with at higher heats
Found in - animal fats and tropical oils
Monounsaturated Fats
Relatively stable, so they do not go rancid easily
Liquid at room temperature and solid when refrigerated
Non-essential fatty acids - the body can make these
Safe to cook with at low heat
Found in - olive oil, nuts (cashew, peanut, almond, pecan) and avocados
Polyunsaturated Fats
Relatively unstable, so they go rancid easily
Easily damaged by heat, light, and oxygen
Require refrigeration
Essential fatty acids - the body cannot make these:
Linoleic Acid (Omega-6)
Alpha-linolenic Acid (Omega-3)
NEVER safe to cook with
Found in - flax, nuts, seeds, and fish oil
Clarifying Saturated Fats
In the past, scientists incorrectly linked saturated fats to the rise in heart disease. We now know that this correlation is false and that studies have proved otherwise. Here is an excerpt from Fats: Safer Choices for Your Frying Pan and Your Health by Caroline Barringer, NTP that explains the flawed research and what scientists have actually discovered about saturated fat:
"Saturated fats have been unfairly attacked since the medical and scientific so-called “experts” falsely linked the dietary intake of saturated fat and cholesterol to the increased incidence of heart disease. The study supporting this saturated fat scare, known as the “Lipid Hypothesis”, was proposed in the 1950’s by American Physiologist, Dr. Ancel Keys. The fats used in this study were hydrogenated, processed fats, known to be extremely irritating to the body, particularly the vascular system. Cholesterol acts as a healing agent to repair and protect the arteries and veins. Therefore, the more irritation, the more cholesterol will mobilize to save the day! Research now shows us that dietary cholesterol intake has VERY LITTLE to do with over all cholesterol levels, so this part of the theory was off target as well. Today, the Lipid Hypothesis continues to be promoted by most medical professionals and pharmaceutical companies, as well as the modern food processing giants, who profit from such flawed research. Saturated fatty acids from healthy sources nourish the vascular system, enhance immune function, protect the liver from certain toxins (including alcohol), aid in calcium absorption, and increase cellular membrane integrity. Keep in mind that heart disease was considered a rare condition before the 1920’s, but spiked dramatically from 1910 to 1970 as Americans began consuming less saturated animal fats and increasing amounts of vegetable fats in the form of margarine, shortening and adulterated, refined oils of all types. Our not-so-distant ancestors consumed healthy sources of saturated fats each and every day with no adverse health effects whatsoever!"
Saturated fats are an important source of dietary fat. Since saturated fats are highly stable, they do not oxidize easily and are the healthiest fats to cook with at high temperatures. A little goes a long way! You don't need to eat large amounts to gain the nutritional benefits provided by these fats.
Essential Fatty Acid Balance
Essential fatty acid balance is one of the five Foundations of Nutritional Therapy.
There are two polyunsaturated fats that are ESSENTIAL to the body, meaning the body can't make these fatty acids on its own and need to be obtained from the food we eat. Essential fatty acids (EFAs) are required for important biological processes in the body such as regulating the cell's communication system, maintaining homeostasis, and controlling anti-inflammatory function.
Linoleic Acid (LA) - Omega-6
Alpha-linolenic Acid (ALA) - Omega-3
Sources of Omega-3 fatty acids:
Flax seeds
Fish oil
Salmon
Chia seeds
Walnuts
Sources of Omega-6 fatty acids:
Pumpkin seeds
Hemp seeds, hemp seed oil
Black currant seed
Evening primrose oil
Borage oil
For optimal health, the ratio of omega-6 to omega-3 fatty acids
should be around 1:1
When this ratio starts to shift too far in either direction, the body has a hard time carrying out vital processes where both essential fatty acids are needed in balance. Only small amounts of omega-3 and omega-6 are actually needed for optimal health. For example, you can use a teaspoon each of an omega-3 oil + an omega-6 oil in a homemade dressing. Just make sure you always keep the ratio 1:1.
If you're following the Standard American Diet, the ratio of EFAs is most likely out of balance, leaning towards high omega-6 and not enough omega-3. Diets high in omega-6 fatty acids lead to inflammation that over time can cause chronic systemic inflammation in the body and can lead to disease.
Deficiencies in omega-3 fatty acids occur when:
Consuming industrialized meats - grain-fed meats are extremely low in Omega-3 fatty acids while grass-fed meat is super abundant in Omega-3
Consuming or cooking with adulterated fats (hydrogenated oils, partially-hydrogenated oils, highly processed vegetable oils, fried fats, and trans fats)
Eating too many processed foods - these foods usually contain the above mentioned adulterated omega-6 fats that are toxic and cause inflammation in the body
Not eating enough foods containing omega-3s to keep the 1:1 ratio if your diet is heavy in omega-6 fatty acids
To keep the ratio in balance, eat a variety of nutrient-dense, whole food sources that contain both omega-3 and omega-6 fatty acids. When possible, eat grass-fed, pasture raised animal products that are naturally high in omega-3.
Extraction Processes
Our body needs several types of fats to stay healthy, but there are ways of processing fats that can actually alter its chemical structure. Many people focus on the source of certain fats as an issue, but it is actually the extraction process that causes these fats to oxidize, turning rancid. Fats and oils are extremely sensitive to light, oxygen and heat. Exposure to these elements cause structural changes that negatively impact the health of the human body.
If you see any of these words on a food label, is best to avoid it. Hydrogenation and other extraction methods actually change the molecular structure of the fatty acid and requires toxic solvents to draw out the oils.
These extraction processes create fats that are toxic to the body and cause inflammation:
Hydrogenated
Partially-Hydrogenated
Refined
For safer extraction processes that preserve the fatty acid profile and keep the fat safe to consume, look for these words on a food label:
Cold-Pressed
Unrefined
Extra-Virgin
Solvent-free / hexane-free
Organic
Other things to consider when shopping for fats + oils:
Only buy Polyunsaturated and Monounsaturated oils that have been bottled in opaque glass or plastic bottles. *The oils bottled in clear, plastic containers have most likely oxidized and gone rancid*
The most unstable oils should be kept refrigerated to prolong the shelf-life and keep the fatty acids from oxidizing - once opened, you should aim to use the oils within 6 months
Animal fats should be organic, grass-fed pastured animal sources. Why? Opting for higher quality animal fats means that there are no added hormones, antibiotics, or other harmful substances that are irritating to the human body.
Fats to Avoid
Certain fats are very harmful to the body and should almost never be consumed. Obviously there are going to be situations where we can't avoid them in our food, and that is okay. This is not about perfection, it's about understanding how these fats negatively impact our body and choosing to eat fats that promote health and vitality.
Canola (rapeseed) oil
Cottonseed oil
Corn oil
Soybean oil
Sunflower oil
Safflower oil
Trans fats
We've been told for years that canola oil is healthy for us - it is not. To learn more about the extraction process, read this article. Need more convincing? Read this article by Dr. Axe.
Fats to Cook With
Cooking with fats is a great way to ensure you're absorbing vitamins and it makes your food taste good! It is very important you know which fats to cook with. When you heat a fat past its smoke point, it will oxidize and go rancid. Certain fats can be used at high, medium, and low temperatures.
SAFEST
Type of Cooking: Grilling, baking, frying, roasting
Coconut oil
Ghee (clarified butter)
Lard
Chicken, duck, and goose fat
Beef and lamb tallow
Red palm oil (sustainably sourced)
SAFER
Type of Cooking: low to medium heat simmering or sautéing, stir-frying
Unfiltered olive oil
Raw butter
Avocado oil
Sesame oil (use occasionally)
UNSAFE
These fats should never be heated
Flax oil
Corn oil
Hemp oil
Grapeseed oil
Evening Primrose oil (consume in small amounts)
Borage oil (consume in small amounts)
Pumpkin oil
Pine nut oil
You can use these fats in salad dressings, drizzled over soup or toast, or taken directly from the bottle with a spoon.
Why It Matters
Having the correct balance of Essential Fatty Acids is key to building a strong, healthy body. Deficiencies can lead to issues with the immune system, musculoskeletal system, the endocrine system, and allergies. Chronic inflammation is at the root of most diseases. Essential fatty acids provide the building blocks that the body needs to be able to deal with inflammation and promote healing in the body.
Eating high quality, properly extracted fats will cost you a little more money. But the cost of consuming rancid, toxic fats and products over time is even greater, to both your health and your wallet. There are many places that offer high quality meats, seafood, and oils at reasonable prices.
Action Steps:
Include a wide variety of healthy fats from quality sources to get all of the wonderful nutrients needed to build a healthy mind and body. Experiment with different saturated, monounsaturated, and polyunsaturated fats. The more diversity the better!
Transitioning From a Low-Fat Diet
If you've been following a low- or no-fat diet for several years, start SLOW when adding fats back into your diet. Include fats that are easy to digest such as coconut oil, MCT oil or olive oil.
It's also important that you are digesting the fats you are eating. Here are some foods that support healthy fat digestion:
Beets - contain manganese and folate to support gallbladder function
Dandelion - enhances bile flow and liver function
Lemons - enhance overall digestion and bile flow
Artichokes - increase bile production
Final Words
Dietary fat is a controversial topic in the health and wellness world. Research shows that eating fat does not make you fat, it does quite the opposite. Eating a wide variety of healthy fats promotes good overall health.
For thousands of years, our ancestors thrived on saturated fats and properly raised animal products that have just recently become demonized by certain organizations. These organizations, who happen to pay for the studies that "prove" certain fats are bad for you, are profiting from the sales of vegetable oils that they recommend we consume instead. Do some research. A great resource that deconstructs the current myths around dietary fat is The Big Fat Surprise by Nina Teicholz. If reading a book isn't your style, this article does a great job at summarizing some of the points the book explores.
Take this knowledge and use it to make your own decisions. You only need a small amount of fat at each meal. A little goes a long way. Try different types of fats and take note of how they make you feel. Do you feel energized? Full? Satisfied with your meal? Is your digestive system happy?
Listen to your body and make choices based on what it is telling you!