Food for Thought

Facts About Fats

by Joyce Chicoine, Nutrition and Education Committee also contributes to a healthy brain and ner

Americans have been taught for over 40 years that eating fat, especially saturated fat, has a direct correlation with heart disease. This is primarily based on the work of American physiologist Ancel Keys. The particular study that made Keys famous is commonly referred to as the “Seven Countries Study.” What about cholesterol?

Keys had hypothesized that dietary fat caused coronary artery disease and was determined to confirm his theory. He collected data about the dietary habits of middle-aged men from seven countries and compared that to data regarding heart and is often referred to as “good” choles

disease.

Keys subsequently concluded that dietary fat leads to heart disease. His work, which is referred to quite often, was used as part of the basis for USDA dietary guidelines in the 1980s during the conceptualization of look at particle size as well as particle num

the Food Pyramid. As a result, Americans were told to eat a high-carb diet and limit fat intake.

The problem lies in that there were major flaws in Keys’ study. Firstly, a possible correlation between fat consumption and heart disease does not definitively conclude that consuming high-fat foods likens the development of heart disease. Addiother risk for heart disease, may be easier

tionally, a broader analysis that included 22 countries, rather than just the initial seven, displayed no significant correlation between fat consumption and heart disease.

This conclusion indicates that Keys had manipulated the data to support his hypothesis. Sadly, the high-carb/low-fat diet of obesity in the United States skyrocketed when these recommendations first became public and widely accepted.

Why do we need fat?

The truth is that certain types of fat are an essential part of a healthy diet. Fat gives us energy, helps aid in the growth of cells, and improves overall cellular function. It vous system, as well as promotes healthy skin and other types of tissue. Dietary fat is necessary to aid with the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Fat also helps with the formulation of hormones necessary to regulate many bodily functions.

Consuming saturated fat and trans fat has been linked to higher LDL cholesterol. There is a lot of discussion about cholesterol and the importance of keeping HDL high and LDL low.

HDL stands for “high-density lipoprotein” terol. LDL stands for “low-density lipoprotein” and is considered “bad” because it is believed to be responsible for clogging arteries.

However, some researchers have found that it is more complicated than that. They say that when we look at LDL, we have to ber. Small, dense LDL molecules are more susceptible to oxidation and inflammation and are more likely to clog blood vessels. Large, “puffy” LDL molecules, on the other hand, are less likely to cause health issues.

Unfortunately, while cholesterol tests are often used in this country, it can be difficult to find a doctor that will test for the particle size. Tests for inflammation, anproved to be truly detrimental. The rate

to obtain. It is also important to note that eating foods that contain cholesterol does not raise blood cholesterol levels.

Getting the right balance of Omega 3, 6, 9

There are three types of unsaturated fat: Omega-3, Omega-6, and Omega-9. All three are crucial because they play different roles in our bodily function. It is even more important to get a proper balance of these types of fats. Omega-3 and Omega-6 fats are considered “essential,” which means that human bodies cannot produce them on their own. Most people who consume “The Standard American Diet” (a.k.a. the Western Diet) tend to consume too much Omega-6 and not enough Omega-3.

Omega-3 Fatty Acids have a lot of health benefits, including supporting brain development and mental health, improving memory, reducing weight and liver fat, decreasing inflammation, promoting bone health, and preventing asthma symptoms. Omega-3 Essential Fatty Acids (EFAs) also help raise HDL (a.k.a. good) cholesterol. They can be found in oily fish such as salmon, mackerel, sardines, and anchovies, as well as in meatless alternatives such as chia seeds, flaxseeds, and walnuts.

While Omega-6 Fatty Acids are also technically considered “essential,” most Americans consume more of these fats than necessary. Omega-6 EFAs are found in soybean oil, corn oil, mayonnaise, sunflower seeds, and several types of nuts, like walnuts, almonds, and cashews.

Both Omega-3 and Omega-6 fatty acids are “polyunsaturated” fats. The term is derived from their chemical structure and they are liquid at room temperature. According to Healthline.com, “the recommended ratio of Omega-6 to Omega-3 fatty acids in the diet is 4:1 or less. However, the Western diet has a ratio between 10:1 and 50:1.” This indicates that most people should strive to eat fewer Omega-6 oils and more Omega-3. The main reason for this is because Omega-3 oils are anti-inflammatory, whereas Omega-6 oils can be adversely inflammatory.

Omega-9 fatty acids are monounsaturated oils, including foods like olive oil, avocado oil, peanut oil, and other oils derived from tree nuts. Omega-9 fats are technically considered “non-essential” fats, since they can be produced by the body. However, replacing some saturated fats with monounsaturated oils can improve metabolic health. Monounsaturated oils are considered an important part of the popular “Mediterranean Diet.” continued on page 5