The fat revolution

About 10 years ago very low fat and even no fat diets were all the go and fat eas condemned indiscreminately. Even though biochemical tests in animals about 50 years ago had shown that the enzyme that creates new fatty acids, the building blocks of storage fat, is 18 times more active on a fat free diet than in the presence of small amounts of fat. Effectively, in the absence of any fat the body feels a strong need to produce fat whenever it gets a chance because fat is a vital part of our body cells and forms protection for our organs.

We have now recognised that some fat in our diet has beneficial effects so long it is "healthy fat". Our metabolism is directly linked to the flexibility and functionality of our cell membranes as this determines how fast and efficiently nutrients can enter our cells, a direct result of the fats we eat, i.e. "healthy fat" will support a more active metabolism than "unhealthy fat". "Unhealthy fat" is still very harmful in terms of weight gain as well as negative effects on our health such as the disposition for heart disease and cancer. It has become essential for everyone to understand the difference between "healthy fats" and "unhealthy fats".

What are "healthy fats"?

Essential Fatty Acids (EFAs) are necessary for optimal health but our body cannot producethem, and must obtain them through diet. There are two families of EFAs: Omega-3 and Omega-6.

Omega-3 fats are found in many foods including most nuts and seeds, grapeseed oil, olive oil, olives, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others.

Omega-6 fats are not as common and are found in walnuts, Brazil nuts, pumpkin seeds, flaxseeds, all oily fish, avocados, canola oil and some other special oils.

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection. Essential Fatty Acids are also needed for proper growth in children, particularly for neural development and maturation of sensory systems.

EFA deficiency is common in people on a high fat diet, rich in "unhealthy fats" which compete with the EFAs. The minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each. One tablespoon of flaxseed oil can provide this amount, or larger amounts of other linolenic-rich foods.

What are "unhealthy fats"?

Through research over the past 10 years, trans fatty acids and saturated fatty acids clearly have been linked to an increased risk of Coronary Heart Disease (CHD).

Trans fatty acids are by far the worst culprits. Even though our body has the capacity to metabolise them eventually the process is very slow and inefficient, leaving plenty of time for these sticky and toxic substances to clog up our arteries and cause further damage to our cells and the genetic material inside, the DNA, in the extreme case leading to cancer.

Trans fat is found in numerous foods - commercially packaged goods, commercially fried food such as French Fries, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and margarine. Indeed, any packaged goods that contains "partially-hydrogenated vegetable oils", "hydrogenated vegetable oils" or "shortening" most likely contain trans fat.