I never can resist a chance to emphasize the fact
that long ago there was a group of knowledgeable nutrition experts saying all
the things that are now being presented with such fanfare as new discoveries.
This is, therefore, a slightly up-dated version of a column I wrote for our
local paper approximately fifteen years ago: you have my permission to be
astonished by my prescience.
At its simplest, my belief is that the the more
someone else's hand has interfered with your food between its original state and
your mouth, the less likely you are to benefit from eating it. I mean that if
you buy an ur- food, and cook it yourself, you know what you are getting. If it
has been processed and sold to you as a completed product, odds are the
motivating factor in what has been done to it is not your health, but the bottom
line of the food manufacturer.
Forgive my cynicism here, but I have yet to see a
food that has benefited nutritionally from being processed. As an example, I
have ALWAYS recommended butter over margarine (I make my own), I use lard (which
I render myself) sparingly in my kitchen , and the role of coconut oil in the
impressive health record of the indigenous populations who use it cannot be
argued. Once again let me emphasize my 2 credos and apply them to fat selection:
lack of moderation causes imbalances:
choose good fat sources and use them in moderation.
technology in food is usually the enemy:
choose the fats that have been used traditionally in healthy cultures and
you can't go much wrong.
While this may not sound terribly scientific, it
is my recommendation for relaxed maintenance of a healthy fatty acid balance.
Essential Fatty Acids are required for energy
production in the body, for cardiac function, for the
health of hair, skin and nails, for hormone production, brain function,
and (extremely important) for the integrity of the very structure of
our cells. http://www.fatsthatheal.com/FAQ.htm#1_4
Fat is the major form of energy storage. In a typical
individual the fuel reserves are distributed as follows:
However, one can't just say "fat", because it is
becoming increasingly apparent that the KIND of fat is crucial to health.
Mono-unsaturated fatty acids convert to energy much more efficiently than
saturated fats (the subject of a study sponsored by the National Institute of
Diabetes and Digestive and Kidney Diseases (NIDDK) - see RESOURCES).
Fat molecules are made up
of three fatty acid chains connected by a glycerol backbone. Fatty acids are
basically long chains of carbon and hydrogen, which are broken down by
progressively cleaving two carbon bits and converting these to acetyl coenzyme
A. For every two carbons in a fatty acid, oxidation yields 5 ATPs
(measures of energy) , but saturated fats have been converted to chains of
hydrogen only, which oxygen cannot break to produce energy. http://muscle.ucsd.edu/musintro/energy.shtml
Below are sources of fatty acids:
Name of acids
Rich sources
Saturated
Palmitic
All fats and oils
Stearic
Lards, tallow , coconut
Butyric
Butter
Unsaturated
Oleic
All fats and oils - olive, macadamia, etc
Linoleic
Mostly in vegetable oils like sunflower,
safflower, soya bean, corn, cotton seed and walnut
Linolenic
Linseed oil
Arachidonic
Fish oils and animal fats
Source
of table, with thanks. http://www.bawarchi.com/health/fats.html
It
therefore follows that eliminating saturated, trans and hydrogenated
fats from our diets and replacing them with better choices
can make a vast difference to our health
I remember coming across a petition to the FDA
asking that some new studies on the connection between hydrogenated fats and
coronary artery disease not be disseminated, for fear of causing consumers
"unnecessary alarm"! These are the Trans fatty acids found in such
things as Crisco and some margarines, so I don't think it's too much of a
stretch to figure out where the petition came from - hint: not a consumer
protection group. Now, it appears that trans fatty acids are villains to our
children (see
below) as well as to our cholesterol levels as adults (though
this shouldn't really come as such a surprise.)
Why is it important to limit trans fatty acids?
A report released by the Institute of Medicine on July 11th 2002 says it all:
"It is recommended that trans fatty acid consumption be as low as
possible while consuming a nutritionally adequate diet," a panel of
experts stated, noting that trans fatty acids are known to increase blood
levels of low-density lipoprotein, while lowering levels of high-density
lipoprotein." It is also important to note that trans fats block the
enzyme that converts the alpha-linolenic acid in flax oil to EPA and DHA.
WESTPORT, CT (Reuters Health) Jul 12 - A diet
rich in foods containing trans fatty acids increases concentrations of LDL
cholesterol. However, unlike saturated fats, trans fatty acids also decrease
concentrations of HDL cholesterol, which appears to significantly impair
endothelial function, Dutch researchers report.
"By measuring arterial vasodilation, we compared the effects of trans
fatty acids with those of saturated fatty acids to determine whether the
decrease in HDL cholesterol posed an additional risk of cardiovascular
disease," Dr. Nicole M. de Roos, from Wageningen University, told Reuters
Health.
In a randomized crossover trial, Dr. de Roos and colleagues put 29 healthy
subjects on two controlled diets, according to their report in the July issue
of Atherosclerosis, Thrombosis and Vascular Biology . The subjects consumed
each diet, for 4 weeks. Both diets contained 9.2 energy percent from either
trans fatty acids (Trans-diet) or saturated fatty acids (Sat-diet).
Dr. de Roos' group found that when subjects consumed trans fats instead of
saturated fatty acids HDL-cholesterol levels went down by about 26% and
arterial dilation was impaired by about one third. "When patients
consumed a diet containing saturated fats, vasodilation was about 6.5% of
baseline diameter, while it was about 4% of baseline diameter on the diet rich
in trans fats," Dr. de Roos said.
Given their findings, Dr. de Roos believes that "we should try to ban
trans fatty acids from our diets and replace them with natural oils, before
they are hydrogenated, or by tropical saturated fats that are rich in C14, C16
fatty acids, which do not lower HDL cholesterol."
Arterioscler Thromb Vasc Biol 2001;21:00-00.
Dr. Undurti Das has been studying EFA levels in infants
and corresponding rates of hypertension. He says that when DHA levels are
reduced in animal models the animals develop hypertension as adults.
There is also evidence that when these fatty acids are given to adults who
have mild to moderate hypertension, blood pressure returns to normal, he
added.
Because breastfeeding may not supply all the polyunsaturated
fatty acids needed to prevent hypertension, Dr. Das hypotheses that
hypertension could be prevented by supplementing the child's diet with
long-chain polyunsaturated fatty acids from birth through early childhood.
"Intervention needs to be done early, because once the
neural mechanisms involved in the development of hypertension are developed,
prevention may be too late," he said.
The researcher recommends that a clinical study be conducted
with children who are supplemented with polyunsaturated fatty acids from birth
to about 5 years of age and are then followed to see if hypertension develops.
These fatty acids prevent cardiac arrhythmias, type 2
diabetes, and reduce the cholesterol and triglyceride levels, he said.
Polyunsaturated fatty acids also reduce the production of harmful cytokines,
such as tumor necrosis factor, interleukin 1beta and interleukin 6, Dr. Das
added. "Perhaps polyunsaturated fatty acid supplementation should be
given lifelong."
Hypertension 2001;38:e6-e8.
A team of Finnish
researches has found that the kind of fats in children's diets
may play a role in the increased incidence of allergies. Their
study found that children who eventually developed allergies ate less butter and
more margarine compared with children who did not develop allergies. The
allergic children also tended to eat less fish, although this dietary difference
was not considered significant. This is not the first study to indicate that
polyunsaturated fats may play a role in allergies: fats like those in margarine
have been shown to encourage the formation of prostaglandin E2, a substance that
promotes inflammation and causes the immune system to release a protein that
triggers allergic reactions. Allergy 2001;56:425-428
No, the fats that are essential to
our health, and that we need a supply of on a daily basis are unsaturated
oils, preferably a selection of poly- and mono
A deficiency of unsaturated oils has been linked
to a long list of problems ranging from arthritis to MS to heart disease,
high cholesterol levels and cancer. The Omega-3 and Omega- 6 fatty acids in
proper balance play a vital part in normalizing many body functions: for
example, it has been shown that Omega-3 oils actually break down cholesterol
in the lining of the blood vessels, and facilitate the transport of saturated
fats, as well as lowering levels of LDL, the "bad" form of
cholesterol. They are also instrumental in preventing a pro-inflammatory
cycle which can be instigated by excessive intake of the wrong kinds of fats
and fatty acids. One problem with achieving this balance is that the Omega 6
fatty acids are much more common, being in most of the oils we use -such as corn
oil, which in effect is present in almost all processed foods. My personal
preference in mono-unsaturated or Omega 9s is for olive and macadamia
oils; Omega 9s are essentially neutral, where most cooking oils are Omega 6s.
OMEGA-3 FATTY ACIDS
Fats
are essential to the health of our cells. Restated, the PROPER fats
are essential to the health of our cells. The fats most prevalent in our
diets, however, are predominantly Omega 6, which are pro-inflammatory.
Corn and safflower oils, which are in
practically everything in the way of prepared foods, are Omega 6. What we need
is to redress the balance to a prevalence of Omega 3 fatty acids.
Sources of Omega 3 are walnuts, flax and
fish. When you consider that an enzyme (deficient in many people, and
especially in disease conditions) is needed to convert flax to the
anti-inflammatory form we need, and that Flax also contains Omega 6, the clear
winner is fish, with a supplemental form being both convenient and pure.
The two fatty acids present in high amounts in
Fish Oil are EPA and DHA, both precursors to important ANTI-inflammatory
substances in the body, and both connected in studies to a lowered risk of
cancer.
Additionally, a 2003 study at the University
of Edinburgh determined that Omega 3s can halt and reverse the weight loss and
lack of appetite (Cachexia) experienced by some cancer patients. See
RESOURCES
for the study report.
This is why the recent no-fat fad disturbed me so
much: I was seeing an increasing number of young girls coming for advice for premenstrual
problems, hair, nail and skin problems, and lack of energy . The message I
try to convey is that entirely excluding any essential part of the diet is will
not benefit us in the long run: what works is BALANCE.
Lean proteins, fresh fruits and vegetables, moderate amounts of complex
carbohydrates, and moderate amounts of friendly sources of unsaturated fats -
such as olive oil, macadamia nut oil, walnut and flax oil,- fresh water and the
occasional indulgence: this is the diet our bodies were designed for, and the
one to keep us light and healthy!
To reiterate: the S.A.D
(Standard American Diet) has long been notorious for being high in fat,
so where do I get the idea that anyone could possibly not be getting
enough fats?
The secret lies in the word "certain": certain
fats, not all fats, are essential to vibrant health. This is the case not only
where fairly minor health problems are concerned, but also in some serious
conditions. One of the interesting facts presented to us at a recent Convention,
was that a connection is now being made between lack of the necessary fatty
acids, and the present high cholesterol epidemic.
Dr. Siguel, one of the foremost international experts on the
subject of fatty acids, has hypothesized that LDLs ( Low Density Lipoproteins)
in the body are actually part of the transport system for EFAs (Essential Fatty
Acids), and that when insufficient supplies of these are available the LDLs are
produced in greater quantities in order to supply the cells with the EFAs they
need.
He feels that low levels of EFAs are one of the missing links
in relating nutrition to coronary heart disease, and suggests that heart
patients need to bring their EFA blood profile closer to that of healthy people.
An added benefit for heart health is that while the Arachidonic acid obtained
from animal fats is highly pro-aggregatory (the Linoleic acid contained in such
fats is a precursor only for Arachidonic acid and subsequently
inflammatory PGE2) the good Omega 3 fatty acids such as Fish Liver Oils (FLO)
produce PGE1 (Prostaglandin E1), a potent inhibitor of platelet aggregation.
Remember, fats are often replaced in fat-free foods by
carbohydrates, causing high insulin production in the body which in turn
shuts down the enzyme pathways through which Arachidonic acid is converted to
the friendly GLA. This in turn means the messengers (eicosanoids) which promote
insulin sensitivity in the cells are not sent to do their jobs, more insulin is
produced to take care of the added carbs, and a vicious cycle leading
potentially to diabetes, cardiovascular problems and possibly even
cancer.Syndrome X, or Insulin Resistance is set in motion.
Another option for lowering cholesterol and, some studies
suggest, blood pressure, is flax seed oil. High levels of Fish Oil have even
more dramatic affects, and in my opinion it is essential to balance the Flax
Oil's Omega 6 with Omega 3.
While some are suggesting that Flax, or Soy or Walnut Oils can
give the same Omega 3 benefits as Fish Oil, the unfortunate fact is that the
while they do contain ALA (alpha- linolenic acid, the precursor to EPA and DHA)
individuals vary greatly in the extent to which the conversion occurs in the
body since many people lack the necessary enzyme, delta 5 desaturase. Yet
others are eating high levels of carbohydrates and thereby inhibiting
that enzyme.
One estimate is that less than 1% is converted. ALAs role
as an energy source means also that most of it is removed from the blood
stream before conversion can take place. See RESOURCES for a (very) comprehensive report by a true expert! It is even possible
that in people who are trying to correct a disease state, the existing
imbalances in the body may further compromise this conversion.The only way to
get a reliable supply of EPA and DHA, in my opinion is through Fish Oil
supplements.
Your Grandmother will
have told you that fish is brain food, and surprise!
She was right!
An added plus of Fish Oil is the DHA content, an upcoming star
in sustaining brain function. Gradually we are coming to recognize the
importance of DHA for mental function and vision, but new research
suggests it also plays a role in resistance to diabetes. An omega-3 fatty acid
found in fish oil appears to improve insulin function in overweight individuals
who are vulnerable to type 2 diabetes, researchers report. Three months of daily
supplementation with docosahexaenoic acid (DHA) produced a "clinically
significant" improvement in insulin sensitivity in overweight study
participants, according to Dr. Yvonne Denkins, a nutrition researcher at the
Pennington Biomedical Research Institute, Louisiana State University in Baton
Rouge. What is going on here is the cycle I describe above.
Remember, also, that the importance of Omega 3s increases
during pregnancy, where the developing fetal brain and vision competes with the
mother's requirements for this nutrient. There is some suggestion, in fact, that
lower levels of Omega 3s in the mother are a contributing factor in preeclampsia.
Certainly, it takes about 3 months after delivery for the mother to replenish
her supply of DHA. Its presence in breast milk takes first priority and its
importance for the infant can hardly be over-emphasized throughout pregnancy.
Sadly, levels of DHA in the milk of American nursing mothers is falling
dramatically.
PGE1 also affects the hormone prolactin, high levels of which
are implicated in many of the problems associated with PMS (and prostate
problems, incidentally): GLA (Gamma Linoleic Acid) from Evening Primrose Oil has
been shown in double blind studies to reduce symptoms significantly, the most
outstanding results being with fibrocystic breast disease, where 45% of those
with cyclical symptoms improved on GLA: PGE1 actually blocks the formation of
Arachidonic acid and PGE2, levels of which are higher in patients with these
types of breast problems. It is interesting to note that deficiencies of B6
interfere with the conversion of Omega-3 fatty acids into EPA and DHA, and that
birth control pills increase requirements for B6. A complicated cycle!
Evening Primrose oil is not the only excellent source
of GLA: some actually argue that Borage Oil is a better and less
expensive source. Viewed purely objectively, it seems to me that I have better
results for menopausal problems with EPO, but studies have shown Borage Oil to
be medically effective in Rheumatoid Arthritis, where it reduces the pain and
joint stiffness. A recent (HSR Mar 2000) study at the Shriner's Hospital for
Children found participants responding favourably to treatment with Borage Oil.
in Diabetic Neuropathy patients treated with GLA experienced significant
improvement in reflexes, muscle strength and sensitivity to touch (among other
parameters). Studies on Borage Oil's use in cases of high cholesterol show an
effective dose to be in the 1 to 4 gram range, with improvement in LDL and HDL
levels being noted after 2 months. With cardiovascular disease, doses of 4 to 5
grams were shown to reduce blood pressure, and suggest that it may also inhibit
some of the processes which lead to plaque forming in blood vessels. A study
published in the Journal of Hypertension in 1996 showed that 1 gram of
GLA taken for four weeks lowered blood pressure during stress exposure tests ,
where a placebo control group evidenced an increase in blood pressure.
Fatty acid levels are also
abnormal in conditions such as eczema and psoriasis, food allergies,
diabetes, rheumatoid arthritis and Multiple Sclerosis.
Interestingly, results have also been seen with
supplementation of EFAs for Raynaud's syndrome and the dry eyes
associated with Sjogren's symptom . Much of this success is due to the
anti-inflammatory action of PGE1.
Recently, there has been interesting research linking prostaglandins
to hyperactivity in children. A British organization called Hyperactive
Children's Support Group has witnessed some dramatic results in these children
when supplementing with EPO (Evening primrose Oil). The group has found some
figures to suggest that hyperactive children often have problems with alcohol as
they grow up, and alcoholics also appear to be deficient in GLA and PGE1.
Alcohol raises levels of PGE1 temporarily, and PGE1 has recently been found to
be one of the key determiners of moods. EPO is therefore also being tested to
see if it can play a role in the prevention of alcoholism and provide protection
against the damage it causes. It seems to me a strong possibility that
inadequate intake of EFAs by the Mothers could definitely play a part in this: I
suggest that supplementation with Omega 3 fatty acids during pregnancy might do
a great deal to both increase mental development in the fetus, and protect
against not only neural problems, but ADD/ADHD after birth.
Causes of EFA deficiency are mostly diet related: low intake
of GLA oil - high dietary levels of saturated or mono-unsaturated fats - low
levels of the nutrients B6, B3, C and zinc, - moderate to high consumption of
alcohol - but also diabetes - and even the process of aging.
Certainly in my opinion enough evidence exists to encourage us
to make sure that we are getting enough of the proper forms of this essential
nutrient, even if we have to take supplements to do it!
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