Good Fats, Bad Fats
One of the worst mistakes we made in nutrition was calling lipids fat. The word fat already has an extremely negative connotation and is the very thing people are trying to lose from their bodies. This creates a negative connotation for the macronutrient “fat.” Fat is one of the most vital macronutrients because it is the building block to our hormones and the carrier for many of our necessary vitamins. To better understand the importance of fats we are going to break them down into Omega-3s and Omega-6 fatty acids.
Omega-6 and Omega-3 Fatty Acids: Balancing Health with the Right Fats
In the world of nutrition, the discussion around fats often leans towards which types are "good" and which are "bad." Among the most talked-about fats are omega-3 and omega-6 fatty acids, two essential polyunsaturated fats that play critical roles in maintaining our health. While both are necessary for proper body function, the balance between these two fats is crucial, as they have distinct effects on our health.
What Are Omega-6 and Omega-3 Fatty Acids?
Both omega-6 and omega-3 fatty acids have distinct biological functions and are vital for a variety of bodily processes, but they must be consumed in the right proportions to support optimal health.
Omega-6 Fatty Acids
Omega-6 fatty acids are primarily found in vegetable oils, nuts, and seeds. These fats are involved in various bodily functions, including:
Cell membrane structure: Omega-6 fatty acids are a key component of cell membranes, helping them stay flexible and functional.
Inflammation and immune response: Omega-6 fats play an important role in inflammatory processes and immune function. Specifically, they regulate inflammation, blood clotting, and immune responses.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in fatty fish, cage free eggs, grass fed beef, chia seeds, and walnuts, as well as in certain plant-based oils. The three main types of omega-3s are:
Alpha-linolenic acid (ALA): Found in plant sources like flaxseed, chia seeds, and walnuts. ALA is a precursor to the other omega-3s but must be converted in the body into the more active forms, EPA and DHA.
Eicosapentaenoic acid (EPA): Found primarily in fatty fish and seafood, EPA plays a vital role in reducing inflammation and supporting heart health.
Docosahexaenoic acid (DHA): Also found in fatty fish, DHA is a key structural component of the brain, retina, and other parts of the nervous system. It’s crucial for brain development and cognitive function. If you are vegan or vegetarian, taking a high quality fish oil supplement would be advisable.
Health Benefits of Omega-3 Fatty Acids
1. Heart Health
Omega-3s, especially EPA and DHA, are well-known for their heart-healthy effects. They help reduce triglyceride levels, lower blood pressure, and prevent the formation of blood clots. Additionally, they improve endothelial function, which helps maintain the health of blood vessels and reduces the risk of atherosclerosis (plaque buildup in arteries).
2. Brain Health and Cognitive Function
DHA is a major structural component of the brain and is crucial for brain function. Research has shown that omega-3s can help improve memory, concentration, and overall cognitive function. In older adults, omega-3 supplementation may help slow cognitive decline and reduce the risk of conditions like Alzheimer's disease.
3. Reducing Inflammation
Omega-3s have powerful anti-inflammatory properties, making them beneficial for conditions like rheumatoid arthritis, inflammatory bowel disease, and other autoimmune disorders. By reducing the production of pro-inflammatory molecules omega-3s help keep inflammation in check, which can lower the risk of chronic diseases.
The Balance Between Omega-6 and Omega-3
While both omega-6 and omega-3 fatty acids are essential, the balance between them in our diet is critically important. Modern diets, especially in Western countries, tend to be disproportionately high in omega-6 fatty acids and low in omega-3s, primarily because of the widespread use of vegetable oils (such as corn, soybean, and sunflower oil) in processed foods.
The ideal ratio of omega-6 to omega-3 in the diet is a ratio of 4:1 or 5:1 (omega-6 to omega-3). However, many people today consume omega-6 and omega-3 at a ratio of 20:1 or even higher, skewing their intake too far in favor of omega-6s. This imbalance has been linked to increased inflammation, which is associated with a variety of chronic conditions, including heart disease, obesity, diabetes, and autoimmune diseases.
How to Achieve a Healthy Balance
Achieving the right balance of omega-6 to omega-3 in your diet involves making some simple dietary adjustments:
Reduce Omega-6 Intake: Minimize the consumption of processed foods that contain vegetable oils high in omega-6, such as salad dressings, snack foods, and fried foods. Instead, focus on whole, unprocessed foods.
Increase Omega-3 Intake: Boost your intake of omega-3-rich foods such as fatty fish (salmon, mackerel, sardines), cage free eggs, grass-fed beef, chia seeds, and walnuts. Fish oil or omega-3 supplements can also help, but it's best to aim for whole food sources when possible.
Cook with Healthy Oils: Use oils that are lower in omega-6, such as olive oil or avocado oil, for cooking and dressings. These oils are rich in monounsaturated fats, which are heart-healthy and do not contribute to the omega-6 overload.
Consider Omega-3 Supplements: If you don’t consume fish or omega-3-rich plant foods regularly, omega-3 supplements such as fish oil can be an effective way to balance your fatty acid intake. However, you must choose a high quality fish oil supplement. Low quality fish oil supplements are made with too much heat that causes the Omega 3s to denature into Omega 6s which is the opposite of what we want. I personally use Nordic Naturals.
A List of Good and Bad Oils
Good Fat
Butter (real butter made from cream)
Beef Tallow
Duck Fat
Olive Oil
Coconut Oil
Ghee
Macadamia Nut Oil
Palm Oil
Peanut Oil
Bad Fat
Vegetable Oil
Canola Oil
Soybean Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Cottonseed oil
Corn Oil
Margarine