Have you been confused about “eating the right fats?”
Did you think all fats are bad (since that’s what is often portrayed in our media)? Well, here’s a little clarity on the subject:
THROUGHOUT our history we have ingested an approximate equal proportion (1:1 ratio) of Omega-6 to Omega-3 fatty acids. Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to get them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure.
In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic acid or DHA), that the body needs. Vegetarian sources, such as walnuts and flax seeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for many hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.
Omega 3 and 6 fatty acids have opposing effects — the "yin" and "yang". These fatty acids need to be equal in concentration in body tissues as they check each other in a delicate balance to regulate thousands of metabolic functions through prostaglandin pathways.
Nearly every biologic function is somehow interconnected with the delicate balance between Omega-6 and Omega-3.
Inflammation
Omega-3s are powerfully involved in the control of inflammation, cardiovascular health, allergic reactivity, immune response, hormone modulation, intelligence and behavior. The rapid change in dietary fat ingestion, where we take Omega 6 far in excess of Omega 3, in the last 50-100 years has bewildered human bio-physiology.
Diets high in Omega-6 oils at the expense of Omega-3 promote inflammation. Omega-3s are strongly anti-inflammatory. As a result, Omega-6 has been coined as "bad" and Omega-3 as "good". In fact both are essential for human health. It is the balance of the two in relation to each other that is important. Dominant Omega-6 in the body can create a situation that promotes chronic inflammation, propagation of cancer, heart disease, stroke, diabetes, arthritis and auto-immunity.
Interesting Studies
Japanese researchers have proposed the leading cause of westernized degenerative diseases comes from lack of balance in our fat intakes. Their work has gone far to suggest that degenerative diseases are due to a drastic reduction in the intake of Omega-3 in relation to Omega-6 fatty acids. Their findings came from a review of over 500 peer-reviewed studies. These are the words of the Japanese researchers in the study summary:
"In this review, we summarize the evidence which indicates that increased dietary linoleic acid (Omega-6) and relative Omega-3 deficiency are major risk factors for western-type cancers cardiovascular and cerebrovascular diseases and also for allergic hyper-reactivity. We also raise the possibility that a relative Omega-3 deficiency may be affecting the behavioral patterns of a proportion of the young generations in industrialized countries."
It is proposed that dietary intervention with Omega-3 supplementation, and the reduction of Omega-6 in the diet – could successfully reverse rising trends toward westernized degenerative diseases in Japan, and the world.
From Dr. Andrew Weil’s website:
“At the 2006 Nutrition and Health Conference sponsored by the University of Arizona’s College of Medicine and Columbia University’s College of Physicians and Surgeons, Dr. Joseph Hibbeln, M.D., cited a study showing that violence in a British prison dropped by 37 percent after omega-3 oils and vitamins were added to the prisoners’ diets.”
Where Did Omega-3’s Go?
About 100 years ago, the introduction of the screw-nut expeller press for the processing of vegetable/seed oils was developed. Vegetable oils and seeds are dominant in Omega-6 fatty acids, but most are completely devoid of complementary Omega-3 fatty acids. The processing of oils derived from corn, soy, safflower and sunflower created an extremely concentrated source of Omega-6, at the expense of Omega-3. Dr. Andrew Weil says, “Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 7-20 percent of the calories in the American diet are estimated to come from this single source.”
Modern methods of animal husbandry were developed to purposely fatten livestock for slaughter. The protocol involves feeding livestock with carbohydrate rich grains rich in Omega-6 and devoid of Omega-3. Thus, the meat of domestic livestock has more Omega-6, at the expense of Omega-3. Eggs, once a good source of Omega-3, have also fallen victim to the same process. Chickens, like cattle, are fed a diet absent of Omega-3, which would normally come from for them flax meal, fish meal or insects. As a result their eggs are also deficient.
This has resulted in a major reduction of Omega-3 in the food supply. At the same time, there has been an increase of commercially processed and refined Omega-6 (as noted above). With the exception of the trace amount of Omega-3 found in greens, sea-vegetables and some nuts and seeds, dietary sources are nil to none. The exception comes in the form of deep water ocean fish and flaxseeds. Unfortunately modern day dietary habits have shifted from whole-foods to that of highly refined foodstuffs, domesticated meats and soft-drinks. Consequently, very little Omega-3 is consumed in the average diet.
Back to balance
Rapid changes in food processing technology and animal husbandry have created a severe imbalance of Omega-6 to Omega-3. This cannot be easily corrected through dietary modification alone. However, the good news is that we can work to correct this imbalance in our body by supplementing our diet with Omega-3.
Currently the ratio of Omega-6 to Omega-3 in the American Diet ranges from 10/1 to 20/1, and in Japan 4/1 — all grossly in favor of Omega-6. In North America, Omega-6 constitutes 7-20 percent of calories consumed! This is way in excess.
There are two things you can do:
• Reduce your intake of omega 6 — the "bad" omega oil.
Consciously limit the amount of Omega-6 in the diet. This can be accomplished by limiting the use of Omega-6 dominant vegetable oils such as safflower, sunflower, soy and corn oils. Nearly all processed foods contain Omega-6 usually, but not always in the form of "partially" hydrogenated oil. So limit your processed foods…hence the stuff you find down the aisles of the grocery store. Instead, circle the perimeter of the store for the majority of your shopping where you’ll find the fresh veggies, fruits and meats (preferably free-range or grass-fed meats).
• Increase your intake of Omega-3. The only way back to balance is by consumption of oils rich in Omega-3.
You can increase your intake in two ways — by food and supplements. The two rich natural sources of Omega 3 are cold water fish and flax oil. However, the big issue with fish is the toxins that pollute our oceans. Furthermore, avoid frying fish as it destroys the level and structure of the omega 3 contained (since you’re frying it in Omega-6 vegetable oil).
The other way is to take a fish oil supplement or a “Complete Essential Fatty Acid Supplement” like the one sold at Athlon Elite. This way, you get a fixed and regular supply of your daily omega 3 fatty acids. Be aware though, fish oil supplements can be contaminated. This was recently highlighted by a very public recall of a leading fish oil brand in the United Kingdom, Singapore and Hong Kong as it was found to contain higher than allowed levels of dioxin — a potential carcinogen.
You should look at taking two to three grams of omega 3 fatty acids daily. As such, you should look for higher strength omega 3 supplements.
Make sure your fish oil supplements are in amber glass bottles. The amber keeps the light out. The glass keeps the temperature more constant. It also prevents rancidity and oxidation – the big problem with fish oils which tend to be highly unstable.
Key points:
• Omega-3 and Omega-6 are essential fatty acids with powerful opposing effects
• Omega-6 causes inflammation and omega-3 is anti-inflammatory (because it regulates omega-6)
• They ideally should be in a 1:1 balance
• Modern day nutrition has severely affected this balance leading to excess in omega-6
• This has potentially lead to many modern diseases of degeneration and inflammation
• To address this balance you need to cut omega-6 intake and increase omega-3 intake
• Rich sources of omega-3 are cold water fish, flax seeds and grass-fed, free-range beef and poultry
• When supplementing with fish oil take supplements that are molecularly distilled (toxin free), higher strength and packed in amber glass bottles
More reading (and more complicated too) on the subject of Omega-3 vs. Omega-6 oils and the prostaglandin pathways:
http://www.westonaprice.org/knowyourfats/tripping.html
Unitl next time,
Ryan
