By Professor Ian Brighthope
Fat is probably the most misunderstood component of the human diet. The acquisition of scientific terminology as marketing jargon has certainly increased this misunderstanding. Most consumers are now aware of terms such as omega-3 and omega-6, and essential fatty acids, and know that there are such things as good fats and bad fats. Unfortunately this does not mean that people are making wiser food choices.
A product endorsed by the heart foundation, for example, such are margarine, may be touted as being a source of omega-3, yet this product also contains trans fatty acids, which science has shown contribute to cardiovascular disease. This is a perfect example of a so-called ‘good fat’ turning renegade when subjected to industrialization and refinement.
A consensus is emerging among researchers that our bodies are designed to function using a whole food pre-agricultural diet high in long chain polyunsaturated fatty acids. Long chain polyunsaturated fatty acids are found in cold-water deep-sea fish such as salmon and tuna. Omega-3 fatty acids are also found in flax seeds, walnuts and dark green vegetables. The science that supports the use of omega-3 fats as health promoting agents also makes the important distinction: that the quality of these fats effects their function, as does the ratio to other fats in the diet such as omega-6 and the arachidonic acid derived from saturated fat.
Quality: the changing ratio of Omega-6 and Omega-3
Omega-6 and Omega-9 are polyunsaturated fatty acids (PUFA). PUFA’s are sometimes called essential fatty acids because they cannot be synthesized by the body and must be provided through the diet. Generally, our diets contain far too little omega-3 and an excess of omega-6 fat. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1-4:1. Currently most Australians eat a dietary ratio that is around 20-50:1. The optimum ratio is most likely closer to the original ratio of 1-4:1. For most of us, this means not only increasing our omega-3 intake, but also greatly reducing the omega-6 fatty acids we consume.
We should also bear in mind that the ratio of omega-3 to omega-6 in these foods has changed with the use of factory farming techniques and growth enhancement practices in agribusiness. Researchers at the Weston Price Foundation have observed that organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 in the beneficial ratio of 1:1, but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.
Why You’ll Never See Obese Fish: Marine oil for weight control
When we significantly reduce the omega-6 fatty acids in the diet and increase the Omega-3’s from marine oils, the metabolic rate is increased. Marine oils also reduce the insulin response to oral glucose. This means that the body utilises the energy from carbohydrates more efficiently, without storing it as fat.
Essential Fatty Acids (EFA’s): A safer aspirin
The increased omega-6/omega-3 ratio in our diet most likely contributes to an increased incidence of cardiovascular disease and inflammatory disorders. If we correct this ratio and increase our intake of high quality omega-3 inflammation is reduced, as is the incidence of cardiovascular disease. Omega 3 fatty acids modulate prostaglandin metabolism. Put simply: the omega-3 fatty acids available in deep sea coldwater fish such as salmon, mackerel, sardines and tuna have an anti-inflammatory action similar to aspirin. When aspirin and other non-steroidal anti-inflammatory medications (NSAIDS) are used frequently to treat conditions such as arthritis, they can have serious long-term side effects. The omega-3’s in marine oil, on the other hand have an excellent safety profile. Scientists have also recently discovered a key anti-inflammatory fat in the human body, which they have named Resolvins. Resolvins are made from omega-3 fatty acids.
Fat: Brain food
Apart from water, the human brain is composed of 60% fat (lipid). Lipid is a general term for fatty biochemicals such as phospholipids, triglycerides, ceramides and free fatty acids. Unlike other body membranes, neurons (brain cells) contain a very high percentage of polyunsaturated fatty acids. These are required for important functions such as signal transfer and data processing. The brain needs dietary fats (saturated and unsaturated) to function correctly. There is now very good evidence to link conditions such as ADHD, dyslexia, senile dementia, clinical depression, bipolar disorder and schizophrenia with a deficiency of long chain PUFA in modern diets. The best sources are from cold-water deep-sea fish.
Recommended Supplements for Specific Health Issues:
Cardiovascular health
- Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
- Regular intake of dark green unrefined extra virgin olive oil
- Supplements: Vitamin E. Coenzyme Q10.
Depression
- Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
- Vitamin B6 (pyridoxine) is an essential cofactor for EFA metabolism as well as for the majority of pathways of amino acids, including decarboxylation pathways for dopamine, adrenaline and serotonin.
- SupplementS: Vitamin B12, Folate and SAMe (S-adenosyl-methionine).
Learning and behavioral disorders
- Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form and Evening Primrose oil.
- Supplements: Vitamin E, Zinc, Magnesium. Choline and Vitamin B1 & B6.
Obesity
- Moderate insulin by consuming foods with a low glycemic response (Low GI).
- Increase consumption of fish with high omega-3 content (or supplement).
- Regular intake of Green tea or mate’ tea.
- Supplement Minerals: Calcium, Chromium, Iodine, Magnesium and Manganese.
- Herbs: Gymnema sylvestre (reduces appetite and craving for carbohydrates.)
