The data on essential fatty acids (good fats) and proper labeling of trans fatty acids (bad fats)
Good fat, bad fat, low fat, no fat. We've heard it all. Sorting out truth from hype is essential. In fact, essential is the key word. Essential fatty acids (EFAs) are essential to our health. Cutting out all fat does not equate with good health.
The body does not manufacture these EFAs; we have to get them from our diets or from supplements. The American diet is generally lacking in the essential fatty acids linoleic acid (Omega-6) and linolenic acid (Omega-3). EFAs are found in fish oils, flaxseed oil and unrefined polyunsaturated vegetable oils. Gamma Linolenic Acid is found in the highest concentration in borage seed oil.
Essential fatty acids play important roles as components of the nervous system and cell membranes; they help produce prostaglandins, a hormone-like substance found in virtually all body tissues; they help provide energy; and they play a role in preventing heart disease, cancer, and autoimmune diseases. An insufficient amount of EFAs plays a role in chronic degenerative disorders.
Fatty Acid Deficiency
There is a strong correlation between the American diet and our high incidence of heart disease, cancer and stroke. Studies show that we may only be getting 10% of the essential fatty acids needed for good health.
Most doctors do not recognize EFA deficiency. Symptoms are often overlooked or mistaken for something else. Many chronic diseases—from heart disease to chronic fatigue—that are not adequately remedied by modern medicine may be signs of fatty acid deficiency. Dr. Elson Haas, author of Staying Healthy With Nutrition, and director of the Preventive Medical Center of Marin recommends EFAs for people suffering with allergies and asthma. EFAs such as evening primrose oil are also
recommended for reversing Candida.
The best way to prevent fatty acid deficiency is to reduce animal products and increase plant foods including nuts and seeds.
All Fats are Not Created Equal
Here's another hype and another danger brought to us courtesy of the advertising industry—hidden, unnatural fats.
Many packaged and processed products are boasting that they are "low-fat," meaning they are free of a specific category of fats (saturated fats) that are believed to stick to arterial walls and build up as plaque. The manufacturers and advertisers may be colluding to "stick" to the letter of the law while hiding important information. Many of these products contain hydrogenated fats or trans fatty acids (transformed fats)—unnatural products, and the worst offenders.
Such labeling preys on the public's knowledge that it is best to eliminate saturated fats. The American Cancer Association and the American Heart Association recommend that less than 30% of dietary intake should be fat, and that unsaturated fats such as olive and canola oils are the healthiest. Claiming to be low in fat may be a lie if the products contain hydrogenated fats.
The problem comes when foods containing fats or oils are commercially refined. Not only are the essential fatty acids destroyed when foods are adulterated, but the process of refining (involving excessive heat and light) causes a chemical reaction. The molecules of polyunsaturated fatty acids (healthy when unrefined) change from a C-shape to a straight line, creating an unnatural fat molecule. Another synthetic fat is created when hydrogen is added to liquid polyunsaturated fatty acids. The chemical reaction results in hydrogen bonds that create a solid or semisolid fat. The process, called hydrogenation, is an unnatural way to avoid spoilage. The body is ill-prepared to handle these synthetics.
Trans fatty acids are used to increase the shelf life of food and perk up taste, especially in snack foods. Stick margarines are likely to contain both hydrogenated fats and trans fatty acids, as do certain baked goods (crackers, cookies, doughnuts, etc.) and deep fried foods (French fries, chicken).
Do they tell us this clearly on the labels? Of course not.
Truthful Food Labeling
The FDA is finally trying to do the right thing by proposing labeling laws that let us know about these unnatural, unhealthy fats. Proposed food labeling would alert consumers about this dangerous category of fats trans fatty acids or hydrogenated fats that are known to clog arteries and increase the risk of heart disease.
Experts believe that these transformed fats may be more harmful to the heart than saturated fats. With the new labeling, products would have to be low in transformed fat as well as saturated fat in order to call themselves low fat. The American Heart Association and National Cholesterol Education Programs say the new labeling is long overdue.
What to do
The typical American diet, leaning heavily on processed foods, does a double disservice: insufficient dietary intake of essential fatty acids, coupled with excessive intake of unhealthy or unnatural fats. Not only are we not getting enough essential fatty acids from our diet, but the unnatural fats may be competing in our systems to be metabolized first.
What should you do: Supplement to get EFAs, and read the fine print on labels to avoid hydrogenated fats.
And speaking of reading, Jade Beutler, RRT, RCP, has written extensively on the topic, including Understanding Fats and Oils, Your Guide to Healing with Essential Fatty Acids and Flax for Life! 101 Delicious Recipes and Tips Featuring Fabulous Flax Oil.
