2023-09-04 16:43:09
The Secret of “Omega-3″… Are There Healthy Fats?
Fat has been a controversial topic in the world of diet and nutrition. While the “fat loss” movement gained momentum in the 1980s, the keto diet surprised many by showing that high-fat diets can be successful. USA Today highlights the prevalence of fat in the American diet, found in frying oil, fish, and vegetables such as avocados. Contrary to popular belief, fats are not the enemy but rather an essential part of a healthy diet, providing energy, supporting cell function, hormone production, and nutrient absorption.
Not all fats are created equal, according to dietitian Chris Mohr. However, fats in general are necessary for our well-being. Mohr suggests that the healthiest fats are the ones we often lack, such as omega-3 fatty acids. Omega-3 is a type of polyunsaturated fat that is classified as an essential nutrient, meaning our bodies cannot produce it on their own. Shockingly, a study based on the National Health and Nutrition Examination Survey reveals that 68 percent of adults and over 95 percent of children consume less than the recommended amount of omega-3.
The primary source of omega-3 is fish, but it can also be obtained from dark leafy green vegetables, flaxseeds, hemp seeds, and walnuts. Another type of essential polyunsaturated fat, omega-6, is easily included in our diet through cooking oils, nut butters, and eggs. Achieving a balanced intake of different types of fats is crucial. According to the Dietary Guidelines for Americans, fat should account for 20 to 35 percent of our daily calorie intake, with less than 10 percent coming from saturated fat.
The guidelines further advise against consuming trans fats, known to increase the risk of heart disease, stroke, and type 2 diabetes. The quality of the fats we consume matters, as Mohr highlights: “There are some nuances, not only in terms of quantity but also in terms of the quality of the fats we eat.”
There are four main types of fat: trans fat, saturated fat, monounsaturated fat, and polyunsaturated fat. Trans fat, commonly found in partially hydrogenated oil, is detrimental to our health and associated with various diseases. Saturated fat, mostly found in solid forms like meat, butter, and coconut oil, has long been considered unhealthy. On the other hand, monounsaturated fats are considered heart-healthy and can increase levels of “good” cholesterol. Polyunsaturated fats contain beneficial omega-3 and omega-6 fatty acids.
Omega-3 fatty acids offer numerous health benefits, such as supporting heart health, reducing the risk of cancer, cognitive diseases, and eye diseases. Omega-3 deficiency can manifest as dry skin and brittle hair, and studies suggest a connection between omega-3 and mood. The anti-inflammatory properties of omega-3 may help alleviate symptoms of depression.
To ensure sufficient omega-3 intake, the Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week for adults on a 2,000-calorie diet. Pregnant and breastfeeding women are advised to include 8 to 12 ounces of low-mercury fish per week to promote healthy development in their babies. Popular sources of omega-3 include salmon, tuna, herring, sardines, and anchovies. Leafy green vegetables, vegetable oils, nuts, flaxseeds, and flaxseed oil are also good sources.
For individuals who do not consume enough fish, Mohr suggests considering an omega-3 supplement with a minimum dosage of 500 milligrams. Non-fish eaters can opt for algal oil supplements, which also provide omega-3.
The reputation of saturated fat as harmful to heart health and an increased risk of cardiovascular disease has been widely accepted. However, recent studies have challenged this notion, indicating a weaker link between saturated fat and heart disease than previously believed. Mohr emphasizes that saturated fat is only “one piece of the puzzle” when considering cardiovascular disease risk. Mohr further explains that people attempting to reduce saturated fat often end up increasing their consumption of refined carbohydrates, including added sugars. While this approach may lower bad cholesterol (LDL), it also lowers good cholesterol (HDL) and raises triglyceride levels. Rather than solely focusing on reducing saturated fat, it may be more beneficial to replace it with unsaturated fats in the diet.
In summary, the secret to healthy fats lies in understanding their different types and prioritizing essential fats like omega-3. Fat is not the enemy but rather a vital component of a well-rounded diet. Balancing the intake of different fats and avoiding trans fats while incorporating high-quality sources of fat, such as omega-3, can contribute to improved overall health.
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