Fat is essential for good health and a healthy balance is even more important, find out why and how to get balanced here
For over two decades, health and nutrition researchers have discussed and debated the role of dietary fats; most of the debates have failed to stress the benefits of certain classes of fats and have mainly focused on the negative aspects. Until recently, virtually all of these discussions were based on recommendations from the National Academy of Sciences during the ‘80s when it was initially suggested to reduce total dietary fat to 30 percent (the average was 35-37 percent) in order to maintain or reach a healthy weight. Following this suggestion, 30 percent became the benchmark definition of a low fat diet; saturated fat was seen as the bad guy, but little attention was given to the many benefits associated with other fats. Today Americans are slowly adopting the mindset that there are certain types of fats that are more healthful than others.
The importance of the omega-3 to 6 balance.
One of the most important things to understand about fats is that our bodies need certain types of fats to function. The essential fatty acids which include omega-3 and omega-6, so named because our bodies can not manufacture them on our own, must be obtained through dietary sources or supplements. Today on average we consume far too many omega-6 fats as compared to omega-3s; a ratio that estimates show was about two to one 100 years ago, and today the food supply provides these fats in a ratio estimated at 10 to one! The overload of omega-6s comes from the refined nut and seed oils used in fast foods and some snack foods like cookies, crackers, and sweets, as well as grain fed meat. Omega-3s are plentiful in diets consisting of seeds and nuts, fatty fish, fruits and vegetables, and grass-fed meat.
Why is the ratio so important?
Omega-3 fats benefit many systems in the body, but most importantly they reduce inflammation. Omega-6 fats, if consumed in excess, tend to increase inflammation. Many health professionals believe that this imbalance (as well as the misunderstanding of fats mentioned above) has led to chronic inflammation in the body, which is a commonality shared between health problems like asthma, coronary heart disease, and various forms of cancer as well as autoimmune diseases.
What to shop for to keep your omega-3 to 6 balance in check?
Look for oily fish such as salmon, mackerel, sardines, and black cod. In the meat department, pastured, grass-fed, and free-range whenever possible. Butter with these claims is also a good choice. Direct shoppers to use extra virgin olive oil for dressing salads and decrease other omega-6 rich cooking oils such as soybean, cottonseed, vegetable, safflower and sunflower. Snacking on nuts and seeds, which are great sources of monounsaturated fats is also a great option. And of course, fill your plate with fruits and vegetables as well as whole grains like brown rice, buckwheat, and quinoa, over refined and processed grains.
Sources for this story include: “Good Calories, Bad Calories,” Gary Taubes
Dr. Barry Sears, author of “The Anti-Inflammation Zone: Reversing the Silent Epidemic That's Destroying Our Health”
University of Maryland