FATS ARE NOT ALL BAD!

The subject of fats can cause huge confusion when considering the basis of a healthy diet. However, it is important to remember that fats are absolutely vital for the health of many systems in the body - they are involved in: 

  • Hormone production

  • Vitamin absorption 

  • Brain health 

  • Cell membrane protection 

  • Energy production 

What are fats?

Contrary to popular belief, all fats are made up of all three fats -  saturated, monounsaturated and polyunsaturated fats - it is the proportions of fats in a food that is important. 

  • Saturated fats are those which are solid at room temperature and are found in large quantities in hard cheeses, butter, lard, meats, cream and coconut oil. These foods should be enjoyed in small portions as part of a healthy diet and be of the best quality you can afford. 

  • Monounsaturated fats and polyunsaturated fats are known as the ‘good fats’ and should replace saturated fats where possible - foods with high quantities of these fats are avocados, nuts and seeds, olive oil and oily fish. 

  • The most important fats for our diet are the Essential Fatty Acids (EFAs) which are polyunsaturated fats. 

The best way to explain why is to give you an understanding of the role of Essential Fatty Acids in our bodies. 

What are Essential Fatty Acids?

During digestion, the body breaks down fats into fatty acids, which can then be absorbed into the blood. Essential Fatty Acids are exactly that, essential to our health. They are absolutely vital for the health of every single cell in our body.  They assist with brain function, growth and development, as well as protect cell membranes, ensure the absorption of the fat soluble vitamins A, D E and K and produce hormones called prostaglandins which regulate inflammation as well as regulate the hormone insulin.  

Our body cannot produce these fats so we must get them from our diet. 

There are two Essential Fatty Acids – omega 3 fatty acids and omega 6 fatty acids - for optimal health these need to be balanced. 

Fatty acid balance is vital - here’s why:

The important thing to remember is that the body needs both types of fat but the balance of these two is vital. 

Each fatty acid is metabolised in the body down a different chemical pathway and causes a different inflammatory response within the body: 

  • Omega 6 Fatty Acids create compounds that cause a pro-inflammatory response 

  • Omega 3 Fatty Acids create compounds that cause an anti-inflammatory response. 

Even though excess omega 6 fatty acids cause inflammation they are still vital for health. Inflammation has negative connotations but it is a necessary response for the body when fighting infection - think of a swelling or redness if you’ve hurt yourself. 

However, the state of inflammation is meant to be temporary.  If omega 6 levels in comparison to omega 3 levels are too high, then inflammation becomes constant (or chronic) and many negative health issues can arise. Diseases associated with long-term inflammation range from heart disease to Alzheimers, cancer to diabetes.   

Research shows that we are consuming on average around 16 times more omega 6 than omega 3 and this is causing a host of the health problems. Depending on the condition, optimal ratios should be around 3:1 in favour of omega 3 fatty acids. 

Why are we eating too much omega 6? 

In the mid 1970’s, health campaigns stated that saturated fats were causing heart disease and we were encouraged to opt for the more ‘so-called’ heart healthy vegetable oils and margarines. Equally, lots of convenience foods were being manufactured at the time which were easing housewives’ daily lives. However, all these foods are high in omega 6 fatty acids (along with trans fats and sugars) and health issues associated with inflammation have been on the rise for many years.  Without realising it, we were all consuming a huge amount of omega 6 fatty acids and exacerbating the inflammatory response in the body. 

So… how do we increase omega 3 fatty acids and fight inflammation? 

Include oily fish in your diet:
Oily fish are the best source of omega 3 fatty acids. When these are metabolised, they form powerfully anti-inflammatory compounds in the body. Try to include the below at least three times a week (remember: SMASH): 

      • Salmon

      • Mackerel 

      • Herring

      • Anchovies

      • Sardines 

Opt for healthy cooking oils and fats:

Olive oil -  63% of its fatty acids are oleic acid or omega 9 so this will have no effect on the omega 3 / omega 6 balance. 

Coconut oil - this is a saturated fat so must be treated as such but it is great for using in stir fries and curries as is more heat stable at high temperatures. 

Avoid processed or packaged foods: 

Most packaged foods contain omega 6 fatty acids (vegetable oil / sunflower oil) so base your diet around whole foods, colourful vegetables, oily fish and other good fats such as avocado and olive oils. This will give you the necessary amount of omega 6 fatty acids as well as boosting omega 3. 

RECIPE - Turmeric-spiced salmon with sweet potatoes, red onions & tomatoes  

A super easy, one-pan dish that is packed with omega 3 fatty acids, beta carotene and antioxidants. Serves 6. 

1kg side of salmon, skin on (can also use individual fillets) 

2 large sweet potatoes, chopped into cubes 

2 large red onions, peeled and cut into 8 

250g cherry tomatoes 

Marinade: 

75g whole Greek yoghurt 

3 cloves garlic, peeled & crushed 

2-inch piece ginger, peeled and grated 

1 lime, zest & juice 

2 tsp each of ground cumin, ground turmeric, ground coriander and ground paprika 

Salt & pepper 

Mix all the ingredients for the marinade and brush over the whole salmon (or fillets). Leave to marinade for at least 2 hours and up to 24 hours in the fridge. 

Preheat oven to 180C. Place the potatoes and onions on a lined, large baking tray and drizzle over olive oil and seasoning. Bake for about 20 minutes. Then add the tomatoes and tug the salmon between the vegetables. Return to the oven for about 20 minutes until the salmon is cooked.  Serve with a big green salad or green vegetables. 

References: 

Bhathena S J. Relationship between fatty acids and the endocrine and neuroendocrine system. Nutr Neurosci. 2006 Feb-Apr;9(1-2):1-10. DOI: 10.1080/10284150600627128 (accessed Jan 2020)

Kevin L Fritsche (May 2015) The Science of Fatty Acids and Inflammation. doi: 10.3945/an.114.006940. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/ (last accessed Jan 2020)

Di Pasquale MG (2009) The essential of essential fatty acids. Doi: 10.1080/19390210902861841. https://www.ncbi.nlm.nih.gov/pubmed/22435414. (last accessed Jan 2020) 

Simopoulos A P (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. DOI: 10.1016/s0753-3322(02)00253-6. https://www.ncbi.nlm.nih.gov/pubmed/12442909 (last accessed Jan 2020)

Caroline Haigh