"Good" Fats and "Bad" Fats...What's the Deal?

Fat consumption is essential for maintaining proper health and metabolic functioning within the body but the amount and type of fat is an important variable when consuming lipids.

Both Omega-3 and Omega-6 fatty acids are essential fatty acids because our bodies can’t synthesize fatty acids that contain double bonds below the ninth carbon; for this reason, we must consume fatty acids containing double bonds below the ninth carbon through our diet or through supplements.

Omega-3 and Omega-6 fatty acids are also precursors to hormones that stimulate inflammatory and anti-inflammatory signals; the proper ratio of Omega-3 to Omega-6 in the diet helps maintain the appropriate proportion of inflammatory and anti-inflammatory hormones. The consumption ratio of Omega-3 to Omega-6 should be between 1 to 2 and 1 to 3.

Omega-6 fatty acids aid in blood clotting and inflammatory markers, while Omega-3 fatty acids aid in the fluidity and thinning of the blood, and anti-inflammatory markers.

Canola Oil is an oil to consider incorporating when preparing meals because of the appropriate ratio of these essential fatty acids. Flax seed oil is also an oil to help increase Omega-3 consumption, especially because American culture consumes far too much Omega-6 fat in their diet daily.

Sources of very high Omega-6 fats are vegetable oil and corn oil; these are often used to fry foods and reduction in the use of these of these oils can help to reduce the amount of Omega-6 consumed and improve the ratio of Omega-3 to Omega-6 fats. Chia seeds, pumpkin seeds, and sunflower seeds are also food options that provide a good ratio of essential fatty acids. Pumpkin seeds and sunflower seeds can easily be eaten as a snack or added to homemade granola bars, and added to cereal and oatmeal. Ground chia seeds can also be added to nearly anything as well such as oatmeal, homemade bread dough, or topped on a smoothie or yogurt.

References:

Mahan L, Escot-Stump S, Raymond J. Krause’s food and the nutrition care process. St. Louis, MO; 2012.