Fats – The
Good, The Bad and The Ugly
By Dr Sanien de Beer – Phytotherapist
– Practitioner of Herbal and Nutritional Medicine
When
thinking of fats it is slightly more involved that the title of this epic 1966
Clint Eastwood film…
Dietary
fats are essential for health and well being.
There are different types of fats, each with different functions in the
body. In addition there are the
cholesterol myths and mysteries… The functions of the different types of
cholesterol, distinguish them from being “good, bad or ugly”. In this article the following concepts will
be explored:
· The difference between
saturated, unsaturated and trans fats
· The connection between
cholesterol and the steroid hormones
·
Essential Fatty Acids and
the food sources in which they are found
Fatty
Acids consist of carbon chain molecules. The way these molecules are attached
to each other, will determine if the fatty acid is saturated or
unsaturated.
When
the term “saturated” is used it means that all the carbon atoms in the chain
are linked to the maximum number of hydrogen atoms possible. This implies that
there are single bonds between all carbon atoms and the molecule cannot accept
any other atoms into its structure.
When
the term “unsaturated” is used it means the carbon atoms contain less than the
maximum number of hydrogen atoms it can possibly hold. This implies that there
are double bonds between some of the carbon molecules. A single double bond is
referred to as mono saturated, and multiple double bonds as poly saturated
fatty acids.
Tans fatty acids are unsaturated fatty acids as it
contains double bonds between the carbon atoms.
These double bonds are formed during the hydrogenation process. Trans
Fatty acids can act as powerful enzyme inhibitors and can act as a blocking agent
for the normal handling of fatty acids in the body. Trans fatty acids can also
cause problems in the cellular membrane since the molecules have a different
configuration that can lead to disruptions in the all important membrane
structures. This makes them
biochemically undesirable.
The
worst damage to fats occur during the hydrogenation process e.g. in the
manufacturing of margarine. Oils are
often also treated with chemicals e.g. NaOH, or are deodorized by frying to it
to evaporate the rancid molecules and to prolong the shelve life of the
oils. Natural molecules in the oils,
which the body needs and knows how to use, are changed by the above processes
to unnatural molecules that has never been present in nature and the body has
never adapted to.Trans fatty acids can change the permeability of cell membrane
leading to allergic reactions and impaired immune function. Thus has an effect
on prostaglandin synthesis, which has a profound effect on health.
It
is thus essential to read food labels to know what type of Fatty acid the
products you buy or consume contain. This is important as double bonds between
carbon atoms make the molecule highly reactive.
Toxic interactions can take place, especially when oxygen is involved
and can cause damage.
Oxidative damage to unsaturated fatty acids can happen in
or outside the body, thus it is imperative that polyunsaturated fatty acids be
handled correctly and that the body’s anti oxidant status is optimal.
Cholesterol
is the precursor of steroid hormones in the body. Without cholesterol, the body cannot produce
these essential hormones. But what is
cholesterol?
Cholesterol
is a complex fatty substance with many important functions in the body. It can be made inside the body or supplied
through foods of animal origin. When cholesterol is oxidized it can cause
damage in the arterial lining of the vascular system.
Cholesterol
plays a vital role in both the physiology and anatomy of the body and is
present in every cell! It is essential
for maintaining the correct balance of fluidity and rigidity of cell membranes.
The
body is able to make steroid as well as cortico steroid hormones from
cholesterol. The 3 best-known steroid hormones are Oestrogen Progesterone and Testosterone. Corticoid steroid hormones include aldosterone,
which plays an important role in regulating water balance within the body and
cortisone, which is known to suppress inflammatory reactions while also playing
a role in the “fight or flight” mechanism.
One
way to determine the cholesterol status in the body is by doing a fasting
lipogram analysis at a Pathologist. A
sample of blood is used and the levels of different lipo proteins are
determined. HDL (High density lipo
protein) is known as the “good” cholesterol.
LDL and VLDL (Low density lipo protein and Very low density lipo
protein) are classified as the “Bad and the Ugly” and these levels are used as
a marker of cardio vascular risk. The ratio between these 3 different values is
also in important indicator of metabolic health.
Should
there not be enough of the right type of cholesterol in the body, it might have
an inhibiting effect on the body’s production of essential hormones.
Essential Fatty acids (EFA’s) have been a buzz word in health circles
for many years. It is something which cannot
be produced by the body and are required from external sources/foods. These
acids are known as linoleic acid (omega 6) and alpha linolenic acid (omega 3).
Both these groups of Fatty acids are essential and are required for
different metabolic processes. The body has the ability to store EFA’s and to
use them over a long period of time. As
EFA stores become more depleted, the body will use it more sparingly and the
skin is often the first organ where a lack of EFA’s will manifest.
Different types of EFA’s are found in different types of food and can be
of plant or animal origin. Sources of
linoleic acid (omega 6) include sunflower oil and seeds, safflower oil, corn,
soya and groundnut oil. Sources of alpha linolenic acid (omega 3) include
linseeds, linseed oil or hemp seed oil. Other sources of omega 3 include fish e.g.
salmon, sardines, herring, and mackerel. The fatty acids in fish oil differ
slightly from their plant counterpart as they have longer carbon chains. There
are also small quantities of omega 3 oils in dairy products.
The ratio between omega 3 and 6 Fatty acids is essential for maximum
absorption. Pumpkin seeds are an example of a food source containing both omega
3 and 6 fatty acids in a desirable balance. It may be a challenge to include sufficient
quantities of seeds in a typical western diet, however by careful selection and
use of high quality nut and seed oils can be very effective in providing the
body with these essential nutrients.
Evidence
seems clear enough that fats are indeed essential for health. The daily challenge is to ensure that
sufficient quantities of the “good” fats and limited quantities of the “bad”
fats are consumed. When that is regularly
done, it lays a solid foundation for optimal health and well being.
