The Good, The Bad and The Ugly

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.