Good fats vs. bad fats: what you need to know
Fat is essential for the function of every cell. Fat is necessary for normal brain development during infancy and childhood. It is required for energy and growth throughout life. But sometimes fats are attributed to leaky guts problems.
Not getting enough dietary fats can be harmful. A low-fat diet might disrupt hormone production, cell membranes, and nutrient absorption. In contrast, consuming too much fat may cause problems. We can overload the liver and gallbladder, which may lead to a variety of chronic health issues because the liver regulates hormones and toxins as well as detoxification processes.
Just as with any nutrient, the type of fat is what’s important.
Fat
What comes to mind when you hear the word “fat”? Unsurprisingly, not many of us are big fan of this three-letter word. There are many negative attitudes, emotions, and strong opinions about fat. However, fat isn’t as bad as you might believe. And when it comes to fats, not all are created equal.
Some fats are actually good for us and can help promote health, while others are unhealthy and can contribute to weight gain, heart disease, and other chronic conditions.
Fat is essential for the function of every cell. Fat is necessary for normal brain development during infancy and childhood. It is required for energy and growth throughout life.
Saturated fats tend to solidify at room temperature and come from animal products such dairy or fatty meats. Unsaturated fats are liquid at room temperature and are recognized to be advantageous because they are anti-inflammatory and can lower blood cholesterol levels and heart health. They’re mostly found in fish (although fish contains high levels of toxins) and plant sources like vegetable oils, avocados, nuts, and seeds. They can be further broken down into polyunsaturated and monounsaturated fats.
Fats enable the absorption of fat-soluble vitamins, including A, D, E, and K. They also help promote feelings of fullness and satisfaction while providing a concentrated source of energy for the body. With 9 calories per gram, fats provide more than double the calories that both carbs and proteins offer at 4 calories per gram each. If you’re not eating mindfully, these calories can quickly add up, leading to weight gain.
Saturated Fats
A diet high in saturated fat has been linked to an increased risk of developing diabetes, obesity, heart disease, gallbladder disease, and certain types of cancer.
Additionally, research has shown that consuming a diet rich in saturated fats can lead to higher levels of endotoxin absorption and increases the intestinal absorption of lipopolysaccharides (LPS).
LPS is a molecule found on the outer surface of gram-negative bacteria. It can cause inflammation by triggering the secretion of pro-inflammatory cytokines, generating superoxides, and inducing a strong immune response. The generation of LPS by the gut microbiome is now considered an important driver in many inflammatory diseases, including autoimmunity, allergy, metabolic syndrome, obesity, diabetes and Alzheimer’s disease. Saturated fat in particular has been shown to increase postprandial endotoxemia.
Trans Fats
Trans fats are considered the worst kind of fat for you.
Trans fats, or trans fatty acids, are a type of unsaturated fat that has been artificially hydrogenated to make it more solid and stable such as shortening or margarine. This process increases the shelf life of foods, but it also makes the fat more harmful to our health. Trans fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol.
Many people are unaware of the dangers of trans fats, but these dangerous fats can be found in many popular foods such as fried, “fast” packaged, or processed foods, as well as dairy and meat products. Trans fatty acids have been linked with serious health conditions, such as cardiovascular disease, breast cancer, preeclampsia, disorders of the nervous system and vision in infants, colon cancer, diabetes, obesity and allergy.
The greatest danger from trans fat is due to its ability to distort the cell membranes. In addition, they have negative consequences for the brain and nervous system. When people consume foods with trans fats, these unhealthy particles work their way into membrane cells surrounding neurons. This blocks communication between cells and impairs one’s cognition and mental performance. Studies have also shown a correlation between trans fat intake and depression risk, as well as Alzheimer’s disease and cognitive decline with age.
There is no such thing as a safe level of trans fat.
Omega-3 Fatty Acids
Omega-3s are polyunsaturated fats that fall into the category of essential fatty acids, which you can’t manufacture yourself. You have to obtain them externally. They have been shown to improve heart health and joint pain, and they also support brain function and development, cellular communication, immune health, and mood regulation.
There is growing evidence that omega-3 fatty acids have immuno-modulatory properties, which means they may be beneficial in a variety of inflammatory diseases such as inflammatory bowel disease, asthma, cystic fibrosis, and rheumatoid arthritis.
Although more research is needed, patients with rheumatoid arthritis who were supplemented with omega-3 fatty acids noted significant improvements in symptoms. These included reduced duration of morning stiffness, number of tender or swollen joints, joint pain, and time to fatigue. They also had increased grip strength and decreased use of non-steroidal anti-inflammatory drugs (NSAIDs).
Omega-3s have been shown in numerous animal studies to benefit heart health. Omega-3 fatty acids, for example, may improve cardiac function and reduce risk of arrhythmias and sudden cardiac death by stimulating the vagus nerve. They can also promote overall better health by increasing the number of Bifidobacteria in the gut and they have been shown to revert the microbiota composition in various diseases and increase the production of anti-inflammatory compounds such as short-chain fatty acids. Omega-3s influence both the gut-immune axis and the gut-brain axis through their role in intestinal wall integrity.
Omega-3 fatty acids are also being studied for their role in cancer prevention and treatment. Some observational studies have indicated that people who consume more omega-3s have a lower risk of developing certain types of cancer, including breast, colon, and prostate cancer. There is also some evidence that omega-3s may help improve the effectiveness of chemotherapy and reduce the side effects of radiation therapy.
Considering all of its benefits, not getting enough omega-3s can have severe consequences for your health. The most common symptom of omega-3 deficiency is dry, itchy skin. You may also experience fatigue, poor circulation, mood swings, joint pain, and brittle nails.
Actual omega-3 deficiency can lead to decreased growth in children, inflammation, increased susceptibility to infection, poor wound healing, and even brain impairment.
There are two main types of fatty acids: short-chain and long-chain fatty acids.
Short-chain fatty acids include omega-3 ALA (alpha-linolenic acid) and omega-6 LA (linoleic acid). Long-chain fatty acids include omega-3 EPA (eicosapentaenoic acid) and omega-3 DHA (docosahexaenoic acid).
ALA fats, which are found in plant-based foods, are mainly processed by your intestines and liver and are needed for energy. The body can convert ALA into EPA and DHA, which are the other two long-chain omega-3s. These offer more potent health benefits than ALA. EPA manages inflammation throughout the body while DHA is key to sustaining brain health.
Unfortunately, while plant-based eaters consume fewer harmful fats than omnivores, they miss out on EPA and DHA found in animal products. The only exceptions are microalgae and seaweed. So those who rely on ALA from plants to convert into EPA and DHA may not be getting enough of these important nutrients.
Furthermore, research indicates that most of us are not very efficient in converting ALA to EPA and DHA. For example, one serving of flaxseed oil contains no EPA or DHA. While it does have 7.3g of ALA, the conversion rates to EPA and DHA are only 5% and 0.5%, respectively! This means that you would need to consume around 145g of flaxseed oil to get the equivalent amount of EPA as just one 3.5oz serving of salmon!
Also, many people consume too much linoleic acid, a type of omega-6 fatty acid, relative to their intake of ALA, which can interfere with the conversion of ALA to EPA and DHA. This is because some omega-6s compete for the same enzymes for these conversions to occur.
Omega-6 linoleic fatty acids are found in most vegetable oils, with sunflower, corn, soybean, safflower, and cottonseed oils containing the highest amounts. The standard Western diet typically provides too many omega-6s relative to omega-3s.
This may have a pro-inflammatory impact on the body and raise your chances of acquiring various chronic illnesses. Omega-6s are not bad; you just need them in the correct proportion to omega-3s. The optimal ratio of omega-6 to omega-3 is somewhere between 4:1 and 1:1. On average, the standard Western diet falls around 16:1!
While we are not advocating eating animal foods, it is important to take deliberate steps to meet your omega-3 requirements on a plant-based diet.
Fortunately, omega-6 LA fatty acids are plentiful in plant foods, such as grains, nuts, seeds, and their oils, so people generally get plenty of this essential fat (and often too much).
It’s crucial to include sufficient, reliable sources of ALA in your daily diet, such as chia seeds, flaxseeds, hemp seeds, and walnuts. Also, make sure you are consuming a healthful, whole-food, plant-based diet. Consuming sufficient protein, vitamins and minerals will maximize your body’s ability to convert ALA to EPA and DHA. But the good news an effective leaky gut repair supplements are now ready and available.
Furthermore, limit your omega-6 consumption from vegetable oils to improve the ratio of Omega-6 to Omega-3. If you must use oil, choose oils like extra virgin olive oil, which has a healthy omega-6 to omega-3 ratio. And finally, consider taking a plant-based omega-3 supplement derived from microalgae, especially if you’re suffering from high inflammation or you are at risk of deficiency (for example, if you’re pregnant or over 65 years old).
Just be aware that omega-3 supplements may interact with warfarin and any other anticoagulant medications, so it’s best to check with your healthcare practitioner first if you take one of these. Learn more about this topic in our gut solutions articles.
