Thanks to the fat-free propaganda of the past decade, Americans mistakenly linked all dietary fats with elevated cholesterol levels, cardiovascular problems and obesity. They reacted by dramatically altering their dietary regimens and removing fats as much as possible from their meals. But without fat–the most potent blood sugar stabilizer–many developed powerful food cravings and wound up substituting unlimited carbohydrates (sugar, fat-free yogurt, cookies, bagels, bread, crackers, rice cakes, etc.) for the missing fats.Even the most nutritionally conscious health buffs went overboard with these fat-free carbohydrates and became fat in the process! It was all due to their overeating refined, white flour carbohydrates (like bagels and white rice) as well as those highly touted complex carbohydrates (such as whole grain bread, potatoes and corn). These foods can produce a quick spike in blood sugar levels, which raises insulin–the fat-promoting hormone. Plus elevated insulin blocks the body’s ability to burn stored fat for energy as well as creates a rapid fall in blood sugar levels, resulting in more hunger.
This roller coaster ride of blood sugar peaks and valleys has ultimately lead to your weight gain. In fact, more Americans are overweight today than ever before. Over 50% fall in the overweight category. And as odd as it may sound, many of these overweight individuals are suffering from a fat deficiency–an essential fatty acid (EFA) deficiency to be exact. Essential fatty acids are absolutely necessary for your body’s biochemical processes. Without them, your body senses a famine and begins to convert more carbohydrates into fat, turning it into a fat-producing machine.
An essential fatty acid deficiency may also be the cause behind escalating health concerns such as arthritis, diabetes, skin disorders, breast cancer, PMS and menopausal symptoms, low-energy levels, fatigue, allergy, yeast problems, mood swings and depression. Just look at the trends since North Americans started cutting back the fat:
- Heart disease still remains the No.1 killer
- The cases of diabetes have tripled in the last 30 years
- New health conditions are appearing like puzzling epidemics (chronic fatigue, Candida, food allergies, immune suppressive disorders)
- The number of cancer cases has escalated the chance of survival isn¹t much better than 20 years ago
- Hyperactivity among children and adults is on the risequite possibly the lack of brain fortifying fat is contributing to numerous cases of Attention Deficit Hyperactivity Disorder (ADHD)
So who says cutting out fat is better for your health? Trust me, fat is not your enemy. On the contrary, it can become your best ally. Besides promoting well being, essential healthy fats make you look good by adding luster to brittle hair, strength to cracked or weak nails and healing to skin conditions like psoriasis and eczema.
The real deal: omegas
Among healthy fats, the “omegas” are probably the most studied. These families of essential fatty acids include omega-3, omega-6 and omega-9. These EFA’s provide support for numerous bodily functions, including the cardiovascular, reproductive, immune and nervous systems. Both the omega-3s (in sources such as flaxseed oil, fatty fish, walnuts and pumpkin seeds) and the “good” omega-6 sources (such as borage and evening primrose oil) contain the essential fatty acids your body needs but can’t produce on its own. For that reason, they must be taken through food or supplementation.
Current research indicates that the omega 3s have therapeutic benefits in reducing high tryglicerides, lowering hypertension, regulating irregular heart beat as well as assisting in learning disorders, infant brain development and menopausal discomforts. Certain of the omega 6s are outstanding for improving diabetic neuropathy, rheumatoid arthritis, PMS and skin disorders (such as psoriasis and eczema) as well as helping aid in cancer treatment.
In addition to the omega 3s and 6s, there is also omega 9s. Although not considered essential, omega 9s provide substantial health benefits and should still be an intricate part of your dietary lifestyle because of their monounsaturated oleic acid content. Monounsaturated oleic acid plays a protective role in lowering heart attack risk and protecting arterial cholesterol build-up. It is also believed to assist in cancer prevention. Olive oil, avocados and various nuts (like peanuts, almonds and macadamias) are rich omega-9 sources.
Here’s how the omegas work
Alpha linolenic acid is the principal essential fatty acid in the omega-3 family and linoleic acid takes the lead in the omega-6 series. In a healthy body with sound nutrition, various metabolic conversions take place transferring the raw dietary materials into usable, biologically potent EFAs. The alpha linolenic acid is transformed into eicosapentaenoic acid (EPA) and later into docosahexaenoic acid (DHA). The omega-6 linoleic acid converts to gamma linolenic acid (GLA). Both the EPA and the GLA synthesized from dietary sources undergo another conversion, resulting in hormone-like biochemical compounds know as eicosanoids. These remarkable substances aid in virtually every body activity, from vital organ functioning down to intracellular processes.
Today, most popular literature suggests, “you get too much omega-6” and should therefore focus on the omega-3s. It is true that the typical North American diet already contains an excess of the omega-6 linoleic acid obtained through many of the cooking oils and pre-packaged foods we eat on a regular basis. However, as with many things in life, the process of converting linoleic acid into beneficial GLA doesn’t always go as planned.
Several metabolic roadblocks often hinder the conversion process of creating GLA. Environmental factors (such as pollution) along with aging, daily stress, smoking, viral infections and other illnesses (like diabetes) get in the way. And, according to current research, diets rich in sugar, trans fats (like those found in margarine and processed foods) and alcohol can also block the critical process of creating GLA. Since these impediments to healthy GLA production are so common in the North American population today, it is safe to say that most of us are deficient in GLA, even though we get lots of omega-6 linoleic acid.
Eliminating these factors whenever possible helps your body reap the numerous benefits of the amazing omega oils. The easiest place to start is in reducing or even omitting sugar, trans fats and alcohol. You might also consider supplementing with rich sources of preformed GLA as well as EPA and DHA. Borage power: your GLA connection While most consumers are already somewhat familiar with fish oil containing EPA and DHA, GLA has been overshadowed by the more publicized omega 3s. However, GLA is quickly coming into its own as an immune booster, PMS soother and skin beautifier. Although traditionally women have used evening primrose oil as a source of GLA, the richest source of this fatty acid is actually borage oil. This botanical oil has the highest concentration of GLA available (up to 26%), compared to the 15% found in black currant seed oil and only 8-10% in evening primrose oil. So the good news is you need fewer capsules overall to achieve the recommended one-to-two gram daily GLA dosage.
Recognized throughout Europe, the blue, star-shaped flowered borage plant has been sought for its healing properties for over 1500 years. Due to its high GLA levels, borage oil is fast becoming the optimal GLA alternative here in North America. Perhaps the best news yet involves animal studies, which suggest that both omega-3 and omega-6 oils have the ability to halt obesity. A diet rich in fats was fed to lab mice having a tendency toward obesity and diabetes. Even though both test groups had the same amount of calories and fat percentages, the slimmer mice were those given omega-3 oils (fish oil). The fatter mice consumed unhealthy oils (mostly soybean oil) or saturated fat. The difference in their weight equated to that of a 150-pound man versus a 225-pound man. Several good omega-6s (like GLA and conjugated linoleic acid) have also demonstrated an ability to be potent metabolic burners in animal studies and with humans. Clearly the best plan of action for a healthy weight-loss program includes a balanced diet with sufficient amounts of protein and moderate carbohydrates, as well as omega-3s and the omega-6s.
If you want to drop those extra pounds and enjoy vibrant health, put an end to your fat phobia and add healthy fats back into your diet. You will feel better, you will have clearer skin, your hair will have shine and you will enjoy more energy as well as a slimmer body.
Omega 3-6-9 benefits
Omega 3 benefits
- Brighter Babies. Pregnant Mums give birth to brighter and more alert babies.
- Extra Brain Power. Children increase their brainpower and cognitive ability.
- Fewer Tantrums. Children are less likely to be aggressive or have tantrums.
- Reduce the symptoms of Attention Deficit Hyperactivity Dis-order. (ADHD)
- Prevent Alzheimer’s. Middle Age people can reduce the risks of Alzheimer’s, in old age.
- Control the effects of Asthma.
- Improve Arthritis. Reduce symptoms and effects of rheumatoid arthritis by reducing inflammation.
- Increase Autoimmune Disease Survival Rates. Omega 3 helps the arteries and other parts of the body stay inflammation free, thereby boosting the bodies’ natural immunity.
- Reduce Hypertension and the risk of Strokes. Lower blood pressure for all.
- Improve Heart Health. Stabilizing irregular heart beats, reducing blood pressure.
- Improve the symptoms of Lupus, Raynauds disease and other autoimmune diseases. Research has shown that Omega 3 can increase survival rates of those with autoimmune disease and also reduce pain on a daily basis.
- Reduce Depression and symptoms of other mental health problems. It can help reduce the symptoms of mild to moderate depression, dementia, post-natal depression, bi-polar disorder and schizophrenia.
- Aid Cancer prevention of the colon and breast. For those with these diseases it also assists with recovery and continued remission.
- Lose Weight More Easily. May help to maintain a weight loss programme by helping to control blood sugar levels
Omega 6 benefits
- Reduce the joint inflammation of rheumatoid arthritis and thereby the aches and pains.
- Relieve many of the symptoms of PMS, including bloating cramps and breast tenderness.
- Reduce the symptoms of both endometriosis and fibrocystic breasts.
- Maintain healthy skin; more specifically reduce the symptoms of eczema and psoriasis.
- Clear acne and rosacea by reducing the number of clogged pores, stimulating the contraction of the blood vessels and reducing inflammation.
- Maintain and enhance the growth of healthy and vibrant hair.
- Prevent nerve deterioration in diabetics.
- Promote hormonal and emotional balance.
- Enhance growth of healthy hair, nails and skin.
Omega 9 benefits
- Reduces arteriosclerosis or hardening of the arteries.
- Improved blood sugar maintenance and insulin resistance.
- Protects and support the immune system.
- Reduce the risk of breast cancer.
- Lower the rates of cardiovascular disease and improve heart health.
- Reduce blood pressure and the risk of strokes.
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