GOOD FATS AND BAD FATS - VOLUME 12, ISSUE 2 - JUNE 2020

Volume 12, Issue 2 June 2020 Follow Ramila on Facebook to receive educational video updates. In April 2009, we looked at the different types of fat in our diet, and which types we need and which are best avoided or limited. There are many who still agree with the findings and advice in the literature at that time, but more is known today, and some experts now offer refinements to the older advice. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Good Fats and Bad Fats The different types of fats - a brief review Fats are named according to their chemical structure, and this structure determines how they affect our health (for a quick review of the chemical structure of the different types of fat, please see our newsletter of April 2009). The basic types in our diet are: polyunsaturated fats, which include:  -- omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) -- omega-6 - linoleic acid monounsaturated fats saturated fats trans fatty acids, or partially hydrogenated fats/oils. You may have heard the term, "essential fatty acids". The body can make some of the fats it needs, but omega-3 and omega-6 are "essential", meaning that they have to come from our diet.   Fats versus carbohydrates A major concern today is that the high carbohydrate diets resulting from the emphasis on a low-fat diet from the 1960s onwards has led to the current epidemic of obesity, metabolic syndrome and type 2 diabetes, with the related increased risks of cardiovascular disease, cancer and dementia. Recent studies have discredited the arguments for a low-fat, high carb diet.   It is important to distinguish between healing fats and toxic fats. Healing fats are nutritious and generally anti-inflammatory; they provide the body with energy and building blocks for various tissues. Toxic fats are highly inflammatory and can contribute to a number of health problems. Healthy fats Omega-3 healthy fats Omega-3 fatty acids are polyunsaturated fats found in fatty fish, such as wild-caught salmon and sardines. They are also found in walnuts and some seeds, such as chia seeds. They are liquid at room temperature. Omega-3 fats reduce inflammation and lower the risk of chronic diseases including heart disease, cancer and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL ("good") cholesterol levels. They are also essential for brain and eye health. We also require omega-6 fatty acids and they are healing when correctly balanced with omega-3 fatty acids (between 4:1 and 1:1 of omega-6 to -3). There are healthy and unhealthy sources of omega-6 fatty acids. Healthy sources include sunflower seeds, wheat germ, sesame seeds, and walnuts. Unfortunately, the "Standard American Diet" (SAD) leads to the consumption of a much larger amount of oxidized omega-6 fatty acids found in highly processed vegetable oils, such as corn, canola and soy. An excessive level of omega-6 fatty acid consumption can lead to chronic inflammation which can cause many other health problems. Monounsaturated healthy fats Foods rich in monounsaturated fatty acids include olives and olive oil, nuts and nut butter, and avocados and avocado oil. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Consuming monounsaturated fats may protect you from heart disease by lowering LDL and total cholesterol, improve the function of blood vessels, help prevent depression, improve body composition, and improve insulin sensitivity and blood sugar control. Saturated healthy fats Saturated fats are solid at room temperature. They are found in animal fats such as grass-fed beef and dairy, and in coconut, palm and MCT (medium chain triglyceride) oil. Many excellent sources of saturated animal fats include grass-fed beef and dairy (including cheese, butter and ghee) and organic, pasture-raised chicken (meat and eggs). Grass-fed beef and dairy are rich in a number of nutrients, including omega-3 fatty acids, CLA, healthy proteins, vitamin E, B12, thiamine, riboflavin, creatine, iron and zinc. Coconut oil is a healing fat with numerous health benefits, including aiding digestion, strengthening the immune system, preventing and fighting Candida and other infections, balancing blood sugar levels, nourishing the skin and hair, and improving bone health. Best fats for hot and cold uses Toxic Fats The most common sources of unhealthy fats are man-made saturated fats and highly processed unsaturated fats. Man-made saturated fats, including trans fats, are extremely harmful. Unsaturated processed oils, such as vegetable oil, canola oil and corn oil, oxidize easily and are never healthy. These fats are highly inflammatory and offer absolutely no benefits to the human body. Hydrogenated and partially-hydrogenated fats Hydrogenation is a process that turns polyunsaturates, which are normally liquid at room temperature, into fats that are solid at room temperature. Margarine and shortening are hydrogenated fats. Soft margarine or tub spreads are lower in hydrogenated fats, but are still produced from highly processed vegetable oils and contain many additives. The adverse health effects of consuming hydrogenated and partially-hydrogenated vegetable oils include cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, low birth weight babies, birth defects, decreased visual acuity, sterility, difficulty with lactation, and problems with bones and tendons. It has also been shown to increase the risk of depression. Processed vegetable oils Most vegetable oils sold in the U.S. (and Canada) are refined oils that are highly processed and oxidize easily. These include canola oil, corn oil, vegetable oil, soybean oil, sunflower oil, safflower oil, rice bran oil, sesame oil, and peanut oil.   Note also that unless they are organic, soy, corn and canola are most likely from GMO crops. Serious health risks associated with GMO foods include immune system malfunction, accelerated aging, changes in the gastrointestinal system (leaky gut), and faulty insulin regulation. In Summary Unprocessed monounsaturated and saturated fats, as well as omega-3 fatty acids in combination with an appropriate ratio of healthy omega-6 fatty acids, are healthy. Try to totally avoid trans fats (hydrogenated and partially hydrogenated fats), as well as vegetable oils which are always highly processed. One way to avoid unhealthy fats is to avoid processed foods. What has changed? While moderation is always advised, it is no longer recommended to rigorously limit our intake of naturally occurring saturated fat. In contrast, more recent research looking at highly processed polyunsaturated vegetable oils has made it clear that they are not as healthy as previously believed, and should be avoided, as discussed above.   Featured Nature's Sunshine product: Super Omega 3 Benefits: A source of omega-3 fatty acids EPA and DHA for the maintenance of good health. Helps support cognitive health and brain function. Helps support the development of the brain, eyes and nerves in children and adolescents. Helps maintain/support cardiovascular health and helps to reduce serum triglycerides/triacylglycerols in adults/adolescents (older than 14 years of age). How It Works: Super Omega 3 is an excellent marine source of essential fatty acids (EFAs). Each softgel contains more than 1,000 mg of fish oil per capsule, with a ratio of 33:16 EPA (eicosapentaenoic acid) to DHA (docosahexaenoic acid). It also contains lemon to significantly reduce fishy aftertaste. The body requires EFAs for proper brain and cell membrane maintenance, nerve development and health, mood, inflammation control, and hormonal balance. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store. Flax Seed Oil - an excellent, balanced source of omega-3 fatty acid, as well as omega 6, and omega-9 fatty acids Super Omega 3 - see above References Fats. Newsletter Volume 1 Issue 2, April 2009 https://kaveesh-padiachy-au6q.squarespace.com/news/fats-april-2009-volume-1-issue-2.html Nohr M. Top 3 healthy fats & which fats to NEVER eat. https://drjockers.com/healthy-fats/  Accessed May 25, 2020. Dehghan M, Mense A, Zhang X et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet 2017;390:2050-2063. Link R. 11 best healthy fats for your body. October 18, 2018 https://draxe.com/nutrition/healthy-fats/ Accessed May 20, 2020. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)