Understanding Dietary Fats: The Good, the Bad, and the Essential

Hey Team,

Fats often get a bad reputation, but they are essential to our diet. Growing up in the 80s, many of us believed that as long as something was labeled "fat-free," it was healthy. However, this misconception has led to confusion about dietary fats' role and importance. 

Fats are categorized into three main types:

1.     Saturated Fats (SFAs): These fats are fully saturated with hydrogen atoms and are often found in animal products.

2.     Monounsaturated Fats (MUFAs): These are typically found in avocado, olive oil, and nuts.

3.     Polyunsaturated Fats (PUFAs): This group includes omega-3 and omega-6 fatty acids. Omega-3s can be sourced from fish and flaxseed, while omega-6s are commonly found in vegetable oils.

The Omega-3 to Omega-6 Imbalance

Our modern diets often exhibit an imbalanced omega-3 to omega-6 fatty acids ratio. Many people consume significantly higher amounts of omega-6s due to the prevalence of grain-fed meats and processed foods. This imbalance suggests that eliminating one type of fatty acid isn't practical; instead, we should focus on adjusting these ratios for optimal health.

The Consequences of Too Much Omega-6

While omega-6 fats serve a purpose in energy storage, excessive consumption can lead to adverse health outcomes, including weight gain, increased inflammation, and unhealthy cholesterol levels. When seed oils oxidize in our bodies, they can destabilize cells and trigger inflammatory responses. This is particularly concerning for cardiovascular health, as oxidized LDL (low-density lipoprotein) particles can get trapped in artery walls, leading to plaque formation and increasing the risk of heart attacks and strokes.

The Importance of Whole, Unprocessed Foods

Prioritizing whole, unprocessed foods and moderating omega-6 intake can help maintain a healthier balance in our diets and improve long-term well-being. 

The Role of Fats in Our Diet

Fats are high in calories—providing 9 kilocalories per gram compared to 4 for carbohydrates and proteins. However, they play crucial roles in our bodies. Unlike carbohydrates, which serve as a quick energy source, fats provide sustained energy and are vital for:

 - Building hormones

- Forming cell membranes

- Supporting brain health

Ideal Consumption of Fats

Many individuals may benefit from a diet where 15-20% of their fat intake comes from saturated fats. The goal should be to boost monounsaturated fats and increase omega-3 fatty acids, particularly EPA and DHA, which are essential for brain development and cardiovascular health. 

EPA (Eicosapentaenoic Acid) is primarily known for its anti-inflammatory properties. It plays a vital role in reducing inflammation in the body, which can help lower the risk of chronic diseases such as heart disease, arthritis, and other inflammatory conditions. EPA is also important for heart health, improving blood circulation and lowering triglyceride levels.

On the other hand, DHA (Docosahexaenoic Acid) is a major structural component of the brain and retina. It is essential for brain development and function, particularly during pregnancy and early childhood. DHA is associated with improved cognitive function and may help reduce the risk of neurodegenerative diseases as we age. It also plays a critical role in eye health and is essential for visual development. 

Both EPA and DHA can be found in high concentrations in fatty fish like salmon, mackerel, and sardines, as well as in algae-based supplements, making them important components of a balanced diet.

Finding Your Balance

Choosing the right balance of fats can contribute to overall metabolic health and help keep you feeling satiated. Remember that most foods contain a mix of different fat types, so rather than categorizing fats as strictly "good" or "bad," it's about finding what works best for your individual dietary needs and health goals.

 •          The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com