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NEWS YOU CAN USE
PEOPLE EMPOWERING PEOPLE
Issue: 4 - 2003
FATS:
THE GOOD,
THE BAD,
& THE UGLY
THE GOOD OIL ON THE RIGHT FATS FOR YOUR HEALTH
If there is one area of nutrition that causes a great deal of
confusion, it relates to the importance of fats. Should we try
to cut out all fats from our diets – and eat the multitude of lowfat and fat-free foods now flooding the market? What is the
difference between saturated and unsaturated fats, and
which ones should we be consuming? What is the difference
between flaxseed oil and salmon oil? The fact is, some fats
are absolutely critical to our health and wellbeing and must
be a regular part of our diets. This edition of ‘News You Can
Use’ will take a closer look at fats – the good, the bad, and
the ugly! So you should be better able to navigate your way
through the ‘fat’ minefield.
FIRST THINGS FIRST
When talking about fats, a good place to start is with a little
biochemistry – bear with it, because this is exciting stuff! The
basic building block of a fat is known as a fatty acid, and
just as the basic components of proteins are amino acids,
fatty acids are the equivalent for fats. A fatty acid is made up
of an acid ‘head’ and a fatty ‘tail.’ Fatty acids can be likened
NEWS YOU CAN USE - Issue No.4 2003
to a caterpillar, with the acid portion forming the ‘head’ and
the fatty portion forming the ‘backbone.’ The backbone is
made up of carbon atoms, and the ‘legs’ are hydrogen
atoms, which attach to the carbon atoms. It is this backbone
– how long it is, its shape and the number of hydrogen ‘legs’
– that determine the biological action of a fat.
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SATURATED VERSUS UNSATURATED FATS
You have probably heard of the terms saturated, monounsaturated, and poly-unsaturated fats. So what’s the
difference between a saturated fat and an unsaturated fat?
A saturated fat is ‘saturated’ with hydrogen atoms – it has its
full complement of ‘legs’ – and every carbon atom in the
backbone has a maximum of two hydrogen atoms (See
figure 1a). The molecule is generally straight in shape and
from a biological perspective, has very little physiological
action in the human body – apart from being a very
concentrated source of energy. From a dietary perspective, it
is these ‘saturated’ fats – found primarily in full fat dairy
products – that help turn a calf into a cow very quickly.
‘Saturated’ fats are also found in meats such as red meat
(primarily the visible white fat) and in chicken skin. Saturated
fats tend to be solid at room temperature and, if consumed
too frequently, can lead to body fat gain. This type of fat has
also been linked to increased blood cholesterol levels, which
leads to clogging of the arteries – especially those feeding
the heart itself.
Figure 1a
(Diagram not
drawn to scale)
Stearic Acid
(Saturated Fat)
biologically inactive
Acid Head
Figure 1b
Linoleic Acid
(Omega-6 Fat)
High biological activity
(Diagram not
drawn to scale)
H
H H H H H H O
H H H H H
H C C C C C C C C C C C C C C C C C
H H H H H H H H H H H H H H H H OH
6
changes the shape of the molecule by bending the carbon
backbone (more about that later). Remember, the saturated
fatty acid is relatively straight, and this difference in shape is
the primary reason why saturated fats are more solid at room
temperature (such as lard) compared to more liquid-like
unsaturated fats (such as olive oil).
Figure 1c
Alpha-Linolenic Acid
(Omega-3 Fat)
High biological activity
H H H H H H H H H H H H H H H H O
H C C C C C C C C C C C C C C C C C
H H H H H H H H H H H H H H H H OH
Fatty backbone of carbon atoms saturated with hydrogen legs
An unsaturated fatty acid has at least two carbon atoms that
only have one hydrogen atom each. Chemists call the link
between the two carbon atoms a ‘double-bond’ and the
position and number of these double bonds along the carbon
backbone differentiate the different types of unsaturated fats.
Mono-unsaturated fats, such as those predominantly found in
the oils from olives, avocados and certain nuts and seeds,
contain only one double bond – hence the name monounsaturated. Poly-unsaturated fats contain more than one
double bond. This ‘un-saturation’ of the carbon backbone
(Diagram not
drawn to scale)
H
H
H H H H H H O
H H
H C C C C C C C C C C C C C C C C C
H H H H H H H H H H H H H H H H OH
3
It should be stated that almost all foods, whether animalsourced or plant-sourced, contain a number of different fats:
saturated, mono-unsaturated and poly-unsaturated.
However, they tend to have a dominant type of fat, by
which nutritionists classify them. For example, olive oil is
renowned for its monounsaturated fat, as this is the most
plentiful type of fat found in olives. However, olive oil also
contains some saturated and polyunsaturated fats.
ESSENTIAL FATTY ACIDS: THE KEYS TO UNLOCKING CELLS
CELL
MEMBRANE
NUTRIENTS IN
(soft and permeable)
Made up of
essential fatty acids
CELL
WASTE PRODUCTS
OUT
Healthy Cell
Page 2
There are a number of fatty acids that play critical roles in the
maintenance of health, whether to provide structural materials
to cells, or by acting like hormones that play important roles in
regulating bodily processes. From a structural perspective, a
simple way to think of fats is as chemical keys that fit into
cellular locks. Let’s look at just one example of how this lock
and key scenario works. The cell membrane surrounding every
cell is made up of a double fatty acid layer, which prefers
particular types of fatty acids to build into its structure. When
structurally correct, the cell membrane is soft and supple and
allows proper assimilation of nutrients into the cell, and
elimination of waste products out.
NEWS YOU CAN USE - Issue No.4 2003
Fatty acids must fit precisely into the ‘locks’ of the cell membrane. These
are primarily the unsaturated fats, such as those from the plant food
extracts found in GNLD’s Tre-en-en Grain Concentrates (refer to Formula
IV, Formula IV Plus and Vita-Squares). If these fats are missing from a
person’s diet, then the cell membrane must utilise other fats that may not
fit well into the locks of the cell membrane. Remember how the shapes
of saturated fats are different? They are straight and inflexible, and if the
cell membrane is forced to use saturated fats in its structure – when it
prefers a curved molecule – this can change the cell membrane structure
and ability to pass nutrients through to the cell. As a result the cell
membrane loses its flexibility, and begins to stiffen up. Unfortunately,
from a dietary perspective, quality beneficial fats are rare because they
are lost during food processing. The Tre-en-en Grain Concentrates found
in Formula IV, Formula IV Plus and Vita-Squares replaces these lost
nutrients and is the reason why these products form the corner stone of
GNLD’s Cellular Energy Program: they allow the cells to feed and
remove wastes!
CELL
MEMBRANE
ONLY SOME
NUTRIENTS IN
(hard and rigid)
Due to lack of
‘correct’ fatty acids
CELL
ONLY SOME
WASTE
PRODUCTS OUT
Unhealthy cell
THE TWO ESSENTIAL FATS: LINOLEIC AND LINOLENIC ACID
Nutrition scientists know that there are two essential fatty acids
from which a whole multitude of other important fatty acids can
be made. These two fatty acids are polyunsaturated fats called
linoleic (pronounced lin-oh-lay-ic) acid and linolenic (pronounced
lin-oh-len-ic) acid. The names are very similar, but they are a
world apart when it comes to what they do in your body! Linoleic
acid and linolenic acid, which is more correctly called alpha-
linolenic acid, are the parent molecules of their respective omega6 and omega-3 fatty acid family. The number refers to where the
first double-bond (or unsaturated carbon atom) appears on the
carbon backbone. If it occurs on the third carbon atom along the
chain, it is known as an omega-3 fatty acid. If it occurs on the
sixth carbon atom, it is referred to as an omega-6 fatty acid.
(Refer to figures 1b and 1c)
OMEGA-6 FATS
Figure 2a
Linoleic acid is converted into other specialised omega-6 fatty acids such as gammalinolenic acid and arachidonic acid by different enzymes in the body. GNLD’s Tre-en-en (in
Formula IV, Formula IV Plus and Vita-Squares) contains a natural balance of omega-6 fatty
acids, with primarily linoleic acid, some preformed gamma-linolenic acid, and some
preformed arachidonic acid. It also provides a small amount of the omega-3 fatty acid
alpha-linolenic acid. All are derived from natural plant sources.
The metabolism of
omega-6 series fatty
acids in the body.
It is important not to confuse gamma-linolenic acid with its omega-3 cousin alpha-linolenic
acid, as gamma-linolenic acid is an omega-6 fatty acid (see figure 2a). Evening primrose oil
and borage oil are other sources of this preformed fatty acid.
gamma-linolenic acid
(preformed in some plants)
Omega-6 fats, such as gamma-linolenic acid and arachidonic acid, are eventually
metabolised to a group of hormone-like substances known as prostaglandins. One
particular feature of the prostaglandins that originate from omega-6 fatty acids is that they
have an inflammatory role in the body. This is important for a number of reasons. On the
positive side, one important benefit is that they help prime the immune system so that it is
capable of responding to a viral or bacterial attack. But, if the balance is not right, there
can be a downside, as too much can lead to development of certain chronic inflammatory
conditions.
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linoleic acid
(from diet)
arachidonic acid
series 2 prostaglandins
(pro-inflammatory)
NEWS YOU CAN USE - Issue No.4 2003
Figure 2b
OMEGA-3 FATS
Linolenic acid, or more correctly alpha-linolenic acid, is also
converted into other omega-3 fatty acids by enzymes in the
body. These include eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), which exist in the oil of fatty fish,
such as salmon. Like their omega-6 counterparts, some of the
omega-3 fatty acids are also converted into prostaglandins.
However, these prostaglandins are different in that they have a
more anti-inflammatory action (See figure 2b). In one way, omega3 fats have an important role to play in controlling the proinflammatory effect of the omega-6 fats.
The metabolism of
omega-3 series fatty
acids in the body.
alpha-linolenic acid
(from diet)
eicosapaentenoic acid (EPA)
(preformed in fish oils)
series 3
prostaglandins
(anti-inflammatory)
docosahexaenoic acid (DHA)
(preformed in fish oils)
LOOKING AT WHAT NATURE INTENDED
When scientists took a closer look at the foods eaten by
our ancestors, they found that fat made up a critical part
of their diet. But it was the type of fats and the ratio of
omega-6 to omega-3 fatty acids that caught the scientists’
attention. Their research showed that the fats eaten were
unprocessed, unrefined from natural wholefoods, such as
vegetables, wholegrains, nuts, seeds and lean animal
foods. It is estimated that these food sources gave a ratio
of three to four molecules of omega-6 fatty acids to one
molecule of omega-3 fatty acids. (See figure 3).
Today – when we look at our mass-produced, heavily
processed food supply – it is evident that this ratio has
blown out to almost 20 to 25 omega-6 fat molecules for
every molecule of omega-3 fats. These fats have been
processed so that they can sit for a long period of time on
the supermarket shelf before they become rancid – not
what Nature intended!
Figure 3
How the balance has been upset
20:1
Omega-3
4:1
Omega-6
Omega-3
Omega-6
Ancestral Diet
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Modern Diet
NEWS YOU CAN USE - Issue No.4 2003
MAINTAINING A HEALTHY BALANCE
Scientists now suspect that the increase of our omega-6:omega-3 fatty acid ratio
from 4:1 to 20:1 is jeapodising our health. Many scientists believe that this
drastic increase in omega-6 fatty acids has greatly increased the production of
pro-inflammatory prostaglandins, which are partly responsible for the increase
in certain conditions and disorders that have chronic inflammation as part of
their cause. These include conditions such as arthritis, psoriasis/dermatitis,
asthma, and autoimmune diseases including lupus, and some cancers.
Re-balancing the intake of omega-3 has significant health benefits. For example,
boosting omega-3 intake supports healthy growth of brain and nervous tissue –
an important fact considering DHA is one of the most important structural
components of brain tissue. Research also supports the role of omega-3 fatty
acids in stabilising healthy blood sugar levels, improving blood lipid (fat) levels
in the blood; supporting the growth of healthy skin and aiding joint mobility and
flexibility. And lastly, increasing the balance of omega-3-derived prostaglandins
also maintains the normal growth and regulation of cells.
FLAXSEED OIL VERSUS SALMON OIL
Flaxseed oil is one of the primary vegetable sources of
omega-3 fats in the form of alpha-linolenic acid and is often
promoted for this fact. Whilst this is true, there are two
problems with flaxseed oil that a person should be aware of.
The first is that the oil is very unstable and oxidises very
easily. This is why some of the more reputable suppliers of
flaxseed oil package it in black, opaque containers and keep
it refrigerated. Unfortunately, even with this level of
protection, once opened, the contents will begin to oxidise.
Even within one week, visible signs of clouding in the oil
appear: indicative of oxidation. Not only are the benefits of
the omega-3 fats lost, but you are also beginning to consume
a rancid fat, which has major adverse health effects in its own
right.
The second problem with flaxseed oil is that the only omega3 fats it contains are in the alpha-linolenic form. If you
remember, alpha-linolenic acid must be converted to the more
biologically-active EPA and DHA by enzymes in the body. As
we get older (from about the age of 30 onwards), our body’s
levels of these enzymes declines, making it harder for us to
convert the alpha-linolenic acid.
This is where an animal source of omega-3 fatty acids, such
as salmon oil, is extremely beneficial. Salmon oil already
contains pre-formed EPA and DHA and therefore is not reliant
NEWS YOU CAN USE - Issue No.4 2003
on enzymes for their manufacture. However, be careful in
selecting your salmon! Warnings are now in place because
fatty fish can be contaminated with mercury, and people
(especially pregnant women) should not eat certain fish in
excess for this reason. Plus, many salmon are now farmed
and, depending on what they are fed, this can dramatically
alter their omega-3 content. For example, in the wild, salmon
obtain their omega-3 fats from the plankton they consume as
part of their natural diet. However, farm-reared salmon are
primarily fed grains low in omega-3 fats and high in omega6 fats; as a result the salmon are also high in omega-6 fats.
GNLD has a high quality salmon oil concentrate that contains
only health-screened north Atlantic salmon, selected for their
high omega-3 content. The oil is taken from the flesh only, as
organs such as the liver can accumulate the toxins. Further,
GNLD has in place strict standards for the testing of mercury
and other heavy metal contamination, as well for other
contaminants. A small amount of natural vitamin E is then
added to the oil to help protect against oxidation. Finally, the
gelatin capsule and dark brown glass bottle offers a further
powerful defence against oxidation.
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PLANT STEROLS
Plant sterols are a group of phytonutrients that are slightly
different to fatty acids because of their structure. However,
we generally classify them with fats because they are found
in the oil part of the plant cell. Sterols, as their name
suggests, are chemically similar to animal-made steroids
(such as cholesterol), but are found only in plants, and have
totally different biological activity in humans. Most
importantly, they are not illegal performance-enhancing
substances: in fact, some foods are now being fortified with
sterols for their cardiovascular health benefits! Just as
importantly, modern foods are often stripped of phyto-sterols
because, like essential fats, they can cause the food to
deteriorate quickly.
Plant sterols play a number of important roles in the body.
One of these roles is to reduce the amount of cholesterol from
foods being absorbed in the gastro-intestinal tract, thereby
supporting cardiovascular health. Phyto-sterols also have a
powerful anti-inflammatory effect once absorbed into the
body, similar to omega-3 fats.
A word of caution: the primary source of plant sterols found
in margarines is sourced from wood pulp, which is not a
natural part of the human food chain. When did you last
have wood pulp for breakfast? In fact, wood pulp is a very
cheap waste product of the timber industry.
GNLD’s philosophy is to use only foods found in the human
food chain for the simple reason that this is what Nature
intended for us to consume. We don’t use wood pulp as our
source of phyto-sterols. Instead, GNLD’s unique Tre-en-en
Grain Concentrates, which is our phyto-lipid and sterol food
source in Formula IV, Formula IV Plus and Vita-Squares, is
sourced from whole wheat berries, rice bran and soybean
oils. It contains 5 important phyto-sterols: campesterol,
stigmasterol, octacosanol, beta-sitosterol and gammaoryzanol.
TRANS FATS: THE NEW (BAD) KID ON THE BLOCK
Chemists refer to the natural shape of essential fats as the ‘cis’ form. This ‘cis’ form is
what gives the backbone of essential fats a natural curve (See figures 1a and 1b). The
opposite of the cis-form is the ‘trans’ form, which straightens the molecule out so that it
more closely resembles a saturated fat. But unlike a saturated fat, which has a very low
biological activity, trans fats are suspected of having severe, adverse effects. For
example, trans fats are suspected of disrupting the normal protective function of the cell
membrane by creating ‘leaks’ in the cell, thereby allowing toxic substances to enter the
cell. Trans fats have now been linked to serious diseases such as cardiovascular
diseases and cancer.
We have only recently become aware of trans fats since modern food practices, such
as hydrogenation (heating at high temperatures) have been introduced. These
techniques change a fat from its natural ‘cis’ form, to the unnatural ‘trans’ form. Trans
fats can be found in literally any processed food, from biscuits, to margarines, to fried
foods. If you see the term ‘hydrogenated’ or ‘partially-hydrogenated’ fats on the list of
ingredients in a product, you can be assured it contains trans fats. Take great care to
avoid trans fats as much as you can! Suffice to say, GNLD products do not contain any
trans fats.
CONCLUSION
Suggested further readings:
So there you have it: a ‘brief’ introduction
to the wonderful world of fats and plant
sterols. The take home message is that
these nutrients are absolutely critical for
health. The trouble is, there are some
sources of fats that are good, some that
are bad… and some that are downright
ugly! GNLD helps make your intake of
the good fats a lot easier. The Tre-en-en
Grain Concentrates in both Formula IV
and Formula IV Plus, combined with
GNLD’s Salmon Oil, provides an ideal
blend of omega-6 and omega-3 fatty
acids that will help ensure your intake of
these nutrients is as Nature intended.
1. Jones PJH, & Kubow S. Lipids,
Sterols and Their Metabolites. In
Modern Nutrition in Health and
Disease, 9th Edition, pp . Ed Shils
ME, Olson JA et al. Lippincott
Williams & Wilkins, USA,1998.
NEWS YOU CAN USE - Issue No.4 2003
2. Erasmus U. Fats that heal, Fats
that Kill. Burnaby, Canada: Alive
Books. 1993.
3. Ascherio A, Stampfer MJ, Willett
WC. Trans Fatty Acids in
Coronary Artery Disease,
Harvard School of Public Health,
http://www.hsph.harvard.edu/
reviews/transfats.html Accessed
2003.
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