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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. Page 1 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. Page 3 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 Page 4 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. Page 5 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. Page 6