Friday Book Blogging: The User's Guide to Good Fats and Bad Fats

Fat just might be the most confusing aspect of nutrition. Not long ago, while roaming the aisles of a local vitamin store, another customer asked me for advice on omega-3 supplements. “Oh, I just wrote a book about that,” I told her, and proceeded to explain the difference between omega-3s and omega-6s. After about thirty seconds, her eyes glazed over and you could tell she really regretted asking the question.

Who can blame her? Fats are a complicated issue. Part of the confusion comes from the contradictory health advice of the past few decades. In the ‘80s, all fat was considered bad. Health-conscious people forced down dreadful fat-free foods (anyone remember the original Pritikin salad dressings – the ones that tasted like they had been siphoned from a load of laundry?) believing that they would be spared future health problems.

Then food manufacturers fine-tuned their approach, marketing “fat-free” snacks that were loaded with sugar, like the notorious SnackWells. At some point, the fake fats debuted and way too many people learned the definition of “anal leakage.” (Sorry, but it’s true.)

More recently, scientists have done an admirable job of sorting it all out. We now know there are good fats and bad fats and that the good fats have health benefits and the bad fats (saturated fats and trans fats) cause health problems. The public, however, seems weary of the discussion. Again, who can blame them?

Well, let’s try to break it down in a way that makes sense, without forcing anyone to buy my book (which, by the way, only costs $5.95 at Barnes and Noble, or $5.35, if you’re a club member). Fats are divided into different categories. Under the umbrella term “essential fatty acids” (EFAs) we have omega-3s, omega-6s and omega-9s. Our bodies cannot produce EFAs so we need to get them from our diet. And we do. Unfortunately, anyone eating the Standard American Diet (the aptly acronymed SAD) is getting way more of the omega-6s found in vegetable oils than the omega-3s, primarily found in fish. Experts say our current ratio of 6s to 3s is something like 20-1 when it should be more in the neighborhood of 2 to 1.

What happens when these two EFAs are out of balance? Developing heart disease becomes more likely, along with depression, inflammation, diabetes, cancer and other serious health concerns.

There are different ways to correct the imbalance. You could cut back on the processed and snack foods that contain lots of omega-6s. You could take EFA supplements. You could eat more fish.

Here’s what makes the most sense – do all three. Processed and snack foods are typically full of sodium and sugar, and lacking fiber, not to mention nutrition. Next, find a good omega-3 supplement, such as fish oil. Choose a product that is molecularly distilled to remove toxins from the oil. (If you’re a vegetarian, flaxseed oil or freshly ground flaxseeds appear to have comparable benefits.)

Finally, you can eat more fish -- but choose carefully. Mercury and other toxins have contaminated the water, and these substances accumulate in fish. Large fish – shark, orange roughy, and swordfish, for example – have the highest concentrations of toxins. Smaller ones, like salmon, shrimp, mackerel, and herring, are usually safer. You only need to eat fish a few times a week, and even then there’s no need to overdo it. A four-ounce serving (approximately the size of a deck of playing cards) is fine. These recommendations do not apply to everyone, though. Children and pregnant women should follow the guidelines of a knowledgeable physician in regard to fish consumption. For more details on which fish are safe for you and the environment (a whole other issue!) visit The Monterey Bay Aquarium website.