More On Fat
(from a PRBar Brochure)

In the '80s we became aware of how we should remove fat from our diets. The meals we used to eat, which had some of each food group, now resembled an advertisement for National Carbohydrate Week. Where did the fat go? lt left with the animal protein — banished to the "bad for you" column on your nutritional guide. Although the USDA reported that we were eating approximately 14% less fat than we had in the '70s, there was a 31% increase in obesity. So where did we go wrong? ls all fat bad for you?

No. Not all fat is bad for you. Fats are as critical a component in your diet as carbohydrates or proteins. A moderate amount of fat in your diet (25% to 30%) will help your body to absorb food more slowly, allowing energy to be released more gradually into your system.

Fats also supply the body with the essential fatty acids (EFAs) necessary to manufacture hormones and help in the absorption of fat-soluble vitamins A, D, E-and K. EFAs are essential nutrients that are not made by the body and must come from foods or food supplements.

Good fats, mostly highly unsaturated fats, contain one or both EFAs. The most common EFA is linoleic acid (LA) also known as Omega-6. A deficiency in LA can bring on symptoms such as hair loss, bad skin, kidney degeneration, and circulatory problems. American diets are rarely lacking in LA due to increased consumption of various polyunsaturated oils, such as safflower, corn, sesame, and sunflower. The suggested minimum daily requirement for LA is approximately 11 grams, or about one tablespoon of one of these oils.

The lesser known EFA is alpha-linoleic acid (LNA), also refenred to as Omega-3. Consumption of fats containing this EFA are much more important to our health because the average daily intake has decreased to about one-sixth the level of the 1850s. Lack of LNA can result in high triglycerides, high blood pressure, dry skin, and lower metabolic rate. The suggested minimum daily requirement is 4.5 grams per day, or the equivalent of about one teaspoon. Great sources of LNA include flax, hemp, pumpkin, and canola. The dark green leaves of vegetables contain little oil, but the oil is 50% LNA by content. Cold-water fish such as salmon, trout, Henning, mackerel, and sardines are also great sources of LNA.

We would all benefit by a greater intake of Omega-3, but the real issue is the ratio of EFA's and the quality of the source. Your body needs the proper combination of EFAs for optimum health. Certain studies indicate that a ratio of 3:1 is ideal for the long term. The best sources are those that are closest to their natural state. Seeds are protected in nature by their shell, so a higher quality oil will come from shelled seeds.

Inuits (Eskimos) eat fish soon after the catch and have a very low incidence of heart disease, especially since fat makes up almost 60% of their diets. lf sushi is not your thing, find the freshest cold-water fish or take a fish oil supplement. EFA proponents recommend that EFAs make up about one-third of all fats consumed.

Fats are everywhere in the foods we eat. Be mindful of the saturated fat content and keep it to a minimum. The healthiest fats/oils come from cold-water fish, seeds, nuts, and fresh unrefined oils. It is not healthy or reasonable to eliminate all fat sources from your diet. Pick the proper sources, and your body will benefit from their consumption.