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There is a lot of hype about diet these days. We are made aware daily through advertisements on television and radio, through magazines, the Internet and other media that being overweight is dangerous to our health and that we need to eliminate fats from our eating plans.

Don't be fooled! The elimination of fats from one's diet could be equally as dangerous as being overweight. Surveys indicate that at least 80% of our population is deficient in essential fatty acids, and this may present a serious health threat.

Fat is essential for the proper functioning of the body. It is one of the three nutrients (along with protein and carbohydrates) that supplies calories to the body. Fats help the body absorb and move fat-soluable vitamins like A, D, E and K through the bloodstream. Futhermore, research has shown that children under the age of 2 years should not be put on fat-restricted diets because cholesterol and fats they eat are thought to be important nutrients for brain development. Fats also provide essential fatty acids, which are not produced from other components by the body during digestion or other chemical reactions within the body. These must be obtained directly from the foods that we eat. Specifically, the essential fatty acids needed by the human body are Alpha linolenic acid and linoleic acid, also known as Omega3 and Omega6, respectively.

Although, fats provide 9 calories per gram, which is more than twice the number provided by carbohydrates or protein, they serve as a "storage chest" for the body's extra calories, if they are not used. These fats fill the adipose tissue (fat cells) that helps insulate the body from extreme temperatures: therefore, they are needed for this function. Fats are also an important energy source. When the body has used all the calories generated from carbohydrates, which usually occurs after the first 20 minutes of exercise, it begins to depend upon calories that have been stored in the form of fat.

That is not to say we should not be aware of the quantity or quality of fats we eat. There are definately good fats and bad fats.

For instance, let's have a closer look at those two essential fatty acids mentioned earlier -- Omega3 and Omega6. These fatty acids are important for many aspects of body function. They aid the body during the healing of wounds, with cellular function, by controlling inflammation and blood clotting, and they are important for the development of the brain and its processes, which include both mood changes and behavior. Healthy skin and hair are also maintained by these fatty acids. If they are to be incorporated into human biological processes, as they should be, they can only be obtained through diet.

Seeds and seed oils are the richest sources of Omega3, notably those of canola, soybeans, walnuts, flaxseed, chia sage and hemp. Most seeds and seed oils, however, are much richer in Omega6. This particular fatty acid, however, is also commonly found in vegetable oils, like those in leafy green vegetables, and animal fats.

Low dietary intake of these essential fatty acids, especially Omega3, is associated with a variety of inflammation-related diseases such as arthritis, Alzheimer's disease, atherosclerosis, cancer, chronic liver disease or cirrhosis, Chronic Obstructive Pulmonary Disease, Type 2 diabetes, heart disease, nephritis or chronic renal failure, osteoporosis, stroke, depression and, believe it or not, obesity.

Therefore it is highly recommended that we not emliminate fats from our diets completely, but instead, supplement our dietary plan with essential fatty acids. For instance, one tablespoon of canola oil or soy oil (or any combination thereof) is enough to provide the daily recommended value of these nutrients. However, if one is using a diet plan that totally restricts the use of added oils or fats, these essential fatty acids can be added to the diet by eating friuts and berries -- especially Kiwi, Gooseberries and Lingonberries. Oily fishes like wild salmon, herring, mackerel, anchovies and sardines may also be used in moderation. Additionally, shellfish such as mussels and clams can help people reach a healthy balance of Omega3 and Omega6 in their diets. Finally, the use of flax seed oil capsules as a supplement (taken as recommended on the packaging) has proven to be very beneficial.

Posted in BREAD MAKING | diet | Health Wyllo's blog | | | | 298 reads