Fats - They Aren't All Bad

Fats and Fatty Acid

Fat - it's something we all avoid. But did you know that not all fats are bad fats - and some fats we need on a daily basis?

Dietary fat falls into three main groups: saturated fats and two types of unsaturated fats: monounsaturated and polyunsaturated.

SATURATED FATS are the bad fats we should keep to a minimum in our diet. They are animal-derived, solid fats such as butter, lard and fat in meat. Saturated fats are used in many processed foods. They are composed of a chain of carbon atoms with single bonds.

UNSATURATED FATS are fats where the chemical structure contains double bonds.

• Monunsaturated fatty acids (MUFA) are made up of a chain of carbon atoms containing one double bond. They characteristically have a lower melting point than saturated fats and are generally liquid oils rather than solids. Olive oil is the best-known example of an oil containing predominantly monounsaturated fatty acids.
• Polyunsaturated fatty acids (PUFA) have more than one double bond in the chain of carbon atoms. Polyunsaturated fatty acids are further divided into two sub-groups called omega-6 and omega-3. Both of these sub-groups are essential for good health and normal growth. They are called essential fatty acids (EFAs) because they cannot be manufactured by the human body and must be supplied in the diet.

The Importance of Omega-6 and Omega-3 EFAs

Like all fats, EFAs provide energy. They also have important roles in maintaining good health. Both omega-6 and omega-3 are components of nerve cells and cellular membranes. They are converted by the body into eicosanoids, leukotrienes and prostaglandins - all of which are needed on a second-by-second basis by most tissue activities in the body.

Their differences lie in their chemical structure and the role they each ply in the body. Omega-3s have anti-inflammatory benefits and help prevent heart disease. Omega-6s lower blood cholesterol and support the skin. While both omega-6 and omega-3 fatty acids are essential, the body requires them in a specific ratio for either to work effectively. It is widely recognized that the typical diet of today's industrialized nations is seriously omega-3 deficient. Fish is one of the best sources of omega-3. The American Heart Association recommends discussing the use of fish oil supplements with your doctor.

Learn more about the importance of omega-6 and omega-3

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