Fats | Carbohydrates | Proteins

FATS - continued
Saturated fat causes elevation of blood cholesterol and in turn leads to an increase in cardiovascular disease. This was scientifically documented over twenty-five years ago. It led to an unfortunate frenzy to eliminate all fat and cholesterol from foods. In the process a lot of healthy fat was eliminated; the intake of essential fatty acids has been dangerously impaired; and the replacement of fat by carbohydrates in foods has led to a significant obesity and diabetes epidemic!

An important aspect of fat in our diet is the proper balance of certain polyunsaturated fats termed omega-3 and omega-6 fatty acids. The essential fatty acids, already mentioned, are examples of but one each of omega-3 and omega-6. There are many more occurring in nature. We can manufacture all that we need if supplied with adequate amounts of these two.

Before the advent of cultivation of the land the amount of omega-3 related to omega-6 was in a ratio of about 1 to 4. With the refining of oils from our crops and using that oil for cooking, flavoring, etc. that ratio has changed to approximately 1 to 20. This abnormal ratio has been shown in experimental animals to be very detrimental. In humans it has been blamed for everything from cancer to arthritis to mental illness.

Olive oil is primarily monounsaturated and has almost no omega-6 oils in it. Canola oil is about 50% monounsaturated and has about 30% omega-6 with only a small amount of omega-3. Several oils contain a modest amount of omega-3, but the best is flaxseed oil which contains about 60% omega-3 and about 15% omega-6.

One clear advantage of using olive oil in the diet is the lack of omega-6 fatty acid and that may be a key to the healthiness of the Mediterranean diet. The natural oils derived from eating vegetables and fruits and fish are critical to a healthy fat intake. These natural fats are another possible key to the healthiest diet in the world.

Polyunsaturated fat used for frying is usually subjected to high heat. In that process the fat becomes damaged (the unsaturated bonds are broken) and it takes on the undesirable aspects of trans fats. In the food industry polyunsaturated fats used for deep fat frying are used over and over damaging them even more.

Avoid deep fat fried foods. In cooking use low heat, preferably a small amount of saturated fat or monounsaturated fat, and maximize the use of water instead of fat.

Strive for a diet containing between 25 and 30% fat. The components of a 30% intake would ideally be 5% saturated, 20% monounsaturated, and 5% polyunsaturated.