Hydrogenated Oils

We all know that trans fats are bad. So bad, in fact, their use has been legally regulated in the United States for years. But did you know that small amounts of trans fats are still hiding in common food products?

Hydrogenation is the process of converting naturally occurring cis-unsaturated fatty acids into trans fatty acids. Manufacturers apply hydrogen gas to vegetable oils, which is why they show up as “hydrogenated” vegetable oils on food labels.

If we had to rank dietary fats from the most to the least healthy, trans fat would most certainly be at the bottom of the list. Trans fats and saturated fats have been linked to elevated LDL cholesterol and reduced HDL cholesterol levels.

All that said, I think it’s important to remember that no food is truly black or white. Labeling foods as either “good” or “bad” can be a harmful mindset, and it misses the nuance of nutrition.

In reality, no-stir peanut butter is still an excellent source of protein, folacin, and selenium, all of which are necessary components of a healthy diet!

That’s why I believe it’s so much more important to enjoy the foods you’re eating, regardless of heath benefits or compromises.

Omega Fatty Acids

Okay, we’ve all heard how important it is to get plenty of omega-3s. But … why? And what’s their relationship to omega-6s? What are these molecules anyway?

The Omega 3 Family (ALA)

Omega-3 fatty acids are a family of molecules that all come from alpha-linolenic acid (ALA). ALA is a polyunsaturated fatty acid with 18 carbons.

EPA and DHA are two direct derivatives of ALA. Think of ALA as the grandparent, where EPA and DHA are the second generation.

The Omega 6 Family (LA)

Omega-6 fatty acids come from linoleic acid (LA), which has a similar structure to ALA except that it has one fewer double bond, making it slightly more saturated. 

Arachidonic acid (AA) is a direct derivative of LA.

Eicosanoids

AA (from the omega-6 family), EPA and DHA (from the omega-3 family) compete for the same enzyme to convert them into their bioactive derivatives. The bioactive derivatives of AA, EPA, and DHA make up a diverse class of compounds called eicosanoids.

Almost all of the ecosanoids that come from the omega-3 family have anti-inflammatory effects. On the other hand, many of the ecosanoids derived from the omega-6 family have pro-inflammatory effects.

Seed oils

Seed oils (think canola, corn, and palm oils) are heavier in omega-6 fatty acids, consuming a large amount of them can cause inflammation. This is one of the main reasons why they have recently become demonized by mainstream media.

The chain of events

Omega-3 family: Linolenic Acid (ALA) –> EPA and DHA –> Anti-inflammatory eicosanoids

Omega-6 family: Linoleic Acid (LA) —–> AA ————–> Pro-inflammatory eicosanoids

Because omega 3s versus omega 6s have very different effects on inflammation, and because they compete for the same enzyme to be convert them into these bioactive eicosanoids, we often discuss the two together.

It’s important to know about your ratio of omega 3s to omega 6s. Both are important, but the standard American diet tends to be deficient in omega-3s and high in omega-6s, which is the opposite of we’d like to see.

That’s it on fats for now! Did you learn anything? Maybe you have something to add? Let us know in the comments below!