Omega 3s- #1

Most readers have probably heard a lot about Omega-3 fatty acids in our diets. You may have heard that we not only get much less of this stuff than our ancestors did, and also that these are “essential” fatty acids (meaning that we have to consume them in our diet- our bodies cannot produce them {basically]), but also that the proportion of these fats in our diets compared to others has dramatically shifted in the modern era mostly because of the availability and usage of relatively cheap vegetable oils (corn, soy, cottonseed, rapeseed) which are primarily composed of other fatty acid types (mostly Omega-6.)

There is a lot to say on this topic so we’ll do a short series on it, but a recent article in The Economist (http://www.economist.com/science-technology/displaystory.cfm?story_id=16214142&source=features_box_main)
makes some important points.

Let’s bullet them:

  • In 1909 the percentage of linoleic acid (an Omega-6) in the American diet was 1%. By early 21st century it was 8%.
  • In rats fed diets composed of either 1% linoleic acid or 8% linoleic acid, the rate of obesity doubles with the higher percentage.
  • Linoleic acid, when consumed by humans, is converted into molecules called cannabinoids, which increase appetite.
  • Some estimates of the historic human consumption of fatty acids say that the average human used to consume Omega-3 fats in a 1:1 ratio ratio with others. In the modern US, the ratio is 20:1, Omega-6:Omega-3.

So, while there are many reasons to be aware of and to try to improve the type (and proportion) of fatty acids present in your diet, let’s just sum up one important point covered here:
As you eat more Omega-6 fatty acid, your appetite increases, you probably eat more, then you weigh more.
One simple tip for now is to start looking out for prepared/packaged foods and their fat content and type. (Especially think chips and fries!)
The general recommendation for so many health reasons, is to start to lean more and more towards eating foods that you (or your family etc.) make, and eating less out of packages if possible. And if you prepare a food, learn which fat sources are the highest in Omega-3 fatty acids and which in Omega-6s and Omega-9s.
Eat well! It makes a difference.