PDA

View Full Version : what fat can do for you



gymrat
06-20-2003, 01:33 PM
I was bored. A reading if anyone doesn't already know:


By Toby Sagner
In the past there has been an almost religious abstinence from fat. Fats were considered not just bad but evil and low fat products were the Holy Grail for the seekers of leanness and health. There was no distinguishing between good and bad fats, fat was fat and fat was bad. But fat is essential for life and health.

There are different types of fats, saturated, monounsaturated and polyunsaturated fats. Saturated fats are mostly associated with animal products and monounsaturated fats are mostly associated with olive and canola oils. The polyunsaturated fats are associated with vegetable and fish oils. The polyunsaturated fats include the omega-3 and omega-6 fatty acids. The most important omega-3 fatty acid is linolenic acid which is used to make the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Within the omega-6 fatty acids the most important one is linoleic acid from the omega-6 fatty acids gamm-linolenic acid and arachidonic acid are made. Linoleic acid (omega-6) and linolenic acid (omega-3) and the fats made from them are essential for the human body. Apart from being essential to physiological function they bring a multitude of benefits due to their unique properties.

The omega-3 fatty acids have been shown to decrease the risk of cardiovascular diseases and arteriosclerosis. Omega-3 fatty acids exert a protective effect by blocking prostaglandins, hormone-like substances that damage arteries and joints. Triglycerides and LDL-cholesterol can attach to those damaged arteries and cause arteriosclerosis. Omega-3 fatty acids also increase the amount of the “good” cholesterol HDL and works as a blood-thinner. Although they do not lower blood cholesterol, they do however lower blood triglycerides and platelet aggregation.

For a long time high cholesterol levels have been considered the best indicators of cardiovascular disease risk, latest research however has shown that high levels of blood triglycerides and level of platelet aggregation are better indicators of cardiovascular disease risk.

A study has shown that when fish oil is taken regularly after a myocardial infarction, there's a 40% reduction in subsequent death rate. It’s believed that the omega-3 fatty acids have the ability to stabilize the heart rhythm.

People who eat fish on a regular basis have more efficient leptin control and lower leptin levels, leptin is a hormone produced in the fat cells that triggers satiety in the brain. A more efficient leptin control promotes a more natural feeling of satiety and can help to avoid overeating. Lower leptin levels are also believed to correlate with lower cardiovascular disease risk.

Research has shown that intake of omega-3 fatty acids can lower the risk for diabetes and increase insulin sensitivity. An increase in insulin sensitivity means a more efficient use of insulin in the body. Insulin is a highly anabolic hormone that has muscle and fat building properties. Animal studies suggest that this insulin sensitivity may only occur in muscle cells with fat cells not being affected. This would mean that omega-3 fatty acids could promote muscle growth and fat loss at the same time. Studies show that during times of dieting or starvation protein catabolism is inhibited by the the omega-3 fatty acid EPA.
Other research is showing that omega-3 fatty acids can promote fat loss and inhibit certain enzymes responsible for fat building. Furthermore, omega-3 fatty acids seem to improve recovery and reduce muscle soreness. The anti-inflammatory properties of omega-3 fatty acids can help athletes with injuries such as arthritis and tendonitis. Some studies even suggest an analgesic (pain-relieving) effect of omega-3 fatty acids. Omega-6 fatty acids on the other hand have a pro-inflammatory tendency and can worsen an existing inflammation process.

In northern countries where a lot of cold water fish is consumed there are less reported cases of cancer. Latest studies from Europe and the USA confirm the anti-carcinogen effect of omega-3 fatty acids. It’s been shown that these fatty acids can slow the growth of cancer cells, increase the efficacy of chemotherapy and reduce the side effects of the chemotherapy or of the cancer. Scientists now assume that after appropriate cancer therapy, consumption of omega-3 fatty acids might slow or stop the growth of metastatic cancer cells, increase longevity of cancer patients and improve their quality of life.
Some other interesting studies have shown that fish oil can decrease the severity of mental disorders such as depression and mania. Fish oil is now given to people with mental depression and SAD (Seasonal Affected Disorder). Intake of high levels of fish oil can improve mood and mental function.

Latest research indicates that the ratio of omega-6 to omega-3 fatty acids should be 4:1 or higher in favor of the omega-3 fatty acids, older research indicated a 8:1 ratio. This right ratio is important because the fatty acids compete for the same enzymatic system. For example the conversion of the omega-3 fatty acid linolenic acid is inhibited when high levels of omega-6 fatty acids are present.

Foods high in omega-6 fatty acids, especially vegetable oils should be avoided in favor of flax and fish oil.

In foods high in essential fatty acids, flax oil and fish oil seem to stand out. Both have a high rate of omega-3 and omega-6 fatty acids. Flax oil has higher total levels of omega-3 fatty acids (mainly linonlenic acid) but fish oil has higher levels of EPA and DHA. Since the conversion of linolenic acid to EPA and DHA is low, a combination of flax oil and fish oil would be best.

So how much should I get? Research shows that there is no upper limit to the intake of omega-3 fatty acids, however 3-12 gram daily seem to have the best effect. Polyunsaturated fats such as the omega fats are rapidly burned in the mitochondria (the cellular "power houses"), therefore they are not likely to be stored as body fat.

Pumpdog
06-21-2003, 09:56 AM
Great post.

For fish oil, I have been taking Coromega. Tastes like orange baby aspirin, and doesn't have that fishy taste that comes back to hunt you in 2 hours ...