Omega (w)-3 Fats
A type of polyunsaturated fatty acid, with a double bond at the -3 carbon position. The most talked about fats currently are w-3 and w-6. Both are essential for life processes; however, today’s diet provides an overabundance of w-6 over w-3 fatty acids (estimated ratio of 6:1). In order to try to balance out the ratio to the ideal 1:1, dietary experts recommend focusing on w-3 consumption from foods and supplements.
The best studied w-3 acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA plays a major role in modulating the inflammatory and blood clotting pathways, while DHA is a structural component in many human organs, including the retina, cerebral cortex, and sperm. Research has shown health benefits of w-3 acid consumption in the following conditions: multiple sclerosis, prostate cancer, postpartum depression, mental health and memory, cardiovascular health, Alzheimer’s disease, vision loss, Schizophrenia and psychotic disorders, and fetal development. (8)
The richest source of w-3 acids are oily fish, such as anchovies, herring, sardines, salmon, trout and mackerel. Another ocean dweller, the crustacean called Arctic krill, is also abundant in EPA and DHA, with the added benefit of astaxanthin, which gives the oil a red hue. Astaxanthin is a powerful antioxidant and antiinflammatory agent, especially beneficial for eye and heart health. (9) Plant-based foods contain the precursor to w-3, called alpha-linolenic acid (ALA), which gets converted into EPA and DHA after ingestion. However, since the conversion is only about 5% of total ALA, the plant-based diet should be geared to provide high sources of ALA-rich foods or supplements. The richest sources of ALA include algae, walnuts, chia seeds, hemp seeds and flax seeds. (10)
Trans fats
As mentioned, these are unsaturated fatty acids with double bonds in a “trans” position, with carbon chains on either side being in an opposite configuration (i.e. top position vs. bottom). This creates a “straight” chain, while the “cis” configuration introduces a bend in the chain. The trouble with these type of bonds is that they are unstable, and require little energy to break. They can be disturbed and manipulated easier than other bonds, and are therefore a target for food processing. Synthetic methods can add hydrogens back into these unsaturated bonds, a process called “partial/full hydrogenation.” This turns the oils solid at room temperature and thereby extends shelf life. (11) Examples of this are margarine and any packaged processed junk food, such as ding-dongs. Margarine was a highly popular substitute for butter in the age of saturated fat shaming. It was traditionally made by emulsifying beef fat with water or milk, but for economic reasons partially hydrogenated vegetable oils soon replaced the beef fat. (12)
Natural trans fats occur in meat and dairy from animals such as cattle, sheep and goats. They are formed as a result of bacteria digesting grass in the stomach of such animals. These fats comprise less than 9% of total fat in these animal products, with no negative health effects observed. However, there is a lot of observational and clinical evidence that artificially made trans fats negatively affect cholesterol levels. More specifically, they seem to elevate LDL levels while HDL levels are unchanged, leading to a higher LDL and total cholesterol ratio as compared to HDL. Human studies show elevated risk to heart disease, while animal studies also show an increase in insulin resistance and metabolic changes. Trans fats have also been linked with increased inflammatory markers in studies. (13)
Since it has been elucidated that trans fats are dangerous to heart health, and the real culprits for plaques and complications, the American Heart Association (AHA) has recommended to limit trans fat consumption to under 2 grams per day. The Food and Drug Administration (FDA) banned partially hydrogenated fats from most processed goods, but small quantities of trans fats still make their way into most packaged foods. Levels less than 0.5 grams per serving are not required to be written on package labels in the US; in fact manufacturers can label these as “trans-fat-free.” (14)
