Food Is Not Your Enemy

The Fat Balancing Act
April 30, 2018, 2:15 pm
Filed under: Healthy Lifestyle, nuts, Oils | Tags: , ,

There was a time when Americans feared eating practically any fat. Low-fat diets were all the rage in the 1980s and 90s—who remembers Snackwells, those non-fat cookies everyone thought they could eat to help them lose weight, even though they were loaded with sugar and calories?

Today we know better—fats are a critical macronutrient we need for both good physical and mental health, and some trendy diets are even pushing people to eat a high-fat diet to lose weight.

We hear a lot about how important omega-3 fats are, how they are an anti-inflammatory and can lower risk of depression. But what’s lesser known is that when it comes to our omega intake, there’s a careful balancing act between omega-3s and omega-6 fats of which we need to be aware.

Omega-3s are found primarily in fatty fish like salmon and tuna, as well as nuts and seeds. Omega-6s are present in vegetable oils such as corn oil and soybean oil (and the processed foods often cooked in them), and factory-farmed corn-fed beef. Ideally, we should be consuming omega-3 and omega-6 fats in a 1:1 ratio, according to Psychology Today. The problem is that most Americans end up consuming about 20 times more omega-6s than omega-3s. And this imbalance can lead to inflammation in the body, which contributes to everything from heart disease to diabetes to depression.

What to do? Eat fish a few times a week if you enjoy it, seek out a handful of nuts or seeds for a snack, and switch from corn-fed to grass-fed beef. Use olive oil as your default oil at home rather than corn or another vegetable oil, and limit your intake of processed foods cooked in those oils (chips, fries and the like).