Not All Fats Are Created Equal: Here's What You Need to Know
By Sharon Moalem, MD, PHD
Although fats have been vilified for years, if you know the right ones to eat, you can lose abdominal or belly fat, decrease joint pain, lower your triglycerides and even decrease your risk for breast cancer.
What's important to remember is that all fats are also very energy dense at 9 kilocalories per gram, whereas both carbohydrates and proteins are less so at 4 kilocalories per gram. Proteins require more energy for your body to break down, so they are actually the least energy dense as well as being very good at keeping you feeling full for longer. It's important for you to understand why you need to remove certain fats from your diet, because it's going to be one of the most crucial components to reversing and preventing processes involved in genetic aging.
Because not all fats are created equal, it's important to understand their differences so that you'll make the best dietary choices.
Here's what you need to know:
Monounsaturated fatty acids (MUFAs)
Monounsaturated fatty acids or MUFAs, are a prime reason why olives are revered for their health benefits. Olive oil is an example of a plant-derived source of fat that's very rich in MUFAs, at around 75 percent. It's a good source of omega-9s, particularly oleic acid (also found in macadamia nuts), which helps lower LDL cholesterol.
Technically speaking, olives are a fruit. And the amount of MUFAs doesn't vary much among the three main grades of olive oil: extra-virgin olive oil, virgin olive oil and olive oil. But there are very significant differences among them. Extra-virgin olive oil is considered the highest grade and the lowest grade is simply called olive oil, which is in principle a seed oil, since it's derived from the olive pit.
Only extra-virgin olive oil is derived purely from the flesh of the olive without using any chemicals or heat. Because of that, when a bottle is labeled "virgin" or "olive oil," you are to avoid it. Another thing that differs significantly among the grades of olive oil is the amount of phytonutrients from the 230 different compounds that have been identified. These include phenolic compounds, triterpenes and phytosterols. These phytonutrients are actually found in much higher concentrations within higher grades of olive oil and can lower elevated inflammatory markers that I mentioned earlier (IL-1B and IL-6), which is obviously very good for your genes and overall health.
But the level of phytonutrients can also vary among varieties of olives, where they're grown and even between seasons from the exact same farm. As olive oil is increasingly processed, the quality of the oil itself decreases along with degrading the important phytonutrients it once contained.
To increase the amount of phytonutrients that reverse genetic aging for the same amount of energy or calories, go for only the best-quality extra-virgin olive oil. It's important to always store all of your oils away from extraneous light and air, so opt for opaque bottles that seal well to make sure your oil doesn't oxidize or become rancid, losing many of its health properties. And remember, paying more for a genetically healthful product is an investment in your genetic health for decades to come. It's so worth it.
MUFAs are also found in other foods such as certain nuts, as well as avocados and certain seed oils.
Polyunsaturated fatty acids (PUFAs)
Polyunsaturated fatty acids or PUFAs, such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have a much better track record for improving your potential for genetic health, while other PUFAs, such as arachidonic acid (AA), promote genetic aging largely by increasing inflammation.
Your body cannot produce some PUFAs on its own and these are called essential fatty acids. PUFAs play a very important role in both disease prevention and progression. Diets that are rich in certain omega-3 PUFAs such as ALA, DHA and EPA have all been connected with lower incidences of cancer and cardiovascular disease.
Omega-3s and omega-6s are not fixed end products, as your body has the genetics to use complex biochemistry to convert different PUFAs within the same family group because they all have somewhat different functions. An example of this would be linoleic acid (an omega-6 PUFA), which can be turned into arachidonic acid (another omega-6 PUFA) by the body. Linoleic acid was initially thought to be a cause of inflammation that's associated with cardiovascular disease, but that's now being questioned because many of the studies used linoleic acid sourced from trans fat margarine.
Even though your body can make DHA and EPA, it doesn't seem to be so great at it, which is why you should get as much as you can from your diet. The best source of DHA and EPA is often fish, which is why they're often called marine omega-3s.
But it's important to remember that both omega-3s and omega-6s are needed for your body to function optimally. Unfortunately, because so many of the farmed fish and animals people are consuming today are being fed diets that are high in omega-6s, when we eat them, we end up with an extra dose. That's too much omega-6.
An easy way to move the balance in the omega-3 direction is to use some ground flaxseed or its oil, since it's a great source of ALA as well.
EcoWatch Daily Newsletter
In Major Win for Indigenous Rights, Supreme Court Rules Much of Eastern Oklahoma Is Still a Reservation
Much of Eastern Oklahoma, including most of Tulsa, remains an Indian reservation, the Supreme Court ruled on Thursday.
- Federal Judge Orders Trump Admin to Give Native Americans Their ... ›
- Police Were Ready to Shoot Indigenous Pipeline Protesters in ... ›
- Climate Justice, Indigenous Rights Advocates Rally for Wet'suwet'en ... ›
By Tiffany Means
Summer and fall are great seasons to enjoy the outdoors. But if you're already spending extra time outside because of the COVID-19 pandemic, you may be out of ideas on how to make fresh-air activities feel special. Here are a few suggestions to keep both adults and children entertained and educated in the months ahead, many of which can be done from the comfort of one's home or backyard.
The coronavirus may linger in the air in crowded indoor spaces, spreading from one person to the next, the World Health Organization acknowledged on Thursday, as The New York Times reported. The announcement came just days after 239 scientists wrote a letter urging the WHO to consider that the novel coronavirus is lingering in indoor spaces and infecting people, as EcoWatch reported.
- Airborne Coronavirus Transmission Must Be Taken Seriously, 239 ... ›
- Trump Halts WHO Funding Amidst Criticism of His Own Coronavirus ... ›
- Here's Why COVID-19 Can Spread So Easily at Gyms and Fitness ... ›
- Is the New Coronavirus Airborne? A Study From China Finds Evidence ›
By Angela Nicoletti
The eastern slopes of the Andes Mountains in central Perú are among the most remote places in the world.
- Global Frog Pandemic May Become Even Deadlier as Strains ... ›
- New Species of Diamond Frog Discovered in Remote Pocket of ... ›
- Frogs Are on the Verge of Mass Extinction, Scientists Say - EcoWatch ›
A new analysis by scientists at the Swiss-based International Union for Conservation of Nature (IUCN) found that lemurs and the North Atlantic right whale are on the brink of extinction.
- Trump Admin Denies Endangered Species Protections to Pacific ... ›
- Trump Admin Failed to Protect 241 Species From Extinction ... ›
- New Border Wall Construction Threatens 8 Species With Extinction ... ›
By Julia Vergin
It is undisputed that vitamin D plays a role everywhere in the body and performs important functions. A severe vitamin D deficiency, which can occur at a level of 12 nanograms per milliliter of blood or less, leads to severe and painful bone deformations known as rickets in infants and young children and osteomalacia in adults. Unfortunately, this is where the scientific consensus ends.
Where Does the Deficiency Begin?<p>Nobody knows exactly how much vitamin D a person actually needs. The question of when a deficiency starts is correspondingly controversial. However, vitamin D is becoming increasingly popular.Not only is the pseudo-scientific literature on the "sun vitamin" experiencing an upswing, but the number of published studies has also increased enormously in recent years. For example, in 2019 <a href="https://academic.oup.com/edrv/article/40/4/1109/5126915" target="_blank">a study found that</a> Vitamin D is responsible for keeping the skeleton functional and is associated with cardiovascular diseases, type 2 diabetes and various types of cancer. <br></p>
An All-Rounder<p>Vitamin D levels in the body rise and fall according to sun exposure. If sufficient UV rays reach the skin, the body is able to produce the vitamin itself. However, the human body only derives an estimated 10 to 20 percent of its daily requirement from food.</p><p>The vitamin D that we synthesize from sunlight or food is not biologically active at first. Before the kidneys can produce the biologically active form of the vitamin, known as calcitriol, and release it into the blood, some metabolic processes must take place beforehand.</p><p>In addition, many organs have receptors to which the precursor of calcitriol binds. Further, this substance is also present in blood.</p><p>From this precursor, the organs then produce calcitriol themselves, which the body then uses for countless other processes in the body. This form of vitamin D thus regulates insulin secretion, inhibits tumor growth, and promotes the formation of red blood cells as well as the survival and activity of macrophages, which are important for the <a href="https://www.mdpi.com/2072-6643/5/7/2502/htm" target="_blank">immune system.</a></p>
Low Vitamin D, Severe COVID-19 Disease?<p>A research study carried out <a href="https://www.sciencedirect.com/science/article/pii/S2352364620300067?via%3Dihub" target="_blank">at the University of Hohenheim</a> has now established a link between vitamin D deficiency, certain previous diseases, and severe cases of COVID-19.</p><p>According to the study, "there is a lot of evidence that several non-communicable diseases (high blood pressure, diabetes, cardiovascular diseases, metabolic syndrome) are associated with low vitamin D plasma levels. These comorbidities, together with the often accompanying vitamin D deficiency, increase the risk of severe COVID-19 events."</p><p>"This statement is completely correct," said Martin Fassnacht, head of endocrinology at the University Hospital of Würzburg. However, he qualifies that it is a pure association, "i.e. a mere observation that these events occur together.</p><p>Dr. Fassnacht is very critical of the hype surrounding vitamin D, but not because he denies the vitamin serves important functions. However, studies on humans have not been able to show that vitamin D has the healing powers many often propagate.</p><p>Fassnacht says, "If you take a closer look, the hopes that the administration of vitamin D has a healing effect have not been confirmed so far."</p>
Association Versus Intervention Studies<p>Many studies on the vitamin are association or observational studies. "By definition, these studies cannot prove the causal relationship, but only point to mere correlations," said Fassnacht. The physician tries to illustrate this with an example:</p><p>"Imagine two groups of 80-year-olds. One group is spry, active and does sports. If you compare them with another group living in nursing homes, the difference in vitamin D levels will be dramatic. Life expectancy would also be extremely different."</p><p>But to try to explain the difference in fitness by vitamin D status alone is far too simplistic. "Vitamin D levels are a good measure of how sick someone is. But not more," says Fassnacht. </p><p>According to Fassnacht, none of the intervention studies carried out to date -- that specifically examined the effect of vitamin D on various diseases -- has been able to confirm the previous association and laboratory studies or the presumed positive effect of vitamin D.</p>
Further Research Is Needed<p>"If a coronavirus infection is suspected, it is therefore absolutely necessary to check the vitamin D status and quickly correct any possible deficit," said the recommendation of the paper published by the University of Hohenheim.</p><p>"Studies are underway to see whether vitamin D helps in COVID-19 infection, but I personally do not believe that this is really the case," says endocrinologist Fassnacht. Nevertheless, he says it is of course useful to carry out these studies.<br></p><p>"I don't want to rule out that there are actually subgroups of people who benefit from an additional vitamin D dose," he says. After all, this has been proven to be the case with a severe deficit.</p><p>In view of the study situation, Fassnacht does not think much of preventive, nationwide vitamin D substitutes. "My belief that the vitamin helps somewhere is very low. But, of course, I can be wrong."</p>
- 8 Ways to Tell if You Are Vitamin D Deficient - EcoWatch ›
- 7 Healthy Foods That Are High in Vitamin D - EcoWatch ›
- 7 Nutrient Deficiencies That Are Incredibly Common ›
Ocean scientists have been busy creating a global network to understand and measure changes in ocean life. The system will aggregate data from the oceans, climate and human activity to better inform sustainable marine management practices.
EcoWatch sat down with some of the scientists spearheading the collaboration to learn more.
Climate models are predicting faster warming of the North Atlantic Ocean, which will shift the Gulf Stream. NASA
- Could the Climate Crisis Spell the End for Maine Lobster? - EcoWatch ›
- 5 Reasons Why Biodiversity Matters - EcoWatch ›
- World Leaders, Media Ignore Biodiversity Report Detailing Mass ... ›
- The Top 10 Ocean Biodiversity Hotspots to Protect - EcoWatch ›