Of all the nutrients in the food supply, fat and cholesterol probably receive the most attention from health professionals and the public alike. Dietary recommendations from health experts advise lowering the total fat, saturated fat, and cholesterol in our diets. The scientific evidence is clear that a high-fat diet relates to chronic health problems such as heart disease, some types of cancer, diabetes, and obesity.
The human body can make all but two fatty acids, linoleic acid and linolenic acid. Because these two fatty acids are essential to body function, they must be obtained from the diet. Therefore, they are called essential fatty acids. These essential fatty acids are used as parts of cell membranes and in the synthesis of hormone-like substances.
Fats have for a very long time been considered the enemy of good nutrition – but things are changing.
A series of recent high profile studies has challenged the myths that all fats, including saturated fats, are bad even going so far as to suggest that it’s time to stop blaming saturated fats for heart disease.
The article highlighted how fatty acids and new types of nutritional oils may benefit cognition, weight management, heart health, eye and brain development, and even mood.
Here are the oils industry insiders feel we should all be paying attention to:
1. Omega-3 Fatty Acids: Omega-3 fatty acids are associated with brain development, cognition, eye health, dementia and depression. They are also widely well-known for their heart health benefits.
2. Pinolenic Acid: Pinolenic acid is based on pine nut oil derived from a specific Korean pine tree, and is especially rich in long-chain fatty acids. Clinical trials have shown that it can help suppress appetite and promote a feeling of fullness.
3. Conjugated Linoleic Acid: Conjugated linoleic acid has been shown to affect weight management by helping reduce body fat and increase lean body mass. High levels of CLA are found in pasture fed meat and dairy.
4. Flaxseed Oil: Flaxseed oil is a good source of omega-3 fatty acids as well as omega-6 and omega-9 fatty acids which can contribute to heart health and help reduce inflammation.
5. Hemp Oil: Hemp seed oil contains a balanced ratio of omega-6 and omega-3 linolenic essential fatty acids, and also contains vitamin E.
6. Fish Oil: Fish oil is known for its effect on cardiovascular, neurological, and cognitive health.
7. Canola Oil: A study showed that a canola oil-enriched, low-glycaemic-diet improved blood sugar control in type 2 diabetics, especially those with raised systolic blood pressure.
8. Soybean Oil: High oleic soybean oil has reduced saturated fat and 0 grams of trans fat, and delivers three times the amount of monounsaturated fats compared to commodity soybean oil.
9. Coconut Oil: Although not as much research has been done compared to olive or fish oil, coconut oil has been shown to aid in areas such as energy, skin health, and dental health.
The list does not include marine fatty acids – derived from algae. But these to have been shown to bring benefits, most recently in helping to treat acne. Marine oils, of course, also place less strain on our fish stocks.
Fats aren’t all bad — and, in fact, should be part of a healthy diet. Fatty acids and nutritional oils may benefit cognition, weight management, heart health, eye and brain development and even mood, according to the September issue of Food Technology magazine, published by the Institute of Food Technologists (IFT).
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