Here is a link to a couple abstracts from research on influence of fish oil (omega-3) on resolution of inflammation.
The importance of the gut microbial community is a recent interest of mine and it has far reaching effects just like the effects of omega-3–this may be why or how they both influence so many different diseases.
Public Release: 27-Aug-2015
“While the consumption of lard promoted the growth of bacteria called Bilophila, which have been linked to gut inflammation, the fish oil diet increased the abundance of bacteria called Akkermansia muciniphila, known to reduce weight gain and improve glucose metabolism in mice. “
Caesar et al. reveal how saturated lipids in lard affect gut microbial composition to promote obesity and WAT inflammation via TLR signaling and CCL2; in contrast, mice fed a fish-oil diet enriched in polyunsaturated fatty acids are protected. Transfer of microbiota from fish-oil-fed mice dampens lard-induced inflammation.
Credit: Caesar et al./Cell Metabolism 2015
Diets rich in fish oil versus diets rich in lard (e.g., bacon) produce very different bacteria in the guts of mice, reports a study published August 27 in Cell Metabolism. The researchers transferred these microbes into other mice to see how they affected health. The…
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Here is a link to a study that compared low fat and low carb diets vs heart health, weight gain and body fat. Low fat diet increased all three factors and these factors are know factors leading to increased risk of diabetes.
A diet with a moderate intake of healthy fats, a balance of essential fats and a variety of fruits and veggies is a healthy diet.
This is something I have said before–drug companies routinely design studies on omega-3 so that they will fail. Low doses, short duration, giving it to people who already have high levels of omega-3 (like Norway). They want to confuse the issue so that they can continue to sell the drugs that a balancing our essential fats will eliminate. You can’t take a disease that develops over a lifetime and do a study that last only a few months or a couple years and expect dramatic results. Drug companies know that people with excessive levels of omega-6 will need 4 to 5 grams of omega-3 per day to balance that omega-6. They know that giving omega-3 to people in countries that don’t consume excessive amounts of omega-6 will have little effect.
Bottom line–balance is the key! Given the typical western diet with the meats produce by industrial agriculture, unless you are a vegetarian, you have to seriously try to avoid foods high in omega-6 and try to increase your intake of omega-3 to get anywhere close to a balance. Many of those foods that are high in omega-6 are still promoted as “health foods” by dietitians. My book will help you find out which food to avoid or limit to balance your essential fats.
( Editors Note: Ralph Turchiano ) Before the media grabs this study as a legitimate study on cognitive decline, they need to look at the dosage used.
1 gram of Omega-3 fat a day ? If the study intervention is accurate, then this was a horrible waste of tax payer dollars. Never mind the untold damage this misinformation may propagate amongst the general population.
- Just Received Confirmation of just 1 gram of Omega-3 daily
“Participants in the Age-Related Eye Disease Study 2 [AREDS2]), who were at risk for developing late age-related macular degeneration (AMD), were randomly assigned to LCPUFAs (1 g) and/or the dietary supplements lutein (10 mg)/zeaxanthin (2 mg) vs placebo. All participants were also given varying combinations of vitamins C. E. beta carotene, and zinc. In addition to annual eye examinations, several validated cognitive function tests were administered via telephone by trained personnel at baseline and every 2…
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Here is a link to an article that points out one of the things I have been telling you– excess carbs become saturated fat in our bodies. While our liver tries to “de-saturate” these saturated fats, it is really not a healthy indication.
There is evidence that excess saturated fats in our bodies is harmful–but not all saturated fats are the same. There is a saturated fat (heptadecanoic acid–a 17 carbon fat), found in fish and butter that is beneficial.
It does not matter whether the excess saturated fats in our body come from carbs or from dietary fat, but again–it is the excess that is a problem. Saturated fats, especially medium chain triglycerides like those found in coconut oil, burn cleaner than carbohydrates–by that I mean they do not produce free radicals when our bodies process them to create energy like it does when it processes carbs (glucose).
We need to burn any excess calories that we eat–whether those calories com from carbs, fats or even protein.
Here is a blog by a cardiologist about the benefits of real butter and natural dairy fats compared to vegetable based spreads. Finally some of the doctors are beginning to see what biochemist have been telling us for over 20 years! Dr Bill Lands paper showing the relationship between omega-6 and heart disease was published in 1993!
The Skeptical Cardiologist occasionally wanders into the Doctors Lounge at the hospital and surveys the food choices available to him. One morning, descried amongst the carbohydrate bonanza of donuts, pastries, bagels and muffins was a bin containing little tubs of substances that could be spread on a bagel of slice of bread.
The choice was between something called Promise Buttery Spread
and Wholesome Farms Whipped Butter..
Conventional Wisdom and the recommendation of almost every nutritional authority for the last 30 years tells me that I should choose the Promise Buttery Spread. I would have taken this choice 5 years ago in the belief that butter with its high content of saturated fat was to be avoided. I used to spend a considerable amount of time in the pseudo-butter portion of the grocery aisles trying to determine which, of the myriad of competing alternatives, would be better than butter.
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Our bodies turn sugar and excess calories from carbs into saturated fat and cholesterol that ends up clogging our arteries. It is not dietary fat and cholesterol that causes the problem in the first place it is the inflammation promoted by the oxygen radicals we create when we burn glucose and the inflammatory omega-6 fats that are so high in processed foods and the typical western diet. When we burn fat for energy (as a ketone) we do not create free radicals. I believe we should get most of our carbs fro whole fruits and veggies–these at least come with anti-oxidants that help prevent damage from the free radicals when we burn the carbs.
A can of Coke (12 fl ounces/355 ml) has 39 grams of carbohydrates (all from high fructose corn syrup, equivalent to approximately 10 teaspoons of sugar), 50 mg of sodium, 0 grams fat, 0 grams potassium, and 140 calories. Image courtesy of Gwyneth P, who likely consumed it (the beverage in the can, that is, not the image) The skeptical cardiologist had to temporarily interrupt his scintillating research into Canola Oil and the Mediterranean diet in order to highlight a study published yesterday in the Journal of the American Medical Society that adds further evidence to the paradigm that sugar is not just causing obesity but is actually killing us.
In a previous post on low-fat yogurt I emphasized that a great pseudo-scientific scam had been foisted on Americans, the promotion of low fat substitutes for real food. The low-fat substitutes masquerade as more heart healthy because saturated fat has…
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There are two categories of fats that we must get in our diet to survive, omega-3 and omega-6, therefore these two fats are called essential fats. It is not difficult to get enough omega-6, it is far more difficult to get enough omega-3 to balance the high levels of omega-6 that we get in a typical western diet. We need a balance between these two essential fats because one promotes inflammation, clotting and allergic response while the other one limits inflammation, clotting and allergic response. Both of these fats are used to make hormones in our cells and the ratio of these two fats in our cells determines our chances of getting a hormone that promotes inflammation, clotting or allergic response or one that limits those responses. Omega-6 promotes all of these, while omega-3 limits them.
Both of these fats are used to make our cell membranes as one “leg” of each phospholipid that then makes up the lipid bi-layer which forms our cell membrane. As part of the cell membrane they help control what goes into and out of our cells. They control vaso-constriction which affects our blood pressure and they control bronchio-constriction which can affect asthma and allergic response. These essential fats are also part of our nerve cells and brains and can affect the intensity of pain and nerve signals and even affect heart rhythm. DHA (an omega-3) is particularly important for brain health and proper brain development in children.
High levels of omega-6 can have negative effects on our mood and even depression. Omega-6 is also used to make a hormone that controls appetite, an endo-cannabinoid. Like marijuana, this hormone increases our appetite and makes it harder to lose weight. Higher levels of omega-3 as part of our brain can have positive effects on depression, ADHD, autism, Alzheimer’s and even bipolar disorder.
There are several different specific fats that can be grouped into the categories of omega-6 and omega-3. These are all long-chain poly-unsaturated fatty acids that contain 18 to 22 carbon atoms. The shorter fats (18 carbon fatty acids LA and ALA) can be used to make the longer and more important omega-6 fats (like AA) and omega-3 fats (like EPA and DHA), but our bodies ability to do that decreases with age.
We hear lots of advertising about the benefits of omega-3 and that various foods contain omega-3, but that is not the important thing we need to know. What we need to know is how much omega-3 is there, what is the ratio of omega-6 to omega-3 in the food and exactly which form they are in (LA, ALA, AA, EPA, DHA etc.). There are many health professionals that tell us to increase our intake of omega-3. What they don’t tell us is that it doesn’t do much good to increase our intake of omega-3 if we do not reduce our intake of omega-6. These two essential fats compete to make-up our cell membranes and it is the ratio of these two fats in our cell membranes that determine which one of them will be used to make any of the hormones our cell may need. Our cells do not discriminate or choose the omega-6 or omega-3 fat, it is simply a matter of availability.
Typical western diets are producing ratios of omega-6 to omega-3 that are often higher than 10 to 1, we need to reduce that ratio to near 1 to 1. It is difficult to do that without knowing which foods are high in omega-6 and which ones are high in omega-3. My book, The Oil Change Diet, provides that information for common foods and also has recipes and menus that will help reduce your omega-6/3 ratio. It is available as an ebook or paperback at Amazon and other major book retailers.
There is no other health factor that I am aware of that is as important as the omega-6/3 ratio. It affects almost every disease and medical problem you can imagine. The reason is the effects occur at the cellular level and regulate very basic processes that are involved in our response to any problem. High ratios of omega-6/3 cause excessive inflammation—the basic process involved in many diseases and medical problems from heart disease to arthritis and even Alzheimer’s. Even many kinds of cancer are increased by repeated damage/repair events caused by excessive inflammation.
The only other health factor that is even close to causing as many different problems as a high omega-6/3 ratio is obesity. Obesity can cause heart disease, diabetes and, according the American Cancer Society, like smoking, obesity can cause 12 different kinds of cancer. However, we now know that even obesity is related to high omega-6/3 ratios due to the endo-cannabinoids that it creates.
The foods we are consuming that are high in omega-6 are so high it is almost impossible to balance them by consuming more foods that are high in omega-3 or even by taking fish oil supplements. There are many foods that contain more than 10,000 mg of omega-6 per ounce; there are almost no foods that contain even 1,000 mg of omega-3 per ounce. Many of the foods that are high in omega-6 are even foods that are considered “health foods”. While consuming small quantities of these “health foods” may be beneficial, I believe that consuming too much of them can be detrimental to our health.
Why don’t doctors and dieticians tell us about the importance of the omega-6/3 ratio? There are probably several reasons for that. In defense of doctors, much of the basic information about omega-6 and omega-3 is published in journals like Lipids and Biochemistry, these are not journals that many doctors read. There are a few doctors, like Dr Mercola and Dr Andrew Weil that have picked up on this information and are trying to help people understand the importance of maintaining a healthy balance of omegas. There are two big obstacles to getting this information out to the public—big pharma (the drug companies) and industrial agriculture (the especially the processed food industry).
Our dietary guidelines are written by the USDA (Department of Agriculture), they refuse to acknowledge any harm coming from excessive amounts of omega-6. The drug companies would like to keep selling us the drugs like NSAIDs (anti-inflammatory drugs) we have to take to counter the effects of high omega-6. Dietary studies are incredibly complex, we eat thousands of different foods and no study can control account for all of the different effects on thousands of different people. In addition, most studies don’t last more than a few years at most. Some of these studies are designed or sponsored by drug companies that want to obscure the benefits of reducing our omega-6/3 ratio.
Studies that look at factors like the omega-6/3 ratios in our bodies and compare them to various health factors like the incidence of heart disease, diabetes and Alzheimer’s are more informative since they incorporate the final result of all the different foods we eat. Dr. Lands’ study that looked at the omega-6/3 ratio vs CHD risk is very convincing and it shows a very high correlation between high levels of omega-6 and heart disease. Biochemical studies that look at the different hormones and their effects on our bodies are even more important. Studies that discovered how these essential fats turn into important hormones like the prostaglandins were awarded the Nobel Prize. These biochemical studies show us how excessive omega-6 actually causes heart disease.
Here is more evidence that what I have been telling you is true–real butter is not bad for you margarine IS! Over 50 years ago, doctors told us to quit eating real butter and eat margarine–they were exactly wrong! Margarine (artificial butter) is the biggest source of trans fats, but processed foods that contain “partially hydrogenated oils” also contain trans fats. Beware of the tricks that processed food manufacturers use to hide trans fats–they use serving sizes that produce less than 0.5 g of trans fats so they can round it down to “Zero Trans Fat”–if the ingredients show “partially hydrogenated oils”, it is very likely it contains hidden trans fats!
Public Release: 11-Aug-2015
Higher trans fat intake associated with 20-30 percent increased risk, say researchers
Saturated fats are not associated with an increased risk of death, heart disease, stroke, or type 2 diabetes, finds a study published in The BMJ this week. However, the findings show that trans fats are associated with greater risk of death and coronary heart disease.
The study confirms previous suggestions that industrially produced trans fats might increase the risk of coronary heart disease and calls for a careful review of dietary guidelines for these nutrients.
Guidelines currently recommend that saturated fats are limited to less than 10%, and trans fats to less than 1% of energy to reduce risk of heart disease and stroke.
Saturated fats come mainly from animal products, such as butter, cows’ milk, meat, salmon and egg yolks, and some plant products such as chocolate and palm oils. Trans unsaturated fats…
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