NUTRISPEAK by Vesanto Melina MS, RD
High fat? Low fat? No fat? What do we really need to know? For many
of us, the message can be reduced to this simple sentence. There is
just one type of fat that we need to add to our diets: the omega-3
fatty acids.
There are two distinct families of polyunsaturated fats, omega-6 and
omega-3. Both are vital to health.
Within each family, there is one essential fatty acid that must be
present in our diet; from this “parent” fatty acid, other
family members can be produced in our bodies, including longer molecules
called highly unsaturated fatty acids (HUFAs).
The two families perform functions that are necessary and that counterbalance
each other. Compounds called eicosanoids made from HUFAs in the omega-6
family increase blood pressure, inflammation and cell proliferation
or division. Those formed from HUFAs in the omega-3 family protect
against these responses. While we need the eicosanoids formed from
the omega-6 family, when we produce too much, our risk of chronic
disease increases.
One of the HUFAs in the omega-3 family is docosahexaenoic acid (DHA).
It is an important part of the gray matter of the brain, the retina
of the eye and some cell membranes. Low levels of DHA have been associated
with conditions such as depression, schizophrenia, Alzheimer’s
disease and attention deficit hyperactivity disorder (ADHD).
We must get enough DHA either by making it from the parent omega-3
fatty acid or by getting it directly from foods. One direct source
of DHA is fish; however we can also get DHA now from microalgae,
which is actually the origin of the DHA present in fish. I find
that some of my clients benefit from direct sources of DHA and recommend
taking it in veggie caps as an optimal way to get this HUFA.
A MATTER OF BALANCE
Our diets provide a multitude of sources of omega-6 fatty acids:
all sorts of grains, seeds and seed oils, nuts, soyfoods and animal
products. Omega-3 fatty acids are present in far fewer foods. Usually
our diets provide 10 to 20 times as much of the omega-6s as of omega-3s.
Experts recommend that a more ideal balance would be two to six
parts omega-6 fatty acids to one part omega-3 fatty acids.
THE BOTTOM LINE
My co-authors and I cover these complex issues of dietary fats in
our books: Becoming Vegetarian, Becoming Vegan and Raising Vegetarian
Children. Here are a few simple guidelines that can restore your
balance.
1. Limit your use of polyunsaturated oils rich in omega-6 fatty
acids and high-fat processed foods that are high in these oils.
Oils that are high in omega-6 fatty acids are sunflower, safflower,
corn, soybean and cottonseed; also check labels on processed foods
for these oils.
2. Include good sources of omega-3 fatty acid in your diet. Rely
on flaxseeds, flaxseed oil, hempseeds, hempseed oil, canola oil,
walnuts and green leafy vegetables. Flaxseeds and flaxseed oil are
by far the richest sources; one teaspoon of flaxseed oil or one
and a half tablespoons of ground flaxseed can give your day’s
supply; doubling this amount may give you a valuable safety margin.
Other sources are walnuts, tofu and soybeans, leafy greens.
Although balance-type-oils provide a good balance of omega-3s and
6s if they were our only source of dietary fat, they are not our
best choice because dietary intakes of the omega-6s already are
more than ample.
EGG REPLACER
This egg substitute works well to replace an egg or two in pancakes,
muffins and most cakes and cookies. Instead of saturated fat and
cholesterol, you’ll increase your intake of omega-3s. This
won’t replace eggs in an omelet, quiche or soufflé
though. Flaxseed oil should never be heated, however the omega-3
fatty acids present in ground flaxseed survive the baking of a muffin
or pancake.
As an easy way to prepare your own egg replacer, blend 1/2 cup of
flaxseed for about 1 minute until all seeds are turned into a coarse
powder. If you prefer a finer powder, blend until the desired consistency
is reached. Ground seeds can be stored, in a jar, in your refrigerator
or freezer for several months; they will retain their omega-3s either
way. In your favourite recipe for pancakes or baked items, use the
proportion below as replacement for each egg.
1 tbsp ground flaxseed
3 tbsp water
Place ground flaxseed and water in a bowl. Stir and add to wet ingredients
in recipe.
Vesanto Melina is a registered dietitian, speaker and consultant
based near Fort Langley 604 882-6782 www.nutrispeak.com. She will
be conducting a food and nutrition workshop at Hollyhock June 4
to 7.
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