This may surprise some, but one of the keys to a lean healthy body is eating the right kind of lipids (fats). Essential fatty acids (EFA's) come from the right kinds of lipids. There is a reason these are called essential, actually over a thousand reasons!

EFA's must be available to the body in order for the body to burn or metabolize stored bodyfat freely as a fuel source.

EFA's will increase your metabolism, slow down carbohydrate absorption, and most importantly, regulate hormone production. EFA's will also help with that satiated feeling, whilst excessive carbohydrates will only make you crave more of them.

Getting into the specifics of these chemical interactions are way beyond the scope of this publication but some more of the functions that EFA's are responsible for include, proper thyroid production, cardiovascular and kidney system function, blood vessel dilation, clot formation, cell division, digestive system including stomach secretions, nervous system including neural circuits in the brain, reproductive system, thermoregulation, control of fluid pressures in the ear, eyes and joints.

The list is endless as hormones and other important metabolites are derived from EFA's. These regulate just about every single bodily function. Suffice it to say that EFA's are responsible for over 1,000 biochemical actions within the body! Reread that statement.

Now not just any `ole fat will do, it must be quality oils rich in linolenic and linoleic acids. These come from polyunsaturated lipids. Without them, the body senses a deficiency of these essential nutrients and will produce more fat enzymes, intending to convert carbohydrates or protein into bodyfat, thus preventing the body from utilizing current bodyfat stores as energy. After all, why would the body want to give up its stores if it wasn't getting this nutrient in the first place? Think a moment about that.

Good lipids are oils and not fats. Fats tend to be solid at room temperature and provide only a small amount of nutritional value aside from caloric value. On the other hand, unsaturated oils are liquid at room temperature. Below are examples of various lipid sources. Note the percentages of EFA's from the polyunsaturated sources, versus the monounsaturated sources and the saturated amounts.

Types of Fat by Percentage

Ugly (Transfatty Acids)
hydrogenated anything - margarine, etc.
partially fractionated anything
vegetable oil shortening

The Good...........
The best sources of lipids are polyunsaturated oils which are high in linolenic (omega 3) and linoleic (omega 6) EFA's. Of these, linolenic acid is the hardest of the two to obtain in our modern diets. Both are absolutely necessary to obtain from our foods, as our bodies cannot produce these kinds of lipids, hence the words essential fatty acids.

These oils must be stored in an air tight, light proof container, inside a refrigerator and should be eaten raw. All unsaturated oils are highly oxidative to air, light and heat, hence the strict storage requirements. Monounsaturated oils, such as olive oil, are a little more durable and are best suited for cooking (sauteing).

Oils can be mixed with your favorite herbs and vinegar used liberally over fresh crisp salads or added to cooked whole grain pasta. It mixes easily into cooked oatmeal and it easily blends into an icy cold shake with fruit and protein. There are many ways to get creative when adding EFA's to your foods.

The Bad...........
Saturated fats cannot be eliminated from the diet due to their natural abundance in our foods, however every attempt should be made to reduce this source of fat as much as possible. Less than half of your total lipid consumption should come from saturated fats. Although not harmful in small amounts, there is very little nutritional value aside from their caloric value, which most of us don't need.

Large amounts of saturated fats combined with cholesterol gets down right dangerous. This results in LDL's, low density lipoproteins, and will eventually cause artherosclerosis, or narrowing of the arteries, just to mention one particularly evil side effect. Saturated fats come primarily from animal products as well as coconut and palm kernel oils.

and the Ugly...........
Transfatty acids (hydrogenated oils/fats) of any kind should be totally eliminated from the diet as they are dangerous and thought to be responsible for cellular mutations through free radical formation. Many countries have banned this substance.

Transfatties are also disguised as partially fractionated oils, or margarine, or how about vegetable oil shortening. Nasty stuff. Manufacturers use transfatties to extend product shelf life, remember that good oil is highly oxidative and goes rancid easily. Most transfatty acids were originally good oils and the manufacturers probably had good intentions, however, man had to chemically alter a good thing, and poison himself in the process, how typical.

I have always recommended a diet where fat consists of 10%-20% of your total caloric intake. This should be the total combined lipid amount. Choose your lipids carefully!

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