Tag: Healthy Fats

The Last of the Fats – OMEGAS

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Now I know you all are pretty familiar with Omegas in the diet . For a while the omega that I would hear about the most were omega 3’s but did you know that there is omega 3,6, and 9? I know right?! That’s a lot but no worries in this blog post I will give you the run down on these fabulous omegas.

First we will start with Omega 3’s:

  • Our bodies cannot make these types of fats we must get them in our diet or with supplementation
  • They are polyunsaturated fats (chemical makeup & bond)
  • Double Bonds
  • Many types of Omega 3’s, but the most common ones are EPA, DHA, and ALA
  • EPA is a 20 chain fatty acid
  • DHA is a 22 chain fatty acid
  • ALA is a 18 chain fatty acid
  • EPA helps reduce inflammation in the body, helps with symptoms of depression
  • DHA is important for brain development and function
  • ALA is good for the heart, immune, and nervous system

Food sources of omega 3’s are:

  • salmon
  • mackerel
  • chia seeds
  • walnuts
  • flaxseeds

Omega 6:

  • Also polyunsaturated with double bonds (chemical structure)
  • Called GLA
  • Can be found in some oils such as primrose  oil
  • Benefits include possibly reducing inflammation in the body and reducing fat mass but more research is needed

Food sources of omega 6’s are:

  • soybean oil
  • mayonnaise
  • walnuts
  • almonds
  • cashew nuts

Omega 9:

  • It is monounsaturated
  • Only has one double bond in chemical structure
  • Can be produced by the body
  • Oleic Acid is the most common omega 9 known
  • Health benefits include reducing inflammation and insulin sensitivity

Food sources of omega 9’s are: 

  • olive oil
  • almond oil
  • avocado oil
  • almonds
  • cashews
  • walnuts

Fat’s Overview – Let’s Talk About Fats

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Fats Overview – Let’s Talk About Fats

So what’s the deal with fats? Are fats really bad for you? The simple answer is yes and no. Just like how earlier in another blog post I talked about Carbohydrates the good and bad ones ( complex and simple) fats also had good and bad ones. Fats are considered one of our Macronutrients (Carbohydrates, Fats, and Proteins). You get nine kcals from fats per gram while with carbohydrates and proteins you only get 4 kcals per gram for each. So I know when we here the word fat when it comes to food we get scared but there is no reason to be its all about putting the right fats into your body.

So for the whole month of February we will be talking about fats. This first blog post is just an overview for what is to come in the next few weeks.

We are going to be talking about:

  • What are fats?
  • Why are fats good for us?
  • The good fats and the bad
  • Different fat categories such as saturated and unsaturated 
  • Cis and Trans Fats
  • Essential Fatty Acids
  • Where do fats go when it gets absorbed in the body?
Check out my Youtube Video on Fats