Omega-3s Superstars

Photo: Polly Wiedmaier

Original Content: The Washington Post

I first became interested in the power of omega-3 fatty acids when psychiatrists I work with began prescribing them for their depressed patients. Then I started hearing about their benefits for arthritis and a host of other diseases. And I couldn’t help but wonder, could it be possible that one simple change in the diet could provide so many benefits?

The connection between omega-3 fatty acids and health was first observed in the 1970s. Scientists noted that compared with their counterparts in Scandinavia, Greenland Eskimos had a reduced rate of heart disease, rheumatoid arthritis and other conditions even though they were eating a high-fat diet. The scientists hypothesized that the type of fat — marine derived — might play a role.

Since then, study after study has confirmed that omega-3 fatty acids, a type of polyunsaturated fat found primarily in fish, have a potent and positive effect on heart disease patients. Omega-3s prevent irregular heart beat, reduce plaque inside artery walls and decrease blood clotting, triglycerides (blood fat), blood pressure and inflammation.

“Omega-3s favorably affect a number of risk factors for cardiovascular disease and at the top of the list is reducing the risk of sudden death from heart attack,” says Penny Kris-Etherton, a nutrition professor at Pennsylvania State University.

But the healing powers of omega-3s don’t stop there. Research suggests they may reduce the risk of diabetes, reduce insulin resistance in people with diabetes, enhance bone density and inhibit proliferation of cancer cells in the breast, prostate and colon and improve skin condition by curbing psoriasis. Inflammatory diseases such as rheumatoid arthritis, ulcerative colitis and Crohn’s disease seem to improve with more omega-3s. In infants, it improves cognition and visual acuity. And emerging research indicates omega-3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violent behavior.

While not an answer to every ailment, omega-3 fatty acids possess considerable healing powers. As an indication of their importance, the Food and Nutrition Board of the National Academy of Sciences recently established a minimum daily requirement: 1.1 grams for adult women, 1.6 grams for adult men.

But in nutrition, balance is everything. There is another essential fatty acid, omega-6. Each type of fatty acid has its important functions. But if the level of one of the fatty acids is too high, it competes with and interferes with the functioning of the other.

“If you eat too much omega-6, as is the case with today’s American diet, this interferes with omega-3 action, promotes inflammation, blood clotting and constricts blood vessels, and causes a huge array of diseases,” says Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism.

However, the ideal ratio of omega-6 to omega-3 is a source of heated debate among researchers. If you followed the fatty acid recommendations of the National Academy of Sciences, your ratio would be 11 to 1. But many omega-3 researchers say a far lower ratio is ideal for optimal health. Still other researchers believe a specific ratio doesn’t matter but the amount of omega-6 and omega-3 you’re eating is important.

What all the scientists do agree on is the need to consume more omega-3s. Americans don’t come close to getting their omega-3 requirement. But we used to.

“Early humans ate plenty of high-omega-3 foods, wild greens, seafood, lean animals that grazed on high-omega-3 grasses, such as purslane, and our bodies evolved a need for it,” says Artemis Simopoulos, president of the Center for Genetics, Nutrition and Health and author of “The Omega Diet” (Harper Collins, 1999).

Today, the highest concentration of omega-3s is found in fish. The two most potent omega-3 fatty acids are known as DHA and EPA and are usually found in oily fishes, such as mackerel, salmon and tuna. These fatty acids end up in every single cell membrane in the human body. They act as a cell lubricant, improve flexibility and communication among cells.

Omega-3s are also found in plant sources, especially flaxseed oil, canola oil, walnuts and some vegetables. These fatty acids, while valuable, are not as beneficial as the more potent omega-3s found in fish.

But for those who are concerned about the discovery of mercury and other contaminants in seafood, plant sources are important to consider. These omega-3s occur as ALA, a type of fatty acid that must be converted in the body to the more usable forms of DHA and EPA.

Omega-6s are found in safflower, soybean and corn oil, which are in many processed foods. Because of Americans’ increased intake of processed and fast foods over the past 50 years, omega-6s have largely replaced omega-3s in the modern diet.

Though grass-fed animal meat, available in some stores and farmers markets, contains at least two times more omega-3s than grain-fed animal meat, it doesn’t come close to the levels you can find in fish. Animal scientists are working on improving the omega-3 fatty acid content of beef, chicken and other meats by feeding the animals flax and other high-omega-3 foods, but these products are a long way from being sold in your grocery store.

You can now buy omega-3-enhanced eggs from chickens that are fed algae, flax and/or fish. The reported amount of omega-3s contained in each egg, however, varies according to brand. These amounts of omega-3s are still considerably lower than levels found in fish.

Omega-3 supplements can be effective, though it is possible to take too much. For example, by reducing inflammation, omega-3s also may reduce the immune response. There is also a slight increased risk for hemorrhagic stroke or excessive bleeding. Large doses should be taken only under a doctor’s supervision.

How much fish do you need to consume? Most of the studies on omega-3s found a positive benefit with 500 to 1,000 milligrams per day. In response, the American Heart Association now recommends all adults eat a variety of fish, particularly oily fish, at least twice weekly (three-ounce portions), which would provide an average of 500 milligrams per day. For patients with coronary artery disease, the AHA recommends 1,000 milligrams daily — but never above 3,000 milligrams.

As usual, balance is paramount.

Here’s How You Can Get There

photo by ADA

Original Content: Washington Post

I believe that low-carbohydrate diets should be approached cautiously. But if you’re determined to follow a low-carb diet, or if you’re trying to transition from a low-carb diet to a healthier one, here are several tips that will make your experience healthier and the results longer lasting:

• Eat at least 130 grams of carbohydrates daily. In a recent report, the National Academy of Sciences’ Food and Nutrition Board said you need a minimum of 130 grams of carbohydrate for brain function. (Low-carb diets vary but rarely recommend you eat more than 100 grams per day.) To maximize the nutrition and minimize the glucose and insulin response, focus on whole, natural foods and deemphasize processed and refined carbohydrates such as those made with white flour or sugar.

• Eat at least 25 grams of fiber daily. One of the keys to weight loss is to feel full with fewer calories. High-fiber foods help make this happen. Studies show that eating 25 grams for women and 38 grams for men is important for optimum health. Fiber comes in many different forms in food. It is concentrated in the skin of fruits and vegetables, such as apples, corn, and legumes. It is in the seeds of vegetables and fruits such as berries and cucumbers. It is found in the germ and bran or coating that surrounds wheat kernels and other grains. These essential parts of the grain are removed to create white flour and other refined grains.

• Minimize saturated fats. If there’s one thing science has shown fairly conclusively, it’s that saturated fat — found in animal fat — is bad news.

A diet high in saturated fat increases the risk for coronary artery disease by causing LDL (bad cholesterol) levels to rise. New evidence suggests this may also increase the risk for Alzheimer’s and dementia, and even increase belly fat, which is a risk factor for heart disease and diabetes. A diet high in red meat and animal fat has been correlated with several cancers.

To minimize saturated fat, choose seafood, poultry without skin, lean red meats and reduced fat or fat- free dairy products. Concentrate on established healthy fats found in fish, nuts, canola and olive oils.

• Get your essential nutrients. With an intake of approximately 160 grams of carbohydrates a day, you can still obtain the vital nutrients essential to health. Here is a basic breakdown:

• three servings of dairy or

calcium-fortified soy: 36 grams carbs

• three servings fruits: 45 grams carbs

• four servings vegetables: 20 grams carbs

• four servings grains, preferably whole: 60 grams carbs

• Don’t rely on supplements to replace foods. To their credit, most advocates of low-carb diets recommend supplements because they realize the diet is deficient in dozens, if not hundreds, of important nutrients. But supplements can never take the place of real food. A whole, natural food is the perfect package for the vitamins, minerals and beneficial phytochemicals your body needs not just to survive but to thrive. Studies on supplements have failed to show the same health-enhancing and cancer-preventing effects as a diet high in fruits and vegetables.

• Avoid processed low-carb foods. One of the positive things about the low-carb movement is that it persuaded people to reduce their intake of processed, refined foods (a k a junk foods) and instead turn to whole foods. But now the food industry has responded to the low-carb craze with low-carb foods with low nutritional value. These foods undermine the nutritional benefits gained by cutting out processed food. Besides, have you noticed that most of the low-carb foods contain the same number of calories — and often more saturated fat — as their high-carb counterparts?

• Increase physical activity. No matter what you eat, if you’re physically active, your body clears glucose and fat more quickly and efficiently from the blood stream so there is no need to worry about high insulin levels.

• Live a little! If you restrict yourself too much, your diet is doomed to fail. Research shows that those who successfully maintain weight loss reduce the fatty or sweet foods in their diet but still treat themselves occasionally. I’ve found a once-a-week splurge is good for the soul.

— Katherine Tallmadge