Big, fat lies
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Saturated fats (SAFA) are a type of fat found in animal products, dairy, and some plant oils like coconut and palm oil. They have a stable molecular structure, making them non-reactive and solid at room temperature.
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Monounsaturated fats (MUFA) are a type of fat found in olive oil, avocados, and macadamia nuts. Liquid at room temperature, more reactive than saturated fats, still relatively stable compared to PUFA.
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Polyunsaturated fats (PUFA) are a type of fat found in fatty fish, seeds, and vegetable oils., liquid at room temperature. Omega-3 and Omega-6 fatty acids are essential but only in minimal amounts.
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Linoleic acid is an omega-6 polyunsaturated fat found in vegetable oils, nuts, and seeds. Highly reactive and prone to oxidation, which can harm our cells and contribute to inflammation and chronic diseases. Though often labeled “essential,” it's actually not if you already get omega-6 from other sources.
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Cholesterol is a waxy substance found in animal products and produced by the body. While often misunderstood as the bad guy, cholesterol is crucial for cellular function and hormone production.
Fats play a crucial role in our metabolic health—yet the type of fats we consume can either support or sabotage our cellular function.
In recent decades, the narrative around fats has been hijacked, with widespread misinformation leading many to believe that saturated fat and cholesterol is inherently harmful. This myth, heavily promoted by the food and pharmaceutical industries, has shifted public perception and led to a reliance on processed, low-fat diets and seed oils.
Damaging Fats: Seed Oils, Margarine, Linoleic Acid
Think of seed oils as your metabolism’s new worst enemy- and you will notice, they are almost impossible to avoid.
I would say the main reason for modern metabolic dysfunction is the consumption of seed oils, such as sunflower, rapeseed/canola, soybean and corn, commonly found in margarine. These oils are high in the omega-6 fatty acid linoleic acid, which is highly inflammatory when consumed, especially in a diet low in saturated fats and cholesterol.
There are hundreds of highly processed seeds in just one tablespoon of seed oil. Our bodies aren't developed to handle such a concentrated dose.
But how did this happen?
Well, someone is making a lot of money from producing seed oils and margarine. They have a low production costs and long shelf life. They are much more profitable than producing fresh, animal fats.
Market has pushed "research" in this direction for decades. (sad news is big companies pay for most of the research.)
Why the Enemy? Importance of Cell Membrane Integrity.
When incorporated into our cell membranes, linoleic acid makes them unstable and prone to oxidative damage. This disrupts nutrient transport, slows energy production, and impairs the cell's ability to remove toxins. The damaged membranes also disrupt cell-to-cell contact and affect myelin, which is crucial for nerve function. When linoleic acid dominates the membrane structure, it impairs the function of fat-soluble vitamins (A, D, E, K) and essential minerals like magnesium, calcium, and potassium, leading to mineral imbalances and reduced energy production.
In short, a healthy cell membrane isn't just about fats—it's essential for keeping minerals and vitamins in check and the body functioning.
Growing evidence (despite being hard to find among market-driven research) is making me increasingly certain that linoleic acid is a major contributor to diseases like heart disease, dementia and cancer, especially when combined with grain-dominant, nutrient-poor diets.
Check out work by Chris Knobbe’s on this topic HERE to learn more.
The Omega 3 Overhype
The omega-3 and omega-6 ratio is important, because too much omega-6 compared to omega-3 creates a pro-inflammatory state. Both omega-3 and omega-6 rely on the same enzymatic pathways, but omega-6 dominates, pushing omega-3 aside and leaving our cells unable to utilize it properly.
The real issue isn't a lack of omega-3, but an excess of omega-6.
And who profits? The supplement industry, pushing omega-3-rich fish oil as the magic fix.
But here's the thing: farmed fish used for omega-3 supplements aren't feasting on wild algae like they should. They're fed grains and seed oils, the very thing we're trying to counteract! So, while you're popping those fish oil capsules, you might just be getting a dose of processed omega-6 along with it.
Everything you've heard about the Mediterranean diet being great because of its high omega-3 content? Not the whole truth... More likely, it’s benefits come from using extra virgin olive oil (mono-unsaturated, more stable in it's structure) instead of industrial seed oils loaded with linoleid acid.
Omega 3 rich foods should be not be eaten in excess. Due to it's biochemical instability, it's susceptible to oxidation that can cause cell damage. even if it comes from fresh fish.
There's only one group of people known to thrive on a very high omega-3 diet—the Inuit. And that's because they live in extreme cold, where polyunsaturated fats help keep their cell membranes fluid. For the rest of us, loading up on omega-3 isn't just unnecessary—it can even be harmful when combined with an already sky-high omega-6 intake as they are both prone to gastrointestinal oxidation.
The positive research on omega-3s often highlights their benefits, but it’s important to remember that these studies don’t always account for the baseline omega-3 intake of participants before the study, leading to potential overestimations of their effects.
Some of the positive effects may actually stem from omega-3s helping to counterbalance the harmful impact of excessive omega-6 intake in modern diets. Most people consume far too much omega-6 (i have never seen that being taken into consideration in a study), which can cause inflammation. Omega-3s help counteract, which on paper reduces inflammation, temporarily. However, much of the research focuses on short-term effects, and the long-term impact of omega-3 supplementation remains less studied. Therefore, the benefits may be more about correcting an imbalance rather than high intake of omega-3s being inherently "good" in isolation.
Nuts: not your ultimate health fix
Did you know that the conversion rate from plant sourced Omega 3 found in nuts, into usable form for humans, is extremely low, about 5-10%?
Despite being marketed as a good source of omega-3, most nuts are primarily made up of omega-6 fatty acids, which can contribute to the imbalance in the omega-6/omega-3 ratio when consumed in large amounts - something that's rarely highlighted in research, despite the potential long-term health risks.
As hunter-gatherers (the way of eating our metabolism is founded on), we would have only found nuts in small quantities during certain seasons, and we would probably have eaten them fresh, right after picking, rather than leaving them on a shelf to oxidize over time. A high, daily consumption is evolutionary unlikely, and that might not come without consequences.
However, the demand for "superfoods" has led to massive profits for those selling nuts at premium prices, often exaggerating their health benefits, market driven research contributing to the hype.
The Cholesterol Lie
For decades, cholesterol has been demonized as a cause of heart disease, despite the lack of solid evidence linking it to cardiovascular problems. This narrative, fueled by biased studies and marketing campaigns, overlooks the essential role cholesterol plays in our body. Cholesterol is a key building block for cell membranes, hormones, and even brain function. It's also crucial for the proper synthesis of vitamin D and the function of fat-soluble vitamins. The vilification of cholesterol has led many to avoid healthy, nutrient-dense fats, while the food industry capitalizes on this fear by promoting processed, low-fat, and cholesterol-lowering products—often with disastrous consequences for our metabolic health.
Behind this narrative was a clear agenda: to drive sales of cholesterol-lowering medications, seed oils and margarine, pushing people away from natural, nutrient-rich fats and towards products that ultimately harm our health.
The Power of Animal Fats
On the other hand, high-quality animal fats, especially from grass-fed sources, are far more nutrient-dense and supportive of metabolic function. These fats are rich in saturated fatty acids, which are far more stable and supportive of healthy cell membranes. Saturated fats help maintain the integrity of cellular structures, making energy production more efficient and supporting the transport of essential fat-soluble vitamins. Grass-fed animal fats are especially beneficial because they contain higher levels of omega-3s and a more balanced ratio of omega-6 to omega-3 fats, promoting anti-inflammatory benefits rather than exacerbating oxidative stress.
Unfortunately, even the livestock we rely on for high-quality fats are often fed grains and processed seed oils (someone is making a whole lotta money!), leading to a less-than-optimal nutrient profile. This is why grass-fed and pasture-raised animal fats are important. These animals graze on natural forage, producing healthier fats that are more supportive of human health.
