by Xanthy Karr – Naturopath

In the past, fats have acquired a bad reputation. Numerous reports and articles often associate fats with weight gain and a host of health problems. Emerging information on good fats and bad fats is finally reawakening nutritionists and medical professions to a proper choice of fats and oils.

A look at the array of margarines and butter mixtures on the market today reveals an abundant choice from monounsaturated, polyunsaturated, cholesterol lowering, omega 3 enhanced to dairy free. Understanding label information and the types of fats and fatty acids found in the spreads is a good place to start.

There are three major categories of fatty acids; saturated, polyunsaturated and monounsaturated. When analysing the types of fats in your choice spread, it is important to be familiar with the different fatty acids.

Saturated fats

For optimum health, a diet should contain minimal amounts of these fats. Saturated fats are commonly found in meat and dairy products. Butter has over 60% saturated fats.

The only product with less than 10% saturated fats is OmegaCare from Melrose.

Trans fats

Trans fats are formed when liquid oils are converted to a semi solid saturated state using a process called hydrogenation. These hydrogenated oils are then used to make margarines. Interesterification is another method used to produce saturated fats. This chemical process is designed to unite glycerine with selected long chain saturated fatty acids and turn unsaturated oils into solid fats.

In the body, trans fats act in a similar way to saturated fats. Many scientific studies indicate that the intake of hydrogenated fats may contribute to the risk of heart disease. Reason enough, why many countries have restricted the amount of trans fats to a suggested safe quantity of less than 1%.

Omega 3 ALA

The Omega 3 fatty acid, alpha linolenic acid (ALA) is present in flaxseed and canola oils. It is converted in our bodies to EPA – a fatty acid found in fish and fish oils.

Nutritionists and the National Health and Medical Research Council have acknowledged that for years our diets have been deficient in Omega 3. This deficiency has been related to many health problems. Research suggests that Omega 3 helps to lower the risk of heart disease and rheumatoid arthritis.

OmegaCare from Melrose has the highest percentage of Omega 3.

Omega 6 LA

Omega 6 fatty acid, linoleic acid (LA) is found in all vegetables, seed oils, animal and marine oils. Years ago, polyunsaturated oils became popular and where constantly marketed towards the fight against cholesterol. This resulted in our diets containing excessive amounts of Omega 6 and insufficient Omega 3. The ideal ratio of Omega 6 to Omega 3 is from 1:1 to 1:2 in favour of Omega 6. Melrose OmegaCare is close to this ideal ratio.

Monounsaturated fat or oleic acid

The major sources of these fats are olive oil, canola oil, nuts and avocados. Often termed “good” fats they are thought to help lower cholesterol levels.

Choosing the ideal spread

The ideal table spread should be high in Omega 3 with about the same amount of Omega 6. It should be very low in saturated fats and contain no trans fats. There should be no heat treatment or chemical modification to natural oils. Light and oxygen, in addition to heat, also causes damage to oils so look for a spread packaged in an opaque container that contains natural untreated oils.

Xanthy Karr – Naturopath

Xanthy graduated from the Southern School of Natural Therapies and has over 10 years experience in natural therapies, health food and organic retailing.