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13 september 2022

You Don’t Eat Fat for Fitness or Weight Loss Reasons? You’re Setting Yourself up for Health Problems

Low-fat yogurt for breakfast. A salad for lunch, without olive oil of course. For meat only lean chicken, and just cooked on a pan without oil again... Are these rules familiar to you? It's a nonsensical relic of the 90s weight loss rules from the world of skinny models and bodybuilding competitions. In fact, fat is essential for a healthy metabolism and body.  

You've probably heard that fats are divided into good and healthy fats and unhealthy fats, which coat your stomach in an ugly layer and not only cause obesity, but can also endanger your heart, blood vessels and metabolic processes in the body. This is basically true. But it's also true that your blood vessels, heart and brain need fat to function. Your metabolism then has to be able to digest them, and some vitamins your body can't even absorb without fat. So the common claim that fats are harmful is a myth! And it's not the only one circulating around fats. So let's look at them all together!

Let's face it: fat is in almost everything and you can hardly avoid it completely. Completely eliminating fat from your diet is an illusion. In reality, you're not getting rid of it, you're just depriving yourself of the benefits that good fats bring. And you're confusing your body. If your body is deficient in fats, it won't consider them a regular source of energy to process and not store for later. So if you don't eat enough fats, your body will consider them a kind of rarity. And instead of converting them into energy, it'll make them a reserve for worse times. Your six-pack will never be shown to the world.

But when you include fats in your diet, your body learns to use them efficiently. For example, omega-6 unsaturated fatty acids in the right proportions regulate the metabolism and contribute to its proper functioning. And that's what you want.

It's just the opposite. The cardiovascular system needs healthy fats to function properly. Omega-3 fatty acids have even been shown to help reduce the risk of heart attacks and strokes when consumed optimally. The Spanish Research Institute at the Hospital del Mar, for example, has found that the right ratio of omega-3s in the diet can extend life by up to 5 years. 

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This claim isn’t completely true either. The first question to ask is, what is vitality? Mobility without pain and good health appropriate to age? An alert mind? Mental well-being and enjoyment of life? For us, definitely a combination of all these factors. And you need beneficial fats to be healthy all around.

Long-term deficiency of omega-3 and omega-6 unsaturated fatty acids has a very bad effect on the brain and can lead to depression. Instead, when you include them in your diet, you help your brain, concentration and sleep quality, according to the North Carolina Center for Clinical Medicine.

When it comes to the musculoskeletal system, good fats help fight both osteoporosis and arthritis. And the Czech National Institute of Health states that the right ratio of omega-3 and omega-6 in the diet helps to control inflammation in the body.

In general, large amounts of saturated fatty acids and trans fats in the diet do not do any good. The World Health Organisation recommends that adults should keep their fat intake to no more than 30% of their optimal daily energy intake and focus on the proportion of good and bad fats in their diet. Good fats should account for two-thirds of total fat intake. 

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The Lancet medical journal recently wrote that the Mediterranean diet is one of the best, precisely because it contains a high proportion of healthy fats. People with such diets have a 26% lower long-term risk of heart attack than others.

In contract, in the US, just 10% of adults eat enough fish, according to the Department of Agriculture. In Europe, the Czechs, together with the Hungarians and Bulgarians, have one of the lowest proportions of fish in their diets, and therefore some of the lowest proportions of healthy fats in their diets. What to do about it? We know you'd love to go to the sun and the sea, but we have an easier and faster solution for you. Just drink Mana and you are covered!

[1] World Health Organization:
 https://cdn.who.int/media/docs/default-source/nutritionlibrary/nugag/diet-and-health/nugag_public_consultation_comments_received_pufa.pdf?sfvrsn=17fc61bf_3

[2] Javier Delgado-Lista, Juan F Alcala-Diaz, Jose D Torres-Peña (2022) Long-term secondary prevention of cardiovascular disease with a Mediterranean diet and a low-fat diet (CORDIOPREV): a randomised controlled trial.
https://pubmed.ncbi.nlm.nih.gov/35525255/

[3] Harvard Medical School (2019) No need to avoid healthy omega-6 fats.
https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats

[4] Státní zdravotní ústav. OMEGA 3 a ZDRAVÍ.
https://www.szu.cz/tema/bezpecnost-potravin/omega-3-a-zdravi

[5] Freydis Hjalmarsdottir (2018) 17 Science-Based Benefits of Omega-3 Fatty Acids.
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

[6] Safi U. Khan, Ahmad N. Lone, Muhammad Shahzeb Khan (2021) Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370%2821%2900277-7/fulltext

[7] European Commission: The EU Fish Market 2019 edition is out. https://ec.europa.eu/newsroom/mare/items/664022/en