Diet and Essential Fatty Acids

Essential Fatty Acids

  As dietary changes bring us global obesity, nutritional scientists are able to view the changes that come with a shift from a healthy traditional diet to a modern unhealthy one. Modern dietary changes, as demonstrated by the SAD (Standard American Diet) have included an overabundance of saturated fats and simple carbohydrates/sugars. With an increase of these food sources and a decrease in fresh whole foods, our nutrient intake has largely become unbalanced.

  But what does this mean for us everyday eaters? To find out, Dr. Elaine Paterson, manager of clinical research at Standard Process, put together sample diets.

  First, “I put together an example of a classical, ancient Greek diet,” said Dr. Paterson. “This diet is based on the era so the Greeks wouldn’t have worried much about calories, they didn’t have the problem of mercury in fish that we do, and they were much more active on average than we are today.”

  The classic Greek diet was heavy on vegetables, olive oil, and fish. And even though ancient Greeks didn’t worry about calories, this diet clocks in at 1,584, well within a reasonable limit for the average person.

  The modern SAD diet looks quite different. At a startling 3,200 calories, this modern diet is high in fat and sugar but not much else.

  “This modern diet reflects the way a lot of people eat,” said Dr. Paterson. “It’s heavy on sugar and fat; and low in fruits and vegetables. The caloric difference between the two diets alone would suggest that the modern person would carry more weight than the early Classical Greeks, and when activity is taken into account, that outcome is virtually assured.”

  One example of this dietary imbalance is evident in the shift from an equal amount of omega-3 and -6 fatty acids, to an overabundance of omega-6 fatty acids in our diet. Omega-3s can be found in seeds and nuts and in some vegetables. They are converted in the body where they serve a variety of functions. Omega-6s are found in things like safflower oil and corn oils. Both of these Essential Fatty Acids are important in the inflammatory response of the human body.

  The problem stems from the imbalance found in today’s Standard American Diet of omega-6s to omega-3s. This diet high in omega-6 appears to cause the body to over-react when an inflammatory reaction is required. This imbalance also causes the body to stay in a chronic inflammatory state. Overtime this contributes to cardiovascular changes and damage.

  Countries like Japan, Italy, and Spain have higher omega-3 fatty acid levels in their diet, and lower death rates from coronary heart disease than the United States.

  We may not choose to spend a great deal of time nourishing ourselves, but we can make every food choice count. Fresh, whole foods are the best. Snacks, meals out, and frozen foods can all be healthy if we are conscientious consumers. If this is still too daunting a task consult with your health care practitioner and ask about Whole Food Supplements that they recommend to make up for our SAD (Standard American Diet) diet.

 

Classic Greek Meal Plan

Breakfast: Olive oil to dip

whole wheat pita bread and goat’s milk feta cheese, cucumber slices and tomato wedges, green olives

Lunch: Salad greens with orange slices, grilled, fresh sardines, whole grain, freshly baked bread, flaxseed oil for dipping

Evening meal: Grilled tuna steak, with asparagus, and a green salad with walnuts, cucumber slices with tomato wedges, figs, whole grain, freshly baked bread, olive oil for dipping.

  

 Standard American Diet

Breakfast: Bagel with cream cheese, espresso

Mid-morning: Sweets, ex. cookies, donuts, and large coffee or soft drink

Lunch: Sandwich, flavored potato chips, and a large soda

Evening meal: Red meat, broiled, mashed potatoes with gravy, peas, and ice cream or other sweets

Summarized from SPNews 10/2010