Polyunsaturated Fatty Acids—PUFAs for short—provide the omega 6 and omega 3 fatty acids that are necessary for normal functioning and good health. Because we are unable to synthesize these “essential” fats effectively, if at all, they must come from our diet. In order for the body to function optimally, the ratio of dietary omega 6 to omega 3 must also be favorable. Fortunately, the dietary requirement for these essential fatty acids is minimal and easily met, but unfortunately, with the consumption of the standard American diet (SAD), there is such a surplus (they’re in everything from cereal to salad dressing) that it becomes detrimental.
PUFA molecules, having more than one (poly) binding site free (unsaturated), are less stable than saturated fatty acids and are more easily oxidized. Increased consumption leads to increased PUFA in the cell membrane. Given the unstable nature of these unsaturated fatty acids, this can become quite problematic. The oxidation of PUFA molecules within the membrane can compromise the integrity of the entire cell. When this happens to a particle of LDL, it becomes radicalized and a likely promoter of heart disease.
Compounding the issue of quantity is the issue of quality with most processed foods being high in excessively refined and more easily oxidized PUFAs. Processed vegetable oils, including soybean, sunflower, corn, and cottonseed, are among the worst offenders. The omega intake ratio gets skewed when these oils, high in omega 6 fatty acids, are a mainstay of the diet. With superfluous omega 6 in relation to omega 3, inflammation, the fire starter of most chronic disease, is sparked. Inflammation is linked to obesity, messes with metabolism, and makes us resistance to weight loss. Bottom line, excess omega 6 PUFAs can make us sick and poofy!
Our earliest ancestors and probably even our great grandparents did not have access to processed foods high in PUFAS and they also did not suffer from chronic diseases like we do today. Eating a more traditional diet, made up of actual food as it’s found in nature, will provide the essential fatty acids we need without going overboard, while also promoting a more ideal omega 6 to omega 3 ratio.
Avoiding processed junk food-stuff, opting for more stable fats (coconut, butter, olive oil), and increasing omega 3 intake (wild caught fatty fish, grass-fed and free ranged animal products) make it difficult for free radicals and inflammation to get a foothold. Under these conditions, health increases and “poofiness” decreases.
Coco Cream Quickie is a balanced Better Fat Burner snack that is rich and satisfying:
Combine ¼-½ cup full fat coconut milk or cream with either 1-2 tsp of unsweetened cocoa/cacao or a handful of berries. Add in 5-10 of your favorite nuts.
The MCTs from the coconut milk promote fat burning, the nuts provide some protein, and the cocoa/cacao and berries provide polyphenols (good for the gut, antioxidant). It’s a win, win, win!
This creamy rich indulgence also keeps your blood sugar and insulin in check!
Here are this week’s #BetterFatBurner links:
Ready to renovate your health and physique? Sign up with me here!
Follow me socially for daily BFB inspiration and check out my eBook–it’s informative and affordable!