Also serving the communities of De Luz, Rainbow, Camp Pendleton, Pala and Pauma

Fried foods and fats (part II of III)

Fried foods carry dangers other than those from acrylamide, as we spoke of last week. These foods are often high in fat and salt content and low in fiber and calcium content. These unhealthy, processed foods contribute to the increased prevalence of obesity and chronic disease among Americans.

The frequency of consuming these products also decreases the frequency with which Americans consume whole grains, fruits and vegetables, causing a deficiency in fiber intake. High-fat diets also tend to lack the complex carbohydrates that are typically high in fiber. Fiber is associated with lower cholesterol levels, improved digestive function and decreased risk of cardiovascular disease and some forms of cancer.

The high salt content in fried foods contributes to high blood pressure, strokes and kidney function problems. Additionally, some studies have shown that sodium competes with calcium. Therefore, as sodium intake increases, the urinary excretion of calcium also increases. This can contribute to an increased risk for osteoporosis and bone fractures.

Eating fried food away from home is associated with dietary patterns leading to excessive weight gain and chronic diseases. For example, drinking sugar-sweetened beverages is associated with weight gain; high consumption of trans fat is linked to heart disease; low consumption of fruits and vegetables is linked to cancer; and a high glycemic load is associated with type 2 diabetes.

Our job is to feed our bodies the “right” fats, not starve them of fats altogether. In the world of fatty acids, two are considered essential for our bodies: Linoleic Acid (an Omega-6 fatty acid) and Alpha-Linolenic Acid (an Omega-3 fatty acid).

Foods rich in Omega-3 include flax and walnut oils and leafy green vegetables. Omega-6 is found in foods such as sunflower, safflower, corn and sesame oils. Coconut oil is highest in Omega-9 fatty acids. It is estimated that, years ago, our diets contained Omega-6 and Omega-3 fatty acids in about a 1:1 ratio. Today, it is estimated to be between 20:1 and 30:1.

Next week, we’ll talk about fats and cholesterol.

1. This article is for educational purposes only.

2. Your individual health status and any required health care treatments can only be properly addressed by a professional healthcare provider. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional of your choice.

 

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