Dietary Fats and Inflammation

Dietary Fats and Inflammation: A Biochemical Perspective

For a long time, the prevailing message has been that dietary fats are the primary culprits behind the high incidence of cardiovascular diseases and Metabolic Syndrome.

While I have previously written about the unfair demonization of fat as a macronutrient, today I want to dive deeper into the biochemistry of lipids. To truly understand health, we must look at the molecular changes and chemical processes that occur in our bodies after ingestion.

 

Setting the Stage: Essential vs. Non-Essential

We categorize macronutrients into proteins, carbohydrates, and fats. It is a simple biological fact: proteins and fats are essential. Our bodies cannot function or survive without them. Carbohydrates, on the other hand, are technically non-essential for survival. This doesn’t mean you should never eat them, but it highlights the critical biological importance of high-quality fats.

 

Are Fats Inflammatory?

Associating fat consumption directly with inflammation is a significant oversimplification. Fats are indispensable for life, but we must distinguish between optimal lipids and those we should avoid at all costs.

1. Saturated and Unsaturated Fats

Saturated Fatty Acids: Found primarily in animal products, but also in plants (such as palmitic acid in palm oil or stearic acid in cocoa).

Monounsaturated Fatty Acids (Omega-9): A prime example is Oleic acid, found in olive oil. It is highly stable and heart-healthy.

Polyunsaturated Fatty Acids (PUFAs): This is where the relationship with inflammation becomes complex.

2. The Omega-6 and Omega-3 Balance

The two most critical polyunsaturated fats are Linoleic acid (Omega-6) and Linolenic acid (Omega-3). Both are Essential Fatty Acids (EFA) because our bodies cannot synthesize them.

Omega-6: Found in vegetable oils (soy, corn, sunflower), nuts, and seeds. Animals (including humans) can convert this into Arachidonic acid. This is a precursor to prostaglandins that promote the inflammatory response.

Omega-3: Found in fatty fish, flax, and chia seeds. These are anti-inflammatory because they inhibit the metabolism of arachidonic acid and regulate pro-inflammatory genes.

The Golden Ratio: While a 1:1 ratio is ideal, modern diets often lean heavily toward Omega-6, fueling the “fire” of inflammation. We should aim for a ratio of 4:1 or lower.

 

Proteins and fats are biological imperatives; while carbohydrates are optional, these two are non-negotiable for human life.

 

What the Science Says: Evidence-Based Nutrition

Evidence suggests that the blame placed on saturated fats for hypercholesterolemia is often misplaced. Emerging research points instead to refined carbohydrates and industrial seed oils, combined with modern stress.

Research Spotlight:

On Rheumatoid Arthritis: A meta-analysis (Gioxari et al., 2018) confirms that Omega-3 intake significantly benefits patients with inflammatory conditions like rheumatoid arthritis.

On Metabolic Syndrome: Research (Hyde et al., 2019) shows that restricting dietary carbohydrates improves metabolic syndrome markers independently of weight loss.

 

The Real Enemy: Trans Fats

If there is one fat to avoid entirely, it is Trans fats. While some exist in nature (like elaidic acid), most are industrial byproducts of hydrogenation (e.g., margarine).

A study in Slovenia (Zupanič et al., 2021) demonstrated that industrial trans fats worsened cholesterol profiles and increased inflammatory markers. Remarkably, for every 2% increase in daily energy from trans fats, the incidence of cardiovascular disease rose by 23%.

 

Your Anti-Inflammatory Grocery List

Fats? Yes. But choose wisely:

Rich in Omega-3 (Anti-inflammatory)

• Animal source: Sardines, mackerel, salmon, and cod liver oil.
• Plant source: Walnuts, flaxseeds, and chia seeds.

Rich in Omega-6 (Use in moderation)

• Walnuts
• Cereals
• Soy
• Avocado
• Most vegetable oils
• Eggs
• Poultry.

 

Inflammation is not a byproduct of fat itself, but of the specific type of fatty acids we choose and their balance in our cells.

 

The Takeaway

Low-grade chronic inflammation is the silent architect of chronic disease. By prioritizing Omega-3s, choosing stable monounsaturated fats like olive oil, and eliminating trans fats and refined sugars, you are “re-setting” your biological clock.

 

3-Step Action Plan: Balancing Your Lipids Starting Tomorrow

• Audit Your Pantry Oils: Replace industrial seed oils (sunflower, corn, or soybean oil) with Extra Virgin Olive Oil or Avocado Oil for daily cooking. Reducing the background noise of refined Omega-6 is the fastest way to improve your ratio.

 

• The “Small Fish” Rule: Aim to include fatty fish like sardines, mackerel, or anchovies at least twice a week. These “small” fish are powerhouses of pre-formed EPA and DHA, and they are lower in heavy metals than larger predatory fish.

 

• The Daily Seed Ritual: Add one tablespoon of freshly ground flaxseeds or soaked chia seeds to your morning yogurt or smoothie. This simple habit ensures a consistent daily dose of Alpha-Linolenic Acid (ALA) to help suppress pro-inflammatory pathways.

 

Chronic low-grade inflammation is the silent driver of most modern diseases; balancing your lipids is the first step toward prevention.

 

Recommended readings about inflammation:

• Gioxari, A., Kaliora, A. C., Marantidou, F., & Panagiotakos, D. P. (2018). Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: A systematic review and meta-analysis. Nutrition (Burbank, Los Angeles County, Calif.), 45, 114–124.e4.https://doi.org/10.1016/j.nut.2017.06.023

 

• Hyde, P. N., Sapper, T. N., Crabtree, C. D., LaFountain, R. A., Bowling, M. L., Buga, A., Fell, B., McSwiney, F. T., Dickerson, R. M., Miller, V. J., Scandling, D., Simonetti, O. P., Phinney, S. D., Kraemer, W. J., King, S. A., Krauss, R. M., & Volek, J. S. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI insight, 4(12), e128308. https://doi.org/10.1172/jci.insight.128308

 

• Hutchinson, A. N., Tingö, L., & Brummer, R. J. (2020). The Potential Effects of Probiotics and ω-3 Fatty Acids on Chronic Low-Grade Inflammation.Nutrients, 12(8), 2402. https://doi.org/10.3390/nu12082402

 

• Scanzello C. R. (2017). Role of low-grade inflammation in osteoarthritis. Current opinion in rheumatology, 29(1), 79–85. https://doi.org/10.1097/BOR.0000000000000353

 

• Osimo, E. F., Baxter, L. J., Lewis, G., Jones, P. B., & Khandaker, G. M. (2019). Prevalence of low-grade inflammation in depression: a systematic review and meta-analysis of CRP levels. Psychological medicine, 49(12), 1958–1970. https://doi.org/10.1017/S0033291719001454

 

• Viljoen, M., & Thomas Neé Negrao, B. L. (2021). Low-grade systemic inflammation and the workplace.Work (Reading, Mass.), 69(3), 903–915. https://doi.org/10.3233/WOR-213523

 

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