Fats, Sugar and Health, explained by Dr Rainer Picha, MERU, The Netherlands

Dr Rainer Picha gave an interesting interview a few days ago at Maharishi European Research University, Vlodrop, The Netherlands. Here is a summary:

The quantity and quality of the fats we eat has a great influence on our health, and just a few simple adjustments can make a big difference. Dr. Picha gave a clear overview of the types of oils, the chemistry of oils, and the roles of omega 3 and omega 6 fatty acids. A well-balanced use of oils is able to prevent health issues such as stroke, coronary artery disease, inflammation, asthma, metabolic syndrome, high blood pressure, diabetes, obesity, and cancer.

How much fat is good?
There is an upper and a lower limit: Usually not more than 30% of our total food intake should come from oils and fats (measured in calories). On the lower side, we should not take less than about 5% of our total calories in oils or fats, which equals 30 to 80 g per day (2 to 5 tablespoons). Oils are essential for health: the body requires them for building cell membranes, the nervous system and hormones.

Note 1: This does not mean we should add 2 to 5 tablespoons of oil to our food. Food already contains oils and fats—we should be aware how much and adjust accordingly.

Note 2: If the body weight is stable and the digestion is strong enough the percentage could be higher.

Types of dietary fatty acids
Most foods have a mix of the natural fats:

• SFA (saturated fatty acids)—mainly in animal fats
• MUFA (mono-unsaturated fatty acids)—e.g. olive and rapeseed oils
• PUFA (poly-unsaturated fatty acids, essential fatty acids)

1. Omega 3—e.g. linseed, rapeseed, walnut, and soy oils 
2. Omega 6—e.g. sunflower, pumpkin seed, maize (corn), and grape seed oils.

Trans-fatty acids are mostly hardened fats found in processed foods (like packaged baked goods), margarine, and overheated oils. They are strongly linked to coronary heart disease and other health problems and have been banned in many countries.

Omega 3 and omega 6 oils
Omega 3 and omega 6 are two essential fatty acids that are very important for our diet. They are required in a specific proportion. Our usual diet contains about 25 times as much omega 6 as omega 3, whereas the proportion should be about 5:1. Omega 3 has key benefits for our health, including reducing inflammation (important in disorders such as rheumatism), reducing cardiovascular disease, normalizing cholesterol, brain function, memory, Parkinson’s disease, cancer, and many other health problems. Most of us can help protect our health simply by increasing our omega 3 intakes.

How can vegetarians get enough omega 3?
Simply adding 1 dessertspoon (10ml, 2 teaspoons) linseed oil to your food per day will balance the nutrient requirement approximately.
Or you can take a combination of several oils that are rich in omega 3: linseed oil (flax seed), rapeseed oil, walnut and soybean oil, and reduce those rich in omega 6: sunflower oil, safflower oil, wheat germ oil, corn oil.

How about sugar?
Dr. Picha also touched on the big change in our society regarding sugar intake, which has gone up from about 7 kg to 70 kg per person per year over the past 160 years. A more moderate consumption of added sugar such as table sugar, and added sugars in most of the food items we buy every day in the grocery store, can be a great help in maintaining good health.

Possible health issues that are linked to added sugar (mainly HFCS [high fructose corn syrup] and sucrose): Poor nutrition, weight gain, increased triglycerides (fructose turns into fat), tooth decay, and non-alcoholic fatty liver disease. Fructose gives a lower level of satiety (feeling satisfied), so one tends to eat more.

How much sugar is ok?
According to the American Heart Association 100 kcal (6 teaspoons) a day for women and 150 kcal (9 teaspoons) for men are acceptable. How much is this? One small can of Coke (0,33 L) contains 9 teaspoons sugar!
Note: There is no physiological need for added sugars in the diet.

Source: Newsletter by Maharishi Channel, 6 Nov 2015