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Health effects of different fatty acids
Related pages
- Health effects of different fatty acids
- Related pages
- Fatty acids
- Simplified Table of Fat groups and their effects
- Other Fats
- LA
- LA Thyroid connection?
- Dietary Sources
- Conventional oils
- Olive oil
- Fat contents of food
- Consumption of ω-6 and seed oil over time
- Refs
- o-3 vs o-6 Ratios
- Warning About Junk Science
- Related pages
Fatty acids
Humans mostly make Sat-Fats from high carb diets. Mammalian fatty
acyl desaturases can introduce double bonds at the Δ5, Δ6 and Δ9
positions This means that we cannot introduce double bonds at the ω3 or
ω6 positions.
Simplified Table of Fat groups and their effects
It appears that PUFA's and perhaps MUFA's can induce
inappropriate insulin sensitivity - the end result would be weight gain.
Insulin Sensitivity = opposite of insulin Resistance ( Best to think
in positive/Sensitivity terms - positive means Fat going into tissue. )
Type |
Insulin
Level |
Muscle
Insulin
Sensitivity |
Adipose
Insulin
Sensitivity |
2 week effect? |
SAFA |
up |
up |
Down |
|
MUFA |
? |
? |
down
depends * |
|
ω-6 FA |
? |
? |
Strong UP |
|
ω-3 short-chain |
? |
? |
UP |
|
ω-3 Long-chain |
? |
? |
UP |
|
Transfats |
? |
? |
up |
|
Sugars |
UP |
? |
? |
|
- * MUFA modify SFA insulin resistance when both SFA and glucose
are present and abort the apoptotic signal(s) generated when
hyperglycaemia and SFA are present concurrently and insulin resistance
is not wanted (ie post prandially). MUFA generation is controlled by
insulin through SCD1.
- Adipocytes with enough fat become insulin resistant - SFA to MUFA
ratio will go to pot as adequate MUFA will not be generated in
hyperglycaemia because the adipocytes are not listening to insulin. The
problem can be delayed for years by increasing PUFA (and maybe MUFA)
dietary intake to re establish insulin sensitivity, especially in
distended adipocytes, so metabolism appears to improve while ever the
ability to get fatter also restored, until this is finally used up.
- When fat gain increases, fat is stored, insulin sensitivity is
excellent UNTIL adipocytes develop distension induced insulin
resistance. Then hyperinsulinaemia and hyperglycaemia follow on when
glucose is fed...
- Insulin inhibits lipolysis (break down of lipids ) and suppresses
glucose release from the liver. The liver extracts between 50% and 80%
of all of the insulin produced by the pancreas. Relatively little ever
gets to the systemic circulation (The liver receives about 75% of its
blood through the hepatic portal vein, a blood vessel that conducts
blood from the gastrointestinal tract and spleen to the liver.) The
residue of insulin is what should be controlls adipocyte function.
- SFA generate superoxide and switch off glucose metabolism (ie
cause insulin resistance) so maintain fasting glucose for brain use.
- Fasting induces adipocyte insulin resistance as well as
hypoinsulinaemia and hence fat mobilisation... All physiological as
apposed to autonomic nervous system control.
- We need insulin resistance to lose weight and can be a good thing
if glucose is not elevated.
- Each cycle of beta oxidation (assuming an even numbered carbon
chain fully saturated fatty acid) produces one FADH2, one NADH and one
acetyl-CoA. This gives a total of 2FADH2 inputs and 4 NADHs per cycle
of beta oxidation. But the very last pair of carbon atoms in a
saturated fat do not need to go through beta oxidation as they already
comprise acetate attached to CoA, so they can simply enter the TCA as
acetyl-CoA. This last step only produces 1 FADH2 and 3 NADHs, with no
extras.
- So the shorter the fatty acid, the less FADH2 per unit NADH it
produces. Short chain fatty acids like C4 butyric acid have an F:N
ratio of 0.43 while very long chain fatty acids, up at 26 carbons, have
an F:N ratio of about 0.49.
- As Dr Speijer points out, differing length fatty acids are
dealt with differently. Very short chain fatty acids head straight for
the liver and get metabolised by hepatic mitochondria immediately. Any
excess acetyl-CoA gets off-loaded as ketones.
- Very long chain fatty acids end up in peroxisomes for
shortening, usually to C8, which is then shunted to mitochondria for
routine beta oxidation. Of course peroxisomal beta oxidation generates
zero FADH2, except that from acetyl-CoA, because peroxisomal FADH2 is
reacted directly with oxygen to give H2O2. And heat, of course.
- Bear in mind that the ratio of F:N generated by a metabolic
fuel sets the ability to generate reverse electron flow through complex
I and subsequent superoxide production, macroscopically described as
insulin resistance.
- So fatty acids up to C8 are cool, dump them to the liver and
make a few ketones. Very long chain fatty acids over C18, shorten to C8
in peroxisomes, shift them to mitochondria and make some ketones if
needs must. The F:N ratio of C8 is about 0.47, a value chosen by
metabolism as the end product of peroxisomal shortening. The number is
important. Actually the number is even lower as peroxisomal beta
oxidation generates the NADHs of beta oxidation, just not the FADH2s,
but why allow facts like this to spoil a great argument. C8 from breast
milk and/or coconuts seems fine and has that F:N ratio of 0.47.
- Now the area of interest is, of course, C16, palmitic acid.
This has an F:N ratio of about 0.48, almost as superoxide generating as
a C26 fatty acid up at 0.49. And palmitic acid does, without any shadow
of a doubt, produce macroscopic insulin resistance. That's 15 FADH2s
and 31 NADHs.
- So an F:N of 0.47 is not a serious generator of superoxide and
an F:N of 0.48 is.
- What happens when we drop a double bond in to palmitic acid?
Mitochondrial beta oxidation generates FADH2 as it drops a double bond
in to the saturated fat chain. If the double bond is already there,
hey, no FADH2!
- Palmitoleate has one double bond. This of course gives 14
FADH2s and 31 NADHs, an F:N ratio of 0.45.
- Palmitate 0.48
- C8 caprylic 0.47, chosen by peroxisomes to hand to mitochondria
- Palmitoleic 0.45
- Adding a single double bond to palmitic acid drops its F:N
ratio from significantly superoxide generating to minimally superoxide
generating. It looks like a switch to me.
List of Saturated Fatty Acids
- Saturated fat raises LDL.
- 3:0 Propionic acid -21°C (Propanoic acid)
- 4:0 Butyric acid (Butanoic acid)-7.9°C(short chain) F:N ratio 0.43
- 5:0 Valeric acid (Pentanoic acid) −34.5°C
- 6:0 Caproic acid (Hexanoic acid)−3.4°C (short chain)
- 7:0 Heptanoic(Enanthic, Oenanthic) acid (Heptanoic acid) −7.5 °C
- 8:0 Caprylic acid (Octanoic acid)16.7°C (medium chain)F:N ratio
about 0.47 chosen by peroxisomes to hand to mitochondria
- 9:0 Pelargonic acid (Nonanoic acid)
- 10:0 Decanoic(Capric ) acid 31.6°C (medium chain)
- 11:0 Undecylic acid (Undecanoic acid)
- 12:0 Lauric(dodecanoic)acid 43.8°C (medium chain) - main acid in
coconut oil
- 13:0 Tridecylic acid (Tridecanoic acid)
- 14:0 Myristic acid, (tetradecanoic acid) 54.4°C - found in palm
oil, coconut oil, butter fat,
- 15:0 Pentadecylic acid (Pentadecanoic acid)
- 16:0 palmitic acid (Hexadecanoic acid) 62.9°C F:N ratio of about
0.48 That's 15 FADH2s and 31 NADHs - oxidizing . (palm oil - Butter,
cheese, milk and meat also have some)
- 17:0 Margaric acid (Heptadecanoic acid) - in Milk
- 18:0 Stearic acid (Octadecanoic acid) 69.3°C Found in Cocoa
- Stearic acid is the only long chain saturated fatty acid that
does not raise LDL cholesterol(reference?).
- Also - stearic acid has been shown associated with increases
in Lp(a)
- 19:0 Nonadecylic acid (Nonadecanoic acid) 69°C
- 20:0 Arachidic acid (Eicosanoic acid)75.5°C
- 21:0 Heneicosylic acid (Heneicosanoic acid)
- 22:0 Behenic acid (Docosanoic acid) found in Ben oil, rapeseed
(canola) and peanut oil
- 23:0 Tricosylic acid (Tricosanoic acid)
- 24:0 Lignoceric acid (Tetracosanoic acid)
- 25:0 Pentacosylic acid (Pentacosanoic acid)
- 26:0 Cerotic acid (Hexacosanoic acid) F:N ratio of about 0.49
- 27:0 Heptacosylic acid (Heptacosanoic acid)
- 28:0 Montanic acid (Octacosanoic acid)
- 29:0 Nonacosylic acid (Nonacosanoic acid)
- 30:0 Melissic acid Triacontanoic acid)
- 31:0 Henatriacontylic acid (Henatriacontanoic acid)
- 32:0 Lacceroic acid (Dotriacontanoic acid)
- 33:0 Psyllic acid (Tritriacontanoic acid)
- 34:0 Geddic acid (Tetratriacontanoic acid)
- 35:0 Ceroplastic acid (Pentatriacontanoic acid)
- 36:0 Hexatriacontylic acid (Hexatriacontanoic acid)
Other Fats
- 16:1
- 16:1ω-7 Palmitoleic Acid AKA POA F:N ratio of 0.45 -
biosynthesized from palmitic acid via SCD1 - Increases insulin
sensitivity by suppressing inflammation via FAS, as well as inhibit the
destruction of insulin-secreting pancreatic beta cells. Short term this
looks like a good effect - but long term causes weight gain.
- 18:1
- 18:1 trans-9 Elaidic acid very bad. This is the major trans fat
found in hydrogenated vegetable oils and occurs in small amounts in
caprine and bovine milk (very roughly 0.1% of the fatty acids) [1] and
some meats. Elaidic acid (C18:1) (2-5% of the fatty acid in beef),
which can raise LDL in serum (Abbey and Nestel, 1994; Muller et al.,
1999, Judd et al., 2002). These different numbers may reflect
different feeds that beef get.
LA
LA speculation
- 18:2 ω-6 linoleic acid -5°C increases LDL oxidation - One
really does not want to eat much of this - varnish, linoleum,
industrial waste.
LA Thyroid connection?
-
Dietary Sources
Name |
% LA† |
Safflower Oil |
78% |
Grape Seed Oil |
73% |
Poppy Seed Oil |
70% |
Sunflower Oil |
68% |
Hemp Oil |
60% |
Corn Oil |
59% |
Wheat Germ Oil |
55% |
Cottonseed Oil |
54% |
Soybean Oil |
51% |
Walnut Oil |
51% |
Peanut Oil |
48% |
Sesame Oil |
45% |
Rice Bran Oil |
39% |
Pistachio Oil |
32.7% |
Canola Oil |
21% |
Egg Yolk |
16% |
Linseed oil |
15% |
Lard |
10% |
Olive Oil |
10% |
Palm Oil |
10% |
Cocoa Butter |
3% |
Macadamia Oil |
2% |
Butter |
2% |
Coconut Oil |
2% |
|
†average val |
- 18:3 ω-3 alpha linolenic acid or ALA
- 18:3 ω-6 gamma-linolenic acid or GLA
- 18:3 ω-6 Calendic acid - a trans form of Linoleic
- 18:4 ω-3 Stearidonic acid (STD)
- 20:1
- 20:2 ω-6 Eicosadienoic acid
- 20:3 ω-3 Eicosatrienoic acid (ETE) anti-inflammatory - goes up on
low LA diet
Dietary (n-9)
eicosatrienoic acid from a cultured fungus inhibits leukotriene B4
synthesis in rats and the effect is modified by dietary linoleic acid.
- 20:3 ω-6 Dihomo-gamma-linolenic acid (DGLA)inflammatory neutral
-from dietary GLA (18:3 ω-6) found in, e.g. borage oil
- 20:4 ω-6 arachidonic acid or AA Inflammatory Most AA in the human
body derives from dietary linoleic acid (another essential fatty acid,
18:2 ω-6)
- 20:4 ω-3 eicosatetraenoic acid (ETA)
- 20:5 ω-3 eicosapentaenoic acid (EPA) Anti-inflammatory - from
oily fish or derived from dietary alpha-linolenic acid found in, for
instance, hemp oil and flax oil
- 22:1 ω-9 Erucic acid - adversely affect heart tissue in Rats
- 22:2 ω-6 Docosadienoic acid
- 22:4 ω-6 Adrenic acid.
- 22:5 ω-3 Docosapentaenoic acid (DPA, Clupanodonic acid)
- 22:5 ω-6 Docosapentaenoic acid (Osbond acid)
- 22:6 ω-3 docosahexaenoic acid or DHA
- 24:1 ω-9 Nervonic acid
- 24:5 ω-3 Tetracosapentaenoic acid
- 24:6 ω-3 Tetracosahexaenoic acid (Nisinic acid)
- stearic and myristic acid-rich saturated fats increase large LDL
cholesterol; palmitic acid somewhat. (reference?)
Conventional oils
Olive oil
Heart healthy - seems to reduce oxLDL - does contain some palmitic
and linoleic acid
Fat contents of food
These values may vary - year to year - LA in particular has
increased with livestock eating ever more corn. Some measures vary +/-
2:1
Saturated, Monounsaturated, and
Polyunsaturated Fats in Various Fats and Oils in percent |
|
short chain |
medium chain |
long chain |
|
|
|
|
|
carbons |
4:00 |
6:00 |
8:00 |
10:00 |
12:00 |
14:00 |
16:00 |
18:00 |
|
|
|
|
|
name |
butyric |
caproic |
caprylic |
capric |
lauric |
myristic |
palmitic |
stearic |
sat |
mono |
poly |
n-6 |
n-3 |
PLANT OILS |
canola oil |
|
|
|
|
|
|
4 |
2 |
6 |
62 |
32 |
23 |
11 |
cocoa butter |
|
|
|
|
|
|
28 |
32 |
60 |
38 |
2 |
2 |
0 |
coconut oil |
|
1 |
8 |
6 |
50 |
17 |
8 |
3 |
92 |
6 |
2 |
2 |
0 |
corn oil |
|
|
|
|
|
|
12 |
2 |
14 |
28 |
58 |
57 |
1 |
cottonseed oil |
|
|
|
|
|
|
14 |
15 |
29 |
19 |
52 |
52 |
0 |
flax seed |
|
|
|
|
|
|
6 |
3 |
9 |
18 |
73 |
16 |
57 |
olive oil |
|
|
|
|
|
|
10 |
3 |
13 |
75 |
12 |
11 |
1 |
palm kernel oil |
|
0 |
3 |
4 |
51 |
17 |
9 |
3 |
87 |
11 |
2 |
2 |
0 |
palm oil |
|
|
|
|
|
1 |
45 |
5 |
51 |
40 |
9 |
9 |
0 |
peanut oil |
|
|
|
|
|
|
10 |
2 |
21 |
47 |
32 |
32 |
0 |
safflower oil |
|
|
|
|
|
|
4 |
2 |
7 |
15 |
78 |
75 |
0 |
sesame oil |
|
|
|
|
|
|
10 |
5 |
15 |
41 |
44 |
44 |
0 |
soy oil |
|
|
|
|
|
|
14 |
6 |
20 |
27 |
53 |
50 |
0 |
sunflower oil |
|
|
|
|
|
|
8 |
4 |
12 |
19 |
69 |
68 |
1 |
ANIMAL FATS |
beef fat |
|
|
|
|
|
7 |
30 |
15 |
52 |
45 |
3 |
3 |
0 |
beef fat, grass-fed |
|
|
|
|
|
3 |
26 |
19 |
49 |
46 |
5 |
5 |
0 |
bison fat, grass-fed |
|
|
|
|
|
2 |
22 |
25 |
49 |
46 |
6 |
6 |
0 |
chicken fat |
|
|
|
|
|
1 |
24 |
6 |
31 |
48 |
21 |
20 |
0 |
duck & goose fat |
|
|
|
|
|
1 |
28 |
6 |
35 |
52 |
13 |
13 |
0 |
human fat |
|
|
|
|
|
3 |
20 |
4 |
27 |
53 |
19 |
16 |
2 |
lard |
|
|
|
|
|
1 |
26 |
13 |
40 |
48 |
12 |
12 |
0 |
venison fat |
|
|
|
|
|
4 |
27 |
33 |
64 |
27 |
8 |
8 |
0 |
egg yolk |
|
|
|
|
|
|
27 |
10 |
37 |
46 |
17 |
16 |
0 |
DAIRY |
butter |
4 |
3 |
2 |
3 |
3 |
10 |
30 |
13 |
68 |
28 |
4 |
4 |
0 |
cheese, cheddar |
3 |
2 |
1 |
2 |
2 |
11 |
32 |
13 |
66 |
31 |
3 |
3 |
0 |
cheese, swiss |
4 |
2 |
1 |
2 |
2 |
12 |
31 |
13 |
67 |
29 |
4 |
4 |
0 |
cream, heavy |
3 |
2 |
1 |
3 |
3 |
11 |
28 |
13 |
65 |
31 |
4 |
4 |
0 |
SEAFOOD |
anchovy |
|
|
|
|
|
7 |
17 |
6 |
31 |
29 |
40 |
4 |
36 |
herring, atlantic |
|
|
|
|
|
7 |
17 |
1 |
26 |
47 |
27 |
6 |
21 |
salmon, farmed |
|
|
|
|
|
5 |
18 |
5 |
28 |
36 |
37 |
13 |
24 |
salmon, wild |
|
|
|
|
|
2 |
11 |
4 |
17 |
37 |
45 |
15 |
31 |
sardine oil |
|
|
|
|
|
7 |
18 |
4 |
29 |
36 |
34 |
10 |
25 |
seal oil, alaskan |
|
|
|
|
|
6 |
10 |
1 |
17 |
63 |
21 |
5 |
16 |
trout, farmed |
|
|
|
|
|
4 |
20 |
6 |
30 |
32 |
38 |
18 |
19 |
trout, wild |
|
|
|
|
|
3 |
14 |
5 |
22 |
37 |
41 |
18 |
23 |
whale oil, beluga |
|
|
|
|
1 |
7 |
8 |
1 |
18 |
68 |
14 |
3 |
11 |
- Corn oil C16:0 10.9%; C18:0 2.0%; C20:0 0.4%; C16:1 0.2%; C18:1
25.4%; C18:2 59.6%; C18:3 1.2% Source: Richard O'Brien "Fats and Oils:
Formulating and Processing for Applications"
- Grass-fed
beef
Consumption of ω-6 and seed oil over time
While correlation does not show causation - it seems it would be
prudent to figure out if LA is what is driving the obesity pandemic.
There is a problem in such studies as according to one paper there is a
600day half-life to contend with. This half-life could be separating
cause and effect so that people don't pick up on what is doing them
harm. It would be fairly easy to find a correlation with LA in adipose
tissue with obesity.
Omega-6-consumption-from-seed-oils
"The linoleic acid content of body fat has increased tremendously in
the US over the last 50 years, as shown in the following graph, based
on a number of different studies, each of which is represented by an
orange dot
Refs
LA
in Human Fat
Omega-3 vs heart risk
US-weight-1960-2010
o-3 vs o-6 Ratios
There are many people promoting fish oil to balance this ratio - no
one questions if that is the right way. All PUFA's mess with insulin
sensitivity - so fish-oil has the potential to cause obesity. Also -
the amount of PUFA in the diet effects the permeability of cell
membranes - effecting even our immune system.
Warning About Junk Science
Related pages
Email
lrak@lrak.net