Good Fat Bad Fat
Many oils are incredibly healthy! They directly support our body’s cells, and they play a pivotal role in supporting a healthy gut microbiome. Both saturated and polyunsaturated fats play unique roles in promoting the growth of beneficial gut bacteria. Foods like avocados, coconut oil, olive oil, and flax seed oil are excellent sources of these beneficial fats.
Coconut oil contains medium-chain triglycerides (MCTs). MCTs, rapidly converted into ketones by the liver, providing energy, enhancing metabolism, and down-regulating appetite. MCT-derived ketones serve as an alternative fuel source for the brain, supporting cognitive function. Lauric acid, found in coconut oil, exhibits antimicrobial properties, killing bad bacteria if used correctly. Saturated fats found in coconut oil can act as a fuel source for beneficial gut bacteria.
Polyunsaturated fats, such as those found in avocado and flax seeds, are rich in omega-3 fatty acids. These fats have anti-inflammatory properties and can enhance the diversity and abundance of beneficial gut bacteria. Omega-3 fatty acids are incorporated into the cell membranes of bacteria, improving their structural integrity and allowing them to perform essential functions. Omega-3 fatty acids, specifically alpha-linolenic acid (ALA), found in walnuts, flax seeds and chia seeds, are converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by the liver. EPA and DHA, once incorporated into cell membranes, contribute to the structural integrity of cells, and support brain function and cardiovascular health. Some new studies suggest that gut bacteria may play a role in the metabolism of omega-3 fatty acids. Certain bacteria in the gut can assist in the conversion process of ALA to EPA and DHA.
The bacteria in our gut break down the fats we consume through a process called fermentation. During fermentation, the gut bacteria convert dietary fats into SCFAs, which have numerous benefits for our health. These SCFAs, including butyrate, propionate, and acetate, serve as a vital energy source for the cells lining the colon and also have anti-inflammatory effects. They help maintain a healthy gut environment and support overall digestive health.
Unlike unrefined oils, super refined cottonseed oil and vegetable oils undergo a rigorous refining process involving multiple steps, like degumming, neutralization, bleaching, and deodorization. These processes are aimed at removing impurities, color, odor, and flavor from the oils to make them more stable for cooking and for shelf storage. However, the refining process subjects the oils to high temperatures and chemical solvents (like hexanes), deodorizers, and bleaching agents, which degrade their nutritional quality and lead to the formation of harmful compounds. Essential vitamins, antioxidants, and phytochemicals, are stripped from the oils during this refining process, reducing their nutritional value. Additionally, partial hydrogenation, a common step in refining vegetable oils, can result in the formation of trans fats, which are known to increase the risk of heart disease. Trans fats (hydrogenated oils) are created through the process of hydrogenation, commonly found in processed foods like margarine, packaged goods, and fried foods. Trans fats promote inflammation in the body by stimulating the production of pro-inflammatory molecules and impairing endothelial function, which can further contribute to cardiovascular damage and disease progression. Refined vegetable oils, such as cottonseed oil and soybean oil, are often high in toxic pesticide and herbicide residues which can lead to inflammation. Consumption of super refined oils causes oxidative stress, and an increased risk of chronic diseases like heart disease. Refined oils can contribute to gut microbiome dysbiosis by altering fatty acid composition, formation of harmful compounds, compromising intestinal barrier function, and lacking essential phytonutrients.
Completely eliminating trans fat from your diet (fast and packaged products) and incorporating good fats from sources like avocados, coconuts, olives, walnuts, and flax seeds provide the necessary lifestyle building blocks for beneficial gut bacteria to thrive. Good fats are metabolized by gut bacteria, leading to the production of SCFAs and contributing to a gut microbiome that works for you.
