Maybe fat is where it’s at after all?   

Did you know that we need fat in our bodies to survive? Fat…

  • Helps with vitamin absorption
  • Regulates metabolism and
  • Vital for a healthy reproductive system
  • Makes food tastier
  • Stimulates the body to produce more fat burning hormones
  • Slows down the release of insulin to stabilize blood sugar
  • The brain craves fat for growth, function and health from conception to old age

If fats are so good for us than why the whole craze about “Fat-free” foods? We hear about Omega6 and Omega3, but what are they and what type of fats could be making us sick?

       The difference between Omega6 fatty acids and Omega3 fatty acids are the inflammatory responses. Omega6, a pro-inflammatory fatty acid is necessary to protect us against infection and injuries. Omega3, an anti-inflammatory fatty acid lubricates arteries and joints and increases learning skills. Most experts agree that Omega6-3 ratio should be 4:1 (4 to 1). That means for every 4 parts Omega6 we should be consuming 1 part Omega3. But the sad reality for most Americans is that this number ranges as high as 50:1! It’s common to hear these days that inflammation is the cause of major diseases. Might there be a connection? The journal of Natural Neuroscience published a study showing that increased levels of Omega6 contributed to confused behavior and Alzheimer’s disease. Other health problems have been linked to Omega3 fat deficiencies that included depression, weight gain, joint pain, diabetes, heart disease, allergies, eczema, memory problems and dyslexia, to name a few. For more info go to:

       This is the thing…. Omega6 and Omega3 compete for absorption in our cells. If we have too much Omega6, the body can’t utilize Omega3’s. The inflammatory Omega6 is in most processed and readymade foods. Some of the more popular fats in ready-made foods are from Corn oil a 83:1 ratio, Palm kernel oil has no omega3’s, Sesame oil a 133:1 ratio, Cottonseed oil a 54:1 ratio and Soybean oil a 7:1 ratio. So are you getting the big picture? We are getting an overload of pro-inflammatory ingredients in our foods!

       Be an educated consumer. Read ingredient lists. They tell the truth! Do not purchase: breaded pre-packaged foods that have partially hydrogenated oils; margarine, fat-free anything, nuts and seeds that are roasted; processed foods that are made with cheap oils are: salad dressings, breads, crackers, sauces, mayo, potato chips, soups, cookies, donuts, cereals


       Here’s what we can do to counter the effects of Omega6: Eat raw nuts and seeds, wild-caught fish, grass fed meat, whole fat cheese, butter and free-range pastured eggs which are all rich in Omega3’s. Other foods rich in Omega3’s are pecans, cashew, almonds and cooked spinach, avocado and olives to name a few. Replace convenient and processed foods with healthier fats listed below and consider an Omega3 supplement from fish or algae. Bake instead of fry. And if oil/butter burns–toss it! It becomes poisonous and unsafe to eat. Reduce your consumption of fast foods and restaurant food. Visit:


I’m writing the list below for the health conscious and those who have cholesterol issues: according to the AMA and the National Cholesterol Education Program, 80% of the fat we consume should be in the form of Omega9 fatty acids.

Oils rich in Omega9’s and a low Omega6-3 ratio are:  

  • Extra Virgin Olive oil / Highin Omega9
  • Flaxseed oil, Unrefined / 4:1 (best to purchase Organic Barlean’s brand)
  • Canola oil / 3:1 (90% of Canola is GMO, buy Organic)
  • Safflower oil (Unrefined) 75%Omega9
  • Walnut oil (Unrefined) / 5:1
  • Hemp oil / 3:1
  • Hazelnut oil / NOOmega3 but over 75% in Omega9
  • Walnut oil / HIGHESTin Omega3’s and rich in Vitamin E and niacin
  • Refined Peanut oil / 2:1
  • Avocado oil / 12:1, High in Omega9 plus a high volume of Vitamin E
  • Macadamia nut oil / 1:1and 83% Omega9


       And FYI: Please make note to purchase oils in metal cans or glass bottles—NEVER in plastic. Air is absorbed through the plastic bottles, making the oil toxic and rancid before you open it! Also refrigerate opened bottles of the oils from the listed above.



Gerri Gatto, The nofad Weight Loss coach