I really don't understand the fear of polyunsaturated fats (PUFA), especially the idea that omega-3's are unhealthy that people often ask me about

PUFA are literally essential dietary fatty acids, the issue is their instability to heat, not the fats themselves

(thread)

The brain's lipid content is made up almost entirely of PUFA, and even contains mostly omega-6 fats

Both O3 and O6 fats are also used to synthesize everything from endocannabinoids, cell membranes, prostaglandins (which regulate inflammation), and neurogenesis-promoting factors

As with every other mammal species, the majority of calories in the human diet should naturally come from fat, between about 50-70%

PUFA are essential, but should only make up a small part of this, about 2-5% of overall calories

Children need more PUFA than adults to support their high rate of brain/nervous system development and neurogenesis, they require about 10% of calorie intake (we see breast milk contains about this amount)

The issue with PUFA is that they contain two or more double bonds, essentially weak links in their carbon chain

This make PUFA more unstable than saturated fats, so they are oxidized when exposed to prolonged high heat, poor storage, or even too much light

This oxidation is especially an issue with low quality fish oil, most seed/plant oils (except olive, coconut, etc), or when PUFA are consumed with other oxidatove agents like sugar or alcohol

Most plants fats contain primarily PUFA, animal fats also contain them to varying degrees, especially when the animals are fed a grain heavy diet

Thankfully whole-food PUFA are less prone to oxidation, to be safe using lower temp cooking when possible (like baking) works best

There are even PUFA that protect other fats from oxidation, one example is the plant-sourced omega-3 fat ALA found in hemp, flax, and chia seeds

As lipid oxidation is linked to heart disease, inflammation, and other health issues this is why O3 fats are so protective in studies

I hope I've made it clear that PUFA are not a black and white issue

I think it's clear that dietary recommendations that push PUFA past the 2-5% intake necessary increase oxidative stress, but those that recommend against all PUFA, especially with children, are equally harmful

The most important thing is choosing the fat sources you consume, and how they're cooked/processed, carefully

You should get the majority of you calories from saturated and monounsaturated fats, like olive oil, coconut oil, butter/dairy, and animal fats

Getting plenty of omega-3 fats from seafood is ESSENTIAL for good health and proper brain function, you get most of your omega-6 fats from animal fats like eggs, but low antinutrient seeds (hemp, flax, chia, etc) are also good in moderation

Nice article including linked research studies on whether seafood fats are oxidized during different types of cooking: https://twitter.com/ck_eternity_/status/1339297311978106887?s=19

Short thread on how alcohol interacts with omega-3 and 6 consumption (don't eat high PUFA foods while drinking alcohol): https://twitter.com/ck_eternity_/status/1253206594847944709?s=19