{"id":18285,"date":"2021-02-13T03:10:21","date_gmt":"2021-02-12T21:40:21","guid":{"rendered":"https:\/\/functionalnutritionlab.com\/blog\/?p=1645"},"modified":"2025-08-28T14:52:19","modified_gmt":"2025-08-28T14:52:19","slug":"how-to-discuss-essential-fats","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/how-to-discuss-essential-fats","title":{"rendered":"How to Discuss Essential Fats"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When it comes to nutrition, we know that one size does <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> fit all. Your keto diet may wreak havoc on your partner\u2019s body, and their vegan diet may lead to depletions for their sister. It\u2019s just the <strong><a href=\"http:\/\/15minutematrix.com\/57-mapping-nutrition-with-andrea-nakayama\/\" target=\"_blank\" rel=\"noopener\">truth about nutrition<\/a><\/strong>\u2026 different bodies have different needs for myriad reasons.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what about food itself?&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are there good foods and bad foods?&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be confusing. And that\u2019s because foods we tend to think of as \u201cgood\u201d (coconut oil, kale, bone broth), may still be difficult on a person\u2019s system. It becomes our job as <strong><a href=\"https:\/\/www.fxnutrition.com\/articles\/functional-nutrition-counselor\/\" target=\"_blank\" rel=\"noopener\">Functional Nutrition Counselors<\/a><\/strong> to ask <\/span><i><span style=\"font-weight: 400;\">why<\/span><\/i><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Why<\/span><\/i><span style=\"font-weight: 400;\"> is this food, that is whole and wholesome, not able to perform its goodness for this particular person?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, when it comes to fats, there are definitely some substances that I would put on the \u201cnaughty\u201d list (hydrogenated and trans fats). Similarly, there are others I would (generally) place on the \u201cnice\u201d list. They\u2019re <\/span><i><span style=\"font-weight: 400;\">nice<\/span><\/i><span style=\"font-weight: 400;\"> because they are nice to us. Plus we <\/span><i><span style=\"font-weight: 400;\">need<\/span><\/i><span style=\"font-weight: 400;\"> them for our bodies to function properly. And this is why they\u2019re called <\/span><i><span style=\"font-weight: 400;\">essential<\/span><\/i><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<h2><b>What Your Clients Need to Know<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While an understanding of essential fats may be obvious to you and me, don\u2019t overlook that your clients or patients may not understand or appreciate the fatty acid distinctions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fats are defined as <\/span><i><span style=\"font-weight: 400;\">essential<\/span><\/i><span style=\"font-weight: 400;\"> for several important reasons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">the body cannot make them<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">they must be provided from outside the body, through food or supplementation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">they are <\/span><i><span style=\"font-weight: 400;\">required<\/span><\/i><span style=\"font-weight: 400;\"> for normal cell, tissue, gland and organ function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">they come only from fats (so fat-free diets cannot supply them)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">their absence from the diet can create an upstream imbalance that can lead to downstream signs, symptoms and even contribute to certain diagnoses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">inclusion of essential fatty acids to a diet that lacks them can help to reverse the symptoms of deficiency and support the return to health<\/span><\/li>\n<\/ul>\n<hr>\n<p><a href=\"https:\/\/fxna.s3-us-west-2.amazonaws.com\/fat-or-fiction\/fxna-10-tips-for-essential-fats.pdf\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-1647\" src=\"\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band.jpg\" alt=\"\" width=\"578\" height=\"331\" srcset=\"https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band.jpg 1920w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band-300x172.jpg 300w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band-1024x587.jpg 1024w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band-768x440.jpg 768w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2021\/02\/free-download-10-tips-essential-fats-band-1536x880.jpg 1536w\" sizes=\"(max-width: 578px) 100vw, 578px\" \/><\/a><\/p>\n<hr>\n<h2><b>The Science Behind \u201cGood\u201d Fats<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">My own understanding of the chemical structure of fats\u2014back when I was studying organic chemistry\u2014is what turned me from being fearful of science to becoming a science nerd. All of a sudden science had a reason. And that reason was understanding <\/span><i><span style=\"font-weight: 400;\">food<\/span><\/i><span style=\"font-weight: 400;\"> and the core of nutrition!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A tiny distinction in a chemical structure can make a significant difference in how the substance made up of that structure performs both inside the body and out! What makes coconut oil solid at room temperature and olive oil liquid? It all comes down to chemistry.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">essential<\/span><\/i><span style=\"font-weight: 400;\"> fats are, of course, a subcategory of the polyunsaturated fats because their chemical structure contains more than one (poly) double bond on their carbon chain. In the kitchen, they include our oils like flax oil and hemp oil, for example.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s explore one of our essential fats just a bit further:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">the omega-3 fatty acids, also called Linolenic Acid, have a first double bond at C3 (that\u2019s carbon 3)<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1655\" src=\"\/wp-content\/uploads\/2021\/02\/Screen-Shot-2021-02-16-at-9.08.13-AM.png\" alt=\"\" width=\"497\" height=\"222\"><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that this polyunsaturated fat is highly reactive and can oxidize very rapidly. That means concentrated omega-3s cannot withstand heat. When they are cooked and consumed, they can easily promote the production of free radicals in the body. (This is where the \u201cnice\u201d can easily become \u201cnaughty\u201d if not used properly, contributing to inflammation instead of quelling it.) Be sure to remind clients to keep omega-3 oils, and even the seeds from which they come, refrigerated for the maximum benefit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-3 (linolenic acid) can be found in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">flax<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hemp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">macadamia nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">marine phytoplanktons\/algaes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fish (particularly fatty fish like salmon and sardines), which is fine to cook!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">and more\u2026 be sure to get the <\/span><strong><a href=\"https:\/\/fxna.s3-us-west-2.amazonaws.com\/fat-or-fiction\/fxna-10-tips-for-essential-fats.pdf\" target=\"_blank\" rel=\"noopener\">10 Tips for Increasing Essential Fats Handout<\/a><\/strong><span style=\"font-weight: 400;\"> now!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Deficiencies in omega-3 fatty acids can contribute to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">motor incoordination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">vision impairment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">learning difficulties and behavioral challenges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">immune dysfunction &amp; inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">high triglycerides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">thicker blood (higher tendency for clotting)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dry skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">and more<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And while the omega-3 fatty acids are ultimately nice for the heart, brain and all the cells in the body, they are always working in relationship with the other fats we eat. This is particularly true of the pairing of omega-3 fatty acid intake and omega-6 fatty acid intake. While omega-6\u2019s are a topic for another day, and another blog post, consider that they can be found in nuts and seeds (which contain both omega-3\u2019s and omega-6\u2019s, creating a mini balancing act of their own), as well as many of the common oils eaten today\u2014like safflower, canola and sunflower oil.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The odd but most important thing to know with these essential fats is that keeping a relative ratio between the two\u2014a Fat to Fat Ratio of the omega-6 to the omega-3\u2014is what reaps the best benefit. And the standard American diet has it all wrong!<\/span><\/p>\n<h2><b>Taking Cues<\/b> <b>from Traditional Cultures<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In traditional cultures, keeping this balance between the omega-6\u2019s and the omega-3\u2019s was quite natural. It wasn\u2019t anything that people had to strive for or think about. But omega-3 consumption has decreased immensely in our food supply over the last century or so. Meanwhile, our omega-6 consumption has increased considerably, particularly with the increase in those processed oils.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ideal ratio of 6:3 for health and longevity is about 1:1 or even 1:2.5. The way the numbers are typically listed is first omega-6 and then omega-3. That means we should be eating equal amounts of the two types of essential fats or omegas for optimal health and balance!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ratios as they appear in different cultures:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inuit: 1:2.5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Japanese: 3:1 (though this has likely shifted as they veer from their traditional diet)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">European Traditional Diets: 6:1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contemporary Standard American Diet: anywhere from 20:1 to 40: 1!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While followers of the standard American diet have to put in some extra work to make sure they\u2019re getting enough good fats and the essential nutrients they contain, we as Functional Nutrition Counselors can help pave the way with this knowledge\u2014crowding out the naughty and bringing in more of the nice. Don\u2019t forget to download your <\/span><a href=\"https:\/\/fxna.s3-us-west-2.amazonaws.com\/fat-or-fiction\/fxna-10-tips-for-essential-fats.pdf\" target=\"_blank\" rel=\"noopener\"><strong>10 Tips for Increasing Essential Fats handout<\/strong><\/a><span style=\"font-weight: 400;\"> to share in your practice!<\/span><\/p>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400;\">Related Blogs:<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong><a href=\"http:\/\/15minutematrix.com\/57-mapping-nutrition-with-andrea-nakayama\/\" target=\"_blank\" rel=\"noopener\">Mapping Nutrition with Andrea Nakayama<\/a><\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.fxnutrition.com\/articles\/functional-nutrition-counselor\/\" target=\"_blank\" rel=\"noopener\">Functional Nutrition Counselor<\/a><\/strong><br \/>\n<\/span><strong><a href=\"https:\/\/www.fxnutrition.com\/articles\/time-to-get-more-wins-in-your-practice\/\" target=\"_blank\" rel=\"noopener\">Time to Get More WINS in Your Practice <\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to nutrition, we know that one size does not fit all. Your keto diet may wreak havoc on your partner\u2019s body, and their vegan diet may lead to depletions for their sister. It\u2019s just the truth about nutrition\u2026 different bodies have different needs for myriad reasons.&nbsp; But what about food itself?&nbsp; Are [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18176,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[133],"tags":[179,167],"class_list":["post-18285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-lifestyle-support","tag-clinical-quickie","tag-nutrition"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"How to Discuss Essential Fats - Functional Nutrition Alliance","_yoast_wpseo_metadesc":"Discover the truth about nutrition: one size doesn\u2019t fit all. Learn about essential fats, their importance in your diet, and how Functional Nutrition can help tailor your dietary needs. Explore accredited programs and become a certified nutritionist today!","_yoast_wpseo_focuskw":"Discuss Essential Nutrition Fats","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Discuss Essential Fats - Functional Nutrition Alliance<\/title>\n<meta name=\"description\" content=\"Discover the truth about nutrition: one size doesn\u2019t fit all. Learn about essential fats, their importance in your diet, and how Functional Nutrition can help tailor your dietary needs. 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