Good fats

jaydee

New Member
I am a lean guy who in the past had no trouble gaining muscle. My problem was keeping enough fat in my diet to burn.

I am looking for good fats that I can take and also how much is too much of these good fats. Am I going to throw anything out if I have too much of one type of fat and not enough of the other? I definately need to supplement them because i have always had real trouble getting enough through diet alone, and I have a super fast metabolism.

I have been told im allergic to eggs and dairy which makes it difficult. I will go back on these if I have to because im not sure that going off them makes me feel any better. So in the past I have always mixed my shakes with milk, so can i just mix it with water and some kind of good fat? Im thinking of a shake with carbs and protein and lots of other goodies, but i will add some more carbs too. The fat is my biggest concern.

I want to keep my liver healthy and easy digestion if I can and ive been told a lot of milk is not a good idea.

Any help would be appreciated....
 
tell me that you do take fish oils.....if not then start.....they also help your joints!..also for getting more fat in your diet well i believe in using old fashioned butter..thats just me though if the rest of ya's prefer some magic substituted hyrdogenated oils that taste like butter go ahead.. if butter becomes a problem lactose intolerant next time you make a bowl of steamed veggies cover them with flax seed oil and grated cheese....
 
Fish oils and flaxeed oil you should be taking anyway, if you want to add soemthing to a shake I suggest olive oil, just don't put in too much, gives me an upset stomach!

ilds
 
I eat all fats except trans-fats including saturated. I avoid all sugar, flour and other starches. I am very low carb. I try to get at least 60% of my calories from fat. I never count calories and I am leaner than I have ever been. I have been eating this way for two years. I have kept 25 lbs.of fat off over that time, I have more stamina and it is a great diet to train on. I know this is controversial, but I strongly believe fat does not make you fat. My personal experience tells me so. Carbs cause the body to accumulate fat not fat. My cholesterol has improved since I started eating this way. I feel better because my blood sugar is very stable.
 
I eat all fats except trans-fats including saturated. I avoid all sugar, flour and other starches. I am very low carb. I try to get at least 60% of my calories from fat. I never count calories and I am leaner than I have ever been. I have been eating this way for two years. I have kept 25 lbs.of fat off over that time, I have more stamina and it is a great diet to train on. I know this is controversial, but I strongly believe fat does not make you fat. My personal experience tells me so. Carbs cause the body to accumulate fat not fat. My cholesterol has improved since I started eating this way. I feel better because my blood sugar is very stable.
i dont think fats make you fat, not good fats anyway, i intake 150g-200g of good fats daily and ive not gained hardly any bodyfat.

good fats are digestable by the body quite easily, its saturated fats that i think would make you fat because the body doesnt know what they are or what to do with it so it will store them as waste and waste = fat.
 
i dont think fats make you fat, not good fats anyway, i intake 150g-200g of good fats daily and ive not gained hardly any bodyfat.

good fats are digestable by the body quite easily, its saturated fats that i think would make you fat because the body doesnt know what they are or what to do with it so it will store them as waste and waste = fat.

Andy - I do not think saturated fats make you fat. The only fats that are bad are trans-fats (man made fats). I get 60% to 70% of my calories from fat. In order for me to accomplish that, I have to consume a good amount of saturated fats. I have heard people on this board recommend Coconut Oil (extra virgin). It is 95% saturated fat. That is almost twice as much as red meat. Half the fat in red meat is not saturated. I eat coconut oil by the spoonful when I get hungry need something. Carbs cause the body to accumulate fat.
 
Coconut Oil (extra virgin). It is 95% saturated fat. That is almost twice as much as red meat. .

Coconut Oil as Saturated Fat
Another reason people believe coconut oil must be bad for you is misguided association: it is a saturated fat and "saturated fats are bad for you." Dietary guidelines inevitably fail to distinguish between different kinds of saturated fats and insist that saturated fats (meaning all saturated fats) are harmful.

This is not just misleading. It is bad science. Leading scientists now recognize that just as there is good cholesterol, there are also good saturated fats.

Fats are classified as short-, medium- or long-chain based on the number of carbon molecules they contain. Nearly two-thirds of the saturated fat in coconut oil consists of medium-chain fatty acids.

When we eat long-chain fatty acids, they must be emulsified by bile salts in the small intestine before they can be absorbed into our body. Short- and medium-chain fatty acids, such as those in coconut milk, are absorbed directly through the portal vein to the liver, where they are immediately available to the body.

In other words, most of the saturated fat in coconut oil is easily digestible and converted into quick energy. And these types of fatty acids are less likely to cause obesity because they are immediately used by the body and have no opportunity to be stored.

Coconut Oil – The Truth


One of the main reasons to eat fats as an energy source is they dont create an insulin spike.
But avoid fats before and after workout periods when you want to create an insulin spike.
 
This link has a hell of a lot of info on fats
A good read, go low
http://www.westonaprice.org/knowyourfats/skinny.html#benefits


Summary
In summary, our choice of fats and oils is one of extreme importance. Most people, especially infants and growing children, benefit from more fat in the diet rather than less. But the fats we eat must be chosen with care. Avoid all processed foods containing newfangled hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and small amounts of unrefined flax seed oil. Acquaint yourself with the merits of coconut oil for baking and with animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, use as much good quality butter as you like, with the happy assurance that it is a wholesomeindeed, an essentialfood for you and your whole family.

Organic butter, extra virgin olive oil, and expeller-expressed flax oil in opaque containers are available in health food stores and gourmet markets. Edible coconut oil can be found in Indian or Caribbean markets.
 
The WeighTrainer
Dietary Fats, Prostaglandins and Hormones: Part II
by Casey Butt
Unsaturated Fats
As eluded to in Part I, Unsaturated fats are broken up into two main categories: Monounsaturates, also called the omega-9 (w9) fatty acids, and Polyunsaturates. Polyunsaturates are further broken up into omega-6 (w6) and omega-3 (w3) fatty acids. It is within the polyunsaturates that we find the two essential fatty acids (EFAs), which the body cannot manufacture itself but are neccesary to preserve life and health. For this reason, they must be attained in the diet and, hence, are called "essential". They are linoleic acid (LA), an w6 fatty acid, and alpha-linolenic acid (LNA), an w3 fatty acid. These two are as essential to good health as any vitamin and should NEVER be deficient in the human body but, as we'll see, they may also have positive effects on muscle growth and strengthening.

In the proper quantities and balance the EFAs can...

Deter fat storage
Halt muscle breakdown
Increase metabolic rate
Increase insulin sensitivity
Facilitate the conversion of lactic acid to water and CO2 (shortening the time required for fatigued muscles to recover between sets)
Monounsaturates have been shown to raise high-density lipoproteins (HDL - the "good" kind of cholesterol) and potentially lower low-density lipoproteins (LDL - the "bad" kind of cholesterol). Metabolically, they are neutral, neither increasing or decreasing metabolic rate.

Before we get any further into the positive benefits of the EFAs, let's take a look at how they do what they do from a muscle strengthening/growth perspective.

The Action Of The EFAs And The Eicosanoids
One way that the EFAs impact the bodily environment is that they control and influence eicosanoid formation. Eicosanoids are short-lived, hormone-like substances that regulate many cellular functions in all human tissues. There are three types of them: Series 1, series 2 and series 3. Generally, the series 1s have been considered "good", the series 2s "bad", and the series 3s also "good". It's a little more complicated than that, but we'll get into that a little later. Let's start out with a look at the series 1s.

The main series 1 eicosanoid belongs to a subgroup of eicosanoids called prostaglandins. It is prostaglandin E1 (PGE1) and has the following positive actions:

Helps remove excess fluids and sodium from the body
Improves circulation
Decreases inflammation
Improves nerve function
"Boosts" the immune system
Regulates calcium metabolism (important in muscular contractions)
Increases protein synthesis in muscle cells
Elevates levels of intramuscular glutamine (good!)
Increases growth hormone secretion
Makes insulin work more effectively
The main series 2 prostaglandin, PGE2, on the other hand, causes water retention by promoting sodium retention in the kidneys and causes inflammation (which promotes higher cortisol levels - cortisol is an anti-inflamatory). Series 3 prostaglandins are thought to be "good" in that they prevent the production of series 2s.

However, it isn't quite as clear-cut as simply labeling the series 2s as "bad". Some series 2 eicosanoids actually counter the "bad" effects of the others series 2s, and so compensate, at least partially, for what would be considered "negative" effects. For instance, prostacyclin PGI2 counters some of the negative effects of prostaglandin PGE2 by inhibiting platelet aggregation and activating leukocytes (which is good). In addition, a couple of the series 2s are potent stimulators of muscle growth. When muscle cells are strenuously trained they release the series 2 prostaglandins PGE2 and PGF2-alpha. PGE2 increases protein degradation, but it also potently induces muscle satellite cell proliferation and infusion, leading to muscle growth. PGF2-alpha increases protein synthesis, suspectedly by increasing protein synthesis "efficiency" at the ribosomes. It also seems to destroy fat cells. (Is that possible support for the theory of "spot reduction" that the old-timers swore by? Train a muscle more often, release more PGF2-alpha, destroy more fat cells?! Incidently, recent research has given scientific support to the concept of "spot reduction".)

So where do the EFAs come in? Well, the EFAs are the substances out of which the prosatglandins are made. Linoleic and alpha-linolenic acid are the "parents" of all the eicosanoids. Linoleic acid (LA) is converted into gamma-linoleic acid (GLA) in the liver. GLA is then converted to dihomo-gamma-linoleic acid (DGLA), which is then either converted to the series 1 prostaglandins or arachidonic acid (AA). The series 2 prostaglandins are made from AA. The series 3 prostaglandins are made from alpha-linolenic acid (LNA) by the following path: LNA is converted into stearidonic acid (SDA - also known as octadecatetraenoic acid), SDA is converted to eicosatetraenoic acid (ETA), ETA is converted to eicosapentaenoic acid (EPA) and EPA is converted to docosapentanoic acid then docosahexanoic acid (DHA). (DHA also goes "backwards" to become EPA). The series 3 prostaglandins are then made from EPA. EPA blocks both the conversion of DGLA to AA and the conversion of the AA into PGE2 (incidently, so does regular aspirin) and has also been shown to have a significant positive effect on the integrity of muscle cells after exercise stress. Also, high levels of PGE1 prohibit the production of series 2 prostaglandins.


If you look closely at the above figure you'll notice that many of the enzymes involved the various conversions serve several purposes ...so a balance must be struck. You really don't want to excessively produce any one series of prostaglandins at the expense of the others, because they all have their essential purposes. For instance, PGE1 improves insulin sensitivity and speeds muscle recuperation after training, but PGF2-alpha is a potent inducer of muscle growth. You don't want to produce excessive amounts of one while creating a shortage of the other.

Now here's the interesting part, as shown in the figure, the foods we eat can contain AA, GLA, SDA, EPA and DHA (as well as the EFAs). The optimum diet, aimed at producing vibrant strength, health and muscular development, should include a variety of these foods regularly. It is also interesting to note that animal fats (as found is meats and milk), organ meats (for example, liver), eggs and butter, which have traditionally been staples of the drug-free bodybuilder's/strength athlete's diet, all contain arachidonic acid. Thus leading to the production of the series 2 prostaglandins which are crucial to the muscle growth process. Liver, other organ meats, eggs and cod liver oil also contain fatty acids leading to the production of the "good" series 3 prostaglandins.

Here's a list of foods providing good sources of these fatty acids. The percentage listed in brackets after the oil, fat or food indicates how much of it's total fatty acid content is the fatty acid in question.

Sources Of Fatty Acids
Alpha-Linolenic Acid (LNA)
Flax Seed Oil (often called Linseed Oil) (50-57%)
Hemp Seed Oil (19%)
Canola Oil (10%)
Soy Bean Oil (5-7%)
Walnuts (3-11% of their oil)
Oil Of Dark Green Leaves (50%) - but the leaves are low in overall fat levels
Pumpkin Seeds (0-15%)
Linoleic Acid (LA)
Safflower Seed Oil (78%)
Sunflower Seed Oil (68%)
Wheat Germ Oil (60%)
Corn Oil (57%)
Hemp Seed Oil (57%)
Soy Bean Oil (53%)
Walnuts (54-62%)
Sesame Oil (43%)
Pumpkin Seeds
Gamma-Linoleic Acid (GLA)
Borage Oil (23%)
Black Current Seed Oil (15-19%)
Evening Primrose Oil (7-10%)
Hemp Seed Oil (2%)
Eicosapentaenoic Acid (EPA)
Cod Liver Oil (9%)
Salmon (up to 30% of their oil)
Trout (up to 30% of their oil)
Mackeral (up to 30% of their oil)
Sardines (up to 30% of their oil)
Stearidonic Acid (SDA) (aka Octadecatetraenoic acid)
Black Current Seed Oil (2.4%)
Hemp Seed Oil (1%)
Arachidonic Acid (AA)
Animal Fats
Eggs
Butter
NOT found in Peanut Oil, as some authors have claimed
Monounsaturated Fats - Oleic Acid (OA)
Macadamia Nuts (73%)
Olive Oil (71%)
Pecans (68%)
Avocados (68%)
Hazelnuts (63%)
Almonds (52%)
Peanuts (48%)
Lard (48%)
Cashews (46%)
Sesame Oil (42%)
Beef Fat (40%)
Eggs
Butter (28%)
Saturated Fats
Beef Fat (54%)
Lard (40%)
Coconut Oil (92% with 65% as MCTs and 49% Lauric Acid)
Palm Kernel Oil (50% Lauric Acid)
Butter (65% with 12-15% as SCTs and MCTs)
Milk Fat (therefore, all full-fat dairy products)
It's also very important to realize that many dietary, medical and lifestyle factors can influence eicosanoid pathways. For instance:

Trans fatty acids, found in margarine, shortening and hydrogenated fats, inhibit the action of the delta-6 desaturase (D6D) enzyme. This effectly decreases all eicosanoid formation.
Excess omega-6 fatty acids inhibit the pathway that leads to the series 3 group. This is because the omega-3 pathway begins with the same enzyme (D6D) as the omega-6 pathway. Too much omega-6 in the diet uses up the D6D enzymes needed for the omega-3 pathway.
Deficiencies of biotin, vitamin E, protein, zinc, B12 and B6 all interfere with the action of D6D and other enzymes involved in eicosanoid production.
Alcohol consumption and overeating interfere with D6D action.
Excessively high insulin levels promote what could be considered an "unhealthy" level of conversion of DGLA to AA, but moderate insulin levels foster the LNA to PGE3 pathway. Therefore, high simple carbohydrate intakes must be avoided.
Sugar intereferes with the action of the desaturase enzymes.
Mental and physical stress alters eicosanoid formation ratios.
There is some evidence that an excess of oleic acid (found chiefly in olive oil and nuts) may inhibit eicosanoid production.
And here are a few things that you may not have control over:

Diabetes, poor pituitary function and low thyroid function (well, you do have some control over these) are all associated with poor D6D action.
Diabetes, protein deficiency and alcohol all inhibit the action of D5D.
Aging is accompanied by decreasing desaturase enzyme action.
Here are some things that positively affect the prostaglandin pathways:

Saturated fats improve the bodys utilization of essential fatty acids.
Controlled insulin levels promote a healthy prostaglandin balance.
Lauric acid is thought to improve the function of the omega-6 pathway.
Here's a list of do's and don'ts for promoting healthy prostaglandin pathways from Dr. Mary Enig and Sally Fallon:


Avoid all hydrogenated and partially hydrogenated fats.
Avoid excessively high levels of processed omega-6 vegetable oils, especially soy, corn, cottonseed and safflower oils.
Use high quality butter.
Use small amounts of flax oil in salad dressings.
Use coconut oil or whole coconut milk in cooking.
Supplement with cod liver oil and evening primrose, borage or black current oils.
Eat organ meats and fish eggs occasionally.
Eat good quality eggs frequently.
Eat raw meat or fish occasionally. (Note: Fish should be marinated in an acidic medium, and meat should be frozen for at least 14 days before preparation, to avoid parasite contamination.)
Avoid high phytate foods that block zinc. These include grains, legumes and nuts that have not been properly prepared to reduce phytate content. Modern soy foods have potent zinc-blocking effects.
Avoid refined sweeteners like sugar and high fructose corn syrup.
Eat and drink in moderation - but dont deprive yourself of delicious traditional foods.
The Balance Of The EFAs
So how much of these oils do you need to promote the healthy balance that I spoke about above? First of all, you have to keep in mind that there exists a balance between LA and LNA. Too much of one can interfere with the eicosanoid pathways of the other, or even the proper metabolism of itself. Some researchers, including Dr. Udo Erasmus, have reasoned that because bodily enzymes convert w6s only about one-fourth as efficiently as they do w3s, we should take a 4:1 ratio of LA to LNA. Others, however, prefer a lower ratio of LA to LNA, even as low as 1:1. Perhaps a better approach is to determine the amount of each type of oil that is necessary for maximum health and let the exact ratios take care of themselves.

It should also be realized that the North American diet contains an abundance of w6s but is notoriously low in w3s - 80% of the population is deficient in LNA (and also EPA, DHA and the other LNA metabolites). In fact, most westerners have w6:w3 ratios of 20:1 to 50:1! The first thing most people should do, if they want maximum results from their training, is to stop eating so many w6s. This can be a difficult task, given the current state of the vegetable/grain oil-dominated western grocery industry.

Unfortunately, the optimum amounts of these fatty acids have not been established for athletes and people in intense physical training. So, to support our weight training we're left to start with the established optimum amounts for non-athletes and modify that with the experience of drug-free lifters. Final recommendations will be made in Part III of this series.

Optimum Amounts of the EFAs for Non-Athletes
Linoleic Acid (LA): 2.0% to 3.0% of daily calories (around 4.4 - 10.0 grams/day)
Alpha-Linolenic Acid (LNA): 1.0% to 1.5% of daily calories (around 2.2 - 5.0 grams/day)
EPA and DHA: 2 to 3 grams/day
The following is a list of oils and foods that supply 7 grams of linoleic acid, 3.5 grams of alpha-linolenic acid and up to 3.5 grams of combined EPA and DHA.

Fatty Acid Source Amount
Linoleic Acid Sunflower oil 2.0 tsp
Evening Primrose oil 2.0 tsp
Corn oil 1.0 tbsp
Borage oil 2.0 tbsp
Flax Seed oil 2.0 tbsp
Canola oil 2.5 tbsp
Olive oil 5.0 tbsp
Alpha Linolenic Acid Flaxseed oil 1.5 tsp
Canola oil 1.5 tbsp
Walnut oil 2.0 tbsp
Soybean oil 3.0 tbsp
EPA and DHA Cod Liver oil 1.0 tbsp
Sardines 3.5 oz.
Herring 3.5 oz.
Mackerel 3.5 oz.
Herring 5.25 oz.
Lake Trout 5.25 oz.
Salmon 7.0 oz.
Mullet 7.0 oz.
Anchovy 7.0 oz.
Cod 14.0+ oz.
Halibut 14.0+ oz.
Haddock 14.0+ oz.
Flounder 14.0+ oz.

Some Miscellaneous Facts
The EFAs are very susceptible to free radicals and are prone to oxidation, so when you increase your EFA intake you must also increase your anitoxidant intake as well (vit. C, E, beta-carotene, etc.)
EFAs are very quickly destroyed by light, oxygen and heat - keep your EFA oils cool, sealed and in the dark.
The above facts, and additional processes such as bleaching and deodorizing, ensure that most of the oils you buy at the supermarket have had most of their healthful fatty acids destroyed (Extra Virgin Olive Oil, Coconut Oil and Coconut Milk are the exceptions).
For EFAs to be converted into their derivatives (GLA, EPA, etc.) and into prostaglandins vitamins A, B3, B6, C and the minerals magnesium and zinc are required, so make sure you take a good multivitamin/mineral.
Albacore Tuna contains twice as many w3s as Light Tuna.
A 6.5 oz. (184 g) can of Albacore Tuna contains as much w3s as 3-5 fish oil capsules.
Water-packed Tuna contains 25% more w3s than oil-packed Tuna (the w3s leach out into the oil and are then drained away when we pour out the oil).
Coming Up in Part III
In Part III of this series I'll take a look at the formation of the steroid hormones from cholesterol, throw some miscellaneous practical advice in there, and wrap up with some final recommendations on dietary fat intake.


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Dietary Fats, Prostaglandins and Hormones Part I: Introduction and Saturated Fats

Dietary Fats, Prostaglandins and Hormones Part III: Hormones and Recommendations
 
For many years, epidemiological studies continued to suggest that high fat diets are linked to an increased incidence of certain cancers. However, whether the oncogenic properties of fat are associated with their quantity rather than the quality has become debatable. Epidemiological studies have been suggesting that n-6 polyunsaturated fatty acids (n-6 PUFA) and saturated fats are more likely to increase the incidence of cancer, whereas monounsaturated fatty acids (MUFA) and n-3 polyunsaturated fatty acids (n-3 PUFA) are more likely to prevent or decrease the chance of carcinogenesis. A firm conclusion cannot be drawn yet because of insufficient research. This paper reviews the current knowledge of the effects of saturated fats, different types of unsaturated fats, and fat-soluble vitamins on the etiology of cancer.

BACKGROUND

For more than fifty years dietary fats have been known to play a substantial role in the etiology of cancer [1]. Dietary habits seem to be more easily modified than tobacco smoking cessation or physical exercise habits [2]. Different studies have suggested that a high consumption of fat is related to an increased incidence of breast, colon, pancreatic and prostate cancer [1]. However, this finding is no longer accepted because the oncogenic properties of fat are independent of their caloric content. Much research has indicated that dietary intake of monounsaturated fats, (e.g. olive oil) [1, 3] or n-3 PUFA (e.g. fish oil, flaxseed oil) [4-6] is inversely correlated with the development of colorectal cancer. It has also been documented that diets high in animal fat and n-6 PUFA contribute to an increased risk of colorectal [7], colon [8] and breast cancer [9].

The mechanism by which dietary n-3 and n-6 PUFA protect or enhance tumor development, respectively, has not been fully investigated, but most of the proposed mechanisms are based on the metabolic fate of these fats and
the subsequent biosynthesis of eicosanoids, which exert control over several systems. Fats, particularly saturated fats, may affect hormonal status, modify cell membrane structure and function, cell signaling transduction pathways, and gene expression, and they may even modulate functions of the immune system [10]. It has become necessary to determine the roles of fatty acids in the development of or protection against human cancer. This article will discuss the relationship between cancer on the one hand, and dietary saturated fats and various types of unsaturated fats on the other hand, as well as indicate the mechanisms by which different fatty acids induce or prevent carcinogenesis.

1. Saturated Fats

During the past several decades, it has been shown that high intake of saturated fat, animal fat, and meat is associated with an increased risk of colorectal [11] and breast cancer [12]. These findings are supported by studies that compared risk factors for colon and rectal cancer and showed that dietary animal fat may be associated with increased risk of colon cancer [13-15]. However, a large cohort study followed 483,109 men and 619,199 women over 14 years failed to link meat consumption to increased risk of pancreatic cancer [16]. Another prospective study found that saturated fat intake and butter consumption were strongly correlated with an increased risk of pancreatic cancer, whereas energy and carbohydrate intake were inversely proportional to development of pancreatic cancer [17]. Additionally, a multiethnic cohort study showed a 50% increase in pancreatic cancer risk with diets that were high in pork or total red meat but no increased risk was found with dietary intake of poultry, fish, dairy products, eggs, saturated fat or cholesterol [18]. This study indicated that mutagenic compounds produced during the cooking or preservation of food could be the link between consumption of red or processed meat and the increased risk of pancreatic cancer. Although burned and singed meat contains high concentrations of carcinogens and mutagens, a clear link to increased rates of cancer has not been found [19].

A study published in 2007 compared the incidence of colorectal cancer between African Americans (n=17), Native Africans (n=18), and Caucasian Africans (n=17). It found that higher risks of colorectal cancer and mucosal proliferation rates were associated with higher dietary intake of animal products and with larger colonic populations of bacteria producing potentially toxic hydrogen and secondary bile-salts [20].

In one animal study, 120 male F344 rats were injected weekly with azoxymethane, a carcinogen, and fed a high-fat diet containing 20% mixed lipids (HFML). Treatment with HFML for 38 weeks was significantly associated with increased colonic aberrant crypt foci (ACF), early putative preneoplastic lesions of colon neoplasia, increased cyclooxygenase-2 activity (COX-2) and suppressed colonic apoptosis [21]. This large-scale study was the first to show the effect of HFML on colonic carcinogenesis in a well-established animal model. However, these data failed to elucidate how the HFML diet induces tumor formation in the colon.

In another similar study, F344/N rats were fed a diet containing 19% animal fat (beef tallow) and exposed for 26 weeks to tribromomethane (TBM), a drinking water contaminant. A significant and nearly two-fold expansion in ACF was observed in animals whose diets were high in fat compared to those fed a normal diet [22].

The mechanisms by which fats promote tumorigenesis are not fully understood. However, current knowledge indicates that a high fat intake results in increased production of bile acid, which is converted by intestinal bacteria into secondary bile acid and cytotoxic compounds. These compounds may enhance the proliferative activity of the colonic epithelium [1, 20, and 23] by increasing ornithine decarboxylase, which is involved in cell division. They also seem to speed up secondary cellular transduction signals, such as protein kinase C, and modify membrane fluidity by changing the phospholipid composition of the cell membrane, prostaglandin metabolism, and local inflammatory responses, along with increasing COX-2 activity and decreasing apoptosis [21, 23-25].
It has been suggested that diets rich in meat and other animal products may be low in plant foods, such as fruits, vegetables, and whole grain cereals [26]. Thus, such diets may have a lower content of certain anti-carcinogenic compounds, such as antioxidants and phytoestrogens or other phytochemicals that exhibit some antiproliferative activity [27, 28].

2. Monounsaturated Fatty Acids

Great effort has been made to clarify the association between consumption of MUFA, particularly oleic acid, and breast-cancer risk. Oils that are rich in MUFA, particularly olive oil, are considered to be the healthiest type of fat. To corroborate the protective role of olive oil by showing a decreased risk of cancer, a case-control study was conducted between 1999 and 2001 on 755 women: 291 cases with breast cancer and 464 controls. It was found that the consumption of ? 8.8 g of olive oil per day significantly correlated with a lower risk of breast cancer [29]. In agreement with these observations, a case-control study conducted in Greece showed that the increased intake of olive oil was associated with a lower risk of breast cancer [30]. Likewise, Galeone, et al., conducted a multicenter case-control study in Italy and Switzerland between 1992 and 2000 on 1394 colon cancer patients, 886 rectal cancer patients, and 4765 controls. Their findings demonstrated that olive oil might decrease colon cancer risk but not rectal cancer risk [31].

Olive oil has been shown to reduce the risk not only of breast and colon cancer, but of many other neoplasms as well. In one case control study, 754 individuals with initial primary cancer in the oral cavity and pharynx, together with 1775 controls, were followed between 1992 and 1997 [32]. It was found that consumption of 0.7 g of olive oil daily was associated with a lower risk of oral cancer [32]. In contrast, Elahi, et al., did not observe a protective effect of olive oil against development of breast cancer [33].

In general, the mechanisms underlying the protective role of olive oil against cancer seem to rely on the polyphenolic compounds, the tocopherol content of olive oil, and its fatty acid structure, which prevents free radical-initiated peroxidation. Moreover, Romero, et al., demonstrated in vitro that these substances exert a strong bactericidal activity against eight strains of Helicobacter pylori (the primary cause of peptic, gastric, and duodenal ulcers). Among these phenolic compounds, the dialdehydic form of decarboxymethyl ligstroside aglycon exhibited the strongest bactericidal effect at a concentration as low as 1.3 ?g/ml. These results raise the possibility of considering virgin olive oil a chemo-preventive agent for peptic ulcer and gastric cancer [34]. Furthermore, it was hypothesized that olive oil may regulate cancer-related oncogenes. Colomer, et al., showed that exogenous supplementation of cultured breast cancer cells with physiological concentrations of oleic acid (OA) significantly reduced the overexpression of HER2 (Her-2/neu, erbB-2), a well-characterized oncogene playing a key role in the etiology and progression of breast carcinomas [35].

3. n-3 and n-6 Polyunsaturated Fatty Acids ( n-3 PUFA)

Several studies have associated high intake of n-6 fatty acids (e.g. corn and safflower oils) with a poor outcome in cancer patients [36, 37], whereas high consumption of n-3 fatty acids (e.g. fish and flaxseed oils) has been linked to a favorable outcome [38, 39]. To confirm these observations, 30 patients with colorectal adenomas were randomly placed in a control group or in a treatment group receiving a highly purified eicosapentaenoic acid (EPA) in free fatty acid form (2 g/day). After three months of treatment, crypt cell proliferation was reduced and apoptosis was increased in normal colonic mucosa of the EPA-treated group as compared to the control group [40]. The authors suggested that metabolism of EPA may lead to the production of 3-series prostaglandins, such as PGE3, which have an inhibiting effect on cell proliferation and COX-2 activity, along with reduction in the mucosal levels of n-6 fatty acid. However, this study did not provide any further insight into the mechanism by which n-3 fatty acids such as EPA elevate mucosal colonic apoptosis [40]. On the contrary, Cheng, et al., showed that EPA and docosahexaenoic acid (DHA) supplementation significantly increased the production of the apoptosis-enhancing protein Bax, indicating that upregulation of Bax protein within normal mucosa could be one mechanism by which EPA increases mucosal apoptosis in the colon [41].

The ameliorative influence of n-3 fatty acids on cancer has also been documented in animal studies. Twenty male F344 rats were fed either high fat fish oil (HFFO) or high fat corn oil (HFCO) diets for 8 weeks and injected with azoxymethane (AOM)-induced colonic aberrant crypt foci (ACF). Rats fed the HFFO diet had a lower incidence of AOM-induced ACF in the proximal colon than rats fed the HFCO diet. In addition, the activity of hepatic glutathione s-transferase (GST), an antioxidant enzyme, and plasma levels of PGE-2, one of the primary prostaglandins formed from the metabolism of AA, were significantly reduced in rats fed the HFFO diet relative to those fed the HFCO diet. This study indicated that HFFO diets could compromise the antioxidant status of the cell by augmenting lipid peroxidation [42]. Flaxseed oil (FO) is a good source of n-3 fatty acids. Supplementing AIN 93G diet with 10% and 20% of flaxseed meal (FSM) or 7% and 14% of FO decreased the incidence of AOM-induced ACF in Fisher 344 male rats [43]. n-3 PUFA may hinder carcinogenesis by a molecular mechanism, such as increased or decreased production of free radicals and reactive oxygen species, repression of AA-derived eicosanoid synthesis, attenuation the expression of vascular cell adhesion molecule (VCAM-1), believed to promote the adhesion of circulating tumor cells to the endothelium, influences on transcription factor activity and signal transduction pathways, modification of estrogen metabolism, and mechanisms involving insulin sensitivity and membrane fluidity, as reviewed [9].

In general, n-6 PUFA appear to possess some carcinogenic properties. However, conjugated linoleic acid (CLA), a naturally occurring n-6 fatty acid found primarily in ruminant meat and dairy products, has been demonstrated to protect against cancer in animal models of chemical carcinogenesis and to inhibit the proliferation of human cancer cell lines [44]. Different mechanisms may be suggested for how CLA inhibits carcinogenesis. First, it is incorporated into the cell membrane as oleic acid and metabolized as linoleic acid, influencing linoleic acid desaturation and elongation. Thereby, it modulates prostaglandin metabolism. Second, it can decrease synthesis of insulin-like growth factor (IGF) II and down-regulate extracellular signal-regulated kinase-1/2 pathway and IGF-I receptor signaling [45]. Third, CLA may increase free retinol levels by enhancing the level of cellular retinol-binding protein (CRBP) mediated by activation of peroxisome proliferator-activated receptor (PPAR)-alpha (PPAR-alpha), known to be a transcription factor for CRBP [46]. In addition, CLA, particularly the t10c12 isomer, suppresses cell proliferation, and induces apoptosis and expression of the pro-apoptotic gene nonsteroidal anti-inflammatory drug-activated gene 1 in human colorectal cancer cells [47]. Furthermore, there are indications that CLA may inhibit growth of cancer cells through induction of cyclin-dependent kinase inhibitor p21CIP1/WAF1, a tumor suppressor protein [48].

4. Fat-soluble vitamins

There are four families of fat-soluble vitamins: A, D, E, and K. These vitamins have been studied in animals and in humans to assess their influence on the growth of cancer cells of different origins. Ohlsson, et al, studied the effect of fat-soluble vitamins on seven cell lines that were obtained from patients with pancreatic adenocarcinoma. They found that the number of pancreatic cancer cells decreased after treatment with vitamin A and D analogues, especially when high concentrations were used. However, combining retinoids with the vitamin D analogue EB 1089 did not enhance its effect. Moreover, vitamin E succinate repressed cell growth in three out of seven cell lines, whereas vitamin K1 increased the number of pancreatic cancer cells in three out of seven cell lines. This study concluded that high concentrations of vitamin A and D analogues attenuated the cell numbers in pancreatic cancer cell lines, whereas vitamins E succinate and K1 had little if any effect [49]. Vitamin K analogues have also been shown to inhibit cancer cell growth through increased protein kinase phosphorylation, a process important in modulation of cellular transduction signals [50].

Vitamin E has been linked to inhibition of the growth of cancer cells [51] as well as to inhibition of UV-induced DNA damage and carcinogenesis in animal models [52], probably by enhancing the glutathione-dependent enzyme system [53]. Following a secondary analysis of the ?-tocopherol, Beta-Carotene Cancer Prevention Study (ATBC), it was reported that male smokers who daily received 50 g of vitamin E (?-tocopherol) had a 41% decline in prostate cancer mortality and a 36% decline in its incidence [54]. In the same line, a large epidemiologic cohort study found that daily intake of 100 g vitamin E by smokers and those who had recently quit smoking reduced the risk of metastatic or fatal prostate cancer by 44% compared with others who did not receive the vitamin E supplement [55].

Similarly, high values of serum provitamin A and carotenoids were associated with low risks of mortality from lung, stomach, colorectal and liver cancer among a group of Japanese aged from 39 to 85 years and followed for 11.7 years [56]. Vitamin A may attenuate carcinogenesis through its essential role in controlling cell proliferation and differentiation [57]. Taken together, mechanisms underlying the protective effect of fat-soluble vitamins remain uncertain. However, the antioxidant properties of some vitamins and their ability to induce apoptosis may play a significant role in prevention or inhibition of cancer cell growth, respectively. Retinol and provitamin A carotenoids may also decrease cancer risk through other mechanisms, such as inducing cellular differentiation [58].

CONCLUSION

The studies described here and elsewhere indicate that monounsaturated fat, n-3 PUFA, and fat soluble vitamins may have a profound influence on the prevention and/or suppression of cancer, whereas saturated fat and n-6 PUFA may increase the risk of carcinogenesis. Monounsaturated fat and n-3 fatty acids should be preferred over animal fats and other vegetable fats in the diet. Inconsistency in the literature with regards to the impact of n-3 PUFA on cancer might be due to a) the frequent lack of proper design in studies on humans, b) the supplement dose is often too low or too high, c) inability to define the target populations due to collection of insufficient data from the participants, so that they may not adequately represent the target populations of interest, d) inadequate sample size. Further studies are needed to determine the inductive or protective mechanisms of dietary fats on carcinogenesis in well-designed human studies.
ljm - Dietary Lipids and Cancer
 
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