BeanDiet

OK everyone, I'm going to share some insider info with you. The good news is, my new book Free to Eat is now available on Amazon.com. The bad news is that Amazon.com is selling it for less than the book actually costs, so I don't make nearly the same amount of money - but hey, that's big business, eh? (Although the Amazon orders do not have my personal signature, which as you know, will be worth millions in the near future ;-) As always you may purchase my book with signature at my website: www.fiber-girl.com.

I tell you this because I would so appreciate if those of you who have read Free to Eat would write a review on Amazon. Thank you. I'm looking forward to reading the reviews already (although a little nervous).

Now for the nutrition part of this blog. I - and many other nutrition and health-minded people - seem to be hung up on whether fish and fish oils play a role in a healthy diet. To date, I have been skeptical of the benefits of fish-based Omega-3 fatty acids, but aware there are many studies concluding otherwise. So I decided to have a look at the American Heart Association (AHA) scientific statement regarding fish/fish oil (read it here).

I found the AHA statement very informative and interesting. Here's why:

Alpha-linolenic acids are plant-based pre-cursors to the "long chain" Omega-3 fatty acids that we find in fish, such as EPA and DHA. Alpha-linolenic acids come from plant foods such as nuts, olive oil, seeds like flaxseed, avocados, vegetables and legumes. The rate of conversion of alpha-linolenic to EPA is believed to be very low (15% or so), and thus people are often told they cannot possibly receive enough Omega-3 fatty acids without consuming fish or fish oil. Yet the AHA statement cites multiple studies that found alpha-linolenic acids to have the same benefits as EPA and DHA, even when consumed in small amounts. This has also been found in more recent studies (read here).

Apparently, though alpha-linolenic acid doesn't convert to longer chain Omega-3 fatty acids as efficiently as fish-based EPA and DHA, it has the same outcome as far as preventing heart disease!

Some other benefits of consuming Omega-3 from plant foods vs. fish and fish oil:

1) Alpha-linolenic acids do not increase risk of hemorrhaging as do high doses (3g or more/day) of Omega-3's from fish/fish oil.

2) Consuming Omega-3's from plants does not increase our exposure to dangerous toxins such as methylmercury, PCB's and high amounts of pesticides as found in fish and fish oils.

3) Plant foods do not form Heterocyclic Amines (HCA's) that are known carcinogens found in cooked animal protein. Nor do plant foods contribute to homocysteine levels, which creates plaque.

4) On the flip side, plant foods such fruit, vegetables, whole grains and legumes (including nuts and seeds) are loaded with antioxidants and fiber. Not so with fish.

But I digress.

The AHA statement also makes it clear that studies on the benefits of fish and fish oil are controversial. There are many studies in which they appear beneficial, yet there is an equal body of evidence showing no effect. This continues to be the case today. Just this month, the European Journal of Clinical Nutrition published a study that revealed fish oil supplementation had no effect on preventing inflammation in a middle aged population (read here).

Thus, I remain a skeptic that most people would benefit from consuming fish or fish oil. What I am certain of is this: everyone's health would benefit immeasurably from consuming more of a plant-based diet - and there are no shortcuts to attain this.