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Fats That Heal Vs. Fats That Kill. Do You Know the Difference?

AHA Publisher — Fri, 02 Dec 2022 08:00:58 +0000

Dr. Don Colbert – It’s not hyperbole. In many foods you eat, there are fats that heal, and there are fats that kill. Some dietary fats promote systemic inflammation, artery plaques, and disease. Some dietary fats fight inflammation, fight oxidative stress, and promote health in your brain, eyes, heart, and throughout your body. As you look down a grocery store aisle, or even in your own pantry, can you distinguish the fats that kill vs. fats that heal? Do you know which foods are loaded with them? Do you know easy steps to avoid the killers and nourish your body with the healers? If you don’t know yet, you certainly will by the end of this article. Take a look, and choose fats that heal while avoiding the ones that kill. Fats That Kill Let’s get the bad news out of the way first. Fats that kill are everywhere in the modern diet. They promote inflammation, high amounts of dangerous oxidized cholesterol in your arteries, and modern health conditions. They also have another thing in common. The primary offenders are found in processed foods and fast foods. Which fats kill? TRANSFATS You may think you have a good handle on transfats. Thankfully, this is becoming more and more true. During the last decade, many Americans have become more aware of transfats, or partially-hydrogenated fats, and have begun weeding them out of their diets. Here’s what you need to know about deadly transfats. Transfats are produced when food chemists take a fat that is naturally liquid at room temperature, and add hydrogens to make it solid at room temperature. You can think of oil becoming margarine or Crisco. Beyond the obvious sources, through, these shelf-stable man made fats can be found in many processed foods. Look for “partially hydrogenated” or “hydrogenated” fats on your ingredient lists. Transfats can be listed as zero grams on a nutrition label anytime it only contains 0.4 grams or less per serving. Unfortunately, transfats cause harm even in very small amounts. So, do not trust the nutrition label. Look at the ingredient list and weed out all sources of transfats. Transfats cause harm to the human body by promoting inflammation and becoming oxidized. Inflammation is at the root of many modern health conditions. Furthermore, when cholesterol is oxidized, it becomes “sticky,” and sticks to artery walls and other cholesterol units, forming plaques. SOYBEAN OIL Technically, soybean oil could be categorized as a transfat since it’s often hydrogenated, or as a polyunsaturated fat (below), since it is polyunsaturated in its natural state. However, it deserves its own “Fats that Kill” entry because it is incredibly detrimental to health, and it is found virtually in every processed food. Why? It’s cheap. The biggest issue with soybean oil is that it is a concentrated source of omega-6 fats. Omega-6s fats, while necessarily in small amounts, become dangerous as our diets are loaded with them compared to omega-3 fats. These 2 types of fats are antagonists. The more omega-6 fats, the more problems. Soybean oil and concentrated omega-6 fats affect: Metabolic Health. Lab studies show that soybean oil is one of the most detrimental foods to metabolic health (1). Cardiovascular Health: Soybean oil has been shown to cause harmful abnormalities to cholesterol and triglycerides (2). Overall health and inflammation: Many studies have concluded that concentrated sources of omega-6 fats increase inflammation in the body (3). POLYUNSATURATED FATS IN FRIED FOODS Polyunsaturated fats are vegetable oils that become easily oxidized in the arteries (again, these form plaques). They become especially dangerous when they are first used at very high heats when deep frying. Almost all deep-fried fast foods, chips, and fried snack foods are loaded with these harmful fats. What’s more, they are also concentrated sources of omega-6 fats and contribute to the same problems listed above for soybean oil. Here is a list of polyunsaturated vegetable fats you should avoid and the amount of omega-6 fats in each of them per 1 tablespoon (in grams). For reference, a good goal for omega-6 fats in oils is no more than 2 grams, used sparingly. Safflower oil (10.1 gm Omega-6 per 1 tablespoon oil) Grapeseed oil (9.5) Vegetable Oil (7.9) Wheat Germ Oil (7.5) Corn Oil (7.3) Walnut Oil (7.3) Cottonseed Oil (7.0) Soybean (7.0) Sunflower Oil (5.4) Canola Oil (3.0) Fats That Heal Now, for some good news. There are many fats that heal your body, fight inflammation, and support health from your brains to your eyes to your heart. Here are the fats that heal: OMEGA-3 FATS Omega-3 fats come primarily from seafoods (specifically krill, fatty fish, seaweed, etc.) and to a lesser extent, vegetarian sources such as hemp seeds, flaxseeds, chia seeds, walnuts, and more. These incredibly healthful fats are a potent source of healing in the body. First, they tip the balance in favor of omega-3 fats versus omega-6 fats, which fights inflammation. They encourage great eye health and heart health. They also specifically support brain health. Omega-3s encourage: Cognitive Function: Researchers have found improved outcomes in at least one aspect of cognitive function studied (working memory, executive function, verbal memory, short-term memory, perceptual speed, etc.) when omega-3s are added to the diet. They concluded that omega-3 supplementation might have a positive effect on cognitive function and could be used as a preventive or therapeutic tool for cognitive decline in aged or older adults (4). Traumatic Brain Injury (TBI) Protection: TBI increases the levels of brain cell death and damage. A recent animal study found that omega-3 supplementation before traumatic damage offered neuroprotection (5). Additionally, it’s been established that dietary supplementation of omega-3s can reduce the oxidative stress and inflammation developed in the brain due after TBI by improving the survival of brain cells (6). Reductions in Cognitive Decline: Another recent study found that omega-3s may improve the immune factors that are important to brain function in those with cognitive decline (7). A study from 2017 found that omega-3 supplementation increased the unfolded protein response and improved amyloid-β phagocytosis by macrophages of patients with mild cognitive impairment (8). Lastly, another 2015 study found that omega-3 supplementation reduced brain inflammation in those with mild cognitive impairment (9). OMEGA-9 FATS There are 2 great oil options for omega-9 fats in your diet rather than omega-6 fats. Olive oil and avocado oil. Olive oil can be used as a dressing/sauce over vegetables and other foods, as well as cooking at low and medium temperatures (it cannot be used to deep fry as it will reach its smoke point). Why use olive oil? It contains: Antioxidants Galore: Olive oil contains vitamin E, vitamin K, and hydroxytyrosol (HT). Hydroxytyrosol is a nutrient with potent antioxidant and anti-inflammatory properties (10). Anti-Inflammatory and Anti-Bacterial Compounds: Chronic inflammation is at the root of many modern chronic diseases, including cancer, heart disease, metabolic syndrome, Type 2 diabetes, Alzheimer’s, arthritis, obesity and more. Olive oil contains an antioxidant called oleocanthal, which is strongly anti-inflammatory. In fact, it works similarly to anti-inflammatory medications like ibuprofen (11). Heart Protection: To support heart health, olive oil reduces inflammation and cholesterol oxidation in artery walls (12). It can also lower blood pressure and reduce the need for hypertension medications by up to 48% (13). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (14). Anti-Aging Nutrients: The most prominent fat in olive oil, oleic acid, is strongly anti-aging. What’s more, vitamin E, olive oil’s polyphenols, and vitamin K all support youthful cells, strong bones, improved gene expression and more (15). Brain Health Compounds: Olive oil may help remove Alzheimer-associated plaques from the brain, beta-amyloid plaques (16). In addition, studies have found that olive oil may improve cognition (17). When you need an oil for higher temperature cooking, or for baking, use Avocado Oil. SMALL AMOUNTS OF MEDIUM CHAIN TRIGLYCERIDES Medium chain triglycerides (MCTs) are special fats, found in foods like coconut oil, that are medium in length, easy to digest, and offer benefits to the brain and body. What’s more, MCTs support ketone production and energy for those in the Keto Zone. The 2 main fatty acids in MCT oil and MCT oil powder are C8 and C10. These are readily converted to ketones and produce many beneficial health effects. MCT Oil has been studied at length. Studies show it supports: Heart Health. The amazing MCTs in MCT Oil Powder have been shown to improve cholesterol profiles by decreasing LDL cholesterol while increasing HDL cholesterol (18). Reduced Inflammation. After a diet with MCTs, researchers have found significantly reduced C-Reactive protein, a marker for inflammation (19). Brain Health. Ketones produced from MCTs can reduce brain degradation from aging and improve brain function (20). Weight Loss. Consumption of MCTs has been correlated with reduced weight, body fat, and BMI in studies. What’s more, you won’t go hungry since they also increase satiety (21, 22). Blood Sugar Balance. MCTs can improve blood sugars and decrease insulin output, thereby improving health and fat breakdown (23). Healthy Digestion. Amazingly, MCTs can fight unhealthy yeasts while supporting an increase in healthy bacteria and absorption in the digestive tract (24). Energy and Athletic Performance. MCTs increase the energy output of the mitochondria in the cells in your body, significantly improving overall energy (25, 26). Simple Ways to Choose Fats That Heal It’s important to first recognize which are fats that heal and fats that kill. Then, take simple steps to improve your diet. Avoid processed foods at much as possible. Make as much of your food as you can at home. This is simple and important, but not easy. We all have busy schedules and homemade foods take time. But, you will know what ingredients go into your foods, and you can easily avoid the harmful ones. When you do buy commercial foods and condiments, look at every ingredient. Be on the lookout especially for soybean oil, any hydrogenated oils, and the concentrated omega-6 oils listed below. Avoid fast food, especially deep fried items, like the plague. Ask what oils are used in restaurants. Avoid foods that are fried or made with soybean oil specifically. When cooking, be careful what oils and fats you use. Use olive oil and avocado oil. Avoid the oils listed on the high omega-6 list. When taking omega-3 supplements (such as Krill oil), avoid supplements that are omega-3/omega-6 complexes. These complexes were first designed to deliver a healthy omega-6 to omega-3 ratio, but did not consider that most modern diets are already overloaded with omega-6 fat! There’s no need to add more omega-6s! Listen to Dr. Colbert Want to hear more? Of course you do! Check out our recent podcast on good fats and bad fats to hear insight from Dr. Colbert! Bottom Line Now you know: there are fats that heal and fats that kill. Use our guide and simple steps to consume fats that heal each day. Avoid the ones that are detrimental to your health. Take time to listen to Dr. Colbert speak on this subject. You can make a big difference with these small steps! To read the original article click here.

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Is Cottonseed Oil Good or Bad for You? What You Need to Know

AHA Publisher — Mon, 31 Aug 2020 07:00:30 +0000

Christine Ruggeri, CHHC via Dr. Axe – Maybe you’ve noticed that the benefits and uses of cooking oils are getting lots of attention lately. People are trying to decipher between the “good” and “bad” oils. One that’s often brought up is cottonseed oil — a commonly used cooking oil that’s made from, you guessed it, cottonseeds. It’s actually known as America’s original vegetable oil. So why is cottonseed oil considered one of the danger foods in the American diet? Let’s dive in. What Is Cottonseed Oil? Cottonseed oil is a cooking oil made from the seeds of the cotton plant. It belongs in the same category as canola oil, soybean oil and safflower oil, as it’s really an inflammatory “vegetable” oil that’s processed and can easily oxidize when exposed to high heat, light and air. Cottonseed oil is refined in order to remove gossypol, a naturally occurring toxin in the seed’s oil that works to protect the plant from insects. If consumed, this natural pesticide may be toxic, so it’s always removed from the seeds that are used to make cooking oil or flour. You’ll find hydrogenated cottonseed oil on the ingredient list in many processed and packaged foods. It’s used in salad dressings, baked goods, cereals and more. Uses Cottonseed oil has many uses. It’s well-known for its use as a cooking oil, much like canola or soybean oils. But it’s also used in shortenings and packaged foods. Some products that may contain cottonseed oil include: potato chips baked goods (like packaged cookies and cakes) crackers snack bars cereals salad dressings mayonnaise margarine pasta sauce In foods, it’s used for frying, to add moisture to baked goods and to provide a creamy consistency in whipped creams and icings. Oil from cottonseeds is also used topically in some cosmetic products. It’s used as an oil and emollient that can soften the skin. It’s fragrance-free and used as a skin-moisturizing agent. You may find cottonseed oil in face and body cleansers, eye makeup and lipsticks. Potential Benefits 1. Contains Linoleic Acid About 55 percent of refined cottonseed oil is made up of polyunsaturated fats like linoleic acid. This is an omega-6 fatty acid that, when consumed in moderation, has been shown to help reduce inflammation, lower the risk of heart disease, improve brain function and boost immune function. Linoleic acid is also found in safflower oil, sunflower oil, corn oil and sesame oil. These types of omega-6 fatty acids should be consumed along with omega-3 fatty acids. Unfortunately, the standard American diet consists of way too much omega-6 fats, which can actually have adverse effects on your health. 2. Provides Oleic Acid Almost 20 percent of oil from cottonseeds contains oleic acid, an omega-9 fatty acid that’s found naturally in vegetable fats. Oleic acid is known for its ability to reduce blood pressure and cholesterol. It may also help prevent type 2 diabetes, fight infections and promote brain function. Olive oil, almond oil and avocado oil contain even higher amounts of heart-healthy oleic acid. 3. Promotes Skin Health Cottonseed oil benefits the skin because of its moisturizing and soothing properties. Unrefined cottonseed oil contains vitamin E oil, which has anti-inflammatory, antioxidant effects. Although there isn’t any scientific evidence of this cottonseed oil benefit, it’s commonly used topically for these reasons. Keep in mind, if you aren’t using an organic product, there may be pesticides present. 4. Protects Hair Cottonseed oil for hair helps moisturize your hair and scalp, and it may help reduce or eliminate dandruff. It can also be used as a styler, helping add shine and tame your hair, reducing the need for hair products that contain chemical additives. Your hair may be less likely to break when you use just a bit of cottonseed oil before styling. Dangers 1. Gossypol Toxicity Research published in the Scientific World Journal indicates that consuming high concentrations of gossypol can lead to clinical signs of gossypol poisoning, which may include respiratory distress, weakness, apathy and impaired body weight gain. In addition to the possibility of health issues related to gossypol poisoning, the compound can also cause male and female reproductive issues, and it may interfere with immune function. Cottonseed oil that’s bought for cooking goes through an extensive refining process in order to remove the gossypol content. To experience gossypol poisoning, you’d have to consume high concentrations of the compound. 2. May Contain Pesticides Because cotton is not classified as a food crop, it’s often grown with high levels of pesticides. If you are buying a stand-alone cottonseed product, look for an organic option from a reputable source. But do be careful of packaged foods containing this ingredient, as they likely contain conventional cottonseed oil. 3. High in Omega-6s Like many vegetable oils, cottonseed oil contains high amounts of omega-6fatty acids. A diet high in these fats, and low in omega-3s, can lead to inflammation. Omega-6s are found in many unhealthy, convenient foods, like chips, pizzas, salad dressings and processed meats. If you’re consuming cottonseed oil with processed junk foods, it’s not contributing to your health. This is exactly why vegetable oils like cottonseed are foods to avoid. Healthier Alternatives Because of the potential toxic compounds present in cottonseed oil, and because it contains high amounts of omega-6 fatty acids, there are healthier alternatives out there. They include: Extra-Virgin Olive Oil Olive oil is higher in heart-healthy oleic acid and other monounsaturated fats. It’s known to reduce inflammation and reduce the risk of cardiovascular disease. It’s best for drizzling on top of salads or using to add flavor to dips and prepared dishes. Coconut Oil Coconut oil contains MCTs, or medium-chain triglycerides, that help increase metabolism, boost energy and support brain function. It’s excellent in smoothies, in baked goods and can be used for cooking. Avocado Oil If you’re looking for an oil that’s great for high-heat cooking, choose avocado oil. It’s rich in antioxidants, like lutein, and much higher in monounsaturated fats than cottonseed and other vegetable oils. Conclusion Cottonseed oil is considered a vegetable oil, and it’s often used in processed, packaged foods. Although when consumed in small amounts, it has potential health benefits due to its fatty acid content, it’s usually consumed along with unhealthy, inflammatory junk foods. There are healthier oils out there that contain more heart-healthy fats and less omega-6 fatty acids. Some of the best options include coconut oil, olive oil and avocado oil. To read the original article click here. For more articles by Dr. Axe click here.

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