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September 9, 2017

A Few Basics on Fat

  • Many patients are confused by what is a good or a bad fat.
  • Unsaturated spaces on a fat molecule can be oxidized making the subsequent molecule more harmful (inflammation).
  • We do not want polyunsaturated fats processed and oxidized.
  • Saturated fats such as coconut oil and butter are more stable from oxidation and among the healthier oils for cooking .
  • Avocado contains monounsaturated fat and is more stable at a high temperature.
  • A healthy, low-inflammatory  Omega-6 to Omega-3 polyunsaturated diet ratio should be 3:1. Most Americans have a ratio closer to 15:1. Only two fish oil capsules a day are probably not doing any good for most people to improve this ratio if lifestyle is unchanged.
  • Good oils for cooking would be palm and coconut oil, a high grade olive oil, grass fed butter, and avocado oil.
  • Look at Canola.
  • Poor choices for cooking oil are vegetable (corn is bad), canola, cottonseed, safflower, and soybean sources.
  • Carbs make us fat—not coconut oil.

Common oils found in most restaurants for cooking will list canola, cottonseed, safflower, soybean, and vegetable (corn). Because they are loaded with Omega-6 fatty acids, all of these are terrible for our health by causing chronic inflammation. Canola is still registered as a pesticide with the Environmental Protection Agency. These are the oils that are used in most restaurants and also with packaged food making the finished product more inflammatory to our systems. That is what kills us. Which of these cooking oils are destroying your health? Let’s review just a little bit about fats that will help you understand. Polyunsaturated fats contain spaces on the molecule that can oxidize (saturate). Oxidation refers to unsaturated parts of the fat molecule that are changed, such as with heat, so that it becomes a bad fat with cooking. Nuts are healthy, correct? Some may be better raw than cooked because some nuts are easily oxidized when heated. Cooked nuts will also absorb what is in the cooking oil, such as canola, which is the most commonly used oil in processing roasted items. Polyunsaturated fats have a high reactivity to light and heat. During processing, the unsaturated spaces become oxidized and increase inflammation (so there you go with any of your packaged or processed foods that contain polyunsaturated fats). These chronic inflammatory changes can lead to cardiovascular problems, cancer, or other degenerative conditions.   Omega-3 and Omega-6 are among the polyunsaturated fats. Omega-6 fatty acids are important to stimulate the immune system and help us fight off an infection. Omega-3 helps regulate the level of inflammation. There are also other Omega fats such as Omega-7 and Omega-9. The key is having a daily goal to achieve an overall Omega-6 to Omega-3 ratio of 3 to 1. The general American diet will be closer to 15 or 20 to 1 and  this ratio feeds directly into chronic inflammation to cause cellular degeneration. Only two fish oil capsules daily will not do much to change this ratio without significant lifestyle changes. It takes time and there are no early acute symptoms of this subtle molecular degeneration. Once a disease or condition develops, the result can be significant medical care, repeated diagnostic exams including additional x-ray exposure, surgery, multiple medications, and loss of quality and length of life.   Omega-3 are found in seeds and grains and spoil easily (become oxidized). Omega-6 used in processing food nowadays are mainly soy-based. Another source is soy and corn feed given to farm raised fish and other animals. Omega-6 are more stable than Omega-3 so these are preferential to be used in processing food. The resulting product (no, I do not call it food) will be high in inflammatory fatty acids. Care needs to be given to food sources that have been fed soy and other products. The farm raised salmon or tilapia that you choose is much different in inflammatory fat content than wild. Not only is the food source important, but also how it may be processed. When it says that a product contains such and such a component on the label does not tell us if the processed nutrient  is truly available for health at the nutritional level. And think about the nice orange salmon color—artificial? Monounsaturated fats would have one spot that is able to be saturated. A good example here is an avocado. 75% of the vegetable is composed of this type of fat. Overall, the oil is fairly stable when cooked at high temperatures. 6 Reasons To Start Cooking With Avocado Oil Saturated fats do not have spaces that can be oxidized so they are more stable at high temperatures with cooking. After the diet revolution of the 1960s, saturated fats were implicated as a source of buildup causing hardening of the arteries. Recommendations were then given to the public to avoid saturated fats and encouraged a diet higher in carbohydrates and empty calories. There was a move to polyunsaturated fats for cooking such as vegetable oil (corn-based is high in Omega-6 fatty acids), soy (again high in Omega-6), or canola (a pesticide for cooking?). Most restaurants use canola. All of these are inflammatory. It was at this point starting in the 1960s that the incidence of obesity and adult-onset diabetes increased in the USA. Yes, this is diet related. Saturated fats are the preferential cooking oils. Examples of the best ones are palm and coconut oil, grass fed butter, but also high-quality olive oil Is Your Olive Oil Fake?, and avocado oil. Coconut oil provides many good medium chain triglycerides (MCT), one of which is lauric acid. This is converted by the body to monolaurin, which is an antiviral agent. Coconut oil can improve brain activity. This may help patients with Alzheimer’s or other organic brain disorders. How To Use Coconut Oil For Adrenal Fatigue I have seen this promoted to students for memory before they go in for an exam. I wish I had known that during college and medical school!  Coconut oil provides good energy and is rarely stored as fat. Why Coconut Oil KILLS Belly Fat. This is an impressive fat. The general public is not really well informed about good fats, which should be a major component of dietary intake. We really need to get rid of the sugars and carbs and cut back on processed foods. Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults The trend in diet recommendations needs to be reversed from pushing grains and cereals to more fat (good fat) and protein in the diet. I hope this summary has been helpful. Carbs are what make us fat–not coconut oil.   FAT is Back.

Posted in Blog by jbosiljevac

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