Fat is one of the three macronutrients necessary for human health. The other two are carbohydrates and proteins. There are healthy fats and unhealthy fats.
Polyunsaturated fats, including omega-3s and omega-6s, are definitely healthy and are found in plants (fish contains omega-3s, but they come from the algae they eat). Monounsaturated fats are found in plants such as olives and avocados and there is little consensus about their health benefits. Saturated fats are found in animal products and tropical oils (coconuts and palms). It is found in and causes the liver to produce more LDL (bad cholesterol), which at high levels can lead to heart disease.
Until the mid-20th century, animal fats (such as lard) were used to extend the shelf life of cooked and processed foods. In the 1950s, when it became clear that animal fats caused heart disease, the food industry began using palm and coconut oils as alternatives. When it was discovered that these tropical oils also caused heart disease, other vegetable oils such as sunflower, corn, and sesame came into use. It also engineered trans fats that were found to cause a high incidence of heart disease, leading to its ban by the FDA in 2018.
What about the concerns about the oils that are used in cooking and adding to packaged foods today? The oils are extracted from plants and seeds using heat and chemical solvents, thus losing most of their nutrients. It can also be processed by mechanical pressure. This results in a loss of fiber, but not as much of other nutrients.
The second big problem with oils is that they’re 9 calories per gram of fat, compared to 4 calories from carbohydrates and protein. diet contains about 400 calories of oil per day. Additionally, fat in the form of oil is rapidly absorbed and quickly stored as fat (“2 minutes from lips to hips,” says Dr. Furman). He 66% of Americans who the CDC reports to be overweight or obese should avoid consuming these empty his calories.
Additional health concerns regarding oils include:
1. Vegetable oils inflame the arteries, causing them to constrict and eventually plaque (hardening of the arteries – the cause of heart attacks and strokes).
2. All oils contain saturated fats that raise cholesterol. Canola is the least, at 7%. 14% olive oil; 90% or more coconut oil.
3. For optimal health, the ratio of omega-6 to omega-3 in your blood should be 1:1 or up to 4:1. Most Americans increase that ratio by 20, mostly due to the oils in their diet. Too much omega-6 and too little omega-3 can contribute to inflammation, depression, heart disease and diabetes.
4. When the oil reaches its smoke point, carcinogens are formed. Olive oil has a relatively low smoke point of 350 degrees, while avocado oil has a relatively high smoke point of 520 degrees.
Given these health concerns, why would food companies add oil to their products? Like salt and sugar, profit is everything. The “bliss point” is the amount of ingredients such as salt, sugar and fat that optimize palatability. These three substances are addictive and lack fibre, making them unsatisfying. So people eat more and more, which increases profits for food companies.
Easy to cook without oil. Use a nonstick skillet and water, low-sodium vegetable broth, wine or vinegar. If your baking recipe calls for oil, substitute flaxseed flour (linseed flour), unsweetened applesauce, mashed bananas or avocados, soaked prunes, or canned pumpkin. Instead of using butter, margarine, or oil-based spreads such as Earth Balance, top your toast with unsweetened cinnamon-dusted applesauce. Use balsamic vinegar on salads without olive oil, or google recipes for oil-free dressings.
Please be careful when eating out. For example, if you order stir-fried vegetables at an Asian restaurant, foods such as eggplant and zucchini may not be as healthy as you think because they absorb oil. Yes, chefs can do that).
A note about cold-pressed organic extra virgin olive oil: If you think you need to use oil, this is the healthiest and should be kept in the refrigerator. for health).
Nutrition experts such as physician and researcher David Katz, M.D., and science writer Marc Bittman, in their book “How to Eat,” suggest that the Mediterranean region will live longer and healthier lives with a diet that includes: I point out that there are people who live their lives. A good amount of cold-pressed, extra virgin olive oil. Meanwhile, Dr. Caldwell Esselstein, a medical researcher, wrote a chapter in his book, Prevention and Recovery of Heart Disease, devoted to the science showing the harm of monounsaturated fats such as olive oil. I have.
Dr. Feinsinger is a retired family physician with a particular interest in nutritional disease prevention and recovery. Free services from the Center For Prevention and The People’s Clinic include a one-hour consultation, doctor-led shopping at the Carbondale City Market, and cooking classes. For reservations, please call 970-379-5718 or email firstname.lastname@example.org..