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The National Association of Hungarian Dietitians, according to the official recommendation of the WHO, favors the consumption of vegetable fats and oils, and limits the amount of animal fat in diets referring to its content of cholesterol and saturated fatty acids. Suggested oils include soybean, rapeseed, saffron, sunflower and grapeseed oil, and walnut oil. Vegetable oils are known to lower cholesterol, which initially reduces the risk of heart disease, the world’s leading cause of death.
Therefore, the official resolutions propose sunflower oil instead of beef tallow and salmon oil, which is difficult to defend scientifically.
Numerous studies shed light on the fact that the fundamentals thought so far about dietary fats are full of contradictions, the picture is far from clear.
Vegetable seed oils (and foods made from them) should be eliminated from the diet. The oils used for cooking and salads should be low in omega-6 – butter, coconut oil, and beef tallow are the best, and olive oil is the second best option. Meat with a low omega-6 content (beef, lamb and salmon) should be preferred. You should eat enough fatty fish biweekly per week to balance the tissue level of omega-3 and omega-6
Writes Paul Jaminet PhD, a researcher at the Harvard-Smithsonian Center for Astrophysics Perfect diet for health in his book.
The omega-6 content of vegetable oils is extremely high
Omega-3 and omega-6 fatty acids, or simply the term “omega fatty acid”, are already well known: what we write on it, we think is healthy! Omega fatty acids are polyunsaturated fatty acids and the chemical structure of their molecules is generally characterized by the presence of more than one double bond. Because the enzymes necessary to produce them are not present in the human body, they are also commonly known as essential fatty acids.
These compounds are essentially biological signals. They play an important role in many biochemical processes: they are essential participants in inflammatory, immune and clotting reactions. Omega-3 and omega-6 fatty acids often act in the same processes, but often do the opposite: this is well seen in inflammatory events: eicosanoid-like compounds prepared from omega-6 fatty acids are in their Most pro-inflammatory, while omega-3 fatty acids are derived from systemic fatty acids. they have anti-inflammatory effects.
Since the function of enzymes in the process is often also adversely affected by competing particles, the most important issue is the balance of the ratio of omega-3 and omega-6 fatty acids in the body.
During evolution, omega-3 and omega-6 fatty acids have been in balance in our diet, but to date, the balance has shifted dramatically towards omega-6 fatty acids.
By consuming processed and modern foods, people overeat their omega-6 intake, while their omega-3 intake is surprisingly low.
The omega-6: omega-3 ratio of our ancient diet may have been around 1: 1 to 3: 1; today that ratio is around 16: 1.
In addition to its low conversion to the useful form, vegetable omega-3 directly reduces the formation of a useful fatty acid in our body, which also has an anti-inflammatory effect, so according to the current state of science, it is especially important not offset the high levels of omega-3s. 6 our intake of fatty acids because both reduce the levels of this important anti-inflammatory fatty acid in our body.
Omega-6 consumption increases oxidative stress and damages blood vessels
Free radicals are highly reactive molecules that are constantly being formed in the body, and antioxidants are responsible for neutralizing them; it is better if the body’s own system does this. In view of the previously mentioned sensitivity of polyunsaturated fats, it is not surprising that research has shown that
Consuming large amounts of linoleic acid can lead to oxidative stress.
A controlled study looked at volunteers for four weeks whose diets contained high levels of linoleic acid, edible sunflower oil. After a month, the patients were fully evaluated and found to have elevated levels of blood markers associated with oxidative stress, while their blood levels of nitric oxide (NO) decreased.
Various forms of the nitric oxide molecule are known, a type produced by the choroid. It plays an important role in the dilation of capillaries, so the reduced level of production of the molecule indicates a malfunction of the interior of the blood vessels.
Vegetable oils lower LDL cholesterol but also HDL cholesterol
One of the arguments of vegans and plant enthusiasts to protect vegetable oils is that their effects tend to reduce the levels of total cholesterol and LDL. LDL cholesterol is also commonly known as “bad” cholesterol, which may be justified by scientific evidence, and LDL cholesterol levels have been shown to be a risk factor for developing heart disease.
However, we must not forget that this is only a risk factor and not the disease itself. What really matters is how vegetable oils affect so-called statistically difficult end points, such as heart disease, other diseases, and mortality. Additionally, vegetable oils have also been shown to slightly lower HDL cholesterol levels, which is also not good news, as higher HDL cholesterol levels are associated with a lower risk of heart disease.
Vegetable oils increase the level of oxidized LDL cholesterol
What common parlance calls “LDL cholesterol” is not really cholesterol, but a protein that builds up with its help. LDL a low-density lipoprotein, that is, an abbreviation for low-density lipoprotein and a protein that carries cholesterol into the bloodstream. The oxidation of LDL particles plays a key role in the development of heart disease.
Oxidized LDL is also called ox-LDL for short – these are the particles that can accumulate on the walls of the vessels. The polyunsaturated fats found in vegetable oils are also incorporated into the LDL particles, making them much more susceptible to oxidation.
Some research has shown that vegetable oils increase the risk of heart disease and death.
Heart disease is the leading cause of death in the world. The scientific evidence on the link between vegetable oils and heart disease is quite controversial.
The most accurate picture of the effects of these oils on heart health can be obtained by analyzing the results of randomized controlled trials in which large numbers of people consumed them over several years. Several of these studies have been done over the years, three of which had no measurable significant effect, but three other studies found an increased risk of heart disease. Two other studies found the consumption of vegetable oils helpful, but one had several methodological errors.
It is often heard that consuming polyunsaturated fats can prevent heart disease, however treating all unsaturated fats in one category is a mistake, as both omega-3 and omega-6 fatty acids fall into this category. Observational studies do not show causal relationships, they are mainly suitable for making assumptions that require further study.
If we rely on more seriously controlled studies of the available evidence, we find that vegetable oils are more likely to cause heart disease than to prevent it.
Using vegetable oils for frying is bad
One of the biggest problems with fatty acids in vegetable oils is that they oxidize easily. This is true not only within the organization, but also outside, for example when they are hot. Therefore, using vegetable oils for frying is especially harmful and dangerous.
Unlike stable and fairly stable saturated monounsaturated fats, vegetable oils release large amounts of harmful compounds during frying. Some of these compounds are volatile and can be inhaled.
they can also cause lung cancer.
This also means that simply being in a room where they bake using vegetable oils can increase our risk of lung cancer.
Vegetable oils are highly refined foods without valuable nutrients.
Most nutritionists agree that it is best to eat whole foods. Unprocessed foods are often much more nutritious and healthier than their processed counterparts.
However, most vegetable oils go through an intensive refining process: they are extracted from the seeds using a toxic solvent called hexane, followed by chemical bleaching and deodorization. During these processes, these oils are deprived of virtually all plant vitamins and nutrients, so they do not contain valuable calories.
Most vegetable oils are full of trans fats.
Trans fats are unsaturated fats whose molecular structure has been chemically modified to remain solid at room temperature.
Most highly refined foods contain trans fat. These compounds are so toxic that the world’s governments now regulate by law the maximum allowed content of trans fatty acids in food. However, few know that
Vegetable oils contain significant amounts of trans fat.
Also, the trans fat content of foods is rarely indicated on the packaging.
Summary
There are many healthy fats (fruit fats like olive oil and coconut fat, or animal fats) that humans have consumed without problems for centuries or even millennia, long before the spread of “modern age” diseases. “, and the position of science. they are worth consuming.
(Cover image: MTI Photo: Balázs Attila)
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