You have heard the saying that "knowledge is power," ut when it comes to the conversations about oils knowledge could be the difference between life and death.
In today's episode, join Zane for a deep dive on what Oils to use and what Oils to avoid at all coast.
QUICK NOTES FROM ZANE:
Avoiding PUFA vegetable oils
Current meta analysis of RCT's and epidemiological studies shows no evidence to support the current diet heart hypothesis blaming saturated fat for heart disease
Dietary cholesterol limits were removed from US guidelines
Our bodies, via the liver and most cells, make the majority of its cholesterol
We need to consider cholesterol quality rather than just quantity
Inflammation in the lining of arteries creates an environment for small, dense and/or oxidized LDL particles to get caught in plaque formation
Omega 6 vegetable oils are a cause of systemic inflammation
Our ratio of Omega 6 to Omega 3 fats has increased from 10/1 to 25-50/1 since 1900 due to the introduction of processed Omega 6 fats into our diet
Hateful 8: corn, cottonseed, canola, soy, safflower, sunflower, rice bran, grapeseed
Polyunsaturated oils (PUFA's) are unstable and easily oxidized causing a free radical cascade in our bodies.
Saturated fats are stable and not easily oxidized.
Monounsaturated fats are not as easily oxidized as PUFA's
Inflammation from an excess of Omega 6 fats increases risk of heart disease.
Oxidized fats cause oxidation of LDL particles that are delivering them which increases the risk of those LDL particles getting caught in plaque formation.
Recommendations:
Reduce Omega 6 oils by not using them for cooking and avoiding processed foods where they are a main ingredient.
Eat more wild-caught fish to increase Omega 3 intake.
Cook with saturated fats like butter, ghee, lard, coconut oil, beef tallow, duck fat & use monounsaturated oils like olive and avocado oil.
Recommended Books on Dietary Fat:
- The Fatburn Fix by Catherine Shanahan
- The Immunity Fix by Siim Land and Dr James Dinicolantonio
- The Big Fat Surprise by Nina Teichholz
LINKS:
Peroxidation of lipids:
https://www.sciencedirect.com/topics/neuroscience/lipid-peroxidation
Cardiac pro-inflammatory pathways are altered with different dietary Omega 6 to Omega 3 ratios in normal fat-fed pigs:
https://journals.physiology.org/doi/prev/20171106-aop/pdf/10.1152/ajpheart.00324.2007
Chart showing we are eating more soy oil, chicken, shortening and sugar and less beef, pork and dairy: https://pubmed.ncbi.nlm.nih.gov/21367944/#&gid=article-figures&pid=figure-2-uid-1
Dietary sources of Linoleic Acid and Alpha Linoleic Acid during 20th Century:
https://pubmed.ncbi.nlm.nih.gov/21367944/#&gid=article-figures&pid=figure-6-uid-5
Dietary cholesterol: from physiology to cardiovascular risk:
https://pubmed.ncbi.nlm.nih.gov/21385506
Low cholesterol is associated with mortality from stroke, heart disease and cancer: the Jichi Medical School Cohort Study:
https://pubmed.ncbi.nlm.nih.gov/21160131
Omega 6 vegetable oils as a driver of coronary heart disease:
https://openheart.bmj.com/content/5/2/e000898
Evidence from randomized controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis:
https://openheart.bmj.com/content/2/1/e000196
Evidence from RCT's does not support current dietary fat guidelines:
https://pubmed.ncbi.nlm.nih.gov/27547428
CONNECT WITH ZANE:
Questions? You can email your questions to zane@zanegriggs.com.
Connect with me at zanegriggs.com or on Instagram @zanegriggsfitness
QUICK EPISODE SUMMARY
- The truth about cholesterol
- When you need to take a deeper look to cholesterol
- A simple way to understand heart disease
- How the omega ratios have changed over the years
- How some oils are creating an unsafe work environment for fast-food workers
- Always check your olive oil
- The hateful eight oils
- The oils you need to add to your diet
- The best oil to use
- Where the evidence doesn't add up with oils
- The only way the corruption will be changed
