Dr. Mark Hyman: Why Vegetable Oils Should Not Be Part of Your Diet
“Dr. Hyman, I grew up in a house where we used vegetable oil every day to cook with,” writes this week’s house call. “My mom still uses these oils and I’m trying to convince her to switch to coconut or olive oil. Any advice?”
We were all trained that vegetable oils were good and butter was bad. We were told, even by government and medical associations, to use more vegetable, seed and bean oils (like soybean, corn, safflower, canola). Chances are, this reader’s mom (like most of us) was convinced by the government and food industries that vegetable oils are safe to use as a heart-healthy alternative over traditional saturated fats.
We were told that traditional fats like butter, lard and coconut oil caused high cholesterol and clogged arteries, leading to heart disease. Experts advised us to avoid saturated fat and eat more polyunsaturated fatty acids (PUFAs), especially omega 6 fats.
These are the so-called “vegetable” oils many of us grew up on. Found at your typical grocery store, these clear, tasteless, highly refined and processed oils include corn, soybean, canola, safflower and sunflower oils.
These highly unstable, highly inflammatory oils were given a gigantic push by advisory groups we trusted, including the American Heart Association, the National Education Cholesterol Program, the National Institutes of Health and even our government’s own dietary guidelines. Many well-respected scientists and our doctors told us to stop using saturated fats and use the polyunsaturated fats instead.
Turns out they were completely wrong.
Why Vegetable Oils Should Not Be Part of Your Diet
In a 2010 review at Tufts University, Dr. Dariush Mozaffarian concluded there is a clear benefit from cutting out saturated fats and increasing our intake of PUFAs. However in 2014, the very same scientist reviewed all of the literature again. This meta-analysis, which reviewed 72 studies, found no benefit to reducing saturated fats or increasing PUFAs, except for omega 3 fats.
Is it any wonder we are so confused? If the experts can’t even agree and they change their perspective every few years, what are the rest of us to do?
Let me cut through this confusion. The very idea that vegetable oils are better than saturated fats (like butter and lard) comes from the belief that they lower total and LDL cholesterol, so they presumably reduce our overall risk of heart disease.
Following this type of advice means swapping out butter, meat and lard for vegetable oils including corn, soybean, sunflower, canola and safflower oils, which are all omega 6-rich, inflammatory polyunsaturated fats.
Yet if we look at human history, we consumed much more omega 3 fats and much less omega 6 fats than we currently do, since wild foods are very rich in omega 3 fats. The main source of omega 3’s today is fish, yet wild game and wild plants, which are very high in omega 3s, used to be a much bigger part of our diet.
Wild meat and grass-fed beef contain about 7 times as much omega 3 fats as industrially raised animals, which have almost none. Virtually all of the beef and animal products your great grandparents ate were pasture-raised, organic, grass-fed and contained no hormones or antibiotics. There was simply no other kind of meat to eat.
Introducing refined oils into our diet and moving away from grass-fed and wild animals increased our omega 6 fat intake. Corn, soy, cottonseed and canola oils skyrocketed, while omega 3 fats have dramatically declined. In that surge, many Americans sadly became deficient in these essential omega 3 fats.
Omega 6 fats not only fuel your body’s inflammatory pathways, but also reduce availability of anti-inflammatory omega 3 fats in your tissues, resulting in more inflammation.
In other words, omega 6 fats undo any benefit eating omega 3s would normally give you. They also reduce conversion of plant-based omega 3 fats (called alpha-linolenic acid or ALA) into the active forms of omega 3s called EPA and DHA by about 40 percent.
Consuming too many omega 6 fats also increases the likelihood of inflammatory diseases and links to mental illness, suicide and homicide. In fact, studies have shown a connection of mental with inflammation in the brain.
Dr. Joseph Hibbeln from the National Institutes of Health has researched the impact of omega 6 and omega 3 fats on our health. He explains that over-consuming omega 6 fats and under-consuming omega 3 fats significantly increases:
- Heart disease
- Type 2 diabetes
- Metabolic syndrome or pre-diabetes
- Irritable bowel syndrome
- Inflammatory bowel syndrome
- Macular degeneration (eye damage and blindness)
- Rheumatoid arthritis
- Psychiatric disorders
- Autoimmune disease
As you can see, a diet high in omega 6 fats is not ideal for optimal health. We can’t blame ourselves for this catastrophe. Most of us were taught to use these refined oils at a young age. Unfortunately, this has resulted in the worst epidemic of chronic disease in history, with global explosions of heart disease, type 2 diabetes and obesity (or what I call diabesity) and cancer.
Bottom line: We’ve got to move away from these inflammatory fats.
What Fats and Oils Should You Eat?
What types of oils and fats should we choose that protect our heart and brain and reduce inflammation? I prefer traditional fats, such as:
- Extra-virgin, cold-pressed, organic coconut oil—my personal favorite because it is excellent cell fuel, is highly anti-inflammatory and may help with improving your cholesterol panel
- Extra-virgin, cold-pressed, organic olive oil
- Grass-fed meats
- Nuts—walnuts, almonds, pecans, macadamia; not peanuts
- Fatty fish—sardines, mackerel, herring and wild salmon—that are rich in omega 3 fats
My upcoming book, Eat Fat, Get Thin, uproots the lies we’ve been told about oils and fats, defining which foods cause disease and illness. I’ve created a plan that helps you achieve optimal health while providing you with studies and research to prove that certain foods, which have been long demonized, do belong in our diet.
YOU MIGHT ALSO LIKE
- Thom Yorke of Radiohead Releases Song With Greenpeace to Help ... ›
- Patti Smith, Thom Yorke, Flea and More Featured on Just Released ... ›
- Musicians and Activists Unite at 'Pathway to Paris' - EcoWatch ›
EcoWatch Daily Newsletter
A national park in Thailand has come up with an innovative way to make sure guests clean up their own trash: mail it back to them.
- Supermarkets in Thailand and Vietnam Swap Plastic Packaging for ... ›
- Malaysia Sends Plastic Waste Back to 13 Wealthy Countries, Says It ... ›
- Thailand Begins the New Year With Plastic Bag Ban - EcoWatch ›
- Coronavirus Worsens Thailand's Plastic Waste Crisis - EcoWatch ›
- Marium, Thailand's Beloved Baby Dugong, Is the Latest Victim of ... ›
By Ilana Cohen
Four years ago, Jacob Abel cast his first presidential vote for Donald Trump. As a young conservative from Concord, North Carolina, the choice felt natural.
But this November, he plans to cast a "protest vote" for a write-in candidate or abstain from casting a ballot for president. A determining factor in his 180-degree turn? Climate change.
Fractures Among Young Climate Conservatives<p>While young conservatives have united around the urgency of climate change, they remain divided over how to bring their concerns to the ballot box. Some embrace right-wing <a href="https://www.washingtonpost.com/politics/biden-attacks-republican-convention/2020/08/24/434e5b46-e66d-11ea-970a-64c73a1c2392_story.html" target="_blank">attacks</a> painting Biden as a "tool of the left" and find his climate agenda "radical." Others can't find a way to justify voting for Trump, even if it means breaking with their party.</p><p>Patrick Mann from Orange County, California, voted for Trump in 2016. But today, he's leading Aggies for Joe at Texas A&M University and is co-founder of Texas Students for Biden. </p><p>Mann grew up watching wildfires ravage his home state, nearly forcing his family to evacuate in 2017. The GOP is failing to "meet the moment" for climate action, Mann said. He's hoping Biden will deliver on a promise to "<a href="https://www.desmoinesregister.com/story/opinion/columnists/caucus/2020/01/06/joe-biden-democrat-president-iowa-caucus-restore-soul-our-nation/2806422001/" target="_blank">restore the soul of our nation</a>." </p><p>Taylor Walker from Pensacola, Florida, is also determined to make her voice heard on climate, including by casting her first-ever vote for president—but not for Biden.</p>
A False Equivalency<p>Young climate conservatives may fear climate denial and delayed climate action, but more than that, they fear the growing political momentum around the Green New Deal, the massive spending it entails and <a href="https://joebiden.com/climate-plan/" target="_blank">Biden's citing of it</a> as a "crucial framing for meeting the climate challenges we face."</p><p>Many don't want to split with their party to support a Democrat whose <a href="https://www.npr.org/2019/09/03/757220130/joe-biden-on-bipartisanship-gun-control-and-regrets-over-inaction-after-a-traged" target="_blank">allegedly bipartisan intentions</a> they doubt. If stymieing what they consider a radical green agenda means re-electing a climate change denying president, so be it. </p><p>"I'm scared of climate change, but I'm also scared of the Green New Deal and what it means for America," said Ben Mutolo, a republicEN spokesperson and junior at SUNY College of Environmental Science and Forestry. </p><p>Mutolo felt encouraged by former Ohio Governor John Kasich's <a href="https://www.rollcall.com/2020/08/17/kasich-speech-to-democratic-convention-follows-years-of-building-conservative-credentials/" target="_blank" rel="noopener noreferrer">appearance</a> at the Democratic National Convention, but he still struggles to see himself voting for Biden. Though the candidate paints himself as a <a href="https://www.latimes.com/politics/story/2020-08-12/harris-biden-different-generation-similar-political-instinct" target="_blank" rel="noopener noreferrer">centrist,</a> Mutolo believes he's "cozying up to the ultra-progressive left." </p><p>Mutolo, who wants to see market-based climate solutions like a carbon tax, feels torn between a candidate whose climate plan relies on taking an "<a href="https://joebiden.com/environmental-justice-plan/#" target="_blank" rel="noopener noreferrer">All-of-Government approach</a>," and one with no efforts to reign in global warming at all. <span></span></p><p>Leiserowitz said he appreciated how a conservative might feel Biden's climate plan "doesn't jive with their limited government, free-market approach."</p><p>But he sees a strong distinction between voting for a presidential candidate with a <a href="https://www.nytimes.com/2020/07/14/us/politics/biden-climate-plan.html" target="_blank">$2 trillion climate plan</a> that includes large renewable energy investments, which have <a href="https://climatecommunication.yale.edu/publications/politics-global-warming-april-2020/" target="_blank" rel="noopener noreferrer">bipartisan support</a>, and a candidate trying "to take the country in the opposite direction, towards more fossil fuels."</p>
- 7 Republicans Joined Senate Democrats in Vote to Fight Climate ... ›
- Climate Change Acknowledged by Increasing Number of ... ›
The World Health Organization (WHO) announced Monday that 64 high-income nations have joined an effort to distribute a COVID-19 vaccine fairly, prioritizing the most vulnerable citizens, as Science reported. The program is called the COVID-19 Vaccines Global Access Facility, or Covax, and it is a joint effort led by the WHO, the Coalition for Epidemic Preparedness Innovations (CEPI) and Gavi, the Vaccine Alliance.
- Trump Denies CDC Director's 2021 Timeline for Coronavirus Vaccine ›
- CDC Tells States to Prepare for a Vaccine Before November Election ›
- Fauci Warns Pre-Pandemic Normalcy Not Likely Until Late 2021 ... ›
By Gloria Oladipo
In the face of dangerous heat waves this summer, Americans have taken shelter in air conditioned cooling centers. Normally, that would be a wise choice, but during a pandemic, indoor shelters present new risks. The same air conditioning systems that keep us cool recirculate air around us, potentially spreading the coronavirus.