Quantcast
Environmental News for a Healthier Planet and Life

Help Support EcoWatch

Dr. Mark Hyman: Why Vegetable Oils Should Not Be Part of Your Diet

Popular

“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 all trained that vegetable oils were good and butter was bad.

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.

Read page 1

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

  • Asthma

  • Cancer

  • 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

11 Reasons Why You Should Eat More Bananas

What You Should Eat to Balance Your pH and Alkalize Your Body

13 Herbs and Spices That Will Reduce Inflammation in Your Body

What Role Does Nutrition Play in ADHD?

EcoWatch Daily Newsletter

Pixabay

By Kris Gunnars, BSc

Unhealthy foods play a primary role in many people gaining weight and developing chronic health conditions, more now than ever before.

Read More Show Less
A man pushes his mother in a wheelchair down Ocean Drive in South Beach, Miami on May 19, 2020, amid the novel coronavirus pandemic. CHANDAN KHANNA / AFP via Getty Images

The U.S. reported more than 55,000 new coronavirus cases on Thursday, in a sign that the outbreak is not letting up as the Fourth of July weekend kicks off.

Read More Show Less
To better understand how people influence the overall health of dolphins, Oklahoma State University's Unmanned Systems Research Institute is developing a drone to collect samples from the spray that comes from their blowholes. Ken Y. / CC by 2.0

By Jason Bruck

Human actions have taken a steep toll on whales and dolphins. Some studies estimate that small whale abundance, which includes dolphins, has fallen 87% since 1980 and thousands of whales die from rope entanglement annually. But humans also cause less obvious harm. Researchers have found changes in the stress levels, reproductive health and respiratory health of these animals, but this valuable data is extremely hard to collect.

Read More Show Less

Sunscreen pollution is accelerating the demise of coral reefs globally by causing permanent DNA damage to coral. gonzalo martinez / iStock / Getty Images Plus

On July 29, Florida Governor Ron DeSantis signed into law a controversial bill prohibiting local governments from banning certain types of sunscreens.

Read More Show Less
Oat milk is popping up at coffee shops and grocery stores alike, quickly becoming one of the trendiest plant-based milks. jacqueline / CC by 2.0

By Kelli McGrane

Oat milk is popping up at coffee shops and grocery stores alike, quickly becoming one of the trendiest plant-based milks.

Read More Show Less

"Emissions from pyrotechnic displays are composed of numerous organic compounds as well as metals," a new study reports. Nodar Chernishev / EyeEm / Getty Images

Fireworks have taken a lot of heat recently. In South Dakota, fire experts have said President Trump's plan to hold a fireworks show is dangerous and public health experts have criticized the lack of plans to enforce mask wearing or social distancing. Now, a new study shows that shooting off fireworks at home may expose you and your family to dangerous levels of lead, copper and other toxins.

Read More Show Less

Trending

Billions worth of valuable metals such as gold, silver and copper were dumped or burned last year as electronic waste produced globally jumped to a record 53.6 million tons. Curtis Palmer / CC by 2.0

By Ashutosh Pandey

Billions worth of valuable metals such as gold, silver and copper were dumped or burned last year as electronic waste produced globally jumped to a record 53.6 million tons (Mt), or 7.3 kilogram per person, a UN report showed on Thursday.

Read More Show Less