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In an era where 'eating healthy' has become more complex than ever, a silent culprit is lurking in our kitchens that is undermining our best efforts at health and wellness: processed seed and vegetable oils. These oils, once hailed as a healthier alternative to traditional fats, have stealthily woven themselves into the fabric of our daily diets. But what if the very oils we've been told are 'good for us' are, in fact, at the heart of many modern health issues? This article sheds light on the hidden dangers of these ubiquitous oils. Join us on a revealing journey through the world of fats and oils, where we unravel the myths, expose the risks, and guide you toward making choices that truly nourish your health

Article

The Hidden Dangers of Processed Seed and Vegetable Oils: A Functional Nutrition Perspective

The shift towards increased consumption of seed and vegetable oils, rich in polyunsaturated fatty acids (PUFAs), marks a significant change in dietary patterns over recent decades. These oils, often high in omega-6 fatty acids, are linked to various health issues. Understanding their impacts, as highlighted by health pioneers Dr. Royal Lee and Dr. Weston Price, is crucial for managing concerns related to blood sugar, weight, digestion, and liver health.

The Risks of Overconsumption

1. Imbalanced Omega Ratios: Modern dietary patterns, particularly in America, have led to an excessive intake of omega-6 fatty acids, primarily found in seed oils, while omega-3 fatty acid consumption remains low. This imbalance significantly skews the omega-6 to omega-3 ratio, which historically was much closer to 1:1. Today, it's not uncommon for this ratio to be as high as 16:1 in favor of omega-6s. Such an imbalance is a key factor in promoting systemic inflammation and is associated with various health issues. A balanced omega ratio is crucial for maintaining cellular health, reducing inflammation, and preventing chronic diseases.

2. Inflammation: The dominance of omega-6 fatty acids in the diet contributes to a pro-inflammatory state. While omega-6s are essential in certain amounts, their overconsumption, particularly in the absence of adequate omega-3s, leads to chronic inflammation. This condition is linked to an increased risk of diseases such as cardiovascular disorders, arthritis, and autoimmune diseases.

3. Oxidative Stress: Omega-6-rich seed oils are prone to oxidation, leading to oxidative stress that damages cells and tissues. This stress plays a role in aging and the development of chronic diseases, including cancer and neurodegenerative conditions. There is significant research to suggest that cholesterol is not really as much of a problem as the oxidation of the LDL cholesterol molecule. Even when doctors tell you this, they rarely tell you how to reduce your oxidative stress.

4. Heart Health: A diet high in omega-6 fatty acids from seed oils may increase the risk of cardiovascular diseases. This risk is linked to the oils' impact on inflammation and lipid profiles.

5. Weight Gain and Obesity: Seed oils are not only calorie-dense but may also disrupt metabolic health more significantly than other fats. There is evidence linking processed seed oils to conditions like fatty liver disease, which disrupts metabolism and can lead to weight gain, obesity, and related health issues.

6. Insulin Resistance: Excessive consumption of seed oils can contribute to insulin resistance, a precursor to type 2 diabetes and metabolic syndrome. This resistance affects the body's ability to manage blood sugar effectively. We discussed the link between fatty liver and metabolism in a previous article… Recent research highlights a concerning link between the consumption of seed oils and the development of fatty liver disease. Fatty liver disease is characterized by excess fat accumulation in the liver, a condition where fat is stored abnormally. This is not just a matter of surplus fat storage; it fundamentally alters the liver's function, leading to significant metabolic inefficiencies. Such as an Inefficient Metabolism: A fatty liver struggles to perform its metabolic roles effectively. This inefficiency can lead to impaired processing of fats and sugars, exacerbating issues like insulin resistance and contributing to unstable blood sugar levels.

   1. Central Fat Storage: An overburdened liver tends to store more fat, particularly around the midsection. This central obesity is not only a cosmetic concern but is also closely linked to various metabolic disorders, including metabolic syndrome and type 2 diabetes.

   2. Water Retention and Hormonal Imbalance: Excess abdominal fat, often associated with a fatty liver, can disrupt the delicate balance of hormones in the body. This imbalance can lead to increased water retention and further weight gain, creating a vicious cycle of metabolic disturbances.

7. Immune Function: An excessive intake of omega-6s can impair immune function, increasing susceptibility to infections and diseases.

8. Digestive Issues: Some seed oils may contribute to digestive problems due to their difficulty in digestion and potential disruption of gut microbiota. You have more bacteria in your gut than you do cells in your body. Care and management of your gut biome is crucial to your health. What harms your gut bacteria, harms you.

9. Harmful Compounds: Cooking with these oils at high temperatures can lead to the formation of harmful compounds, contributing to cellular damage and chronic disease risk. This can be said of most oils, but the difference is that highly processed oils are already damaged. Canola oil does not look appetizing when it is expelled. It smells and looks bad, which is why it is washed in various toxic chemicals… to make it look and smell better. It may look better but it is hiding the damage the processing had done.

10. Chronic Diseases: Long-term overconsumption of seed oils is associated with an increased risk of chronic diseases, including diabetes, cancer, and neurodegenerative disorders.

Processing: The Core Issue

The method of processing these oils significantly contributes to their health risks. For example, "extra virgin olive oil" is more than just a label—it signifies minimal processing, avoiding high heat and chemical treatments that damage the oil. The dark container it's sold in protects it from light damage. This contrasts starkly with how typical vegetable oils, like canola, are processed:

1. High Heat Processing: Leads to oxidation and formation of harmful compounds.

2. Chemical Extraction: Use of solvents like hexane may leave harmful residues.

3. Deodorization: High temperatures used in this process further oxidize the oil.

4. Refining: Strips the oil of nutrients and introduces chemical agents.

5. Hydrogenation: Produces trans fats, known for their negative health impact.

6. Genetic Modification: Raises concerns about long-term health effects.

The Case for Natural Fats

Contrary to the vilification of animal fats, many researchers and healthcare professionals now recognize the detrimental health effects of processed fats. Replacing these with natural, minimally processed fats is essential. For example, the fat profile of grass-fed cows is significantly healthier than that of grain-fed counterparts. Similarly, while olive oil is healthy, its benefits are negated if processed like canola oil.

Making Healthier Choices

To minimize health risks, individuals should opt for minimally processed or cold-pressed oils, use oils with higher smoke points for cooking, and diversify fat sources. Traditional fats like butter and other animal fats, particularly from grass-fed sources, offer a healthier alternative to heavily processed vegetable oils.

Actionable Steps to Reduce Seed and Vegetable Oils in Your Diet

Step 1: Raise Your Awareness Start by examining the contents of boxed and prepared foods in your diet. This initial step is all about awareness. You might be surprised to discover the prevalence of seed and vegetable oils in many products you consume regularly. Reading labels and understanding ingredients is key in this phase.

Step 2: Begin Eliminating Processed Oils Once you're aware of where these oils appear in your diet, the next step is to start eliminating them. A good rule of thumb is to minimize or avoid boxed or prepared foods, as these often contain high levels of processed oils. Opt for whole, unprocessed foods as much as possible.

Step 3: Switch to Healthier Cooking Oils For home cooking, replace canola oil and other vegetable oils with healthier alternatives. Two excellent options are:

• Butter or Ghee: Ghee is a great choice for cooking at higher temperatures, as it's clarified butter with the milk solids removed, making it more stable for cooking.

• Coconut Oil: Look for minimally processed coconut oil, which is another excellent option for cooking and adds a delightful flavor to dishes.

Step 4: Be Cautious with Olive Oil Extra virgin olive oil is healthy, but it's crucial to ensure you're getting the real deal. In the USA, the labeling of olive oil can sometimes be misleading, with some brands mixing oils despite the "extra virgin" label. To ensure authenticity, look for a stamp of purity from a reputable third party, such as the California Olive Oil Council. This certification guarantees that the oil meets stringent quality standards. You can also just check this list.

By following these steps, you can significantly reduce your intake of harmful seed and vegetable oils, paving the way for better health outcomes, especially in terms of blood sugar and weight management. Remember, small changes in your diet can lead to significant improvements in your overall health.

In conclusion, the journey towards better health begins with understanding and choosing the right oils and fats for our diets. Embracing natural, minimally processed options can significantly improve outcomes related to blood sugar regulation, weight management, and overall digestive and liver health. Small, informed changes in our daily choices can lead to substantial improvements in our long-term well-being.

Last week I wrote about sleep and the effects it has on blood sugar. I rec’d a few emails with questions so I thought it may be helpful to address it here. What causes poor sleep? Unfortunately, many people suffer from poor sleep but many have accepted it as “the norm.” Lets start with some basic reasons why your sleep may be less than ideal. First lets talk about the computer and phone screen. This subject has been studied quite a bit. Here are some findings:

1. Blue Light Exposure: Computer and phone screens emit significant amounts of blue light, which is known to disrupt the body's natural production of melatonin, a hormone that regulates sleep-wake cycles. Exposure to blue light in the evening can delay the release of melatonin, making it harder to fall asleep. I don’t recommend taking melatonin regularly as it may disrupt your production and cause more problems down the road.

2. Sleep Latency: Studies have shown that using screens before bedtime can increase the time it takes to fall asleep (known as sleep latency). This is partly due to the stimulating effect of the content, in addition to the blue light exposure.

3. Sleep Quality: Screen time before bed is also associated with reduced sleep quality. This includes shorter sleep duration, more sleep disturbances, and less restful sleep. The stimulating nature of content on these devices (like social media, news, or games) can also contribute to this reduction in sleep quality.

4. REM Sleep: There's evidence suggesting that excessive screen time, especially before bedtime, can disrupt REM (Rapid Eye Movement) sleep, which is a crucial phase of the sleep cycle for cognitive functions like memory and learning.

5. Circadian Rhythm Disruption: The use of screens in the evening can disrupt the body's internal clock or circadian rhythm. This disruption can lead to irregular sleep patterns and can have a cascading effect on various aspects of health, including mood, cognitive function, and even metabolic health.

6. Recommendations: To mitigate these effects, experts recommend limiting screen time in the hour or two before bedtime. If screen use is necessary, using features that reduce blue light exposure (such as night mode on devices) can be beneficial. Additionally, engaging in relaxing activities before bed, like reading a physical book or practicing relaxation techniques, can help improve sleep quality.

How about alcohol? I am not talking about getting drunk, but many adults have a drink or two in the evenings to relax. We have been told that a glass or two of wine is healthy for us. More current research says that is not true, but we will leave that alone for now. How does a drink or two affect your sleep?

1. Reduction in Sleep Quality: While alcohol might initially act as a sedative and help people fall asleep more quickly, it significantly reduces the quality of sleep. This is especially true for deep sleep, also known as slow-wave sleep, which is crucial for physical restoration and memory consolidation.

2. Disruption of Sleep Architecture: Alcohol consumption before bedtime can disrupt the normal sleep cycle. While it may increase non-REM sleep (including deep sleep) in the first half of the night, it dramatically reduces it in the second half. This results in a fragmented sleep pattern and less overall deep sleep.

3. Impact on REM Sleep: Alcohol can also suppress REM sleep, which is important for cognitive functions like learning and memory. This suppression can lead to less restful sleep and cognitive impairments the following day.

4. Frequent Awakenings and Restlessness: As the sedative effect of alcohol wears off, there is a rebound effect that increases the likelihood of frequent awakenings and a restless night. This can further reduce the amount of deep sleep achieved.

5. Alcohol Dependence and Sleep Disorders: Chronic alcohol use can lead to dependence and withdrawal from alcohol can cause severe sleep disturbances. People with alcohol dependence often suffer from chronic sleep problems, including reduced deep sleep.

6. Increased Snoring and Sleep Apnea: Alcohol relaxes the muscles of the throat, which can exacerbate snoring and obstructive sleep apnea. These conditions interrupt deep sleep and reduce overall sleep quality.

7. Tolerance and Sleep Disruption: Over time, the body builds a tolerance to the sedative effects of alcohol. This means that regular drinkers may find it increasingly difficult to fall asleep without alcohol, leading to a cycle of dependence and disrupted sleep.

OK about something a little less well-known and maybe a bit controversial? Have you heard of EMFs? The frequencies are put out by electronics. Most don’t notice them but some people do. In Florida, when they put “smart meters” on houses, my patient load went up. Mostly it was sleep disruption and headaches. Most people didn’t notice it but the ones that did, noticed the negative impact on their health. I am not suggesting you become Amish, but you may consider moving your wifi router out of your bedroom or turning it off before bed. Don’t sleep with your phone next to your head, especially if its plugged in and charging. If you are affected by EMFs, then small changes can make a big difference.

Lastly, let’s talk about nutrition. Stress is included here because of its impact on your body and the deficiencies it can cause. Here are some to be aware of:

• Magnesium: Magnesium is vital for relaxation and stress reduction. It helps regulate the neurotransmitter GABA, which facilitates sleep. Deficiency in magnesium can lead to restlessness and insomnia. Many adults are deficient. One of the common magnesium supplements sold is magnesium oxide. Doctors even recommend it but unfortunately, it is horrible as a supplement and will just give you loose stools. I like this one or this one.

• Iron: Iron deficiency can cause restless leg syndrome, a condition where one feels a strong urge to move their legs while resting, which can disrupt the ability to fall asleep or maintain deep sleep.

• Vitamin D: Vitamin D deficiency has been linked to shorter sleep duration and poorer sleep quality. Vitamin D is involved in the regulation of sleep processes in the brain. We will discuss this one another time but it gets a bit more complicated.

• Calcium: Calcium helps the brain use the amino acid tryptophan to manufacture melatonin, a key hormone that signals the body to prepare for sleep. Low levels of calcium can make it hard to fall asleep. Most people have enough calcium but they may have a problem with utilization.

• Vitamin B6: Vitamin B6 is essential for the production of serotonin, which is converted to melatonin. A deficiency in B6 can lead to insomnia or unrestful sleep.

• Omega-3 Fatty Acids: Omega-3s, particularly DHA, are important for maintaining healthy sleep patterns. Low levels of omega-3 fatty acids can affect sleep quality and are often associated with sleep disorders. A fatty liver can disrupt the processing of essential fatty acids, so even taking fish oil, which may be needed, may not give you the results you want. Not until the liver issue is addressed first.

• Vitamin B12: Deficiency in vitamin B12 can lead to insomnia, as it is involved in the regulation of sleep-wake cycles and maintaining circadian rhythms. Unfortunately, a lot of B12 is made from a non-food chemical, cyanide,(in the form of Cyanocobalamin), and doesn’t operate the same in the body. Don’t worry, it won’t kill you but it’s not food. Many people over 40 also have a lack of intrinsic factor in their digestive system, which may lead to a deficiency. That is why I usually recommend this supplement if you have a deficiency. its made from food and contains intrinsic factor.

• Potassium: Potassium helps to relax muscles and can affect deep sleep stages. Low levels of potassium might contribute to restless sleep and frequent awakenings. I also see it manifest as an inability to turn your brain off, or at least that is how it is usually described. Sugar often makes this worse

• Folate (Vitamin B9): Folate deficiency has been associated with depressive symptoms, which can indirectly affect sleep patterns and quality.

Which supplement do you need? Well, many none. I usually start with something simple, like reducing screen time. If you have a lot of stress, then doing something for stress management can help. Try restorative pose before bed. The great thing about this pose is, it gives you the benefits of diaphragm breathing but is easier to do. By forcing the blood out of your legs and into your midsection it switches your body from a sympathetic dominant state to a more parasympathetic dominant state. More “rest and digest” and less “fight or flight.” I like to start with making sure the person is digesting well. Take a quality multivitamin like the one I mentioned before, reduce screen time in the evenings, eliminate alcohol in the evenings and reduce or eliminate stimulants like coffee after 2 or 3. Do that and then see if anything improves. It may not be a fix, but it’s a great start. You can’t change everything at once but start slowly and make some changes. Give your body a chance to adapt to those changes. Otherwise, you could be chasing supplements and methods and never really get to the answers you want. Hope that helps!

If you found this helpful or if you know anybody who may benefit from this information, please share. Thank you for being part of the community!

-Dr Rick