Vegetable Oils Summary
Vegetable Oils Summary
Vegetable oils alter cell wall structure and down-regulate insulin receptors.
Soybean oil (omega-6 fat) and vegetable oils (omega-6 fats) have been shown to alter cell wall (cell membrane) structures. (862, 864) The cell wall is the home of insulin receptors. Soybean oil and omega-6 vegetable oils down-regulate insulin receptor activity so cells become resistant to the effects of insulin. When insulin receptors don’t work, insulin cannot do its job and help cells take in sugar from the bloodstream. Blood sugars rise and diabetes is worsened. Higher doses of drugs or insulin are required in the face of insulin resistance.
Vegetable oil intake is strongly linked to heart disease, cancer, diabetes, and obesity.
We should not eat or cook with vegetable oils; they are not stable and are inherently rancid. (806, 862, 864, 681) Vegetable oils are strongly linked with heart disease, cancer, obesity, and diabetes insulin resistance. [Yam D, et al, “The Israeli Paradox”, Isr J Med Sci 1996 (864)] (862) and meta-analysis (934)
Vegetable oils we should not eat
Vegetable oils (omega-6 PUFA oils) we should not eat include corn oil, soy oil, sunflower oil, safflower oil, cottonseed oil, hemp oil, and grape seed oil. These oils line our grocery store shelves and are often labeled “no cholesterol” and are the oils used by restaurants and schools because they are inexpensive.
High vegetable oil intake (omega-6 fat) is not beneficial.
Studies are showing us that high intake of vegetable oils (omega-6 PUFA oils) exacerbates high insulin levels and insulin resistance so common in type 2 diabetes, high blood pressure, and overweight/ obesity, heart disease, cancer, and atherosclerosis. (864 and meta-analysis 934) This cluster of chronic diseases is known as metabolic syndrome or syndrome X.
“Thus, rather than being beneficial, high omega-6 PUFA diets may have some long-term side effects, within the cluster of hyperinsulinemia, atherosclerosis and tumorigenesis.” Yam D, et al, The Israeli Paradox Isr J Med Sci. 1996 (864). Similar results were found in a recent meta-analysis. Ramsden CE et al, Br J Nutr 2010 (934)
Vegetable oils (omega-6 oils) are the “ON SWITCH” for inflammation in the body.
Vegetable oils can fan the flames of inflammation. Omega-6 oil intake is associated with chronic inflammatory diseases including diabetes, obesity, cancer, and heart disease. (864, 911, 934) Diets high in vegetable oils increase our perception of pain. Vegetable oil intake increases our risk of excess blood clots that can lead to heart attacks and strokes.
Type 2 diabetes and heart disease are characterized as chronic inflammatory diseases. Inflammation is controlled by the immune system and the types of fat that we eat.
Soybean oil
Soybean oil (soy oil) raises levels of immune markers of inflammation including cytokines. Soybean oil and omega-6 vegetable oils cause inflammation, a prominent feature of diabetes, obesity, heart disease and cancer.
Olive oil is not a vegetable oil.
Olive is a healthy heart protective monounsaturated fat.
Olive oil (omega-9 fat or MUFA monounsaturated fat) is considered immune neutral. Infants who got olive oil IV did not have increased in of inflammation called cytokines.
The Mediterranean diet has been studied extensively over the last decade. Several published controlled studies that included people with type 2 diabetes reported improved blood sugar control and/or blood fats (lipids) when olive oil or monounsaturated fat (MUFA) also known as omega-9 fat was substituted for carbohydrate and/or saturated fats. (1244-1248) Studies show that with olive oil intake in place of soybean oil intake, infants, premature infants, and adults can tolerate higher sugar (glucose) intake without developing high blood sugar levels (hyperglycemia). (1244-1248)
Olive oil is heart protective and replacing just 5% of calorie intake with olive oil intake reduced risk of heart disease by 20%. Nurses Heath Study, Hu et al New England Journal of Medicine (NEJM) 1997 (806)
Coconut oil
Coconut oil is devoid of pro-inflammatory properties.
Coconut oil is immune neutral.
Coconut oil is mainly a saturated fat.
Coconut oil is also a source of medium chain triglycerides (MCT).
Coconut oil is readily burnable for energy (coconut oil is readily oxidized).
Coconut oil may be protein sparing.
It does not accumulate in the liver and impair liver function or immune function.
Coconut oil is resistant to rancidity (peroxidation).
Fish oil is the “OFF SWITCH” for inflammation.
Inflammation is a hallmark of diabetes and heart disease.
Fish oil is pro-resolving of inflammation and actively reduces inflammation. (911)
Fish oil is anti-inflammatory.
Fish oil contains essential omega-3 EPA and DHA fats.
Resolving inflammation is an active process.
Resolving inflammation is an active process rather than a passive process. Omega-3 EPA/DHA fats are essential to resolve inflammation and return the body to the normal resting state of health known as homeostasis. Sources of bioactive omega-3 EPA/DHA fats include wild caught cold water fish, fish oils made from wild caught fish, 100% grass fed meats from animals grazed in green pastures, eggs from chickens fed green pastures, and cream and butter from grass fed animals.
Functions of fats
- Fat is a fuel (energy) source for muscles whether for athletes or for people who are using their muscles to sit at a desk.
Moderate and optimal healthy fat intake is 30 to 45% of total energy (calorie) intake. PURE study, Dehghan M et al, Lancet 2017 (1160)
We can remember to eat most our fats as non-essential fats. Fat intake from the olive oil category (monounsaturated omega-9) may be 5 to 10 tablespoons or more per day. Fat intake from the butter category (saturated fat) can be 2 to 10 tablespoons or more per day. Natural saturated fats and omega-9 fats are key structural components in cell walls. Butter should come from grass fed cows and be pasture butter. Cows that are fed green grass instead of corn produce omega-3 EPA/DHA essential fats in their marbled fat and in the butter made from their milk.
Omega-3 and omega-6 essential fats should be eaten in smaller equal quantities, about 1-2 teaspoons per day of each and may range up to 2 tablespoons per day. (861) The best sources of omega-6 essential fats are fresh vegetables, unprocessed pine nuts, Brazil nuts, pumpkin seeds, and sunflower seeds. Fish oil (triglyceride form) made from wild caught fish is the best omega-3 EPA/DHA supplement to help restore essential fat balance. A 1:1 Ratio of omega-6 fats to omega-3 fats in our nutrition is ideal. (808, 862)
GOOD omega-6 fats
We do benefit from eating fresh whole food sources of omega-6 fats from fresh veggies and select nuts, (1161) but only in balanced and equal amounts with omega-3 fats. Hu et al, NEJM 1997. (681, 806, 862, 864) Omega-6 fats are essential fats and they are one type of polyunsaturated fat or PUFA.
Healthy sources of omega-6 PUFA fats
Fresh vegetables are more beneficial if eaten raw. (1161)
Brazil nuts (whole)
Pine nuts (whole)
Butternut seeds (whole)
Sunflower seeds (whole)
Pumpkin seeds (whole)
Omega-6 vegetable fats and omega-3 fats from fish need to be eaten in balance in a 1:1 ratio.
For each teaspoon of vegetable fats (omega-6 fats) we need to eat a teaspoon of fish oil (or omega-3 fat).
 and vegetable oils (omega-6 fats) have been shown to alter cell wall (cell membrane) structures. (862, 8...&media=//www.weightgaindrugs.com/cdn/shop/articles/Baton_Diet_icon7_BLOG_copy_51216bdb-01ed-450e-af7b-69ba93d3b639_600x.png?v=1726700290){kind=link}
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Also in Baton Diet
A Low-Fat Diet is a High-Carb Diet
Almost twice as much food was eaten at the next meal if the person had a high-carb low-fat meal at the previous meal. (807) Dr. David Ludwig, Professor of Pediatrics at Harvard, and Children’s Hospital in Boston.
Carb Servings - Quick Eyeball Method
CARB HELL
Fatty liver disease (our new epidemic)
Excess carbohydrates (and sugars) we eat are converted by the liver to triglycerides (fats) and cholesterol.
People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken. “Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver.