Saturated fat is actually harmful
Soybean oil, soybean oil from GM soy and coconut oil
- Soybean oil is usually composed very similar to sunflower oil, namely about 60 percent linoleic acid (omega-6 fatty acid), 15 percent saturated fatty acids and 25 percent monounsaturated fatty acids. Soybean oil has a 90 percent market share of all seed oils in the United States. Recently, oil from GM soy has been allowed to be sold there in the food sector.
- GM soybean oil is made from GM soybeans from the biotechnology group DuPont. The gene beans have the same fatty acid composition as olive oil, so they have a higher content of monounsaturated fatty acids and only a few omega-6 fatty acids (linoleic acid).
- Coconut oil, on the other hand, is a typical representative of saturated fats and consists of up to 90 percent of these.
Four groups of test persons (mice) received one of the three oils for six months - in an amount of 40 percent of the daily calories, as is also the case in the typical western diet.
The fourth group was the control group. She was on a low-fat diet and only ate 5 percent of her daily calories from fat.
The researchers then found that GM soybean oil, just like normal soybean oil, causes obesity, diabetes and fatty liver. The soybean oil mice also weighed 38 percent more, the gene soybean oil mice 30 percent more than the low-fat mice.
The coconut oil troop, on the other hand, were relatively normal weight, namely only 13 percent heavier than the low-fat control group. In the coconut oil group there was rarely diabetes and hardly any fatty liver.
What can be deduced from all this information for a healthy diet? Which fats can be safely used?
Which fats are healthy?
Coconut oil in particular is ideal for frying like almost no other fat, as it can be heated to a high temperature. Ghee, Ayurvedic butter, also known as clarified butter, can also be heated to a high temperature. Organic butter or raw milk butter is wonderfully suitable for baking or on bread if you are not yet vegan.
A high-quality extra virgin olive oil can be used for cooking and also for salads.
Oils rich in omega-6 should only be used sparingly - if at all - (sunflower oil, soybean oil, safflower oil, grapeseed oil).
If you use omega-6-rich oils or foods, make sure to balance them with omega-3-rich oils (linseed oil, hemp oil, walnut oil) or take krill oil or DHA algae oil as a dietary supplement.
Since omega-6 fatty acids are usually also abundantly contained in finished products (dressings, sauces, canned fish, ready meals (pizza, pasta salads), etc.) and are also the main source of fat in cereals, the omega-6-omega-3 balance is often too then shifted in favor of omega-6 fatty acids when specifically no omega-6 oils are used.
It is therefore always advisable to include small amounts, but really only SMALL amounts, of omega-3 fatty acids in your diet every day. Small amounts because the correct omega-6-omega-3 ratio should be maintained. So it is of no use if you suddenly only consumed omega-3 fatty acids.
It should also be remembered that omega-3 fatty acids are extremely sensitive. They should only be stored in a cool and dark place, used only for raw food and as fresh as possible, i.e. consumed within a few weeks.
You can find more information on the correct consumption of omega-3 fatty acids here: Seven benefits of omega-3 fatty acids
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- Prof. Jeff S. Volek et al., "Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome., PLoS ONE, 2014, (" Effects of Gradual Increases in Carbohydrates in the Diet based on circulating saturated fat and palmitoleic acid in adults with metabolic syndrome); 9 (11): e113605
- Dr. JJ DiNicolantonio, "The cardiometabolic consequences of replacing saturated fats with carbohydrates or -6 polyunsaturated fats: Do the dietary guidelines have it wrong?, Open Heart, 2014, (" The cardiometabolic consequences of replacing saturated fats with carbohydrates or polyunsaturated omega-6 -Fatty acids are exchanged: Are the dietary guidelines wrong? "); 1 (1):
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- Skeaff CM, Miller J et al., "Dietary Fat and Coronary Heart Disease: Summary of Evidence from Prospective Cohort and Randomized Controlled Trials, Annals of Nutrition and Metabolism, 2009, Dietary Fat and Coronary Heart Disease: Summary of Evidence from Prospective Cohort Studies and Randomized Controlled Trials Studies)
- University of California - Riverside. "How healthy is genetically modified soybean oil ?." ScienceDaily. ScienceDaily, March 5, 2015.
- Gonder U, Worm Dr. N, Mehr Fett !, Systemed-Verlag, 2nd edition
- De Souza RJ et al., Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies, July 2015, British Medical Journal, (Verzehr von Saturated Fat and Trans Fatty Acids and the Risk of All-round Mortality, the Risk of Cardiovascular Disease, and Type 2 Diabetes: A Meta-Analysis)
- Chowdhury R et al., Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis, March 2014, Annals of Internal Medicine, (Association of Dietary Fatty Acids, Circulating Fatty Acids, Fatty Acid Supplements and cardiovascular risk: a systematic review and meta-analysis)
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This information is passed to the best of my knowledge and belief. They are intended exclusively for those interested and for further training and are in no way to be understood as diagnostic or therapeutic instructions. We do not assume any liability for damages of any kind that arise directly or indirectly from the use of the information. If you suspect illness, please consult your doctor or alternative practitioner
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