Saturated fats [1] (and has been blamed for increasing cholesterol and cause heart disease, but this is refuted 1 , 2 ).
For some reason, even dietary guidelines recommend we eat, vegetable oils instead of saturated fats like butter.
This includes oils such as soybean oil, cottonseed oil, rapeseed oil, safflower oil, sunflower oil, and grape seed oil [2] (and another bit [3] ).
Vegetable oils are cholesterol to help prevent heart disease, the leading cause of death worldwide.
Serious concerns ... but many studies on these oils increases ( 3 ).
Despite the reduction in LDL cholesterol, which can have devastating consequences for other aspects of health and metabolism.
Here are 11 reasons to avoid vegetable oils like the plague.
1. Vegetable oils are rich in omega-6 linoleic acid
You have probably heard of omega-3 and omega-6 forward.
These polyunsaturated fatty acids, which means that they have a lot of double bonds in their chemical structure.
They are often called essential fatty acids [4] to produce, because the body lacks enzymes it.
These fatty acids play an important role in many biochemical processes, including the associated with inflammation, immunity and blood clotting.
The problem is ... we need Omega-3 and Omega-6 are equilibrium [5] . When this balance occurs, it can interfere with these important biochemical pathways ( 4 ).
For example, these two kinds of fatty acids, often in the same enzyme and the same points in the cell membranes ( 5 , 6 ).
Often related but opposite roles. For example, two of them are used to produce signaling molecules called eicosanoids [6] .
The made from omega-6 eicosanoids are generally pro-inflammatory, while omega-3 tend from this, anti-inflammatory ( 7 , 8 ).
During evolution, we eat balanced amounts of two omega-3 and omega-6 fatty acids. The problem today is that this balance is heavily skewed in favor of omega-6 fatty acids.
Not only that people eat too much omega-6, but their consumption of omega-3 fatty acids is also incredibly low, which is a recipe for disaster.
Although nowadays omega-6: omega-3 :: 1-3 can be about 1 a was, these days it is about 16: 1 ... which is good in the evolution beyond the norms ( 9 ).
Vegetable oils are a major source of omega-6 fatty acids in the food ... yet.
They are rich in omega-6 fatty acid, linoleic acid [7] . This fatty acid causes a variety of problems when consumed in large quantities ... especially Omega-3 is low (which is usually the case).
Conclusion: The vegetable oils are rich in fatty acid called omega-6 linoleic acid, which contribute to all kinds of problems in large quantities.
2. linoleic acid accumulates in the cell membranes
Fats are energy sources.
Some of them have a strong biological activity, and some may remain in the body where they are used for structural purposes and / or function.
It linoleic acid, an essential fatty acid found in vegetable oils, accumulates in the fat cells of the body as well as in cell membranes ( 10 , 11 ).
The table below was written by Dr. Stephan Guyenet [8] , based on six different studies measuring the linoleic acid content of fat from 1961 to 2008 ( 12 , 13 , 14 , 15 , 16 , 17 ).
What this means is that the over-consumption of plant oils leads to actual structural changes in the tissues of the body.
The linoleic acid content in breast milk has increased significantly ( 18 ).
I do not know about you, but I think it's pretty scary.
Conclusions: The studies have shown that linoleic acid content of human fat cells and cell membranes has increased in recent decades.
Eat three linoleic acid increases oxidative stress and contributes to endothelial dysfunction
Again, the polyunsaturated fatty acids such as linoleic acid, two or more double bonds in the chemical structure.
This makes them vulnerable to damage by free radicals, highly reactive molecules (formed constantly in the body 19 ).
This is actually what antioxidants [9] is to help neutralize free radicals.
When free radicals in the body are antioxidants that a state, as is known, the oxidative stress [10] .
It is not surprising, because polyunsaturated fats are more susceptible to damage by free radicals, studies have shown that a high intake of linoleic acid can lead to oxidative stress (post 20 ).
In a controlled study, people were a linoleic acid omega-6 diet, especially sunflower oil (fed 21 ).
After four weeks, blood markers have significantly increased oxidative stress. Another thing I noticed was that the markers in blood levels of nitric oxide have decreased (NO).
Nitric oxide [11] is produced by the endothelium, the thin layer of cells of the vasculature of a signaling molecule. It helps dilate blood vessels and keep blood pressure low.
Reduction of nitric oxide is the initial phase of the endothelial dysfunction [12] , where the wall of the vasculature not as expected ( 22 ).
Another study showed that linoleic acid stimulates a proinflammatory state test tubes in endothelial cells ( 23 ).
Endothelial dysfunction is actually one of the first steps on the path to heart disease and other serious vascular problems ( 24 ).
Below: linoleic acid from vegetable oils increased oxidative stress in the body, causing a condition known as endothelial dysfunction contributes. This is a precursor of heart disease.
Vegetable oils four LDL levels, but also low HDL
One of the main reasons for the vegetable oils (incorrectly) as well is that consumption can lower total cholesterol and LDL.
As many people know, LDL [13] is often called "bad" cholesterol.
This is actually supported by science ... many studies show that consumption of vegetable oils can lower LDL an established risk factor for heart disease ( 25 , 26 , 27 ).
... It is important to note that this is only a risk factor and not a real disease.
What really matters is how hard vegetable oils influence as heart disease and other diseases and the risk of death endpoint.
That is, vegetable oils have also been shown to slightly lower HDL, which is a bad thing, because with high HDL [14] is a lower risk of heart disease (associated 28 , 29 ).
Conclusion: It is true that vegetable oils can lower total and LDL cholesterol. However, it may also reduce HDL, the "good" cholesterol.
5. Increase vegetable oils oxidized LDL
What other "LDL" significant cholesterol is really not [15] .
LDL Low Density Lipoprotein means ... the protein [16] , which leads cholesterol in the blood.
An essential process in the stages of heart disease is the low density lipoproteins are oxidized form, which oxidized LDL or Ox-LDL (as 30 ).
These LDL particles, the inner walls of the arteries (form 31 ).
Polyunsaturated fatty acids from vegetable oils actually find their way into the LDL cholesterol, which makes them much sooner an oxidized form of LDL-ox (to 32 , 33 , 34 , 35 , 36 , 37 ).
Conclusion: vegetable oils increase the sensitivity of LDL to oxidation, a critical step in the development of heart disease.
6. Some studies have linked to an increased risk of heart disease and death
Heart disease is the leading cause of death worldwide.
Evidence of vegetable oils and heart disease is very mixed, and its use is controversial.
The best way to determine, as it is affect heart disease, to look at randomized controlled trials [17] , in which large groups of people are fed vegetable oils for many years.
Fortunately, many of these studies were conducted.
3 of these studies showed no significant effect ( 38 , 39 , 40 ) ... but three is at increased risk of heart disease (risk 41 , 42 , 43 ).
Both studies showed a benefit, but one of them had a number of defects [18] ( 44 , 45 ).
It is often said that heart disease to prevent "polyunsaturated fatty acids", but it is a big mistake, polyunsaturated fatty acids together, because this category includes fatty acids Omega-3 and Omega-sixth
In a commentary, the studies comparing where the people are fed omega-3 and omega-6 mixing, had a protective effect.
But if they have come to the studies, the people, more omega-6 fatty acids saw (from vegetable oils), eat, found that the risk of heart disease increases by 16%. The effect was not statistically significant, but very close to ( 46 ).
That is, several observational studies have shown that consumption of these oils (risk associated with a lower risk of heart disease 47 , 48 ).
However ... observational studies can not prove causality [19] , which are particularly useful to study more for the generation of hypotheses.
If we conflicting information from observational studies and controlled trials, go with what they say ... controlled trials, as these. The only types of studies that can prove causality
If you look at the best available evidence, the consumption of vegetable oils seems likely to have heart disease and do not lead to prevent.
Conclusion: The evidence for vegetable oils and heart disease is mixed, but several high-quality studies found that increase the risk of heart disease.
7. Vegetable oils are a disaster for the kitchen
As mentioned above to react a problem with fatty acids in vegetable oils is that they tend, with oxygen.
This is not only in the body, but also occurs when oil is heated. Therefore, the use of vegetable oils for cooking [20] is a very bad idea.
Compared to heat-stable, such as saturated and mono-unsaturated, cooking with vegetable oil forms a large amount of compounds of the development of the disease (fats 49 , 50 ).
Some of these harmful compounds to evaporate and can contribute to lung by inhalation. Being in a kitchen, be used in the vegetable oils, the risk of lung cancer can (increase the present 51 , 52 ).
Conclusion: The vegetable oils are rich in polyunsaturated fatty acids, which are easily damaged during cooking and may even evaporate and form compounds, which may contribute to lung cancer by inhalation.
8. vegetable oils may increase the risk of cancer
There is some evidence that vegetable oils may increase the risk of cancer.
Because vegetable oils contain highly reactive fatty acids, which sit in the cell membranes, contribute to oxidative damage.
If fatty acids in the membranes can lead oxidized chain reactions.
If you think the cell membrane [21] as a cloud, these oxidation reactions are chain like tiny streaks of lightning are about.
These reactions can affect important molecules in the cell. Not only the fatty acids in the cell membranes, but other structures such as proteins and DNA.
They can also form various carcinogenic compounds into cells ( 53 ).
By DNA damage, these oils may increase the risk of damage caused by pests, which carries an increased risk of cancer over time.
In a controlled 8-year study, the group replacing saturated fats with vegetable oils were almost twice as likely to die of cancer. The difference was not significant, but in the immediate vicinity ( 54 ).
In addition, many observational studies an association between consumption of vegetable oil and cancer in humans (found 55 , 56 , 57 , 58 , 59 ).
This is due to a large number of studies in experimental animals and in particular breast cancer, the most common cancer in women (support, showing that vegetable oils drive cancer in these animals ... 60 , 61 , 62 ).
Conclusion: Several lines of evidence suggest that the consumption of vegetable oils may increase the risk of cancer, so it makes sense given the fact that they make people more sensitive to oxidative damage cells.
The oil consumption 9 vegetables has been linked to violent behavior in connection
A place to meet polyunsaturated fatty acids in the brain.
... In fact, the brain is about 80% fat, and much of omega-3 and omega-6 fatty acids, about 15-30% of the dry weight of the brain ( 63 ).
If omega-6 from vegetable oils compete for the same enzymes and the same sites in the membranes of cells, the omega-3 fats, so it is logical that they affect brain function as well.
Interestingly, studies have shown strong correlations between vegetable oil consumption and violent behavior, including murder.
The graph below shows data from a study analyzing omega-6 intake and rates of homicide in five countries ( 64 ).
Of course, correlation is not causation, so there is no guarantee that vegetable oils have caused an increase in the murder rate, but the statistical correlation is striking [22] .
Conclusion: Polyunsaturated fatty acids are concentrated in the brain, and many believe that our high consumption of vegetable oil led to psychological problems, including violent behavior.
10. Vegetable oils are highly refined and processed foods without proper nutrients
One thing that the diet most people agree with [23] , is that whole foods are the best.
Overall, unprocessed foods tend to be more nutritious and healthier than processed their counterparts.
But most vegetable oils are highly refined ... the most common way to remove seeds, is aggressive chemical processes with bleaching, deodorization and toxic solvent hexane [24] .
For this reason, almost all the vitamins and phytochemicals are removed from these oils.
Are "Empty" Therefore, it can definitely be considered calories [25] .
Conclusion: Most vegetable oils are refined products, completely lacking in essential nutrients and highly processed.
11 Vegetable oils are widely available, loaded with trans fats
Unless you are living under a rock, you've probably heard of trans fats [26] before.
These are unsaturated fats that have been chemically modified in order to be solid at room temperature.
Usually in very processed foods [27] . They are so toxic that the governments have introduced legislation to remove food all over the world.
However ... what most people do not know is that vegetable oils contain significant amounts of trans-fatty acids.
In one study soy common rape [28] in an American supermarket, trans fat content 0.56% to 4.2% of total fatty acids measured. These are huge amounts ( 65 ).
Surprisingly, the trans fat content is only rarely given on the label.
Home Message
There are many healthy people have for hundreds of years without problems eaten (above all "modern" diseases become problems) fats.
These include the extra virgin olive oil [29] (the best) and coconut oil [30] and grass fed butter [31] ... all within the framework of a balanced diet based food are exceptionally good truth.
Sorry, can not tell from vegetable oils you. They are refined and processed that have been shown to cause severe damage in many studies of fat.
If you want to care about your health and prevent chronic disease, then I recommend you avoid vegetable oils, as if his life depended on it ... because it really does.
REFERENCES
- ^ saturated fatty acids (authoritynutrition.com)
- ^ grapeseed oil (authoritynutrition.com)
- ^ another (authoritynutrition.com)
- ^ essential fatty acids (en.wikipedia.org)
- ^ Record (authoritynutrition.com)
- ^ eicosanoids (en.wikipedia.org)
- ^ linoleic acid (en.wikipedia.org)
- ^ Dr. Stephan Guyenet (wholehealthsource.blogspot.com)
- ^ antioxidants (authoritynutrition.com)
- ^ oxidative stress (en.wikipedia.org)
- ^ nitric oxide (en.wikipedia.org)
- ^ endothelial dysfunction (en.wikipedia.org)
- ^ LDL (www.docsopinion.com)
- ^ HDL high (www.docsopinion.com)
- ^ not really cholesterol (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ randomized controlled trials (en.wikipedia.org)
- ^ a number of shortcomings (wholehealthsource.blogspot.com)
- ^ You can not prove causation (en.wikipedia.org)
- ^ Cooking (authoritynutrition.com)
- ^ cell membrane (en.wikipedia.org)
- ^ Hit (wholehealthsource.blogspot.com)
- ^ agree (authoritynutrition.com)
- ^ hexane (en.wikipedia.org)
- ^ calories (authoritynutrition.com)
- ^ Trans fats (authoritynutrition.com)
- ^ processed foods (authoritynutrition.com)
- ^ Rapeseed (authoritynutrition.com)
- ^ extra virgin olive oil (authoritynutrition.com)
- ^ Coconut Oil (authoritynutrition.com)
- ^ grass-fed butter (authoritynutrition.com)
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