Aside from whole grains, vegetable oil and margarine are among the most misunderstood and highly recommended foods in the health community. You may have called them “heart-healthy oils”, a good alternative for those who have heard of “saturated fat filled with arteries”.
Only one problem. Science does not support these claims!
Vegetable oils are found in virtually every processed food, from salad dressings to fruit to traditional nuts and seeds. These oils are some of the most effective substances you can put into your body, but in more than a minute!
What are vegetable oils / margarine?
Vegetable oils (and margarine, made from these oils) are seeds extracted from rapeseed (canola oil), soybean (soybean oil), corn, sunflower, saffron, etc. When new chemical processes allowed them to be extracted.
Unlike butter or coconut oil, this vegetable oil cannot be extracted naturally by simply pressing or separating. They must be chemically removed, deodorized and replaced. These are the most chemically modified foods in our diet, yet they thrive with good health.
How to make vegetable oil
Vegetable oil is made in a factory, usually from genetically modified crops that are heavily treated with pesticides.
Take for example the common canola oil, the beauty queen of the vegetable oil industry. It was developed as a hybrid version of Rapeseed, and was named in the 1980s as a marketing effort by a conference called MonoSutures.
Rapeseed oil contains large amounts of toxic uric acid, which is toxic to the body. Canola oil is a modified version, also called low uric acid rapeseed (LER) and is usually genetically modified and treated with high levels of pesticides.
Canola (modified rapeseed oil) rapeseed is prepared by processing it with a petroleum solvent to heat and extract the oil. The second process of adding heat and acid is then used to remove the dirty solid (wax) that occurs during the first processing.
At this point, the newly made canola oil should be treated with more chemicals to improve the color and separate the different parts of the oil. Finally, since the chemical process produces a strong smelling oil, it must be chemically deodorized to be flexible.
If vegetable oil is going to be reduced or margarine is formed, the process of solidifying it at cold temperatures undergoes an additional process of hydrogenation. Unlike saturated fats (butter, coconut oil, etc.), vegetable oils are not naturally solid at these temperatures and must be hydrogenated to meet this requirement. During this hydrogenation process, the beautiful trans fats we hear about are formed.
This chart of this informative article on the history and production of canola oil illustrates this process in more detail:
Nothing like dinner-prepared, overheated, oxidized, and chemically deodorized salad dressings; I am
(Compare it to butter. Step 1: Milk cow. Step 2: Separate the cream naturally. Step 3: Whisk the cream. Step 4: Stir until it becomes butter.)
This article contains interesting videos on vegetable oil and butter production.
History of vegetable oil production and consumption
As I mentioned, vegetable oil in its present form was practically non-existent in the early 1900s. By this time, most people got their fat from animal sources such as meat, lentils, fat, butter, cream, etc.
The total amount of fat consumed has not changed much since then (it has decreased slightly) but its type has changed dramatically. The amount of vegetable oil that people ate in 1900 was basically none. Today, people consume an average of about 70 pounds of cooking oil a year. (We wonder, what can a 70-pound “food” that was not previously in human consumption do for our health?)
Add to that the fact that the animals we eat are often fed genetically modified pesticide-related seeds and grains (cows are supposed to eat grass along the way!) And our diet. The amount of omega 6 rich oils and seeds is really high!
Although vegetable oil existed in the early 1900s, its use increased greatly in the 1950s, when people were persuaded to eat vegetable oil and margarine and avoid “saturated fat filled with arteries.” An official campaign was launched for
Check the rise of canola oil (and butter deficiency) from now on:
And increase soybean oil production and consumption:
And corn oil:
As an interesting link, check heart disease and cancer rates since then. As noted in this article:
The statistics show that this is not true. At the turn of the century, butter consumption was 18 pounds per person per year, and vegetable oil consumption was almost non-existent. Still, cancer and heart disease were uncommon. Today, butter consumption is more than four pounds per pound a year, while vegetable oil consumption has increased. Heart and cancer and heart disease are also localized.
These herbivores and their derivatives have been increasingly used in processed foods and in roasting or cooking since the 1950s. They are marketed as healthy because they contain some levels of monounsaturated fats and omega-3 fatty acids.
What’s wrong with vegetable oils?
There are a lot of problems with using vegetable oil, and in my opinion, no money is safe. To understand this, let’s look at some of the biggest problems with vegetable oils:
Our bodies use them! Are not!
The proportion of fat in the human body is approximately ٪ sat اور saturated and monounsaturated fat, with only 3 ٪ multi-fat. Half of that is omega-3 fats, and that balance needs to be there. Vegetable oils contain high levels of high-fat fats and have replaced saturated fats in our diet since the 1950s.
The body needs fat to rebuild cells and make hormones, but it has to use the building blocks we have given it. When we give it high levels of polyunsaturated fats instead of the proportions it needs, it has no choice but to incorporate these fats into our cells during cell repair and regeneration.
The problem is that polyunsaturated fats are highly volatile and easily oxidized in the body (unless they are oxidized during processing or before exposure to light while sitting on a grocery store shelf). These oxidized fats cause inflammation and changes in the cells.
In arterial cells, these mutations cause inflammation that can block the arteries. When these fats get into the skin cells, their mutations cause skin cancer. (That’s why people often get the most dangerous forms of skin cancer in places where they’ve never been exposed to the sun, but that’s another day!)
When these oils enter cells in the reproductive tissues, there is some evidence that they can cause problems such as endometriosis and PCOS. In short, the body is made up of saturated and monounsaturated fats, and it is needed for maximum health.
Vegetable oils are high in omega-6 fatty acids
Earlier I talked about how the body needs omega 3 and omega 6 fats in balance, preferably a 1: 1 ratio. Most people consume more than the proportion of omega 6 fats, and this can cause anxiety.
Vegetable oils are high in omega-6 fatty acids and polyunsaturated fats, which create an imbalance of these oils in the body. Omega-6 fats are easily oxidized with exposure to heat or light. This is another reason that when this type of fat / oil gets into skin cells such as tissue, sun exposure to heat and light increases the risk of skin cancer.
A balanced level of omega-3 and omega-6 fats is linked to skin cancer and many other types of cancer. As explained in a recent article by the Institute of Natural Healing:
In a study conducted at the University of Western Ontario, researchers found the effects of ten different dietary fats, from the most saturated to the least saturated. What they found was that saturated fats caused the least number of cancers, while omega-6 polyunsaturated fats caused the most. Numerous other studies have also shown that polyunsaturated fats stimulate cancer, while saturated fats do not.1 And that saturated fat does not break down to form free radicals.2
In another study, Dr. Vivienne Rio, PhD, head of the Photobiology Research Group at the University of Sydney, fed a group of rats hollowed out while feeding several groups of them saturated and saturated fats. He discovered that rats that ate only saturated fat were completely immune to skin cancer. Skin cancer developed quickly in the high-fat group. In a later study, rats in the saturated fat group were given more unsaturated fat. Skin cancers developed quickly.
The 3% of our body, which is made up of a lot of saturated fat, contains approximately half omega 3 fatty acids and half omega 6 fatty acids and our body needs this balance. Omega-3s have been shown to reduce inflammation and prevent cancer, while too much omega-6 fats cause inflammation and increase the risk of cancer.
Over time, consumption of these oils, which are high in omega-6s and polyunsaturated fats, can lead to other problems, as described in this article:
Journal Infectious diseases Published a study called, Margarine intake in men and then coronary heart disease. The authors of the study followed participants in the Framingham Heart Study for 20 years and recorded their incidence of heart attack. They also discovered the use of both butter and margarine.
Researchers have found that as margarine consumption increases, heart attacks increase. As butter consumption increased … heart attacks decreased.
The study also divided the data into ten-year increments. What they discovered was that in the first ten years, there was very little correlation between the use of margarine and heart attack. However, during the second decade of follow-up, the group that ate the most margarine had 77% more heart attacks than no one ate!
Hmmm, saturated fat does not cause heart disease and vegetable-based fats. Something like I said before.
An imbalance of these fats can also damage the intestines and at the same time the consumption of grains can lead the body to a number of food allergies and autoimmune problems.
Chemicals and additives in vegetable oils and fats
Since vegetable oils are chemically prepared, it is not surprising that they contain harmful chemicals. Most vegetable oils and their products contain BHA and BHT (butylated hydroxynazole and butylated hydroxytovolin) which are synthetic antioxidants that help prevent food from oxidizing or spoiling the skin.
These chemicals have been shown to produce potentially carcinogenic compounds in the body, and are known to cause liver / kidney damage, immune problems, infertility, high cholesterol and behavioral problems in children. Are also attached.
Vegetable oils also contain residues of pesticides and chemicals used in their development and preparation, and most often come from genetically modified sources.
Reproductive distress and anxiety in children
Vegetable oil is extremely harmful to the reproductive system and to the developing bodies of infants and children. Because the reproductive system in both men and women is constantly producing and dividing new cells, there is a possibility of mutation and disturbance when these cells are made of the wrong type of fat and oxidize.
The same thing applies with infants and children whose cells are being distributed at a high cost. Mutations are more likely to occur because there is more cell differentiation. From this article:
What the scientific literature tells us is that a low-fat diet for children, or a diet in which vegetable oils are prepared for animal fats, results in a failure to grow tall and strong. Failure as well as learning disabilities increase the risk of infection. And behavioral problems. Teenage girls who are at risk of such a diet. If they manage to conceive, they are more likely to give birth to low birth weight babies, or babies with birth defects.
Excessive use of vegetable oils also causes problems in hormone production, as hormones depend on certain fats for their production. Vegetable oils that are hardened by hydro-hydrogenation to make margarine are especially harmful.
Other effects of vegetable oil on the body
Because vegetable oils oxidize easily, they eliminate antioxidants from the body, so the body must use them to try to neutralize the oxidation. People who consume a lot of vegetable oils and their products are at risk of vitamin E deficiency and other deficiencies.
The use of vegetable oil has been linked to many other issues, among them (from the same article above):
In experimental animals, foods rich in vegetable oils impair learning ability, especially in stressful situations. Are toxic to the liver; Compromise on the integrity of the immune system; Stress children’s mental and physical development. Increased levels of uric acid in the blood. Causing abnormal fatty acid profiles in adult tissues: is associated with mental decline and chromosomal damage and accelerates aging. Excessive use of polysaccharides has been linked to cancer, heart disease and weight gain.
In light of all this information, how do you sort out which oils are healthy and which are not? More importantly, how do you know how much each one will use to stay healthy?
To avoid oils and fats
Vegetable oils and their fats should be avoided altogether. There are many healthy alternatives and there is no reason or need to eat these types of fats. The main culprits to watch out for are:
- Canola Isle
- Corn oil
- Soybean oil
- “Vegetable oil
- Peanut oil
- Saffron oil
- Cotton oil
- Grape seed oil
- To shorten
- No counterfeit butter or vegetable oil products
These oils do not require any nutrition and many other types of healthy fats contain healthy fats in large quantities and in good proportions. The oils mentioned in this article contain a great deal of unsatisfactory, fascinating, and saturated content.
While it is easy to avoid these oils on their own, the difficult challenge is avoiding all the foods in them. Check out practically any processed foods, and you’ll find at least one of these ingredients, often labeled “partially hydrogenated corn / soybean.” / Etc. The oil may contain “or” soybean or canola oil. “Specifically, these foods contain one of the following unhealthy oils:
- Salad dressing
- Spices purchased in stock
- Artificial cheese
- Nuts and snacks are purchased at the store
- Snack food
- Practically anything is sold in the middle aisles of the store
Oil and fat to use freely
There are many wonderful and healthy fats that are good for the body, so there is no reason to use unhealthy ones. The most widely used fats for optimal health are:
- Coconut oil– Full of medium chain fatty acids and lauric acid, coconut oil is an all-star of saturated fat. Because the body’s fat synthesis is largely saturated fat, it is important to get enough of it from healthy sources. Coconut oil does not oxidize easily or slip easily at high temperatures, making it a good choice for cooking and baking. It also makes a great natural moisturizer and can be a substitute for butter.
- Meat – Meat, especially red meat, has received a bad rap, and unfortunately, like the animals we eat, we are also malnourished. Meat-fed beef and free-range poultry have a very different nutritional profile than their feedlot counterparts. Grass feed and free range meats have high nutritional levels, healthy forms of saturated fat and even omega 3s. If possible, use these forms of meat.
- Butter– This is usually the only food that people are happy to start using again. Butter tastes delicious, and grass-fed butter is a great source of fat-soluble vitamins, healthy saturated fats, and other nutrients. It contains a compound called Weston A Price Activator X, which is known to improve nutrient uptake and has anti-inflammatory benefits.
- Organic cream– Also a good source of healthy saturated fats, organic heavy cream is primarily liquid butter, and is best served with fruit tops, desserts or cream-based recipes.
- Olive Oilmon – High in monounsaturated fats and low in polyunsaturated fats, olive oil for salad dressings, homemade fruit and cold recipes. An excellent oil. It should not be used for cooking as its high monounsat retreat fat content makes it sensitive to oxidation at high temperatures.
- Palm oil– Has a high saturated fat content and is also heat stable. Some sources claim that palm oil production often encroaches on the natural habitat of endangered animals, although sustainable versions can be found. اگر شک ہے تو ، صرف ناریل کا تیل استعمال کریں۔
- ایوکاڈوس اور ایوکاڈو آئل– monounsaturated چربی کا ایک اچھا ذریعہ اور سلاد میں یا گوکیمول میں بہت اچھا ہے۔ ایوکوڈو آئل دودھ چکھنے والا ہے اور اسے سلاد ڈریسنگ میں استعمال کیا جاسکتا ہے۔
- مچھلی– مچھلی میں قدرتی طور پر اومیگا 3 فیٹی ایسڈ زیادہ ہوتا ہے اور جسم میں اومیگا 3 / اومیگا 6 کے توازن کو بہتر بنانے میں مدد مل سکتی ہے۔ پائیدار جنگلی گرفت کے ذرائع کی تلاش کریں ، اور پارا کو کم سے کم کرنے کے ل small چھوٹی مچھلیوں جیسے ٹونا ، سارڈینز ، سالمن ، وغیرہ پر قائم رہیں۔
- انڈے– صحت مند چربی کی کمیونٹی کا ایک اور اسٹار ، انڈے میں وٹامن ، صحت مند چربی اور ضروری کولیسٹرول بھرا ہوا ہے۔ انھیں روزانہ فری فری رینج کے ذرائع سے استعمال کریں۔
اعتدال میں استعمال کرنے کے لئے تیل اور چربی
کچھ چربی غذائیت بخش اور جسم کے لئے فائدہ مند ہوتی ہیں لیکن پھر بھی اگر انہیں کھایا جائے تو اعتدال میں ان کا استعمال کرنا چاہئے۔ بہت سے لوگوں میں اومیگا 6 چربی کی اعلی سطح ہوتی ہے اور اس وجہ سے جسم میں چربی کے توازن کو گندا کیا جاسکتا ہے۔
- السی کے بیج کا تیلاگرچہ اس میں ومیگا 3s کی اچھی مقدار ہوتی ہے ، اس میں اومیگا 6s کی بھی بہت مقدار ہوتی ہے اور اس میں کثیر مقدار میں پایا جاتا ہے تو گرم ہونے کی وجہ سے اس میں آکسیکرن کا خطرہ ہوتا ہے۔ فش آئل اومیگا 3s کا ایک بہتر ذریعہ ہے ، اور عام طور پر ، میں فلیکس آئل کی سفارش نہیں کرتا ہوں ، حالانکہ یہ یقینی طور پر بدترین آپشن نہیں ہے۔
- اخروٹ کا تیل– اومیگا 6 چربی میں بھی اعلی ہے ، لیکن اس کا بہت اچھا ذائقہ ہے اور اسے کبھی کبھار ڈریسنگ یا میٹھیوں میں بھی محفوظ طریقے سے استعمال کیا جاسکتا ہے۔ یہ دوسرے نٹ تیلوں کے مقابلے میں زیادہ درجہ حرارت پر آکسیکرن کے لئے قدرے زیادہ مزاحمت بھی رکھتا ہے۔
- ماکادیمیا نٹ آئل– یہ میرا پسندیدہ چکھنے تیل ہے ، لیکن یہ مہنگا ہے۔ یہ سلاد ڈریسنگ یا میو میں بہت اچھا ہے۔ اس میں بہت ساری چکنائی والی چربی اور کم سطح کی کثیر تعداد میں چربی ہوتی ہے۔
- گری دار میوے– بیشتر اقسام کے گری دار میوے (یاد رکھیں مونگ پھلی گری دار میوے نہیں ہیں) پروٹین اور صحتمند چربی کا ایک اچھا ذریعہ ہیں اور اعتدال میں بغیر کسی مسئلے کے کھا سکتے ہیں۔ بس یہ یقینی بنانے کے لئے چیک کریں کہ وہ سبزیوں کے تیل میں نہیں پکایا ہے ، جو اکثر ایسا ہوتا ہے۔ گری دار میوے میں فائٹک ایسڈ بھی ہوتا ہے ، لہذا ان کا زیادہ سے زیادہ استعمال دانت اور ہڈیوں کی صحت کے لئے بھی مسئلہ بن سکتا ہے۔
آپ پہلے ہی سبزیوں کے تیلوں کا کیا کریں؟
اگر آپ کے گھر میں پہلے ہی کچھ غیرصحت مند سبزیوں کا تیل موجود ہے تو… ان کو مت کھائیں! میں بھی بیکار کا مداح نہیں ہوں ، لہذا ان کو دوسرے طریقوں سے استعمال کریں۔ انھیں گھر سے تیار پلے ڈو یا فرش کلینر بنانے کے لئے استعمال کیا جاسکتا ہے۔ آپ انہیں تیل کے اوزار کے ل tools اپنے شیڈ میں بھی لگا سکتے ہیں۔ (کیا میں نے تذکرہ کیا ، ان کو مت کھاؤ!)
اس مضمون کا میڈیکل طور پر ڈاکٹر رابرٹ گالامگا نے جائزہ لیا ، جو بورڈ سے تصدیق شدہ داخلی دوائیوں کا معالج ہے۔ ہمیشہ کی طرح ، یہ ذاتی طبی مشورہ نہیں ہے اور ہم آپ کو مشورہ دیتے ہیں کہ آپ اپنے ڈاکٹر سے بات کریں یا اسٹڈی ایم ڈی میں ڈاکٹر کے ساتھ کام کریں۔
کیا آپ سبزیوں کا تیل پھینکنے کے لئے تیار ہیں؟ پھر بھی سوچیں کہ کینولا تیل دل صحت مند ہے؟ نیچے بانٹیں!