Seed Oils and Saturated Fats: Part One
Plus, I am Once Again Asking You to Avoid Fad Dieting Trends
**This article covers information related to dieting. If you have any chronic conditions that would change your reactions to the mentioned nutrition sources, then this information may not apply to you in the same way as I will speak about them.**
There are a lot of directions to go with this - But I want to start with this: the root cause of obesity is the rise of net calories in Americans, that being, a higher number of calories coming in than going out. The modalities for that can differ from person to person, but many people are overindulging in similar ways.
On seed oils - I’m defining seed oil as vegetable oil or other food products extracted from seeds or foods via heavy processing methods. These oils are often used in cooking to enhance foods. Seed oils have taken center stage in the realm of controversy, as they are believed to cause obesity. Firstly, the only cause of obesity is net positive calories beyond a certain maintenance level. Now, about one million and five factors influence net calories, so the discussion is - Are seed oils influencing this?
On a nutritional level, one tablespoon of Canola Oil contains 124 calories from 14 grams of fat. It is nearly devoid of nutrients other than trace amounts of Vitamin E and K. Advocates for seed oils point to their high levels of polyunsaturated and monounsaturated fats, which are associated with good health factors, including lowering “bad” (LDL) cholesterol by increasing “good” (HDL) cholesterol. The buildup of LDL in the arteries can create clogs, restrict blood flow, and lead to heart attacks, heart disease, and other chronic health issues. — This leads directly to the conclusion against saturated fats, which is that they raise the LDL cholesterol levels. Saturated fats are commonly found in animal products such as butter, meat, and eggs. All of these conclusions have been heavily researched and proven, and this would indicate that seed oil enthusiasts are right.
It would, that is, if you did your research by ignoring every other factor about seed oils and meats.
Poly/Monounsaturated fats are great for raising HDL cholesterol, which is great for health. First problem: They’re still fats. Consuming them in excess will lead to weight gain, and higher fat mass is directly associated with higher LDL cholesterol levels. Second problem: Protein. (and I’m going to camp on this one for a bit)
If anyone tries to tell you that protein is bad, beg them to do more research. Proteins contain amino acids which are critical to… (inhales)
Muscle function, muscle building, sleep, hormone regulation, joint health, mood regulation, collagen production (joint health again), injury repair, fat metabolism, and energy.
Many of these things reduce the risks of all-cause mortality. Proteins are necessary. The issue is that no food source on the planet compares to quality meats in the realm of protein. Firstly, because the protein-to-calorie ratio of most meats is higher than nearly any non-meat source. Secondly, plant protein sources don’t include all nine essential amino acids - making them an incomplete source. Meats, however, include all nine and are thus a complete source. It IS possible to find all nine with plant sources IF you supplement with missing amino acids.
So, the verdict on seed oils: Are they bad? It depends. The dose always makes the poison; controlled amounts of seed oils (under your caloric maintenance) would not be harmful. However, seed oils are everywhere, and their prevalence is likely one of many contributing factors to the obesity epidemic.
The verdict is the same on saturated fats but with another caveat: the benefits of quality protein intake cannot be overstated, thus making the exclusion of meat (for purely nutritional purposes in a healthy person) objectively misguided. However, LDL cholesterol must be managed. Luckily, there are many ways to reduce it. HDL cholesterol can also be obtained from avocados, nuts, and legumes - not just seeds. LDL can also be lowered by managing weight, aerobic exercise, and stress management.
**A note on the above - I’m not advocating against Veganism alone, but for any elimination diet (Carnivore most definitely included). It is possible to live with an elimination diet IF you supplement with the micronutrients and other nutritional factors that elimination diets inevitably omit (such as necessary amino acids). If you choose an elimination diet for religious or personal reasons, then I would recommend you also research proper supplementation in accordance with that diet.
Takeaways
Nothing beats controlling caloric intake, consuming quality protein, and exercising. Seed oils and saturated fats are not inherent enemies. Still, the former provides a single health benefit when it is attainable in many other ways that aren’t made entirely of fat. Saturated fats should be moderated, but avoiding meat because of saturated fats would be like not eating food for fear of choking.
Thank you for reading Thinking Fitness! I have more to say on this topic, so be on the lookout for part two… Remember to subscribe so you don’t miss it, and share it with others!
Coming soon - The Seven Countries Study, and the Rise in American Obesity