No matter where you turn, you hear conflicting information about refined oil. Especially, one hears about the Mediterranean diet and how healthy it is because of extra virgin olive oil (EVOO.)
It’s amazing how much misinformation is out there. Who would knowingly sell refined oils proven to cause heart attacks, stroke or death?
‘When one health authority says one thing and another contradicts, who do we believe’?
I know through my own experience that eating seeds and nuts high in Omega 6 always causes inflammation in me. This is in vegetable oils like corn, coconut, safflower, sunflower, palm and soybean. They are commonly added to snack and junk foods like potato chips, corn chips, crackers and cookies, etc..
“Sure, we may love cooking with oil and adding it to our food, but the question is… ‘Is it loving you back'”?
When we cook with oil, the high heat changes its molecular composition. Additionally, you can inhale toxic fumes cooking and free radicals consumed can damage body tissues.
‘No difference was found in the acute adverse effect of the ingestion of different vegetable oils on the endothelial function. All the vegetable oils, fresh and deep-fried, produced an increase in the triglyceride plasma levels in healthy subjects ’.
After I ate a fatty or oily meal, I got tired and lethargic. After using extra virgin olive oil my chest felt heavy and was harder to breathe. Oil is empty calorie and low nutrition. We can get ample calories eating more beans, rice and potatoes. Resistant starch gives long lasting energy having half the calories of fat/oil.
‘Mediterranean diet is recommended by the American Heart Association/American College of Cardiology, the National Heart Foundation of Australia, and the European Society of Cardiology for patients with cardiovascular risk. These institutes recommend Mediterranean diet on the evidence of modest dietary effects on a Mediterranean diet on reducing the risk of cardiovascular disease. However, the current RCTs do not provide definitive clinical outcomes of Mediterranean diet on the cardiovascular events. Therefore, this weakness of the current evidence requires further strong clinical research ’.
*Randomized controlled trials (RCTs)
The citations I’ve added is evidence any refined oil causes cardiovascular problems. Furthermore, while animal products do contain saturated fat, there is no evidence refined oils improve ones health.
Another study I recently read was that the food eaten in the Mediterranean diet brings better health despite adding extra virgin olive oil. Studies pointing to many tablespoons a day to a liter a week of EVOO added to the diet sound convoluted at best. I’m sorry, but that kind of advice just doesn’t ring true.
‘Oils have no fiber and minerals. Yet, I have found mono unsaturated is not better for arteries than saturated fat. They both damage endothelium (inner lining of our arteries)’
I am not convinced olive oil and other refined oils in any amount are factually health giving. Until there is conclusive proof ‘any’ alleged refined oils are actually good for you, there’s natural plant based whole food sources like avocados, seeds and nuts eaten in moderation which actually do contain essential fiber, fats, vitamins and minerals.
‘Maybe limiting EVOO to no more than two tablespoons a day on salads it OK’
Source- 1 Rueda-Clausen CF;Silva FA;Lindarte MA;Villa-Roel C;Gomez E;Gutierrez R;Cure-Cure C;López-Jaramillo P; “Olive, Soybean and Palm Oils Intake Have a Similar Acute Detrimental Effect over the Endothelial Function in Healthy Young Subjects.” Nutrition, Metabolism, and Cardiovascular Diseases : NMCD, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/17174226/.
2 Al-Ghamdi, Sameer. “The Association between Olive Oil Consumption and Primary Prevention of Cardiovascular Diseases.” Journal of Family Medicine and Primary Care, Medknow Publications & Media Pvt Ltd, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6259537/.
Note- consult your doctor before you change your diet.