In this episode, Dr. Steve explains the molecular structure of fats and how they affect our health. He discusses different types of fats, including essential fatty acids, and the dangers of highly processed vegetable and seed oils found in many processed foods. Dr. Steve recommends avoiding these oils and sticking with healthier options like coconut and olive oil.
By the end of this episode, you'll have a better understanding of which oils to avoid and which ones to consume to promote better health. Listen in to find out how you can make informed choices about the oils you use in your daily diet.
[00:01 - 03:44] The Molecular Structure Using the Centipede Analogy
The analogy of a centipede with carbon atoms as sections and hydrogen atoms as legs
A fully saturated fatty acid has two legs for every segment of the carbon chain.
Removing one leg creates a double bond and makes the fatty acid unsaturated.
Monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids have more than one double bond.
Unsaturated fatty acids are less stable and more prone to oxidation than saturated fats.
[03:45 - 06:48] Different Types of Fats
Saturated fat is a type of fat that is solid at room temperature, usually coming from animal sources, but it can also come from plant-based sources like coconut oil.
Unsaturated fats have double bonds, are mainly found in plants, and are liquid at room temperature. Fish oil is an exception. It is liquid at room temerature, but comes from fish. This is an example of a healthy unsaturated fat.
Monounsaturated fats have only one double bond and makeup 90-95% of the fats in our bodies.
Polyunsaturated fats make up 5-10% of the fats in our bodies and are important in making all the cell membranes of every cell. Still, they are sensitive to oxidative damage and are not very stable.
[06:49 -16:53] Importance of Essential Fatty Acids and their Effects
Essential fatty acids (EFAs) are polyunsaturated fatty acids that the body cannot produce and need to be obtained from food.
There are two types of EFAs: Omega-3 and Omega-6. Omega-3s are precursors to anti-inflammatory prostaglandins, while Omega-6s are precursors to inflammatory prostaglandins.
Omega-3s can be found in fish and certain plant foods like flaxseed, walnuts, and green leafy vegetables.
Omega-6s are historically found in animal and certain plant foods. They are inflammatory precursors that can also be obtained from nuts and seeds.
Highly processed Omega-6s increase inflammation in the body, which can cause small dense LDLs and other health issues.
[16:54 -21:31] Industrial Processing Linked to Obesity and Diabetes
Soybean is one of the dominant sources of polyunsaturated fats in the US due to their cheap cost of production.
Soybean oil has been found to be more obesogenic and diabetic than coconut oil.
Bread often contains unhealthy amounts of sugar and polyunsaturated oils.
Industrial processing is what makes these oils unhealthy, as they go through high temperatures, pressures, and chemical solvents, as well as a bleaching and deodorizing process.
[21:31 - 27:21] Closing Segment
Be cautious when reading studies, as food and drug companies may fund studies that align with their beliefs.
Avoid products with corn oil, soybean oil, cottonseed oil, sunflower oil, safflower oil, and any kind of seed oil or vegetable oil.
Stick with coconut, olive, avocado, real butter, real lard, and beef tallow.
Stay away from processed foods in boxes, bottles, bags, or cans as they contain harmful vegetable and seed oils and chemicals that are bad for organs and cause oxidative damage.
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Tweetable Quotes:
"The more of this stuff that you eat in these boxes, bottles, bags, or cans, the more inflammation you're putting into your body." - Dr. Steve Hughlett
"There's no such thing as good or bad oils just because something is saturated or unsaturated. It's mainly the amount ingested, because a little does a little good, but if you start getting more than that of these polyunsaturated fats, now you're gonna start causing increased inflammation and organ damage." - Dr. Steve Hughlett
"The more double bonds you have, the more unstable the oil is and the more prone to oxidation there is. And that's what happens with these polyunsaturated fats." - Dr. Steve Hughlett
