For fast reading, scan through the topic headings in BOLD BLACK, important conclusions in BOLD BLUE, and "Must Know" in BOLD RED. To jump to specific sections in this article, click on the respective LINKS in the Table of Contents.
Information presented here is for general educational purposes only. Each one of us is biochemically and metabolically different. If you have a specific health concern and wish my personalized nutritional recommendation, write to me by clicking here.
Monounstaurated fat - oilive or canola oil
Polyunstaurated fat - sunflower or soybean oil
Saturated fat - butter, coconut, or palm oil
Trans-fat - hydrogenated fat used in cookies and commercial French fries.
Olive Oil - The Best of the Bunch
Olive oil is a wonderful
source of omega-3 fatty acid. It belongs to a class of fat called
monounsaturated fat which is the best kind for your heart.
Many studies have validated the use of olive oil, especially virgin ones. In one study, researchers confirmed that adults who consumed 25 ml or 2 tablespoons of virgin olive oil a day for one week showed less oxidation of LDL ("bad") cholesterol and higher levels of antioxidant compounds, particularly phenols, in their blood.
Antioxidants help to prevent oxidative damage. The latter is caused by free radicals, by products of our bodies, which can damage body tissues. Oxidation of LDL Cholesterol causes arteries to harden and can lead to heart diseases.
In the Mediterranean countries, where the nation's diet is rich in olive oils, fruits, vegetables, and grains and low in saturated fat from meat, these countries have reported lower rates of heart diseases. In Italy and Spain, where their diet contains more than one third of their daily calories from fats high in monounsaturated fatty acids, they also have a lower rate of heart diseases. Monounsaturated fats is said to lower total cholesterol and LDL cholesterol of the body. But while all types of olive oil are sources of monounsaturated fat, virgin olive oil contains higher levels of antioxidants, particularly phenols and vitamin E, because it is less processed. Please note that olive oil should not be used to deep fry food as the heat will change the structure of the oil. Olive oil is best used uncooked.
In another study, 16 healthy adults were asked to avoid
phenol-containing foods such as coffee, tea, wine and vegetables for four days.
On the fifth day of the study, the adults were asked to take 50 ml of virgin
olive oil alone or with bread. During the study, they were to abstain from food
with phenols for 24 hours. Subsequently, they ate their regular meals,
supplemented by 25 ml of olive oil per day for one week. They were also told to
avoid food high in fat content such as butter, margarine, cooking oil, nuts,
baked foods and eggs.
Blood samples, which were taken from these adults before and during the study showed that after taking the olive oil supplements, the level of antioxidant compounds, including vitamin E and phenols was higher after one week. Levels of oleic acid, the predominant type of fat in olive oil, as well as monounsaturated fatty acids was also higher. These changes were associated with a slower LDL oxidation rate.
In this study, it was showed that including 25ml of virgin olive oil in our daily diet reduced the risk of high cholesterol. This was because virgin olive oil not only lowered cholesterol level; it also increased the resistance of LDL to oxidation because of its richness in oleic acid and antioxidants.
Different Oil For Different Purpose
For deep frying, use saturated oil is best. Coconut and palm oil fall into this category.
Corn, safflower, sunflower, soybean, and peanut oil are high in poly-unstaurated fat with a higher omega-6 than omega-3. These should be used uncooked as a salad dressing. But the better oil for salad dressing is olive oil, because of the high omega-6 contents in other type of vegetable oils. The overabundance of omega-6 fats in the diet can cause an imbalance of the omega-6 and omega-3 ratio, and leads to many health concerns.
Canola oil has gone through a long road of genetically modifying, purifying and processing to get to the consumable state it is today. It is perfectly safe for consumption today and it does offer many health benefits. For the general public, canola oil is more affordable than olive oil for the health benefits it offer. Due to its high smoking point, it is great to use for high heat cooking.
For stir frying, rice bran oil, grape seed oil, or canola oil.
For medium heat, use light olive oil, almond oil, walnut oil or sesame oil.
For salad dressing, use extra virgin olive oil.
For stir frying, use olive or canola oil.
Avoid trans-fat at all circumstances such as margarine and hydrogentated fat present in cookies and frech fries. These are carcinogenic.
Message from Dr. Lam
I hope you have enjoyed reading this article. If you have areas you don't understand,
or if you have a specific health concern, feel free to write to me by clicking here.
About The Author
Michael Lam, M.D., M.P.H., A.B.A.A.M., is a western trained physician specializing in nutritional and anti-aging medicine. Dr. Lam received his Bachelor of Science degree from Oregon State University, and his Doctor of Medicine degree from the Loma Linda University School of Medicine in California. He also holds a Master’s degree in Public Health. He is board certified by the American Board of Anti-Aging Medicine where he has also served as a board examiner. Dr. Lam is a pioneer in using nontoxic, natural compounds to promote the healing of many age-related degenerative conditions. He utilizes optimum blends of nutritional supplementation that manipulate food, vitamins, natural hormones, herbs, enzymes, and minerals into specific protocols to rejuvenate cellular function.
Dr. Lam was first to coin the term, ovarian-adrenal-thyroid (OAT) hormone axis, and to describe its imbalances. He was first to scientifically tie in Adrenal Fatigue Syndrome (AFS) as part of the overall neuroendocrine stress response continuum of the body. He systematized the clinical significance and coined the various phases of Adrenal Exhaustion. He has written five books: Adrenal Fatigue Syndrome - Reclaim Your Energy and Vitality with Clinically Proven Natural Programs, The Five Proven Secrets to Longevity, Beating Cancer with Natural Medicine (Free PDF version), How to Stay Young and Live Longer, and Estrogen Dominance. In 2001, Dr. Lam established www.DrLam.com as a free, educational website on evidence-based alternative medicine for the public and for health professionals. It featured the world’s most comprehensive library on AFS. Provided free as a public service, he has answered countless questions through the website on alternative health and AFS. His personal, telephone-based nutritional coaching services have enabled many around the world to regain control of their health using natural therapies.
For More Information
© 2005 Michael Lam, M.D. All Rights Reserved.