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Did You Not Know That Seed Oils Are Bad For You?
If you read that first line, then you're most likely getting your nutritional information from uninformed people/content… and to further call you out, probably from some sort of short-form content.
But no worries, that’s why you have me! I’ll break down the whole fat thing for ya.
You’ve heard that top line many times I’m sure. From social media, friends, and maybe even that really fit person at the gym…
The issue here is that despite what you’ve heard, there is no inherently “bad” or “evil” plot behind seed oils. They’re typically rich in unsaturated fats like monounsaturated and polyunsaturated (I’ll explain what these are below).
When seed oils become an issue, is when they’re reheated multiple times. For example: margarine, fast food restaurants, ultra-highly processed food facilities, most likely your grocery store’s fried food section, etc… so you’re probably seeing a theme here, right?
This type of reheating and reusing develops the actual bad fats like trans fats. And before I move on to the breakdowns for those of you who don’t read past this first section, an easy ingredient to spot on an ingredients label is partially hydrogenated oil. Typically found on the label of nut type processed foods… think peanut butter.
And no, they don’t have to list anything that is under whatever the guidelines specify for a serving.
For example, those non-stick spray oils have as much fat as their normal bottled oil sources. But because the serving size is such a small amount, they don’t have to list any calories. Go look. The serving size is a fourth of a second. Wild stuff.
“Learning is a treasure which accompanies its owner everywhere.”
What Are the Types of Lipids?
Lipids are the encompassing name for fats.
For a quick list, the major lipid types are:
-Fatty Acids = energy & precursors
-Steroids = hormones & membrane regulation
-Triglycerides = energy storage
-Phospholipids = cell membranes
And they all play a vital role in everyday functions and, well… being alive. Because they’re so vital, this is why it’s important to consume enough. Not only so your cells and energy function normally, but so that you’re producing enough hormones to regulate your mood, energy, and pathways.
For instance, your brain, arguably the most important organ in your body, is made of ~10-12% fat. The rest is water (~75-80%). Your brain is just a bumpy, watery, lipid container filled with (hopefully) actively firing neurons.
And a quick fun fact for ya: your brain roughly consumes about 20% of your daily calories.
If you struggle with mood and mental health issues. Outside of very serious conditions (obviously). A good place to start is to regulate the diet a bit better with making sure you have a balanced macro profile of proteins, carbs, and fats. Shooting for roughly ~20-30% of total calories coming from fats daily.
And incorporating a task or hobby you partake in that does not require a screen of any kind. A few examples are reading, writing, walking, board games, learning/playing an instrument, etc...
The theme here is to make yourself think, work, and play. Your brain will thank you.
What’s the Difference in Fats?
I’m glad you asked. The main two types I want you to think about and understand are Saturated Fats (no double bonds) and Unsaturated Fats (one or more double bonds). Generally, you want the majority of your fat content to come from the unsaturated fats. Because of the bonds, your body processes them better. However, this is not me saying to steer clear of saturated fats. We do need them. Both types are utilized in our bodies for important functions and development. But the unsaturated fats should be a bit higher.
Saturated Fats
Common Food Sources:
Butter
Cheese
Red meat
Coconut oil
Whole milk
Unsaturated Fats come in two main forms:
Monounsaturated Fats
Common Food Sources:
Olive oil
Avocados
Almonds
Cashews
Peanuts
Polyunsaturated Fats
Omega-3 Sources:
Salmon
Sardines
Mackerel
Chia seeds
Flaxseeds
Omega-6 Sources:
Sunflower oil
Corn oil
Soybean oil
Walnuts
Pumpkin seeds
Now, there is a disclaimer here. I do believe there is no issue with seed oils and the research backs this up when done by reputable and non-biased labs. Unfortunately though, the Western diet is high in Omega-6. With the typical ranges being 10:1 or 20:1. When it should be ideally in the range of 1:1 to 4:1.
Yes, omega-6 is an unsaturated fat… but balance is key.
A brief touch on High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). To regulate these in favorable ranges: Regular Exercise & Keeping a Balanced Fat Intake.
At ~20-30% of fat from total daily calorie intake, shoot for: a third of it being from saturated fats or ≤10% of total calories. And the remaining being unsaturated fats or ~15-20% of total calories. Doesn’t have to be perfect. No need to stress about it. Just make small diet changes when eating/cooking.
To wrap this up. Fat is extremely important. And it’s good to understand that we live in a time and part of the world that doesn’t have to worry as much. I will always stand by the phrase “Only the fortunate have the blessing to manipulate their diet as they please.”
I’m not here to make anyone feel guilty or bad about their diet choices. But it is important to understand that there are places and people that have no choice in the matter. They’re not starving themselves for a certain look, nor are they overeating from over-consumption and pleasure. I think we can all do a bit better. The first place to start is making better choices in the form of what and how we eat.
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Mind the diet.
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