Fri, Feb-22-19, 04:05
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Senior Member
Posts: 14,684
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Plan: EpiPaleo/Primal/LowOx
Stats: 220/130/150
BF:
Progress: 129%
Location: USA
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Quote:
Originally Posted by Meme#1
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Yes, I get the kind in spring water for that reason. Here's Mark Sisson again, on avocadoes:
Quote:
The avocado is rather rich in linoleic acid (though most of the fat is monounsaturated), leading some among us to avoid or severely limit its consumption. But research in actual avocado-eating humans paints a different story. An avocado eaten with your meal lowers the postprandial inflammatory response, triglyceride increase, and endothelial dysfunction normally associated with meals. Avocados also lower the number of LDL particles in your blood, a significant (and probably real/causative) risk factor for heart disease. I mean, c’mon. No guacamole? No diced avocado in your salad? That’s not living.
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Linoleic acid in the form of refined vegetable oils is still to be avoided. But I’m just not convinced whole food sources of linoleic acid have the same effect on us. We call out other researchers when they demonize a food we like because of a single component, for good reason. We should be careful not to practice nutritional reductionism to justify demonizing a nutrient we don’t like.
https://www.marksdailyapple.com/why...tter-after-all/
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My bold, since that is his point about refined vegetable oils vs the naturally occurring amounts in foods which do not increase the inflammatory response: what seed oils are known for, after all.
We also might have hit on why too many nuts are known to be stallers, we've certainly ruined most pork rinds, and I feel much better about my guacamole habit
Myself, I get a definite poor response from seed oils, and have compelling reasons to avoid them because I know they increase my inflammatory response, which is on a hair trigger lately.
But a handful of nuts vs a whole meal fried in old vegetable oil?
Quote:
Americans get almost 70% of their PUFA (mostly omega-6) from oils, shortening, and margarine and just 6% from beans, seeds, and nuts, 1% from eggs, and 13% from meat, poultry, and fish as of 2004 (PDF). So when we talk about omega-6 intake, we’re really talking about french fries (cooked in vegetable oil), packaged pastries (made with shortening), and processed, high-sugar, high-(vegetable)fat junk food intake.
If most of our omega-6 is coming from the linoleic acid found in cooking oils and processed baked goods, most of the omega-6 we’re eating is highly oxidized, rancid, and maybe even worse.
In one study, just 20 frying sessions were enough to drastically alter sunflower oil, oxidizing the fats and creating cyclic fatty acid monomers which – when eaten – affect fatty acid oxidation, carbohydrate metabolism, and liver enzymes. Dietary linoleic acid that has been oxidized via heat has been shown to directly lead to atherosclerosis. To determine how often most restaurants actually change their frying oil our for new oil, I looked at a topic called “How often do you clean your deep fryer?” in a popular online forum for diner owners. Responses varied from “every day” to “weekly,” with some topping off their oil as they went or relying mostly on filtration of solids. Either way, it’s not very reassuring.
The susceptibility to oxidation may be why diets high in linoleic acid have also been linked to increased oxidized LDL, while diets high in monounsaturated fat – like the traditional Greek diet, rich in extra virgin olive oil – produce considerably lower levels of oxidized LDL.
Omega-6 fat is thus “bad” because the most abundant source of it in our diet is heated vegetable oil, because it’s so susceptible to oxidation, because excessive heating can even create trans-fats out of it, because it’s a proxy for processed junk food, and because it contributes to oxidized lipids in our blood.
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That makes sense to me. Nut eaters can rejoice!
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