Good Bad and Ugly Fats and Oils | Majid Ali MD
For many years patients have had many questions about healthy fats and unhealthy fats – This is an explanation
Fats and Oils
First Choice (The Good)
Flaxseed oil **
Third choice (The Bad)
Cotton seed oil
Animal fat shortening
Lard and beef fat
* Ghee (clarified butter) can be prepared by gently warming the butter and skimming off the top layer of “white fats” rich in saturated and polyunsaturated fats and milk proteins; the latter seems to improve the tolerance of ghee for many individuals who are sensitive to milk proteins.
** Flaxseed oil is an excellent source of omega-3 and omega-6 oils. Cold pressed flaxseed oil should be purchased in dark bottles and should be kept refrigerated with the cap tightly closed. Three 200 mg capsules of vitamin E added to the bottle of flaxseed oil are very effective in preventing undesirable oxidation of the oil.
Evening primrose oil
Black currant oil
Aging Oxidant oils: (The Ugly)
Animal fat shortening
Cholesterol-free fatty Foods**
* Margarine contains up to 35% of fats as trans fatty acids which cannot be utilized by human tissues. Trans fatty acids raise the blood levels of LDL (“bad”) cholesterol and lower blood levels of HDL (“good”) cholesterol.
** Cholesterol-free fats are rendered “cholesterol-free” through chemical processes that introduce trans fatty acids and toxic cyclic compounds into these fats. Trans fatty acids and toxic cyclic fatty compounds cannot be metabolized by the body and, quite literally, clog up the molecular wheels of fat metabolism in the body. The immune system resents this onslaught of toxic molecules and mounts an immune response by making antibodies specifically directed against these toxic compounds. These antibodies try to capture these toxic compounds by making complexes with them and clear them, but have a limited capacity for it. With passing years, denatured and toxic fats in supermarket foods prove to be too large a burden for the immune system to bear. Complexes formed of toxic fats and antibodies accumulate within the lining of the blood vessels, and plaque begin to form. Research also shows how trans fatty acids raise LDL cholesterol and lower HDL cholesterol, changes which further impair normal cholesterol metabolism (N Eng J Med 323:439; 1990).
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