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Electrolytes: Who Needs Them?

Electrolyte balance and hydration is important for everyone. For those who sweat for extended periods of time, extra support may be needed.

by Mila McManus, MD

Maintaining electrolyte balance and hydration are simple for those who engage in light exercise and normal daily activities. You can achieve this by using high-quality salt[1] in food, enjoying salty nuts, fresh vegetables, and fruits, and drinking plenty of filtered water. These simple steps are likely all you need.

However, extra support may be necessary for those who exercise heavily, work outside, sweat for extended periods of time, and participate in endurance sports such as cycling, golf, or marathons. In these situations, it’s important to be proactive in maintaining your electrolyte balance and hydration.

Let’s explore some simple pantry options that can help everyone maintain their electrolyte balance and hydration.

  • 20 ounces of filtered water with ⅛ teaspoon of quality salt and a twist of lemon and/or lime. For more flavor, add a couple of cucumber slices, a slice of orange, and several mint leaves.
  • Prepare small snack portions with salted nuts. Add just a few pieces of dried fruit and pumpkin seeds. Pack raw vegetables such as celery, cucumber, carrot, and bell pepper strips. Salt them as well!
  • Simple electrolyte replacement recipe:

4 cups of warm water, ¼ cup of fresh lemon or lime juice, 2 teaspoons of raw, unfiltered honey, and ¼ teaspoon of your preferred high-quality salt.  Blend these ingredients together, refrigerate, and pour into a portable stainless steel or glass water bottle.

Alternatively, if you prefer to purchase an electrolyte product, be aware that many have not-so-good ratios of essential minerals.  This can disrupt intracellular balance, meaning balance of minerals inside of your cells. High milligrams are not necessarily better. The proper balanced ratios between them matter more.  It is also important to avoid brands that include food colorings, artificial sweeteners, caramel coloring, poor-quality minerals, gums, modified food starch, or sugar (e.g. Gatorade, Powerade)[2]

We have carefully vetted Biotics Research Electrolyte Forte (available in our office ) for our patients. It is pharmaceutical grade, hypoallergenic, and has a pleasant flavor.  The flavor is so mild that, if you add to enough water, it has almost no flavor, which many people prefer!

[1] Redmond’s Real Salt, Celtic Salt, Himalayan Pink Salt (watch out for knock-offs!)

[2] The Nuun Instant Electrolyte Powder Packets are a satisfactory economy alternative.

 

By |2024-08-22T08:08:54-06:00August 22nd, 2024|Articles, General|

Glyphosate: Found in Organics

by Mila McManus, MD

Even if you eat 100% organic, some oats and cereal, chickpeas, hummus, and breads have been found to contain glyphosate!

You may have heard about glyphosate being found in organic foods. Apparently, it is true.  Even if you eat 100% organic, instant oats, some cereals, chickpeas, hummus, and some bread have been found to contain the toxic weed-killer glyphosate!

You might wonder how this can happen when the USDA’s organic certification program forbids spraying glyphosate on organic crops. One certain answer involves the complexity and difficulty of preventing cross-contamination. Organic food fields are exposed to glyphosate through wind drift, contaminated water, equipment, and food-contact surfaces. Preventing these cross-contaminations can be prohibitively expensive to food producers and is a bigger problem than most people realize. Unfortunately, other reasons include human error, incompetence, and greed.

Does this mean it’s not worth eating organic?  Of course not. Studies show that when we switch to an all-organic diet, we can reduce the amount of glyphosate (and other toxins) in our bodies by a whopping 70% in just one week.  Glyphosates are toxic to every cell, tissue, and organ in your body, especially the liver.  Not every organic food has glyphosate; by changing to organic foods, the amount of glyphosate consumed profoundly decreases.

Another reason to choose organic is to avoid other toxic aspects of living. Toxins are everywhere– nonstick cookware, heavy metals and chemicals in drinking water, weed killers and other pesticides, industrial air pollution, BPA and other chemicals from plastics, phthalates from personal care products, artificial sweeteners, food colorings, and artificial flavorings, etc.  

Watching what we put on and in our bodies is a good first step, but it’s not enough. We must also promote our bodies’ natural detoxification exit pathways to remove these toxins. Otherwise, the build-up presents a heavy burden on our organ systems, leading to disease. Breathing, sweating, urinating, bowel elimination, and mobilizing lymphatics all help to eliminate toxins. Your lungs, skin, kidneys, colon, liver, and mucous membranes work daily to eliminate toxins – another reason to emphasize clean food and water to support your exit pathways!

Sometimes the news can make us want to give up altogether. Truthfully, it makes it more important than ever to supplement, detoxify, avoid sources of toxicity, and sweat for better health!

Be Well. Choose Organic. Detox Daily. 

References: GreenMedInfo Daily Newsletter. July 16th, 2024. Organic Food Shocker: Is Toxic Glyphosate Hiding In Your Pantry?

By |2024-08-08T14:10:48-06:00August 14th, 2024|Articles, General|

Macadamias: The Mighty Nut

Nuts deliver a power punch of great nutrition.  But one nut stands out as a super-nut:  the mighty Macadamia.

by Mila McManus, MD

There are many nuts from which to choose and opting for a wide variety, eaten rotationally, can deliver a power punch of great nutrition.  One nut stands out as a super-nut:  the mighty Macadamia. Here’s why:

  • Macadamia nuts have the highest percentage of heart healthy monounsaturated fats compared to other nuts.  They have even more than avocados!
  • Macadamia oil is higher in monounsaturated fats that olive oil and makes an excellent choice for salads and Mediterranean cuisine.
  • Macadamias have the lowest carbohydrate content; 33% less than almonds and 50% less than cashews.
  • Macadamias boast one of the best Omega 6 to 3 ratios, about eight times better than pistachios.
  • Macadamias contain the lowest linoleic acid content of any nut.  This makes them anti-inflammatory.
  • Macadamias are more easily digested because they contain the lowest levels of lectins, phytic acid, and oxalates, especially when compared to almonds and cashews.
  • Macadamias are the only nut with the rare omega 7s linked to reduced inflammation.  Omega 7s also support natural collagen production and metabolic health.

If you are looking for a high quality and highly regarded source of macadamias, check out House of Macadamias. They partner directly with African farmers. Other brands come from Hawaii where macadamias are also grown.  Avoid sugar and chocolate coated nuts and aim for raw or dry roasted.  Toss them in a salad or eat them for a perfect and filling snack.  Life is short.  Work on your health now.

Enjoy the mighty Macadamia!  Eat well. Be well.

References:

https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000658070745

By |2024-07-26T08:04:45-06:00August 7th, 2024|Articles, General|

Muscles: 9 Reasons They Matter

by Mila McManus, MD

Muscles play a key role in longevity, metabolic health, and stability.  Here are nine reasons to take your muscle health seriously.

Muscles play a key role in longevity, metabolic health, and stability.  Here are nine reasons to take your muscle health seriously, especially as you age:

  • Muscle is metabolically active, consuming and storing more glucose, or blood sugar, than any other tissue. It is essentially a giant sink for glucose and helps to stabilize blood sugar.
  • When you lose muscle, it slows metabolism, increases insulin resistance, raises cortisol, and lowers growth hormones and testosterone, thereby increasing inflammation, disease, and weight gain.
  • The more muscle mass you have, the better your body can store glucose without gaining weight. Reducing carbohydrates with having significant muscle mass results in fat/weight loss.
  • Muscles operate on a use-it-or-lose-it principle; as we age they diminish in size, also known as sarcopenia. By the time you are 70, you may have lost 40 percent, if not more, of your muscle mass, leading to falls and broken hips, which often, for the elderly, leads to death.
  • Muscle size and strength are dependent on their interactions with the nervous system. Strength training boosts both muscle and nervous system interaction.
  • Strength is the key to self-sufficiency. Strength training improves balance, gait, and ability to squat down to pick up a box, climb a stairwell, or tend to a garden.
  • Weightlifting one to two times per week, in addition to 150 minutes a week of moderate aerobic activity, is associated with a 41 percent lower risk of dying.
  • One consistent finding: More frequency is generally better regarding weightlifting, but some is better than none! Good results can come from a 30-minute session of strength training twice a week.
  • Sarcopenia can be reversed at any age, so it’s not too late to start.

Whatever route you take to build muscle, keep it fun and interesting.  Great methods include Pilates, lifting weights, using resistance bands, joining a gym, working out at home using an app or online video, signing up for a boot camp, or joining a fitness group class. Life is short. Get started!

Be strong. Be well.

References:

Dow, Caitlin. PhD.(November 15, 2022)  7 reasons to strengthen your muscles. Nutrition Action Newsletter from the Center for Science in the Public Interest.

By |2024-07-26T07:47:56-06:00July 31st, 2024|Articles, General|

Dengue Viral Infections: CDC Issues Health Advisory

The Centers for Disease Control issued a health advisory Tuesday about an increased risk for dengue virus infections in the United States. 
Aedes Aegypti Mosquito

by Mila McManus, MD

The Centers for Disease Control and Prevention issued a health advisory to clinicians, health authorities, and the public on Tuesday (6/25/24) about an increased risk for dengue (pronounced ”deng-gay”) virus infections in the United States.  Globally, there has been a record-breaking incidence of the mosquito-borne viral disease. While there is no evidence of a current outbreak in the 50 continental states, there are three times more dengue cases than at the same time last year. Countries in the Americas have already reported the highest number of cases ever recorded in a single year. Puerto Rico declared a public health emergency due to the unusually high number of reported dengue cases.

Dengue fever, a potentially severe viral infection transmitted to humans through the bite of infected mosquitoes, is not contagious. It is found in tropical and sub-tropical climates worldwide, mostly in urban and semi-urban areas. The mosquitoes that spread dengue are active during the day. Many dengue infections are asymptomatic or produce only mild illness, but occasionally more severe cases, including death, occur. Individuals infected for the second time are at greater risk of severe dengue, symptoms appearing after the fever has subsided. The best prevention and control is to avoid being bitten by mosquitos.

Symptoms usually begin 4-10 days after being bitten and last 2-7 days. Common symptoms include:

  • high fever
  • severe headache
  • pain behind the eyes
  • muscle and joint pain
  • nausea and/or vomiting
  • swollen glands
  • rash.

Treatment normally targets pain relief.  If you get dengue, it is important to rest, drink plenty of liquids, use acetaminophen for pain, avoid NSAIDs such as ibuprofen and aspirin, and watch for severe symptoms, contacting your doctor as soon as possible if you notice them.

References

AMA Morning Rounds <MorningRounds@ama.bulletinhealthcare.com>
Date: Wed, Jun 26, 2024 at 8:09 AM

World Health Organization. Fact Sheets. April 23, 2024

By |2024-07-11T15:31:57-06:00July 17th, 2024|Articles, General|

Diverticulitis: Nuts and Popcorn – Yay or Nay?

by Mila McManus, MD

We commonly meet with new patients with a diverticulitis diagnosis which is where small pouches form in the inner lining of the colon.

We frequently come across patients with a diverticulosis.  And we also have been told by these patients that a dietitian has provided a restrictive diet plan that excludes nuts, seeds, and popcorn.(And this is what we learn to tell patients in medical school as well).  We disagree with this nutritional approach as folklore, and here’s why.

Let’s start by understanding the difference between diverticulosis and diverticulitis.  Diverticulosis is a common condition where small pouches form in the inner lining of the colon. It’s usually asymptomatic, and less than five in 100 patients will experience issues. Diverticulitis occurs when one or a few of these pouches become inflamed, bleed, or develop an infection, leading to lower abdominal pain, changes in bowel function, nausea, and possibly bloody stools.

There are two known risk factors for getting diverticulitis: genetics and lifestyle.[1] Over half of a person’s risk of getting diverticulosis is genetic [i.e., inherited]. The remainder of the risk is for those who are sedentary, obese, smoke, take non-steroidal anti-inflammatory drugs [NSAIDS], and consume the Standard American Diet [SAD], which is high in refined grains, sugar, and ultra-processed foods [UPFs]. In other words, it is not nuts, seeds, or popcorn CAUSING diverticulitis. (Conventional wisdom has been that these small seeds or parts of corn kernel will get trapped in a diverticulum ‘pouch’ and create the diverticulitis)  People who eat a diet that’s rich in fruits, vegetables, nuts, seeds, quality protein, and healthy fats and are active have a much lower risk of developing diverticulitis.

Lisa L. Strate, MD, and a team of researchers conducted a comprehensive study, following roughly 47,000 men for 18 years. The findings were clear and reassuring: the risk for diverticulitis was lower – not higher-  in those who ate a lot of nuts and popcorn.[2]

Our approach is clear and straightforward: we aim to heal the gut, reduce inflammation, and recommend a whole food diet. This diet includes nuts and seeds, and yes, occasionally, even some organic, buttered popcorn. We believe in empowering our patients to make healthier dietary choices.

Be nourished. Be well.

Resources

[1] Dow, Caitlin (July 21, 2022). Should you avoid nuts and popcorn if you have diverticulitis? Center for Science in the Public Interest, Nutrition Action Newsletter.

[2] https://jamanetwork.com/journals/jama/fullarticle/1028647

 

By |2024-07-03T11:09:58-06:00July 4th, 2024|Articles, General|

Nutrigenomics Should Matter to You

by Mila McManus, MD

Nutrigenomics is a relatively new field that is dedicated to understanding how food impacts the expression of your genetic make-up. 

Nutrigenomics is a relatively new field that is dedicated to understanding how food impacts the expression of your genetic make-up.   The good news is that you don’t have to accept some predetermined fate as a result of your genetic makeup.   While it is true that your genes influence your health and longevity, they don’t determine it fully. 

Think of your genes like a dimmer switch. The activity (i.e., expression) of your genes can be turned up or down.  You control that dimmer switch. You have the ability to turn your genetic health up and  your genetic disease propensities down, and it all has to do with your lifestyle choices.

What is the one, most powerful tool you can use every day to favorably impact your genes and your biology?  YOUR FORK!

“There’s no other activity you do on a daily basis that has more power to change your biology than what you eat.”*[1] 

When you choose nutrient-rich foods, you can turn on genes that promote health and longevity, while turning down genes that contribute to disease.[2] The food you put in your mouth has coded messages for your genes. This is nutrigenomics. Nutrient-rich foods will signal your body to express its wellness genes, while processed fake foods will signal your body to express sickness genes.

Processed foods change your gene expression to turn on disease causing genes through inflammation, oxidative stress, and damage to the microbiome.

Eating fruits and vegetables is key to achieving your optimal genetic potential.  The rainbow colors of fruits and vegetables are proof of the priceless polyphenols found in them. Polyphenols are phytonutrients that fight inflammation and activate longevity pathways to slow down the aging process.[3]

Another way to achieve your genetic potential is through a healthy gut microbiome.[4] Eating polyphenols, as well as fiber, omega-3 fatty acids, and resistant starch, all feed and nourish your microbiome.  These important bacteria produce compounds such as short-chain fatty acids and other metabolites that strengthen the gut lining, improve digestion, and support the immune response.

Eating a wholesome diet nourishes your body and also sends positive signals to your genes!  Consuming ultra-processed foods, stripped of gene-enhancing nutrients, disrupts these signals and contributes to disease.

Eat Real Food to Turn Up Your Healthy Switch!

[1] Hyman, Mark. What I Eat for Health and Longevity. Journal-post dated Monday, May 20, 2024.

[2] Pignatti C, D’Adamo S, Stefanelli C, Flamigni F, Cetrullo S. Nutrients and Pathways that Regulate Health Span and Life Span. Geriatrics (Basel). 2020 Nov. 19; 5(4):95. Doi:10.3390/geriatrics5040095. PMID: 33228041; PMCID: PMC7709628.

[3] Pereira QC, Dos Santos TW, Fortunato IM, Ribeiro ML. The Molecular Mechanism of Polyphenols in the Regulation of Ageing Hallmarks.  International Journal of Molecular Science. 2023 March 14;24(6):5508. Doi: 10.3390/ijms24065508. PMID:36982583; PMCID:PMC10049696.

[4] Kassem NM, Abdelmegid YA, El-Sayed MK, Sayed RS, Abdel-Aalla MH, Kassem HA.  Nutrigenomics and microbiome shaping the future of personalized medicine: a review article. Journal of Genetic Engineering Biotechnology. 2023 Nov 22;21(1):134. Doi: 10.1186/s43141-023-00599-2. PMID:37993702; PMCID: PMC10665279.

By |2024-06-13T06:30:25-06:00June 13th, 2024|Articles, General|

Recognizing a Good Supplement

by Mila McManus, MD

Supplements are not all created equal! On Amazon, 1 out of every 2 sold is counterfeit. Identifying quality supplements is quite complex.

Supplements are not all created equal! Natural products and supplement choices have exploded as Americans search for the next magic bullet for good health and longevity. On Amazon, 1 out of every 2 supplements sold is counterfeit.  More recently, the FDA threatened legal action against Amazon for selling male energy supplements that contained undeclared quantities of Cialis and Viagra in them.[1] Frankly, identifying quality supplements is quite complex. In this article, I will attempt to point out many of the variables I’ve discovered over the years in my efforts to ensure the best quality, potency, purity, and production standards.

First, generally speaking, you DO get what you pay for with regard to supplements, and there are also expensive well-known brands that should be avoided.  Still, if you are faced with making a decision when purchasing a supplement with no one to offer guidance, choose the more expensive and avoid the cheapest, generic supplements.

Second, carefully scrutinize the ‘other’ and ‘inactive’ ingredients on the labels and choose those with the fewest number of them. Binders, colors, coatings, sweeteners, and fillers are often potential allergens (e.g., yeast, gluten, corn, soy) or known carcinogens (e.g., food colors, talc, dyes, artificial sweeteners). Some harmless ones include silicon dioxide, cellulose, and citric acid.

Third, look for third-party tested supplements to ensure quality control and purity. One study of 55 different brands of vitamin D showed that the actual amount of vitamin D per dose varied from 9 to 146% of what the labels listed.  Several years ago, Consumer Labs studied numerous brands of multivitamins and nearly half of them didn’t have in the bottles what the bottles listed were in the bottles.[3]  Higher-end, reputable supplement manufacturers use the best raw materials, create formulations based on solid scientific data, and use third-party testing to ensure quality and purity of their products.  These factors command a higher price.

Fourth, be aware that common contaminants found in vitamins and supplements include mold, pesticides, and heavy metals such as lead, arsenic, and mercury.  You won’t see that listed on the label!   While USP, GMP, and NPA are common quality seals on supplements that suggest it has met at least some minimum quality standards, it does not necessarily ensure top quality. There are many top quality supplements without these seals.  Remember, supplements are not very regulated. So who are you going to trust?

Fifth, the amount of active ingredients varies widely across supplements.  A supplement may appear great because of numerous healthy ingredients listed, such as CoQ10, turmeric, spirulina, chlorella, ginger, fruits, and vegetables, but they may be insignificant amounts that aren’t doing much good, if at all.  It’s also noteworthy that the RDA (recommended daily allowance) is often very suboptimal.  For instance, the RDA for vitamin C may be enough to prevent scurvy, but it’s hardly an optimal amount to support immune function, alleviate seasonal allergies, and neutralize the onslaught of free radicals and chemicals to which we are exposed on a daily basis.

Sixth, when looking at nutrient labels on vitamin and mineral supplements, it’s important to know the difference between their forms. You’ll notice, for example, that there are several forms of magnesium.  Magnesium glycinate, magnesium oxide, magnesium citrate, and magnesium malate are all different chelated forms of magnesium.  If your magnesium supplement is magnesium oxide, it’s nothing more than a good laxative. You aren’t absorbing that magnesium for its internal benefits.  Calcium is another good example.  Calcium carbonate is very inexpensive and also not well absorbed.  If this is the form in your multivitamin, it’s time to find a better one.

Seventh, it seems intuitive that taking a ‘natural whole food’ supplement would be better than a synthetic form; however, that’s often not the case. A supplement claiming to have nothing but fruits and vegetables in it may be contaminated with pesticides, and it’s also difficult to get optimal doses of nutrients from fruits and vegetables.  Sure, it’s obviously important to eat your fruits and vegetables, but these days our bodies require much more than those can provide.  This is mainly due to depletion of nutrients available in soil, and increased toxins in the environment.   Another reason that whole food based supplements may not be ideal for some is the yeast content.  Yeast is a common allergen that could be affecting you without you realizing it.

Eighth, popularity does not mean quality. For instance, Centrum® is one of the most popular brands of multivitamin, however, it contains corn and soy (highly allergenic and genetically modified), 3 food dyes including red dye #40, Talc (yes, baby powder, and has been linked to cancer), and contains the cheapest and least absorbable minerals, namely calcium carbonate and magnesium oxide.

Ninth, there are synthetic and natural forms of many vitamins.  Remember that synthetic means it has been man made through chemical synthesis. While some water soluble vitamins can be acceptable in their synthetic form, the fat-soluble dl-alpha vitamin E should be avoided! The best form of vitamin E is “mixed tocopherols”.

Overwhelmed?  Well, we’ve done our homework and offer several product lines at our facility to make your life easier. And we’re happy to ship them to you.

Be Well. Choose Health.

[1] https://www.businessinsider.com/amazon-receives-fda-warning-over-male-energy-supplements-containing-viagra-2023

[2] https://www.westonaprice.org/health-topics/health-issues/dietary-supplements-what-the-industry-does-not-want-you-to-know/#gsc.tab=0

[3] O magazine, June 2004  (Article on Consumer Labs study)

 Other Resources:

Blog, Herbs and Supplements, Holistic & Functional Nutrition: Trending Topics/ July 26, 2023. The Hidden Dangers of Buying Supplements on Amazon and eBay.

http://www.drwhitaker.com/choosing-the-best-supplements-to-take/

http://www.nytimes.com/2010/05/26/health/policy/26herbal.html

https://www.ncbi.nlm.nih.gov/pubmed/12867165

http://www.forbes.com/sites/melaniehaiken/2013/02/11/that-vitamin-d-youre-taking-it-may-not-be-vitamin-d/#7dc9ca6e6b6a

http://www.drwhitaker.com/how-safe-are-your-supplements/

http://www.consumerlab.com/

By |2024-02-20T08:21:30-06:00February 28th, 2024|Articles, General|

What is Synbio Milk?

by Mila McManus MD

Synbio milk is not  recognized by spell check, and you might best not recognize it either. Synbio milk is synthetic.

Everyday a new-fangled food shows up in the grocery store. Consumer BEWARE! Synbio milk is not  recognized by spell check, and you might not recognize it either. Synbio milk is synthetic. The Oxford Dictionary defines “synthetic” as made by chemical synthesis, especially to imitate a natural product. This is another example coming from the food engineering world that believes we can replace whole foods with lab-grown, chemically concocted alternatives that are wholly equivalent to the original ancestral real food diet. Reality check…. that’s simply impossible.

Dr. John Fagan is a molecular biologist who worked with the U.S. National Institutes for Health for almost a decade. The co-founder and chief scientist at the Health Research Institute (HRI) now, Fagan says this “synbio milk-like product” contains compounds that have never before existed in the human diet. In fact, through cutting-edge mass spectrometric technology, he identified 92 unknown compounds![1] 

Fagan says you can’t say this is nutritionally like milk in any way. The same concerns exist with animal free meat. In both cases, mysterious compounds are detected that don’t exist in real milk or meat.  These compounds are so uncommon, they have yet to be named. They have never been found in the human food chain. None of these compounds have been tested for safety by the U.S. Food and Drug Administration[2], and they have been put on the market by the FDA that we are paying taxes to watch and make sure our food is safe.

This is an excellent example of the ultra-processed food [UPI’s] criteria we discussed in a recent article about the NOVA food classification system used in the Food Engineering industry. It is a globalist and profit driven system, vastly opposite from agricultural ranching and farming. Be tuned in for industry buzzwords such as “precision fermentation”, a term in biotech industry being used to piggyback off the popularity of the truly health-promoting natural fermentation we encourage you to consume.[3] The processes are wildly different! The long-term outcomes are entirely unknown, but the marketing techniques are stealthy.

Be wise. Eat real. Cherish Health.

References:

[1] The Checkout, Episode 157, Dr. John Faga’s Concerning New Findings About “Animal Free” Dairy.

[2] Food Business News October 27, 2023

[3] Mercola.com, article Synbio Milk, Dairy-free. December 2023.

By |2024-02-14T10:53:10-06:00February 15th, 2024|Articles, General|

Are High Smoke Point Oils Good for Health?

by Mila McManus, MD

Many chefs will attribute a high smoke point as culinary benefits but is it possible that we should consider if it is healthy?

The most popular culinary chefs on your cooking channel are likely proponents of cooking in plant oil {vegetable or seed oil], such as olive, avocado, peanut, grapeseed, sesame, or canola oil.   Most hot preparation recipes call for one of these.  Many chefs will attribute a high smoke point and light flavor as culinary benefits to using them. But is it healthy?

Industrially Manufactured -What is a high smoke point oil? High smoke point oils are produced by manufacturers using industrial refinement processes such as bleaching, filtering, and high-temperature heating. The refinement process serves to extract and eliminate the extraneous compounds that burn, or smoke, at a certain point. This also makes the oil shelf-life longer[1]. This industrial refinement applies to most of the oils labeled “high smoke point” including avocado, canola, cottonseed, grapeseed, olive, peanut, safflower, soybean, and sunflower oils. Refinement increases manufacturers’ profitability while making them more pro-oxidative, pro-inflammatory, toxic, and nutrient deficient[2].

Damaged and Adulterated – Cooks are focused on taste – not necessarily on what is in the best interest of your body. Light, heat, water, and air are enemies of cooking oils. For this reason, it doesn’t make health-sense to cook with them. Whether cooking with high temperatures for short duration [think searing a roast in a pan at 375-400°], or lower temperatures for a longer duration [think roasting vegetables for 30 minutes at 350° or higher], heat will breakdown and destroy these cooking oils. They are not structurally secure chemical formulas. There is considerable speculation that, much like olive oil and grapeseed oils, avocado oil is also being refined, tainted, and blended with cheaper seed oils.  At this point, it’s difficult to discern a clean, unadulterated oil from a damaged one on the grocery store shelf. Carefully selected unrefined olive and avocado oils are healthy choices for cold preparations which allow  you to reap the natural, unadulterated benefits of these mostly mono-unsaturated fats.

Toxic to Cells – Research is revealing how toxic these oils are to your mitochondria, the organelles found in every cell in your body necessary to produce energy and keep the cell alive and functioning[3]. Research suggests refined vegetable/seed oils [i.e. avocado, canola, cottonseed, grapeseed, olive, peanut, safflower, soybean, and sunflower] are implicated in the rise of lifestyle diseases of today, including cancer, cardiovascular disease, diabetes, and obesity. These oils are found in all processed foods, fast food, and most restaurant food[4]. They are on the oil aisle touted as high smoke point options.

Omega 3:6 Ratios – Vegetable/seed oils are also extremely high in omega-6 fats, even when fresh from the source. While we need omega-6 fats, they are very easy to get from our diet. Most people eating the standard American diet, which is highly processed, consume five times more omega-6 fats than omega-3 fats, creating excess oxidation, inflammation, and toxicity. One good example of a common health outcome of eating too many Omega-6 fats is excess LDL cholesterol and a high total cholesterol.  Lowering omega -6 fats in the diet and increasing Omega-3 fats contribute important antioxidant, anti-inflammatory benefits for the whole body and can lower LDL cholesterol and improve total cholesterol. But omega-3 fats are much more difficult to get through the diet.  Getting the proper balance of Omega-3 to omega-6 oils requires action from both aspects: reduction of vegetable/seed oils high in omega-6 fats and increases in quality sources of omega-3 fats such as wild anchovies, mackerel, herring, and cod liver oil, as well as grass-fed beef, pasture raised eggs, walnuts, and appropriate supplementation[5].

Carcinogenic Potential – The smoke point of an oil, also known as the burn point, is where the oil breaks down and releases free radicals and a substance called acrolein, the chemical taste and smell of burnt oil. Acrylamide is the common substance released from burnt plant foods such as potatoes, found to be cancer causing in mice[6]. Extremely high heat cooking will most likely result in oxidation and release of toxic acrylamides from the food being cooked. So whether it’s from the oil, or the food being cooked, the natural structure of both the oil and the food [meat, veggie, egg, etc.] are also being de-natured, reducing its nutrient value and increasing its toxicity. It’s best to minimize high heat cooking.

Solutions – Use saturated fats for medium high, medium, and low heat stovetop, roasting, and baking. Saturated fats, which are solid, not liquid, at room temperature, are structurally double bonded chemical formulas. That is what gives them their solid nature. They tolerate light, heat, and air much better than the oils already mentioned above. Our earlier ancestors left butter on the counter all the time. They are also generally lower in Omega 6 content, and higher in Omega 3, less easily oxidized, and less inflammatory or pro-oxidative. They are good for brain and heart health and promote absorption of important fat soluble vitamins like A, D, E, and K which promote healthy bones, skin, and vision, just to name a few. They tolerate heat better for longer periods of time, offer better nutrition, and are not industrially refined  in the first place. Start with an undamaged oil the way it is found in nature such as ghee, butter, beef tallow, pork or chicken fat, and coconut oil. Ideally, animal fats should come from animals that ate their natural diet grazing and foraging, and should be organic whenever possible. All animal fats have a smoke point equal to or higher than avocado or olive oil. The French are well known for cooking in duck fat. The flavor is delightful.

Cook wisely. Be Well.

[1] https://www.seriouseats.com/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter#toc-chart-smoke-point-index

[2] Knobbe, Chris A. (May 14, 2023). The Ancestral Diet Revolution. Ancestral Health Foundation.

[3] Rogers, Kara. (January 9, 2024) Science & Tech: Mitochondrion. Encyclopedia Britannica. https://www.britannica.com.

[4] Knobbe, Chris A. (May 14, 2023). The Ancestral Diet Revolution. Ancestral Health Foundation.

[5] https://www.healthline.com/nutrition/12-omega-3-rich-foods. Updated October 6, 2023. Accessed 1/18/2024.

[6] https://www.cancer.net/blog/2023-01/can-eating-grilled-or-charred-foods-cause-cancer

By |2024-02-07T10:45:10-06:00February 7th, 2024|Articles, General|