# RKS: DIETICIAN'S CONFUSING ADVISING ON COOKING OILS - Slipping On The Oily Knowledge Path!

  

# RKS: DIETICIAN'S CONFUSING ADVISING ON COOKING OILS

Slipping On The Oily Knowledge Path!

1st November 2021

DISPELLING THE MYTHS & ENLIGHTENING THE IGNORANT!

Dear Reader,

Never has there been such stark controversies in allopathy medicine as in nutraceuticals & nutrition. The root cause is not that advocating food types and supplements is controversial - the confusion stems from not being knowledge-based, and preaching based on personal beliefs albeit backed by evidences to self-justify.

Besides the various controversial and contradictory dictates on food items' intake by Dieticians and self-professed Health 'Gurus' the cooking oils - related inputs are the icing on the tip of bundle of confusing related advices.

THE BASICS ON LIPIDS 

It would be acknowledged by maybe more than 90% of people, including Dieticians, that the following 2 classifications of lipids are alien to them.

1. PHYSICAL CLASSIFICATION - based on appearance
   • SOLIDS: These are called FATS. Examples include cheese, butter, etc.
   • LIQUIDS: These are the OILS. Examples include all the cooking oils.
2. CHEMICAL CLASSIFICATION - based on molecule's chemistry
   • CHOLESTEROL: This circulates in our blood and get deposited in walls of all cells of body including skin, heart, liver, brain, etc. etc.
   • TRIGLYCERIDES: These are deposited walls of ALL cells and, besides, are responsible the fatty tissue (build-up) in places that one is always concerned about - buttocks, cheek, abdomen (stomach).

Thus, the words lipids & fats are NOT synonymous. Fats are a type of lipids. 

Lipids = FATS + OILS

FOOD & LIPID RELATIONSHIP

If one adds up all the lipids one consumes daily in food the split is 90% triglycerides and a mere 10% as cholesterol for a vegetarian.

Whether the food provides triglycerides or cholesterol, both are required - but both can be equally harmful in excess. More than necessary quantities of cholesterol in body causes blood clots (leading to heart attack, stroke - paralysis, etc.) whilst triglycerides in overabundance will make one overweight & obese (primarily). 

Triglycerides should, thus, also be maintained under specified normal limits or else they can facilitate same complications as cholesterol. Hence, carrying out lipid profiling (during blood testing) documents levels of cholesterol {good [high density lipoprotein (HDL)] & bad [low density lipoprotein (LDL)]} as well as triglycerides. The focus should not be on total cholesterol.

The food items we consume daily contain either cholesterol or triglycerides or both. 

ALL ABOUT TRIGLYCERIDES

The most lipids consumed are triglycerides (90% of total) but sadly these are never spoken about and little is known regarding their basics. The triglycerides taken in food items break down to fatty acids in the intestine. Hence, what enters the blood are various types of fatty acids.

1. SATURATED FATTY ACIDS (SFA) - NO (zero) double bond (see diagram) in between two carbon atoms
   • Eg. Ghee, Coconut oil
2. UNSATURATED FATTY ACIDS - contain one (MUFA) or more (PUFA) double bonds
   • MONOUNSATURATED FATTY ACIDS (MUFA): Eg. Olive, Rapeseed (Canola) & Peanut oils, Olives, Almonds, Avocado, Cashews, Macadamias, Pecans
   • POLYUNSATURATED FATTY ACIDS (PUFA): Eg. Vegetable (commonly used) oils

Fig: Fatty acids types - based on presence / absence of double bond (the up and down lines are the bonds joining the multiple carbon atoms present at pointed edges (presumed but not written in diagram).

SFA: Stearic acid; MUFA: Oleic acid; PUFAs: Linoleic & Alpha-linolenic acids

The original American Heart Association (AHA) recommendation is a balanced equal presence of SFA : MUFA : PUFA in a ratio of 1:1:1. [Hayes KC. Asia Pacific J Nutr 2002; 11(Suppl): S394-S400] Thus, all types of fats are required and necessary; none can be blanket denounced as bad; only excesses are the cause of concerning ailments.

OMEGA FATTY ACIDS

CLASSIFICATION

PUFAs are discussed widely since advertised and therefore a familiar terrain for layman. PUFAs, as already explained, are one form of fatty acids derived from triglycerides. There are 2 important PUFA varieties for humans that matter:

1. Omega-6 PUFA (also called N-6 PUFA): Present in all food items that supply lipids with the exception of marine foods.
2. Omega-3 PUFA (also called N-3 PUFA): Contained in all seafood, and also methi (fenugreek), soy, walnut, flaxseed.

N-6 PUFAs are derived from each and every food consumed be it breads (including rotis, etc.), vegetables, dals & curries, egg, chicken, mutton, dairy products or fruits. However, N-3 PUFAs occur only in select foods like seafood (highest concentration), and in miniscule amounts in vegetarian items mentioned before albeit in their pre-required forms [alpha-linolenic acid (ALA)]. ALA needs to be converted to useful docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) if it is to be useful - but the conversion is a mere 4-8%. [Brudge GC et al. Br J Nutr 2002; 88(4): 355-364] Thus, consuming the popular walnut, methi, soy products as well as the currant favorite flaxseed are useless in reliability as a source of n-3 fatty acids!! What the body requires are EPA / DHA forms of n-3 fatty acids and only seafood can provide these as such.

WHAT IS N-6 & N-3?

Whether the PUFA is n-6 or n-3 depends on which carbon number is the FIRST double bond (out of the many contained) present.

It must be understood that whether n-6 or n-3 or n-9 (olive oil) the number does not indicate the 'quantity' of double bonds possessed; it merely refers to the position of FIRST double bond from the 'methyl' (CH3) end of the fatty acid's molecular (chain-like) structure.

N-6 : N-3 RATIO

Eskimos consume only seafood but civilized society eat breads (includes rotis, etc.), fruits & vegetables, dals & curries, dairy products as well as non-vegetarian items of food. Consequently, the n-6 : n-3 ratio of the body is 1:1 in Eskimos but has risen to 16:1 in the population globally over the decades.

Fig: N-6 : N-3 ratio progressively increased due to dietary habits and preferences.

The urban Indians, in fact, have a n-6 : n-3 ratio ranging from 38:1 to 50:1!! [Simopoulos A. Experimental Biology & Medicine 2008; 233: 674] All must have experienced, or heard, about instances when a relatively young individual has died due to a heart attack inspite of being physically fit, not overweight, having normal blood pressure and no diabetes or cholesterol concerns, a non-smoker and even a teetotaler! Why??? It is the high n-6 : n-3 ratio that could be the culprit.

The World Health Organization (WHO), in fact, recommends a normal ratio n-6 : n-3 as anywhere between 5:1 to 10:1. [FAO/WHO. Fats and oils in human nutrition. Report of a Joint FAO/WHO Expert Consultation - 19 to 26 October 1993 (Rome) 1994;  pp 168]  The higher than the WHO recommended n-6 : n-3 ratio is the one singularly responsible for heart disease, diabetes, stroke, inflammatory skin conditions (eczema, psoriasis) amongst the many others occurring - even in the absence of ALL other risk factors in an individual! 

THE COOKING OILS

BASIS OF RECOMMENDATION

The ultimate intent of dietetic advice is either to reduce heart disease by ensuring normal cholesterol levels, or to loose & maintain weight for esthetic and fitness reasons. Thus,

1. Reduce risk of heart disease, stroke: ensure normal LDL levels and increase HDL levels of cholesterol (bad and good respectively).
2. Reduce &/or maintain weight: normalize triglycerides' intake. 

It must be re-emphasized here that the food triglycerides which are broken down to various fatty acids in intestine, again re-combine (with glycerol) to re-convert as processed triglycerides in the body. Hence, what is stored in walls of every cell of body, as well as in adipose tissue (which makes one look overweight or obese) are triglycerides per se.

Why is then one worried about the types of fats (fatty acids) with respect to blood clotting? This is because:

1. SFA: increase LDL, decrease HDL
2. PUFA: reduce LDL, increase HDL
3. MUFA: neutral for LDL, HDL

So logically, the ideal is to cut down on saturated fatty acids, increase PUFA intake and enjoy the MUFA sources. Saturated fats are richly present in ghee, butter, cheese, coconut oil and hence should logically be avoided as food items or ingredients in cooking.

But under PUFAs there are n-6 as well as n-3 varieties; since there is already a gross imbalance in the population - reflected as a high n-6 : n-3 ratio (more than WHO recommendation of n-6 : n-3 of 10 to 5:1), the logical intent would be to enhance n-3 PUFA intake but not the n-6 variety - which, on the contrary, needs to be reduced!

Since n-6 PUFAs are the most plentiful in all items of everyday meal consumed there could be an advice to cut down on breads (including rotis, etc.), vegetables, dals & curries, dairy products, fruits and non-vegetarian dishes. But in a normal weighing, or an underweight individual such an attempt to cut down on usual meal items would be obnoxious. Why would one ask for curtailing the quantity of food in a person who is not overweight? And who would accept such a guidance?? Herein stems the role of cooking oils.

The vegetable cooking oils - soybean, safflower, groundnut, rice bran, cottonseed, etc. extracted oils should be strictly shunned if the risk of heart disease, diabetes and other complications due to unbalanced n-6 : n-3 ratio is to be tackled. This because all these oils are rich in n-6 PUFAs and their change over to other alternative oils (low in n-6 PUFAs) can reduce the dreaded diseases by lowering the unbalanced n-6 : n-3 ratio. The low in n-6 PUFA cooking oils are those mentioned as SFA or MUFA or those n-3 enriched PUFA options.

Herein lies the root of confusion regarding advocating choice of cooking oils.

WHY THE FULL CIRCLE BACK TO RECOMMENDING SATURATED FATS?

If n-6 rich vegetable cooking oils are harmful, then what options one can exert with regards to choices in cooking media. There are only 3 alternatives, based on what is the predominantly present fatty acid: 

1. SFA-based cooking oils: Ghee, Coconut oil
2. MUFA-dominant oils: Olive oil, Peanut oil
3. N-3 PUFA containing oils: Mustard oil, Rapeseed (Canola) oil

Depending on the personal preferences, any of the above SFA, MUFA or N-3 PUFA based oils can be chosen as best safer bet. THIS DOES NOT MEAN THAT THESE OILS ARE BENEFICIAL ON THEIR OWN THAT ONE NEEDS TO DRINK THEM OR INDULGE IN THE SAME! These advocated oils are merely safer of the lot for use as cooking medium. Herein, lies the secret why the much shunned ghee and coconut oil in earlier times before has now become the flavor of the season (or new era of enlightenment). But, surprisingly because of ignorance, the advocators of nutrition and diets are now going overboard and recommending to even drink coconut oil and use more (than necessary for cooking) ghee!!

It is back to ancestral beliefs and practices of using ghee in Western India, coconut oil in Southern India and mustard oil in Northern & Eastern India. But there is a caution rider ...

Not more than half kilogram (kg) per person per month of any of the abovementioned ghee or oils is the dictate. Hence, if there is a family of four one should not consume more than 2 kgs of all cooking oils, extra butter, ghee added up together per month for that particular household.

DIET & DIETING ADVISORS

BOWLING ON SLIPPERY OIL WICKET

Saturated fatty acids containing cooking oils such as ghee and coconut oil are even today bad for cholesterol. Many famed Dieticians proclaim these good since they do not contain cholesterol and hence safe. ALL LIQUID LIPIDS i.e. OILS CONTAIN TRIGLYCERIDES AND NEVER CHOLESTEROL!! AND BOTH TRIGLYCERIDES & CHOLESTEROL ARE FORMS OF LIPIDS!! It is akin to saying that the dish palak paneer is chicken-free - does one expect chicken to be present when palak paneer is ordered in a restaurant?? Sheer ignorance of advisors and 'ignorance is bliss' status of the followers.

Moreover, many Dieticians advice boldly on their messages, which are viraled, that one must use (even drink) such oils (ghee, coconut) liberally. Not surprisingly, the lack of knowledge about biochemistry does not dither their proclaiming that ghee and coconut oil consumption reduces cholesterol, and even makes one thinner!! Wow - Saturated fats intake (contained in ghee, coconut oil) reduces cholesterol (bad LDL)! Even simple goggling can reveal the difference between basic truth and that which is untrue.

Such claims and beliefs will be making Michel Chevreul, the father of lipid chemistry (born in France, 1986) turn in his grave. 

KNOWLEDGE-BASED DIETICIANS VS FAMED DIETICIANS

Sans the knowledge of biochemistry the dietetic advices are like plunging into the stock market without having basic understanding of EPS (earning per share) or PE (price earnings) ratio meanings. Nutritional biochemistry is an important part of only few specialized courses that trained Dieticians undergo and that too is inadequate. What is more important is knowledge regarding human biochemistry without which the exact beneficial role played by various nutrients, nutraceuticals, food items and their afforded benefit cannot be fully fathomed. 

A WORD OF CAUTION

Either one follows the scientific facts guiding food items' intake and use of cooking oils to walk on the good health pathway in life or stray to a life of suffering and fighting medical ills in life by faithful following of advices on diet and cooking oils by those whom one blindly believes - the Diet 'Gurus', or one's half-baked strong beliefs based on unscientific strong perceptions self-built in over decades. The misdoings of many spiritual gurus have already awakened us. Our eyes need to re-open with regards to food-related advices so that BOTH soul as well as body are well-cleansed and nurtured.

SUMMING UP

My recommendation on use of cooking oil -

• 1st choice: Olive oil (Virgin) - because >80% is harmless MUFA + least n-6 PUFA
• 2nd choice: Canola oil - because ~60% harmless MUFA + ~10% beneficial n-3 PUFA + ~0% SFA + lesser n-6 PUFA
• 3rd choice: Mustard oil - because ~60% harmless MUFA + ~6% beneficial n-3 PUFA (+ ~12% SFA)
• 4th choice: Ghee - because ~36% harmless MUFA + ~46% SFA + lesser (than most other vegetable oils) harmful ~18% PUFA

If anybody ever wants to know what others can be safely use - the best answer is ...

Choosing a cooking oil least in n-6 PUFA, mimimum of SFA, enriched with n-3 PUFA & irrespective of MUFA content (in that order or preference) should be the mantra.

If, for deep frying once-in-a-way, one so desires to use oils other than ghee, coconut,  mustard or olive, then the safer of the lot bet - as per above chart - would be opting for the old beloved groundnut oil.

Wishing All of You A Very Happy Diwali & A Corona-free Prosperous New Year Ahead!

DR R K SANGHAVI

Prophesied Enabler

Experience & Expertise: Clinician & Healthcare Industry Adviser