the triad diet program“Good” Oils?
Extra-virgin olive oil is rich in monounsaturated fatty acids and
phenolic antioxidant compounds. It is believed to be cardioprotec-
tive and a good source of stable monounsaturated fatty acid. The
more dark green and pungent the extra-virgin olive oil, the greater
the concentration of antioxidant phenolic compounds. Canola oil
is rich in oleic acid (monounsaturated fatty acid) and to a lesser
extent, the omega-3 fatty acid, alpha-linolenic acid (ALA). Ground
flaxseeds are rich in ALA, the precursor to the popular eicosapen-
taenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil
(originally from algae). ALA has anti-inflammatory properties in
its own right. It is debatable in humans how well ALA gets con-
verted to EPA and DHA to have cardioprotective and neuroprotec-
tive properties.
Compare these to the “bad” oils, which include refined fats,
hydrogenated vegetable oils, or trans-fatty acids. Aside from be-
ing calorie-dense foods and having more than twice the calories
as carbohydrates and proteins (nine calories versus four calories
per gram), trans-fatty acids get incorporated into the fatty cell
membrane and can alter cell-to-cell communication, causing cel-
lular dysfunction. Trans-fatty acids increase cholesterol levels and
cardiovascular risk. Refined oils are exposed to more heat and can
have more lipid peroxides (oxidized fat), which can damage tissue,
including arteries. Hydrogenation, which adds hydrogen atoms to
make the polyunsaturated fat more stable at room temperature, is
not healthy either.
I recommend keeping free oils to a minimum, even extra-vir-
gin olive oil, flaxseed oil, or fish oil. Here is the main reason: Most
Americans are overweight. Adding a food component that is more
than twice the calories of an equivalent weight in carbohydrate or
protein doesn’t make a lot of sense to me. Also oils are not a very
nutrient-dense food.