What is the percentage of sugar in all these food items? Is sugar the main culprit, or could it possibly be the refined carbohydrates, starches, or seed oils rich in omega-6? Today, we will explore the detrimental effects of these components since we often find ourselves in situations where we have to make food choices, such as in grocery stores. In such instances, it becomes crucial to identify which options are healthier and prioritize differentiating between the impact of sugar and omega-6.
When considering the detrimental effects of consuming sugar versus seed oils, which do you believe is worse? Let’s discuss various seed oils such as soy oil, corn oil, canola oil, cottonseed oil, safflower oil, and sunflower oil. I have covered extensively the negative impacts of sugar in my previous videos, highlighting its role in causing diabetes and other health issues. Similarly, I have also emphasized the importance of maintaining the right balance between omega-6 and omega-3 fatty acids in our diet. Ideally, a ratio of one to one would be excellent, although on average, we tend to consume significantly more omega-6 fatty acids than necessary.
While it is true that omega-6 fatty acids are considered essential, we do not require them in excessive amounts, particularly the type of omega-6 that is commonly present in our diets. In fact, we are consuming approximately 25 times more omega-6 than what is recommended. Although some argue for the necessity of omega-6 fatty acids, it is crucial to be mindful of the quantity and quality we consume.
On average, the ratio of omega-6 to omega-3 fatty acids in the diet of an average person in the U.S. is approximately 15 to 1. However, this is a conservative estimate, and in reality, the ratio could be much higher, ranging from 30 to 60 or even more. It is essential to bring this ratio closer to one to one, as these oils, known as polyunsaturated fatty acids, play a crucial role in building body tissues, particularly in our cell membranes and brain.
Imbalances in this ratio can lead to a variety of problems, particularly within the cell membrane. Consuming refined sugars, such as those found in candy, added sugars, and ice cream, can also have negative effects. These sugars contribute to the imbalance and further exacerbate the issues.
Unlike oils, sugars do not directly lodge into our cells. However, when sugars combine with proteins, a process called glycation occurs, leading to protein alteration. This glycation process renders the protein less available or functional. While sugars do not tend to accumulate in the body beyond being converted into fat, the same cannot be said for omega-6 fatty acids or seed oils. Industrial seed oils have the tendency to accumulate in our tissues and remain there for a prolonged period, approximately 600 days. This is due to the fact that these oils are not water-soluble like sugar. Instead, they have a propensity to build up in our tissues.
Sugar can indeed be burned off through exercise, as physical activity helps utilize the excess sugar in the body. However, it is important to consider the impact of refined oils on nutrient depletion. These oils, particularly the fat-soluble nutrients, have the potential to deplete certain nutrients in the body. On the other hand, refined sugar also depletes nutrients, specifically B1 (thiamine). The more sugar you consume, the greater the need for B1 to metabolize that sugar. Excessive sugar consumption can lead to symptoms of B1 deficiency and impact other nutrients such as calcium, magnesium, zinc, and vitamin C.
The chemistry of vitamin C is quite similar to that of glucose or sugar. When consumed simultaneously, they compete for absorption in the body. In such cases, the body tends to prioritize sugar over vitamin C, leading to potential deficiencies. Individuals who consume high amounts of sugar throughout the day may experience gum problems and exhibit signs of subclinical scurvy, including bleeding gums and fatigue.
Excessive consumption of refined sugar not only impacts gum health but also weakens blood vessels and connective tissues throughout the body. This can lead to dental issues characterized by redness and vascular damage in the gums. It’s important to note that these effects extend beyond the gums and affect various parts of the body.
In contrast, fruit contains natural sugars along with essential vitamins, which help mitigate the risk of nutrient depletion. Unlike refined sugar, fruits offer a valuable advantage by providing a combination of sugar and vital nutrients.
When comparing the impact of sugar, it becomes evident that refined sugar poses greater risks than the sugar found in fruits. Additionally, making healthier choices such as consuming fruits instead of refined sugar can significantly reduce or minimize the associated side effects and complications.
Fruit is considered superior to refined sugar because it contains phytonutrients that offer protection against complications associated with diabetes. It is highly unlikely that consuming fruit alone would lead to the development of diabetes. However, while fruit is beneficial, I generally advise caution due to its higher sugar content, which can disrupt ketosis for some individuals. Nonetheless, consuming whole foods, whether they are starchy or fruity, provides protective factors inherent in their natural form.
On the other hand, seed oils undergo a highly refined and over-processed extraction process. These oils solely consist of the oil component, lacking the phytonutrients present in the whole seed. This absence of phytonutrients leaves the body vulnerable to the oxidative effects of the oil, particularly on LDL cholesterol. This oxidation can lead to arterial inflammation, pulling substances out of the body. Additionally, it is worth noting that solvent extraction, specifically with hexane, is often used to extract these oils from the seeds. It is possible that remnants of hexane may be present in the oil.
The process of turning seeds into oil involves various methods, but it is important to note that any residual solvents, such as hexane, may not magically disappear. Vegetable oils, often marketed as healthy, are widely available on grocery store shelves. However, the reality is that their consumption in our diet has reached significant levels. This abundance of vegetable oil is largely attributed to the misguided push to replace saturated fats with unsaturated fats.
While you may think you don’t consume much of these oils directly, they can be found in numerous everyday products. Consider salad dressings, where it is challenging to find options without seed oils. Even in hummus, traditional olive oil has been substituted with soy oil, canola oil, safflower oil, or sunflower oil. Condiments like mayonnaise frequently contain soy oil. Additionally, when dining at restaurants, it becomes apparent that these seed oils are extensively used for frying and cooking. Consuming fried foods at restaurants means consuming significant amounts of omega-6 fatty acids, though you may not immediately make the connection. However, paying attention to how you feel the day after consuming restaurant food, particularly fried dishes, can reveal the potential impact of these oils.
Consuming foods cooked in oils high in omega-6 fatty acids can leave you feeling bloated and experiencing discomfort in your gut. This is particularly noticeable when consuming fast food or deep-fried dishes, where large quantities of corn or soy oil are used. These oils are subjected to extreme heat and are often reused for weeks or even months, which further compounds their negative effects. Over time, these oils can become lodged in our cell membranes.
In contrast, while sugar consumption can be burned off through exercise, it may lead to nutrient deficiencies. In such cases, replenishing the body with essential vitamins and minerals becomes crucial. However, it is advisable to avoid relying on glucose gel packs or maltodextrin, even for long-distance runners. While these provide quick energy, they can deplete important nutrients and result in low blood sugar symptoms. This is undesirable for athletes who require optimal levels of vitamins like B1 and C, as well as minerals like zinc and magnesium.
Indeed, vitamin B1 plays a crucial role in handling the lactic acid byproduct resulting from glucose metabolism during long-distance running. Insufficient B1 levels can lead to sore muscles and various issues, including lactic acidosis, which can affect breathing.
When it comes to identifying sources of omega-6 fatty acids at restaurants, one can simply glance at the kids’ menu. It often features deep-fried foods like French fries, Hush Puppies, and mac and cheese. These highly processed foods are loaded with an abundance of omega-6 fatty acids.
Which is worse: sugar or omega-6 fatty acids
Comparing omega-6 seed oils to sugars, it can be concluded that omega-6 fatty acids are significantly worse in terms of their impact on health. Additionally, it is important to consider the ratio of omega-6 to omega-3 fatty acids in our diet.
Ideally, the ratio of omega-6 to omega-3 should be balanced at 1:1. However, the average person tends to have a ratio of at least 25:1, heavily skewed towards omega-6. This imbalance has serious implications for health. It’s worth noting that another hidden source of omega-6 in our diet is the grains fed to animals. When consuming conventionally raised grain-fed beef or eggs from grain-fed chickens, the omega-6 to omega-3 ratio can be as high as 19.9:1.
Indeed, when we consider free-range, non-GMO, and non-soy-fed chickens that produce eggs, we observe a much better ratio of omega-6 to omega-3 fatty acids. The ratio can be as favorable as 1.3:1, which is a significant improvement compared to the average ratio.
Furthermore, researchers have discovered various methods to enhance this ratio in chicken eggs. For instance, feeding chickens a fish meal, which is rich in omega-3, or incorporating flax oil, which contains a precursor to omega-3, can significantly reduce the omega-6 to omega-3 ratio. In some cases, the ratio can even reach a desirable 1:1.
It’s important to note that the diet of the chickens plays a crucial role in determining the nutritional profile of the eggs they produce. Therefore, opting for eggs from chickens fed with omega-3-rich sources can contribute to a healthier omega-6 to omega-3 ratio.
highly recommend opting for pasture-raised organic eggs, as they offer exceptional nutritional benefits. It’s important to note that I mentioned “pasture-raised” and not “pasteurized” eggs, as the former refers to eggs laid by chickens that have access to outdoor pasture and a natural diet.
When it comes to beef, there is a significant distinction between grain-fed and grass-fed, grass-finished beef. Extensive research and studies have demonstrated that grain-fed beef typically has a ratio of approximately nine omega-6 fatty acids to one omega-3 fatty acid. In contrast, grass-fed beef showcases a much healthier ratio of about two omega-6 fatty acids to one omega-3 fatty acid.
If you are interested, I can provide further information on the benefits of grass-fed and grass-finished beef and the positive impact it can have on your health.
