Inflammatory oils
A big contributing factor to inflammation is the ratio of anti-inflammatory and pro-inflammatory eicosanoids. Eicosanoids are molecules that act as messengers and play an important role in regulating the inflammatory response. Omega-3 essential fatty acids produce anti-inflammatory eicosanoids, whereas omega-6 essential fatty acids produce pro-inflammatory eicosanoids. ā£ā£ā£ā£
Reminder, inflammation is a necessary immune response that helps keep us alive and is a normal physiological response to pathogens, toxins and trauma. When inflammation is chronic and prolonged is when it causes issues. So omega-6 fatty acids and pro-inflammatory eicosanoids are necessary. What is important is the ratio! And here is where the problem comes inā¦ā£ā£ā£ā£
The ideal ratio is roughly four omega-6s to one omega-3 (4:1). However, because omega-6 fatty acids are almost everywhere in the standard western diet, it is estimated that the ratio people are consuming is between 10:1 to 50:1. Vegetable oils (a source of omega-6) can be found in almost all packaged and processed foods, and restaurant meals. This imbalance is one of the leading causes of inflammation!ā£ā£ā£ā£ā
So when it comes to cooking, or reading labels on packaged foods, keep an eye out for these oils:ā£ā£ā£ā£
Healthy fats/oils to enjoyā£ā£ā£ā£
āļøUnrefined avocado oilā£ā£ā£ā£ā
āļøGrass-fed gheeā£ (recommend avocado and grass fed ghee for cooking due to high smoke point & stability)ā£ā£ā£ā
āļøVirgin coconut oil (can use for cooking, but keep at medium heat)ā£ā£ā£ā
āļøGrass fed butterā£ā£ā£ā
āļøExtra virgin olive oil (Is a monounsaturated fat, and so not as stable when it comes to heat, so may be best to have fresh over salads or over foods after they have been cooked).ā£ā£ā£ā£ā
Oils to avoid:ā£ā£ā£ā£ā
āļøVegetable oilā£ā£ā£ā£ā
āļøCanola ā£ā£ā£ā£ā
āļøCornā£ā£ā£ā£ā
āļøCottonseedā£ā£ā£ā£ā
āļøPeanutā£ā£ā£ā£ā
āļøSafflowerā£ā£ā£ā£ā
āļøSoybeanā£ā£ā£ā£ā
āļøSunflowerā£ā£ā£ā£
These oils provide an overabundance of omega-6s, but they are also unstable meaning that they are easily oxidised in heat, light and air, and the way they are produced damages most of these oilsā£ā£ā£ā£.
Of course, another important factor is ensuring you are consuming an adequate amount
