Is fat harmful to health and will make people fat? Choose good oils with omega-3 fatty acids to prevent inflammation in the brain and body

For a long time, people have believed that "fat is harmful to health, high in calories, and will make people fat", but this is an outdated concept.

Luri originally refers to the energy value produced by protein, carbohydrates, and lipids, which are known as the three major nutrients, and is calculated based on the content of these three nutrients. The energy value (calories) per gram of various nutrients are 4,000 calories for protein, 4,000 calories for carbohydrates, and 9,000 calories for lipids. That is to say, lipids produce more than twice as much energy as proteins and carbohydrates. The high calorie content per gram of lipid is the reason why modern people with affluent diets are afraid of fat.

However, a small amount of lipids can replenish energy. It is an excellent source of calories for people with small appetites. It is also the material that makes up the cell membranes of cells throughout the body, various hormones, nuclear membranes, etc. In addition, it also promotes the absorption of fat-soluble vitamins such as vitamin A, D, E, and K. Lipids stored in subcutaneous fat also have the function of protecting the body from cold. If you blindly believe that all fats are bad, you may have problems with insufficient lipid intake, so you must pay attention.

From the perspective of not producing toxins and preventing inflammation in the brain and body, Omega-3 fatty acids, which have attracted much attention in recent years, extra virgin olive oil rich in oleic acid, coconut oil with medium-chain fatty acids as the main ingredient, and MCT oil (also known as medium-chain fatty acid oil or medium-chain triglyceride oil), are all good sources of lipids.

Lipid sources classified as Omega-3 fatty acids include α-linolenic acid contained in flaxseed oil and sesame oil, and EPA and DHA contained in fish, all of which have the effect of inhibiting inflammation. However, since it will become acidic after heating, it is recommended not to heat it. Just add a small amount of linseed oil and sesame oil to lettuce, tofu or heated dishes. The Omega-3 fatty acids contained in fish will also become acidic during the grilling or cooking process, so it is best to eat sashimi.

You can choose from flaxseed oil, sesame oil, coconut oil, or MCT oil and take one tablespoon per day, and remember not to heat it. Flaxseed oil has a distinctive flavor, while sesame oil tastes similar to fish oil. You can use them according to your personal preferences. Since it will oxidize once opened, in addition to storing it in the refrigerator after opening, when purchasing, please choose a brown or green light-proof bottle that can be used up in one to two months.

Olive oil is not easily oxidized and contains oleocanthal, which inhibits brain inflammation. Its outstanding feature is that it is rich in antioxidant ingredients. It is not easy to oxidize even when heated. It can be easily used in various daily dishes and is easy to store. In addition, because it is not easily oxidized in the body, it is not easy to produce carcinogenic lipid peroxides. There are many types of olive oil, such as extra virgin olive oil and pure olive oil. Please choose direct extra virgin olive oil that has not been heated or chemically treated.

The main component of coconut oil is medium-chain fatty acids, which are not easily converted into neutral fat and help prevent obesity. If you are not used to the unique sweet taste of coconut oil, MCT oil is recommended. MCT is the abbreviation of Medium Chain Triglyceride, which refers to medium-chain fatty acid oil. The standard daily intake is about one tablespoon. Not suitable for heating. Because it is tasteless and odorless, it is less likely to cause people to get used to it. It can be poured on food or added to coffee.

How fat becomes energy for the brain

When we start a diet that reduces sugars and consumes good oils, the fats are broken down into ketone bodies and sent to the brain as energy. If there is a lack of sugar in the body due to a sugar-restricted diet, ketone bodies made from fats and oils will become nutrients for the brain. In particular, MCT oil, which contains 100% medium-chain fatty acids, can be quickly broken down into ketone bodies to provide energy for the brain.

Others include saturated fatty acids in solid forms, such as butter and lard. Animal fat makes the blood thick and gives the impression that it is bad for the body. But as long as it is not consumed in large quantities, cream is still a recommended oil. It not only contains rich antioxidants, but also contains vitamins A, D, and E, and has not undergone complicated processing. Fermented butter made by fermenting raw milk fat with lactic acid bacteria is especially recommended. Compared with ordinary butter, it has a richer flavor, better taste, and can also adjust the intestinal environment. Lard also contains small amounts of vitamins.

Be careful with trans fats and omega-6

So what are the oils that should be used with caution? It is oil made by adding hydrocarbon chemicals. Trans fatty acids are produced during the process of turning liquid vegetable oils into margarine and during the high temperatures used to evaporate the solvents when extracting vegetable oils from seeds.

Trans fatty acids are believed to be related to cardiovascular disease, and daily standard values ​​have been set in some countries. But before that, adding chemicals and high-temperature processing were already a problem. In order to make the shape easier to use and to extract the maximum amount of fat from the raw material, there is a possibility that the raw material will deteriorate. In addition to soybean oil and corn oil, you also need to pay attention to margarine and shortening used in making Western bread, biscuits, and snacks.

Soybean oil and corn oil contain a large amount of Omega-6 fatty acids, which are broken down in the body into arachidonic acid, which has the effect of regulating the immune system and lowering blood pressure. However, excessive intake can easily cause arteriosclerosis, hypertension, fatty liver, autoimmune diseases, and allergic diseases, so you must be more careful. Because it is cheap, it is mostly used in food processing and catering industries, and it is easy to consume too much without careful consideration.

This article is selected from the book "Brain Detox Diet: A 7-day practical recipe recommended by brain doctors to help you get rid of brain fog, prevent forgetfulness, fight dementia, and awaken your brain's defenses" published by Gao Bao Books