Nutrition: the case against seed oils and sugars

We will talk against the case for seed oils, sugars, and carbohydrates (sugar being a type of carbohydrate). This generally means eating selectively eating only vegetables and meat (or vegetables, meat, and fruits). Fruits are like vegetables with sugar, but the sugar in fruit is not as bad as refined sugar.

In seed oils, omega-6 are generally unhealthy, while omega-3 is healthy, as well as a even ratio of omega-6 to omega-3. The 6 seed oils high in omega-6 are:

Safflower oil
Sunflower oil*
Corn oil
Cottonseed oil
Soybean oil
Sesame oil*

* As a good news, are high in anti-oxidants. Sunflower oil is further high in vitamin E.

Canola oil is not listed, and obviously not olive oil either. Other healthier oils include avocado oil and flaxseed oil.

McDonald's French fries are cooked in a blend of vegetable oils, which can include canola oil, soybean, and hydrogenated soybean oil. Lays potato chips also use a combination of oils, which includes canola oil, soybean oil, corn oil, and a "or" of sunflower oil, but likely does not include cottonseed oil. Pringles chips uses corn oil, cottonseed oil, high oleic soybean, and a "or" sunflower oil.

When soybean oil is hydrogenated, the monounsaturated fatty acids increases, while polyunsaturated fatty acids decreases.

(From the listed franchise examples) soybean oil, corn oil, and cottonseed oil (57.7%, 54.7%, and 51.9%) have high percentage of polyunsaturated fatty acids, whereas olive oil, sunflower oil, and canola oil have low percentage (10.5% extra virgin, 20.1%, 28.1%). But for monounsaturated fatty acids, olive oil, sunflower oil, and canola oil have the highest (73.0%, 63.4%, 63.3%) whereas corn oil, soybean oil, and cottonseed oil are lowest (27.6%, 22.8% (43.0% if partially hydrogenated), 17.8%).

To make things even more complex, not all omega-6 fatty acids are unhealthy, at low amounts. Linoleic acid is a more healthier omega-6, while arachidonic acid, is not. Seed oils high in linoleic acid include corn, cottonseed, soybean, and sesame (58%, 54%, 51%, and 41.3%), while seed oils high in arachidonic acid include soybean oil. In fact, out of the only 2 essentially fatty acids that the body requires but cannot synthesize, are linoleic acid (an omega-6) and alpha-linoleic acid (an omega-3), both polyunsaturated.

Trans fats are only unsaturated fatty acids, and not saturated fatty acids.

Trivia: the most consumed monounsaturated fat in the human diet is oleic acid, which is a omega-9 fatty acid. It is among the more heathier fats, and is found high in extra-virgin olive oil, sunflower oil, canola oil, and peanut oil (71.3%, 62.9%, 61.8%, 55.4%).

Similarly, the most common saturated fatty acid found in animals and plants, are palmitic acid, an unhealthy 1. It makes up 26.2% of butter fat (or milkfat, the fatty portion of milk). In seed oils, it is found high in cottonseed oil, corn oil, peanut oil, and soybean oil (24.7%, 12.2%, 11.6%, and 11%).

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What oils should I avoid when deep frying?

Avoid the unsaturated oils, as they are unstable and oxidize easily, especially as you heat them (soy, canola, corn, cottonseed, sunflower, safflower, and peanut). You can cook olive oil keep below 400 degrees F.

Specifically, polyunsaturated fats (like those found in soybean, corn, and sunflower oils), are worse than monounsaturated fats (such as in olive oil or high-oleic sunflower oil). Avocado oil has a very high smoke point of about 520°F. Keeping frying temperatures around 350°F to 375°F (175°C to 190°C) is generally optimal for deep frying, which helps to avoid oil oxidation and the production of unhealthy byproducts.

Part 2: sugars.

Avoid eating carbohydrate foods, such as breads and rice, especially white bread and white rice. If you are on a very-low carbohydrate diet, then fatty-meats are better than non-fatty meats.

1 can try to avoid more than 1/10th of their total calories from added sugar. For a 2,000-calorie/day diet, than 200 calories from added sugar is about 12 teaspoons, and a 12-oz can of cola contains about 10 teaspoons of added sugar. A calorie of sugar is 4 grams of sugar. So 200 calories divide 4 to get 50 g.

Avoid high-fructose corn syrup. Agave nectar can contain between 55-90% fructose, which is higher than the amount of fructose in high-fructose corn syrup. The American Heart Association (AHA) recommends women limit their intake to 25 grams per day, while men limit to 36 grams.

Some of the healthiest foods outside of leafy greens, are avocados, eggs, and mushrooms. Some of the healthiest fruits are mangoes and pomegranate juice, healthiest berries are blueberries.

Avoid orange juice unless it is directly from the fruit, as orange juice is among the most pasteurized.

1 of the healthiest things you can do is fasting, which also helps reset skin and protein cells.

Maltodextrin is a type of carbohydrate, specifically a complex carbohydrate.

Cinnamon is not a sugar, but a spice. Cinnamon does not contain much sugar, it contains cinnamaldehyde, cinnamic acid, and eugenol.

Caramel is mostly composed of sucrose, so it has about the same amount of fructose as it does glucose.

Other:

-Zinc helps you sleep, and it's also hard to sleep without potassium.
-High sugar causes you to pee often. Cancer also loves sugar.
-Kidney stones: avoid sweet tea, almonds, and cola. >75 g of peanuts is too high in oxalates. For high-oxalate kidney stones, take citrates, or even lemon juice, and avoid spinach and kiwi. 1 of the best foods for toxic kidneys is bok choi (no oxalates, low calories).
-The most important anti-oxidant is melatonin, not glutathione.
-Butter is healthy, margarine is not.
-Green tea is healthier than black tea, or tea that are low in tannins. Tannins block vitamin B1.
-Don't talk calcium supplements (1 g/day), as that increases your mortality of cardiovascular risk by 20%, as well as blood clotting and high blood pressure.
-The most anti-bacterial food we eat by far, is garlic.
-You can also eat for the bacteria in your intestines. Therefore, avoid artificial sugars such as aspartame and sucralose, and use Stevia- or monk fruit sweetened drinks as alternatives, that are gut-friendly.
-Peanut butter is bad if the nut butter contains hydrogenated oils, palm oils, and soy oils.
-According to a study, some cheeses contain more sodium than seawater. These include feta, halloumi, Roquefort, and cheese singles. If you want cheese with less saturated fat and salt, opt for mozzarella and cottage cheeses.
-According to a 2017 study, whole grains help reduce the amount of Enterobacteriaceae, which are bacteria found in the intestinal flora that can trigger inflammation.
-vitamin C is a well-known antioxidant that helps neutralize free radicals. Free radicals are unstable atoms that can damage cells, which leads to illness and aging.
-Quercetin also helps to protect cells from oxidative damage that can lead to inflammation.

-It was discovered in the early 1900s by Otto Warburg that cancel cells require significantly more glucose than normal cells. Most glucose is fermented to lactate in the aerobic glycolysis process, now known as the Warburg effect. Although the Warburg effect has been known for some time, scientists recently explored targeting enzymes involved in glycolysis to suppress cancer growth.

Prebiotic food vs. probiotic food.

Prebiotic foods contain dietary fiber that serve as food for beneficial bacteria in the gut, stimulating their growth and activity. Some examples includes whole grains, fruits (bananas, apples, and berries), vegetables (artichokes, asparagus, and onions), and legumes (chickpeas, lentils, and beans).

Probiotic foods contain live microorganisms, such as bacteria and yeasts, that are beneficial to the digestive system. Some examples include yogurt that contains active culture, kefir, kimchi (a Korean dish made from fermented cabbage and other vegetables), Sauerkraut (fermented cabbage that contains lactic acid bacteria), and miso (Japanese fermented soybean paste).

The most prebiotic-dense foods people can eat are dandelion greens, Jerusalem artichokes, garlic, leeks, and onions.

Harmful ingredients:

-The chemical culprit found in most products containing artificial sweeteners, including diet sodas, is aspartame, which has been linked to brain tumors as well as some blood-related cancers, such as leukemias and lymphomas (though research has been minimally focused on rats). Aspartate breaks down into the neurotransmitter aspartic acid, which without being bound to other amino acids is neurotoxic.

Sugar and salt.

The recommended sodium intake is to not go past 2300 mg per day (2.3 g) (per the American Heart Association), as well as 1,500 mg for patients with hypertension.

How can that be so law compared to sugar? Keep in mind an atom of sodium is only 23 atomic mass units, compared to glucose and fructose, both at 180. So, 1 gram of sodium has 7.8x more sodium atoms than glucose molecules. But 1 g of sodium is not the same as 1 g of salt. 1 g of salt is not 100% sodium. 1 g of salt, the chlorine is dissolved and separated from sodium. Salt dissolves to completion in the stomach. Salt is 23 / 58.4 = 39.4% sodium. So 1 g of salt is equivalent of .394 g of 100% sodium.

A single hotdog can have 567 mg of sodium.

Benefits of eating red meat.

-Has coenzyme Q10: essential for proper mitochondrial function, is an antioxidant.
-Has L-carnitine: helps with fat burning, post-workout recovery, and muscle preservation during exercise.
-Has carnosine: reduces inflammation and oxidative stress, and prevents glycation.
-Increases glutathione, which is an antioxidant.
-Has more myoglobin than white meat.
-Triggers glucagon, which stabilizes blood sugar.
-High in amino acids such as taurine (prevents high blood pressure) and leucine (triggers the synthesis of muscle, and produces new glucose from protein mostly in the liver).
-Grass-fed red meat will be better.

Some anti-cancer foods.

A study suggests that polyphenols in plums, such as chlorogenic acid and quercetin, can trigger apoptosis, or programmed cell death, in cancer cells. These natural compounds target harmful cells without damaging healthy ones by interacting with key cellular pathways. Rich in antioxidants and anti-inflammatory agents, plums may offer a promising, natural route to support cancer prevention or and treatment.

7/26/2025, broccoli.
Scientists have discovered that 3,3'-Diindolylmethane (DIM), a compound in broccoli and other cruciferous vegetables, can eliminate up to 90% of plaque-causing biofilms from Streptococcus mutans. Researchers from Ben-Gurion, Sichuan, and Singapore universities found that DIM disrupts these harmful layers without toxicity, offering potential for use in future dental products like toothpaste or mouthwash. DIM is also known for its anti-cancer properties, adding to its promising health benefits.

News.

7/1/2024, BVO.

The U.S. FDA announced it is revoking a regulation allowing the use of brominated vegetable oil (BVO) in food. BVO is a vegetable oil that is modified with bromine. According to the FDA, BVO’s intended use in food is "no longer considered safe" after the results of previous studies conducted that found the potential for adverse health effects in humans.