Proof The Bible Is True

1.Energy source — Fats are the most energy-dense macronutrient, providing 9 calories per gram compared to 4 calories per gram for both carbohydrates and proteins.

2.Structural components — Fats are essential components of our cells, influencing their fluidity and function. The type of fat in our diet can directly impact the composition of our tissues.

3.Hormone production — Many hormones are derived from cholesterol, a type of lipid. Adequate fat intake is necessary for proper hormone production and balance.

4.Nutrient absorption — Certain vitamins (A, D, E, and K) are fat-soluble, meaning they require fat for absorption and transportation in the body.

5.Signaling molecules — Perhaps most intriguingly, dietary fats can act as signaling molecules, influencing various metabolic processes in the body.

1.PUFA oxidation and toxic byproducts — PUFAs are particularly vulnerable to oxidation due to their chemical structure. They contain two or more double bonds, and it’s the carbon atom between these double bonds that is susceptible to oxidation at physiological temperatures. When PUFAs oxidize, they can produce toxic and inflammatory byproducts.

Chris Masterjohn, a nutrition researcher, provides an apt analogy: “PUFAs, in this sense, are like delicate glass … When glass shatters, it invariably leaves behind a mess of dangerous shards … Likewise, when PUFAs shatter they leave behind shards [aldehydes], which are capable of damaging proteins, DNA and other structurally and functionally important components of our cells.”

2.Interference with thyroid hormone utilization — PUFAs have been shown to interfere with thyroid hormone utilization,¹ which can lead to a slowdown in metabolic rate. The thyroid gland produces hormones that regulate metabolism, and any disruption to this system can have wide-ranging effects on overall health.

A study published in the “Journal of Nutritional Biochemistry” in 2020 found that high-PUFA diets can suppress thyroid function by interfering with the binding of thyroid hormones to their receptors. This interference can lead to symptoms of hypothyroidism, including weight gain, fatigue, and cold intolerance, even when thyroid hormone levels appear normal on blood tests.

3.Impairment of gut health — The gut microbiome plays a crucial role in overall health, and recent research has shown that dietary fats can significantly influence gut health. High-PUFA diets have been associated with increased gut permeability, dysbiosis, and inflammation.

A 2019 study published in “Nature Communications” found that diets high in omega-6 PUFAs promoted intestinal inflammation and increased the risk of inflammatory bowel diseases. The researchers observed that these fats altered the composition of the gut microbiome and increased the production of pro-inflammatory molecules.

1.Limit consumption of nuts and seeds — Nuts and seeds are often touted as healthy snacks, and while they do contain some beneficial nutrients, they are also typically high in PUFAs. The ease of overconsumption is a particular concern with nuts and seeds. For example, only 1/2 half-cup of raw walnuts contains 23.6 grams of PUFAs, including 19 grams of omega-6 fatty acids. This amount far exceeds the recommended daily intake of PUFAs for most people.

Instead of relying heavily on nuts and seeds for snacks, consider alternatives that are rich in saturated fats. High-quality dark chocolate or coconut-based snacks can provide a satisfying crunch without the high-PUFA content. These options are rich in saturated fats, which are more stable and less likely to oxidize in the body.

2.Choose cooking oils wisely — One of the most significant sources of PUFAs in the modern diet is vegetable oils, which are often promoted as healthy cooking oils due to their high smoke points. However, the smoke point of an oil is not the best indicator of its stability or safety for cooking. Instead, we should focus on the oil’s oxidative stability and PUFA content.

Oils high in PUFAs, such as soybean, corn, and sunflower oils, are highly unstable when heated. They can produce harmful compounds even before reaching their smoke point. On the other hand, fats high in saturated fatty acids are much more stable at high temperatures. For cooking, prioritize fats with a higher percentage of saturated fat:

• For high-heat cooking (frying, searing) — Use beef tallow, lamb tallow, or ghee.
• For medium-heat cooking (sautéing, baking) — Use ghee, tallow, butter, coconut oil, or lard.

While high-quality olive oil and avocado oil can be used occasionally, their high monounsaturated fat content makes them less ideal for frequent use if optimizing metabolic rate is the goal.

3.Be mindful of pork and chicken consumption — The fatty acid composition of animal products is heavily influenced by the animal’s diet. Unfortunately, most commercially raised chickens and pigs are fed diets high in PUFAs, which results in meat and fat that are also high in PUFAs.

If you don’t have access to pork and chicken products from farms that use low-PUFA feed, consider choosing leaner cuts of these meats to reduce overall PUFA consumption. Alternatively, prioritize beef and lamb, which tend to have a more favorable fatty acid profile even when conventionally raised.

4.Avoid dairy alternatives — Many people have turned to dairy alternatives in recent years, whether due to lactose intolerance, ethical concerns, or perceived health benefits. However, these alternatives often fall short when it comes to fat composition and overall nutrient density. Let’s compare whole milk to a popular alternative, oat milk:

• One cup of whole milk contains about 8 grams of fat — 4.6 grams saturated, 2 grams monounsaturated (MUFA), and only 0.5 grams polyunsaturated (PUFA).
• One cup of oat milk contains about 7 grams of fat — 0.8 grams saturated, 1.4 grams MUFA, and 4.0 grams PUFA.

The difference in PUFA content is striking!

The bar chart shows that cow milk is rich in SFAs and low in PUFAs. Whereas, oat milk and soy milk are significantly higher in PUFAs.

If you can tolerate dairy, stick with real dairy products. If dairy intolerance is an issue, coconut milk is a better alternative as it is rich in saturated fats. However, it’s important to note that coconut milk cannot replicate the full nutritional profile of dairy.

5.Limit eating out — Eating out has become a common part of modern life, but it can pose significant challenges to maintaining a healthy fat balance in your diet. Here’s a more detailed look at why limiting restaurant meals is important and how to navigate dining out when necessary:

• Prevalence of vegetable oils — Most restaurants, especially fast-food chains and casual dining establishments, use vegetable oils for cooking due to their low cost and long shelf life. These oils are typically high in PUFAs, particularly omega-6 fatty acids.
• High-temperature cooking — Many restaurant cooking methods involve high temperatures (frying, grilling, sautéing), which can cause oxidation of PUFAs, leading to the formation of toxic byproducts. The level of oxidation can double or quadruple in a matter of just a few minutes of heating.²
• Reuse of cooking oils — To cut costs, many restaurants reuse their cooking oils multiple times. A study published in the “Journal of Food Science and Technology” found that repeated heating of vegetable oils leads to the formation of harmful compounds such as polar compounds and polymers. More than 80% of restaurant cooking oil is oxidized beyond the recommended limit.³
• Alarming levels of harmful compounds — A shocking study analyzing aldehyde levels found that the current daily consumption of fried vegetable oil in the US (approximately 5 tablespoons) is equivalent to smoking 25 cigarettes per day. This startling comparison underscores the potential harm of regularly consuming foods fried in vegetable oils.
• Hidden oils in sauces and dressings — Even dishes that aren’t obviously fried often contain vegetable oils in sauces, dressings, and marinades. Check out the ingredient list of this ranch dressing that is used at many restaurants!

Fig. A common ranch used at restaurants, which is predominantly filled with PUFAs. Data from WebstaurantStore.⁴

Strategies for healthier eating out:

6.Minimize packaged foods — Many packaged and processed foods contain hidden vegetable oils. Reading ingredient labels is crucial if you must buy pre-prepared foods. Some common culprits include:

By preparing more meals at home using whole, unprocessed ingredients, you can have greater control over the types of fats in your diet. Assessing packaged food that you eat regularly and critically analyzing the ingredients would also be an important step!