Why OIL-FREE to be the best Runner you can be!
The Dangers of Oil and the Benefits of an Oil-Free Lifestyle
WHATS SO BAD ABOUT OIL?
Right now, perhaps more than ever in the history of healthy minded individuals, there is some major confusion regarding oil and fat and its role in a healthy diet and lifestyle.
Currently some of the myths and misinformation around the health benefits of consuming oil are taking over mainstream media, and the reason is plain and simple.
Oil sells big time for 2 main reasons:
- People “buy” into this belief because they like hearing good things about their bad habits. If health advocates tell us that oil is healthy and that we should keep consuming it then HORAY, there is not much we have to change to get healthy; we can keep the bacon, olive oil salad dressings and the coconut oil in our cakes and smoothies.
- The oil companies and doctors selling oil supplements make big bucks off this belief that oil is healthy; so they have every incentive to tell us to consume it!
THE TRUTH ABOUT OIL IS THAT IT IS NOT A HEALTH FOOD, IT IS BY NATURE A PROCESSED FOOD. OILS (EVEN OLIVE OIL) ARE ALL HIGHLY PROCESSED FOODS THAT COME FROM WHOLE FOODS. OLIVE OIL IS FROM WHOLE OLIVES, PRESSED AND STRIPPED OF THEIR FIBER, WATER, PROTEIN AND CARBOHYDRATES; LEAVING PURE FAT CALORIES
IN FACT, IT TAKES 1,375 OLIVES TO MAKE ONE LITER OF OLIVE OIL.
Our bodies thrive on whole foods, and any processed foods especially high calorie, low nutrient ones should be eliminated from our diet if we want to thrive and avoid disease and premature death.
What Do The Plant-Based Doctors Think?
DR. Esselstyn leading doctor of healing with whole foods states “NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. And above all they contain saturated fat which immediately injures the endothelial lining of the arteries when eaten. It doesn’t matter whether it’s olive oil, corn oil, or any other kind of oil. This is so important I have detailed oil in Chapter 10 (of Prevent And Reverse Heart Disease).”
"WE MUST BE CONCERNED ABOUT CONSUMING ENOUGH HEALTHY FATS!"
This healthy fats craze is big right now, but let me ask you where healthy fats come from? Whole foods right? Coconut oil comes from a coconut, olive oil comes from an olive; so isn't it logical to think that all the health benefits of the so called “healthy fat” will also be present in the whole food itself?
THIS ARGUMENT IS EQUIVALENT TO SAY COCA-COLA TELLING US THAT COKE IS HEALTHY BECAUSE IT CONTAINS WATER, AND WATER IS ESSENTIAL FOR HUMANS TO THRIVE; THEREFORE WE MUST DRINK MORE COCA-COLA TO THRIVE. MAYBE AT FIRST YOU ARE GOING TO THINK THAT THIS ANALOGY IS TOO FAR OUT THERE, BUT LET ME ASK YOU TO TAKE A MOMENT TO THINK ABOUT IT.
Doctors like the author of the best selling book “Grain Brain”- Dr. Perlmutter have us all worried about healthy fats and omega-3’s, so much so that he has convinced millions of Americans to consume oil supplements that he has created! This guy along with hundred others, are profiting of this argument, they are in fact, selling you their products. Not too far off from what Coca-Cola would be doing if they were arguing the above statement.
OILS ARE NOT FOR ULTIMATE HEALTH
Dr. Perlmutter, of "Grain Brain" adding to the confusion regarding the topic of oil.
Oils are not our best option if we are concerned about getting healthy fats. Healthy fats do exist, but they are the ones that come naturally packaged in whole foods; in avocados, nuts, seeds, coconuts, olives, greens, beans, fruits and veggies. Yes, fruits and veggies have fats in them, and they are healthy in their whole foods package.
Our bodies need a ratio of 4:1 Omega 6 to 3 fatty acids. The issue is that the western diet is very deficient in omega 3s and very rich in omega 6’s, so we are told to seek out foods rich in omega 3s. When we eat whole plant foods, their ratios are generally very close to what we need, but when we consume oils and other processed foods, the ratios are all over the place.
For example, olive oil, which is claimed to be a “brain-healthy oil” has a ratio of 14:1 omega 6 to omega 3; this is far from what we need.
We understand that this stuff is confusing, these ratios and number, but it really doesn't have to be.
It doesn't help when we have popular doctors in the media like Dr. Perlmutter telling us all in one video that a diet too high in omega 6s causes disease, so we must consume less omega 6 and then in the next sentence he tells us to consume lots of olive oil and coconut oil because they are both “healthy fats”.
NO WONDER AMERICA IS CONFUSED ABOUT OIL AND FAT.
Olive oil has a ratio of 14:1 omega 6 to 3, and coconut oil has zero omega 3, but is packed with omega 6, how can this help us to lessen our omega 6?
Watch the video again now that you understand a little more about this, and you will see the contradictions in what he is saying.
See the Omega 6 to 3 Fatty Acid comparison chart of different oils here...
Notice coconut oil has 0 omega 3's and olive oil has very low omega-3s and high omega 6’s
Like mentioned above, this should not be complicated. When we eat a whole foods, plant based diet, the food is naturally rich in omega 3, and without adding oils this way of eating rests at about a 4:1 ratio of omega 6 to 3 fatty acids. Eat whole plant foods like beans, rice, potatoes, greens, vegetables and fruit and a bit of nuts and seeds and you will have an outstanding ratio without having to buy expensive supplements like these doctors advocate for.
GOING OIL-FREE DOES NOT MEAN THAT YOU ARE ON A FAT-FREE DIET.
There is plenty of fat in the plants, vegetables, fruits, starches, beans and whole grains that we consume, and that is enough; in fact it is how nature intended.
There are also high-fat plant foods, such as nuts, seeds, and avocados, however it is not necessary to add too much of these foods to your daily routine, because even though they are plant-based, they are still high in fat, and also high in calories.
HOW TO INCORPORATE HEALTHY FATS INTO AN OIL-FREE LIFESTYLE
Healthy fats (from whole plant foods -monounsaturated fatty acids and omega-3’s) are essential for health, just like carbohydrates and protein. Yes we need them for healthy cognitive function, just as much as we need carbohydrate and protein, but the source and quantity of fat is most important.
MAKE SURE TO GET YOUR HEALTHY FATS FROM A VARIETY WHOLE PLANT FOODS LIKE:
- Leafy greens: kale, spinach, collard greens
- Seeds: hemp seeds, chia seeds, flax seeds (1-2 tablespoons per day)
- Nuts: walnuts, almonds, cashews ( added to salad a few times per week is plenty)
- Soy Products: tofu, tempeh, edamame
- Fruits: fruit has fat, enough
- Vegetables: vegetables have fat
FACTS ABOUT OIL
Oil is Liquid Fat
Oil has 9 calories per gram, 1 tablespoon has 120 calories
Oil is a Processed food
Many oils are highly saturated
Coconut oil is over 90% saturated fat
Olive Oil is 14% Saturated Fat
Oil decreases blood flow to and through arteries.
Oils are empty calories
Raise LDL (bad) cholesterol levels which is the leading cause of the number one killer in America, Heart Disease.
Stiffens artery walls, making them less responsive to nitric oxide which dilates the vessels and increases blood flow to the organs.
LETS COMPARE OIL TO SUGAR
- 50 Calories per Tablespoon
- 0g Fiber
- 0g Protein
- 0g Fat
- 12g Carbohydrate
- 0g Omega-3's
- 120 Calories per Tablespoon
- 0g Fiber
- 0g Protein
- 14g Fat - 1.9g Saturated Fat
- 0g Carbohydrate
- Traces of Omega-3’s
Calorie wise, oil has nearly 3X the calories of sugar, and is the leading factor of weight gain!
2 Tablespoons oil has more calories than Ice Cream!
While we do not advocate that you eat white sugar and ice cream in place for oil, we do advocate that you eat “sugars” (carbohydrates) in their whole food form such as fruits and vegetables. Replacing oil with foods that are nutrient dense in their whole-foods form is key!
NUTRIENT DENSITY IS VERY IMPORTANT
When it comes to health, Nutrient Density matters. Dr. Joel Fuhrman gives a great way to understand this concept, and the importance of calorie sources in our diet.
“HEALTH (H) EQUALS NUTRIENTS (N) DIVIDED BY CALORIES (C)”
(H = N/C ) By this thought, the more nutrients in the food while being the lowest in calorie possible, the more healthful.
LETS LOOK AT NUMBERS OF VARIOUS FOODS:
- Vegetables 60-120 calories per pound
- (exception of avocado at 750 calories per pound)
- Fruits 400- 400 calories per pound
- Beans, lentils and whole grains have 310-780 calories per pound
- Processed Sugars have 1,200 calories per pound
- Nuts and seeds have 2,400-3,200 calories per pound
- Oil has 4,000 calories per pound
Nutrient Dense Foods that promote health are the ones that are low in calories, high in nutrients, high in fiber and water so your body is satisfied, tummy full and happy. Oil is very low in nutrients and to fill the stomach would take a large number of calories.
WHAT ABOUT COCONUT OIL
"But isn't COCONUT OIL Healthy and NUTRIENT RICH?”
In regard to coconut oil, Jeff Novick, MS, RD, states that:
“in spite of having no nutritional value, it is regarded by many as a health food.” One hundred calories of coconut oil has 11.6 grams of fat and 10 grams of saturated fat, over 90% of the total fat in this oil. Those are the only nutrients in coconut oil. Sugar has more nutrients. Coconut oil supplies no carbohydrates, essential fats, vitamins, minerals or proteins. So, it is contributing nothing to the diet except fat, and quite a lot of it. Overall, coconut oil does have some antimicrobial properties, but besides that, it can only offer you fat.
HE MAKES A VERY EASILY UNDERSTOOD OUTLINE REGARDING COCONUT OIL HERE:
- Coconut oil has virtually NO nutritional value. It has not protein, carbohydrates, vitamins, minerals, or fiber.
- Like all oils, coconut oil is pure fat. Of the fat in coconut oil, over 90% is saturated fat.
- All oils, including coconut oil, are the most calorie dense food on the planet.
While there may be a rare example of some healthy and fit native population that managed to be healthy in spite of their consumption of coconut, this does not make coconut oil into a health food, or a food that Americans should consume with complete abandon as part of their already unhealthy American lifestyles. The coconuts may have been the only risk factor in the otherwise healthy lifestyle of these native populations. However, recent studies have shown the harmful effects of even one high fat meal when the fat comes from coconut oil.
While it is true that coconut oil may have some antimicrobial properties, this is not why we consume food, especially one that has so many other negative aspects to it.”
PERHAPS THE HYPE AROUND COCONUT OIL IS PURELY MARKETING, AS THE NUTRITION FACTS SHOW, THIS OIL IS NOT A HEALTHY CHOICE EITHER
"BUT SURELY FISH OIL MUST BE HEALTHY, IT HAS HEART HEALTHY OMEGA-3’S"
By consuming fish oil or fish oil supplements, you are self inducing heavy medal poisoning like mercury and increasing the levels of eicosapentaenoic acid “EPA”, an omega-3 fatty acid popularized for its health benefits.
Learn more about the dangers of fish consumption, check out our article on the topic by clicking here!
Dr. McDougall writes that consumption of fish oil can have adverse effects on health, leading to increased levels of “bad” cholesterol (LDL) in patients with already high cholesterol, leading to worsening diabetes in some.
"BUT I HEARD THAT THE ESKIMOS WHO CONSUMED ENORMOUS AMOUNTS OF FISH OIL AND SATURATED FAT LIVED A VERY HEALTHY, DISEASE FREE LIFE, SO FISH OIL AND FAT MUST BE HEALTHY!”
- It turns out that the science and truth behind these statements are very far from true.
View the video "Omega-3's and the Eskimo Fish Tale" to discover the truth behind this myth of the Eskimo's diet being so healthy, which has paved the way for many "health advocates" to brag about the healthfulness of fish oil and saturated fats. But this is simply not good science.
Good science and reliable nutrition information is very hard to come by these days because the most companies funding the research seem to have a stake in the outcome of the studies, cherry-picking results to suit their agenda and so on.
In addition to this, Dr. Greger, Dr. Esselstyn, Dr. McDougall, and many more all agree that fish oil is not essential at all and that it is very difficult to become deficient in these omega-3 fatty acids if you are consuming a whole foods plant based diet rich in greens with a few tablespoons of flax seed meal per week (or chia seed, pumpkin, etc).
SO WHERE DO WE GET OUR INFO?
GOOD SCIENCE AND RELIABLE NUTRITION FACTS ARE HERE!
For the most un-biased answers we turn to Dr. Greger from NutritionFacts.org
Dr. Greger has dedicated so much of his life to ensure that his non-profit reads and analyzes every singe nutritional paper and study published every year; and they do not stop there. He then goes on and formulates his findings into easy to understand articles and videos made available and free to the public. He is not paid by any industry and he is not making any money off selling anything. 100% of the profits from his books and videos go back into the non-profit, to pay for researchers to read the hundreds of thousands of papers published every year, so we do not have to!
BENEFITS OF EATING AN OIL FREE DIET:
- Weight loss
- Keep the weight off with ease
- Clear up acne
- Increased Energy
- Increased Mental Clarity
- Decrease Inflammation in the body
- Improve omega 6 to 3 ratio
- Lower Blood Sugar
- Lower Blood Pressure
ADDITIONAL RESOURCES & Sources:
- "The Starch Solution" - book
Engine 2 Diet:
Marketing Junk Food: Don't Go Cuckoo Over Coconut Oil
- "EAT TO LIVE" - book
Dr. Michael Greger:
- "How Not To Die" - book
- "Prevent and Reverse Heart Disease" - book
Forks Over Knives: