It’s been a while since I published a Dear Mark post and it’s been a fairly anemic news week, so I thought I’d address a trio of (related) reader questions.
If you’ve ever wondered what it means for a fat to be rancid (both for the fat and your body if you consume it), whether eating just a little store-bought every once in a while is all that bad, or where rice bran oil falls in the spectrum of Primal fats read on.
The first comes from reader Timre –
I am a newcomer to the blog and I have been reading up on oils and fats in here and there is a lot of great information but I am having trouble understanding what fats going rancid and oxidizing under heat means to my health. Can you elaborate on this for me?
Olive oil’s reputation has been besmirched. It isn’t the magic life elixir fueling the teeming hordes of Mediterranean-dieting, crusty bread-eating, moderate wine-drinking centenarians, but it doesn’t deserve to be tossed in the trash heap with soybean, grapeseed, corn, and canola oils. I sense that it’s fast becoming a “fallen fat” among our crowd and I think it’s a darn shame. Are a few extra grams of linoleic acid, one or two unfortunate incidents of adulterated oil, and gushing praise from vegans, vegetarians, and the American Heart Association alike enough to turn us against a staple, phenolic-rich food sporting several thousand years of storied history?
Ah, sleep. Nothing like a good dose of the stuff, right? Losing even a single wink of your usual forty (or an hour, as the case may be) is enough to throw off an entire day.
But do you know who might love sleep more than anyone or anything? Our livers.
Yes, livers. Those fleshy multivitamins with an apparent propensity for fat accumulation function best on a good night’s sleep. New research is revealing exactly why shift workers and other chronically sleep deprived members of mankind tend to have problems with obesity, insulin resistance, diabetes, heart disease, and all the other popular features of metabolic syndrome: their livers aren’t processing fat efficiently, instead allowing fat to accumulate.
Why are so many people in first-world countries so overweight? Why is metabolic syndrome so prevalent? The familiar contenders are diet and exercise – more specifically, the wrong kind of each. Both Conventional Wisdom types and nutrition nerds (myself included) agree that we’re doing something wrong in the kitchen and the gym, and that fixing that stuff could solve most of our weight (and even health) problems. Of course, that’s about all we agree on. Specific definitions of “fixing” and “that stuff” remain subjects of vociferous debate. That said, I like when we can agree on something, even if that something is just speculation about another possible factor in the obesity problem. In today’s Monday Musings we’ll take a look at one such factor.
A recent study out of the journal Obesity Reviews notes that it’s not just diet and activity levels that have changed in correlation with rising obesity numbers, but ambient temperature. To be more specific, people are heating their homes at all hours of the day, even as they sleep, and spending less time outdoors exposed to the elements. Central heating is more common, while space heaters, fireplaces, and electric heaters are less common, meaning the entire house gets and stays warm. People in developed countries exist in relative thermoneutrality: a nice 68-72 degrees F. The authors guess that with less exposure to thermal stress, we’re burning fewer calories. Our bodies have an easier time regulating our internal temperatures, and expend less energy doing so.
What can compare to the sweet, buttery mac nut’s tender embrace? As far as nuts, seeds, and pseudo-nuts go, its fatty acid profile is unparalleled. Throw a handful into a bowl of Greek yogurt, along with blueberries, blackberries, and strawberries (or any berry, really), and you’ve got yourself a rich, masterful dessert with minimal linoleic acid. And it’s got good amounts of magnesium, manganese, thiamine, copper, and iron. Pack a baggy full and you’ve got yourself the perfect trail food for day long hikes. Suffice it to say, they’re my go-to snack when I’m feeling a bit peckish throughout the day.
But that’s not why I’m here today – to extoll the virtues of the macadamia nut.
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