Processed Oils: The Hidden Dangers and Health Risks You Need to Know About

Nutrition Corner with Dr D 

Processed Oils: The Hidden Dangers and Health Risks You Need to Know About

Processed oils are oils that have been refined, treated, or manipulated in some way to improve their taste, texture, or stability. This process often involves the use of chemicals, heat, or solvents, which can alter the chemical composition of the oil and remove some of its natural nutrients. Examples of processed oils include vegetable oil, canola oil, corn oil, soybean oil, and sunflower oil. These oils are commonly used in packaged foods, fried foods, and processed snacks, as well as in home cooking and baking.

Processed oils: Acrylamide & other Advanced Glycation end Products (AGEs).

When it comes to processed oils, how you cook with them can also play a role in their impact on health. One study published in the Journal of Agricultural and Food Chemistry found that heating oils to high temperatures, such as during frying or deep-frying, can create harmful compounds. Specifically, these high temperatures can cause the formation of acrylamide and other advanced glycation end products (AGEs).

 

Acrylamide

Acrylamide is a chemical that forms when starchy foods, like potatoes or bread, are cooked at high temperatures. It's also formed when oils are heated to high temperatures, such as during frying. Studies have suggested that acrylamide exposure may be linked to an increased risk of cancer, particularly in organs like the kidney and bladder.

Advanced Glycation end Products (AGEs)

AGEs, on the other hand, are compounds that are formed when proteins or fats combine with sugars in the bloodstream. They can also be formed when oils are heated to high temperatures. AGEs have been linked to increased inflammation, oxidative stress, and an increased risk of chronic diseases, such as cancer and heart disease.

 

Omega-6 fatty acids

In addition to the formation of harmful compounds during cooking, the high levels of omega-6 fatty acids found in processed oils, particularly soybean oil, can also contribute to inflammation and other health problems if consumed in excess. While omega-6 fatty acids are an essential nutrient, consuming too many of them can lead to an imbalance with omega-3 fatty acids, which can contribute to inflammation in the body.

 

To reduce the potential negative effects of processed oils when cooking, it's recommended to choose oils with high smoke points, which are less likely to break down and form harmful compounds at high temperatures. Oils with high smoke points include avocado oil, grapeseed oil, and refined coconut oil. Additionally, using cooking methods like baking, roasting, or steaming can help reduce the formation of harmful compounds compared to frying or deep-frying.

 

Processed oils and type 2 Diabetes

Processed oils have become a staple ingredient in many modern diets, but mounting evidence suggests that they may be contributing to the rising rates of type 2 diabetes. One key issue is their high content of omega-6 fatty acids, which can cause chronic inflammation and promote insulin resistance. In a study published in the British Medical Journal, researchers found that individuals who consumed high amounts of omega-6 fatty acids from vegetable oils like soybean and corn oil had a significantly increased risk of developing type 2 diabetes.

But it's not just the omega-6 content that makes processed oils problematic. The refining process used to create many processed oils can strip away beneficial nutrients, leaving behind a product that is high in calories but low in nutritional value. This can lead to overconsumption and weight gain, which is a risk factor for type 2 diabetes. In addition, many processed oils are high in trans fats, which have been linked to insulin resistance and type 2 diabetes. Trans fats can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels, contributing to an increased risk of heart disease as well.

Another issue is the prevalence of processed oils in fast foods and other processed foods, which are often also high in sugar and other unhealthy ingredients. This combination of unhealthy fats, sugars, and additives can be particularly damaging to metabolic health, contributing to insulin resistance and type 2 diabetes. In fact, studies have suggested that a diet high in processed foods is a major risk factor for metabolic syndrome, which is a cluster of conditions including insulin resistance, high blood pressure, and high cholesterol that significantly increases the risk of type 2 diabetes and heart disease.

 

Processed oils and mental health

The impact of processed oils on health isn't limited to physical health - it can also have negative effects on cognitive function and mental health. A diet high in omega-6 fatty acids, such as those found in processed oils like soybean and corn oil, has been associated with lower cognitive function and an increased risk of depression in older adults. This was demonstrated in a study published in the journal Nutritional Neuroscience.

The study involved 1,110 adults aged 70 to 89 who completed cognitive tests and answered questionnaires about their diet and lifestyle habits. The researchers found that those who consumed higher amounts of omega-6 fatty acids had lower scores on tests of cognitive function, including attention, memory, and processing speed. In addition, participants who consumed higher amounts of omega-6 fatty acids had a higher risk of developing depression.

 

So why might processed oils be harmful to cognitive function and mental health? One possibility is the impact that chronic inflammation can have on the brain. As mentioned earlier, processed oils are high in omega-6 fatty acids, which can contribute to inflammation in the body. Chronic inflammation has been linked to a range of health issues, including depression and cognitive decline.

However, it's important to note that not all oils are created equal when it comes to brain health. Some research has suggested that oils like olive oil and coconut oil may have beneficial effects on cognitive function and brain health. For example, a study published in the Journal of Alzheimer's Disease found that a diet enriched with extra-virgin olive oil was associated with improved cognitive function in older adults.

 

Healthier Alternatives

While there's no doubt that processed oils are a major contributor to the development of type 2 diabetes, the good news is that simple changes to the diet can make a big difference. Switching to healthier oils like olive oil and avocado oil, which have been shown to have beneficial effects on metabolic health, is a good place to start. And cutting back on fast foods and other processed foods that are high in unhealthy fats, sugars, and additives can go a long way towards reducing the risk of type 2 diabetes and other chronic diseases.

 

Conclusion

We do need more research to fully understand the impact of processed oils on human health, but these findings highlight the importance of choosing minimally processed oils, such as olive oil or avocado oil, and limit the consumption of highly processed oils, particularly those used in high-heat cooking or frying.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Myofascial Trigger Points: Hidden Culprit Behind Back Pain

Musculoskeletal Health with Dr D. 

Myofascial Trigger Points: Hidden Culprit Behind Back Pain

Back pain is a prevalent disorder, and more frequently than not, we tend to blame a pinched nerve, herniated disc or arthritis as the cause of the pain. Clinically, however, the majority of back pain is a result of muscle dysfunction and imbalance. A large proportion of back pain is, therefore, the result of the presence of myofascial trigger points (MTrPs). When MTrPs are the cause of muscle pain, we refer to this type of pain as myofascial pain syndrome. In rare cases, the pain may be a result of the problem in the spine itself. However, even in this scenario, the presence of myofascial trigger points in the surrounding musculature is seen as one of the significant contributors to worsening back pain.

 

Clinical experience and research suggest that the presence of trigger points leads to muscle shortening. When muscles shorten, they become less flexible and less responsive to daily demands during physical activities. The affected individual becomes stiffer, and tension begins to build up in the muscles of the back. The pressure will eventually transfer to the discs in the spine. Maintaining muscle tension over the spinal discs may ultimately result in the rupturing of the disc or disc herniation. The presence of trigger points in the shortened muscles can, therefore, be the very root cause of the spinal problems. Additionally, muscles that become short and tight can displace vertebrae and cause compression of nerves.

What are Trigger Points?Which Muscles Are Involved?Treatment optionsOptimize Your Recivery

Lower back pain   

Treatment of the lower back pain can be a very frustrating experience for the patient, but also their provider. In most cases, it is the area of the most intense pain that tends to bear the blame for the origin of the pain. Therapies are, therefore usually aimed at the most painful areas. In reality, however, that is not always the case. In many instances, the presence of trigger points in the area of the mid-back or the buttock muscles is the primary cause for the lower back pain or pain in the sacrum. If the trigger points in these muscles are not appropriately addressed, treatment modalities focusing on the muscles in the lower back will not successfully relieve the back pain.

 

Additionally, trigger points in the abdominal muscles and a muscle called Iliopsoas are very frequent causes of back pain. Unfortunately, these muscles are usually ignored by many health care professionals as a potential cause of back pain. Treating back pain can be therefore challenging and should always include a search for the trigger points not only in the back muscles but also in the buttock muscles and some cases even in the abdominal muscles and the iliopsoas muscle.

Buttock and hip pain

Individuals experiencing pain in the buttock and hip muscles are usually concerned only with the muscles in the buttock and the hip joint itself. Knowing that the referral pattern of the trigger points in the back muscles includes the buttock and the hips may help to identify the real source of the pain in the buttock or the hip joint.

  

Sacral pain

Many patients present to the clinic with lower back pain pointing to the base of their spine. Pain in the sacrum or tail bone is another joint presentation of back pain. While the pain can originate in the tail bone, frequently, the source may originate from muscles located much higher. Quadratus Lumborum, superficial spinal muscles as well as the gluteal muscles are frequent harbingers of trigger points which tend to refer pain to the area of the sacrum. The trigger points in these muscles can be very tender to palpation. If the pressure over these trigger points further aggravates the pain in the sacrum, it is yet another reason for considering them as the main culprit.  Massaging these trigger points can, therefore, bring significant pain relief in the sacral area.  When massaging trigger points in these muscles do not completely resolve the pain or the pain tends to reoccur, chiropractic adjustment of the sacrum may be needed. In this case, massaging the trigger points in the Quadratus Lumborum, Superficial Spinal Muscles and the Gluteal Muscles before the chiropractic adjustment will make the chiropractic adjustment more effective.

The basic approach to self-acupressure

Self-acupressure targeting trigger points is a non-invasive, free of side effects, and straightforward treatment method. It can be adopted and used by every person suffering from back pain. Self-acupressure can be applied to affected muscles several times a day at home or in the workplace. Carrying a lacrosse ball, tennis ball or baseball ball along with you can, therefore, allow for short and frequent treatments throughout the day to ease the pain and promote faster recovery. Targeting the most painful trigger points several times a day with short self-treatment sessions is the most effective way to treat trigger points. Successful management of back pain should, therefore, include the regular application of self-acupressure.

 

You can find more information about acupressure , other treatment modalities and learn the complete home treatment protocol for the management of myofascial pain in the section Treatment Options.

 

To learn more about complementary therapies. Visit National Center for Complementary and Integrative Health

The information provided on these pages is not intended to treat or diagnose any condition and should be viewed solely for education purposes. By no means is this information replacing evaluation by a qualified health care provider. For full Terms and Conditions, as well the use of cookies by this website, please see the sections “Terms and Conditions” and “Privacy.”

by Dr. Michal Domeny DNP, L.Ac, CD/N