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Choosing Between Olive Oil And Groundnut Oil!

Hit the internet to search for foods to fight inflammation and the chronic diseases like rheumatoid arthritis, diabetes and heart disease resulting from it and it invariably comes up with one particular food, the heart health poster boy, the extra virgin olive oil.

Researchers have for sometime now been advising us to use cold pressed monounsaturated dominant oils and olive oil suits the bill perfectly. But so do groundnut oil, also called peanut oil and sesame oil.

But olive oil, especially the extra virgin olive oil has been heavily promoted by the Western World as the poster boy of heart health!

The imported and expensive extra virgin olive oil, while out of reach of the average Indian homes, has found its way into the kitchens of the homes of the affluent Indians, probably in a big way!

Let us see how the homegrown, unglamorous, unadvertised and much cheaper cold pressed groundnut oil compares with extra virgin olive oil, as anti inflammatory and heart healthy oil.

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Both oils are cold pressed monounsaturated fatty acids dominant oils which have lower amounts of saturated and polyunsaturated fatty acids.

Researchers have known for some time now, that exactly this kind of oils are heart healthy, as they raise the levels of HDL cholesterol and lower levels of LDL cholesterol and they also have anti inflammatory properties.

Recent studies also show, that for a healthy lipid profile a high monounsaturated fatty acid to polyunsaturated fatty acid ratio is desirable and also high levels of monounsaturated fatty acids are beneficial in regulating blood sugar levels.

In this respect, olive oil is superior to groundnut oil as it has higher levels of polyunsaturated fatty acids than olive oil.

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A team of researchers at The Department Of Biochemistry, Shree Venkateswara College, University Of Delhi, has conducted a year long study of the effects of both oils on various health parameters of people consuming the two oils, including lipid profile, blood glucose, liver function efficiency, antioxidant status (lipid peroxides and antioxidant enzymes) and inflammatory properties (nitric oxide) in blood samples collected from populations who have been consuming olive oil  or groundnut oil as a staple oil for at least one year.

The study did not include diabetic patients, but it showed that the blood sugars levels of people in the study were normal at the end of the year.

The study showed that both olive and groundnut oils matched each other in their performance of keeping the HDL cholesterol levels high and total cholesterol and LDL cholesterol levels low at the end of one year. If any, groundnut oil people showed up slightly lower levels of triglycerides.

Both groups showed normal liver function meaning both groups had normal metabolism and no metabolic syndrome.

One of the marketing strategies of olive oil is that it contains increased amount of polyphenols / antioxidants which help reduce oxidative stress and promote overall health in consumers. So both oils were investigating for these activities and it was found that groundnut oil consumers also showed the same lipid peroxide levels as the olive oil consumers, adequate activity of antioxidant enzymes and comparable levels of nitric oxide, indicating that ground nut oil was as effective as olive oil on providing protection against oxidative damage and stress.

Also olive oil which has a comparatively lower smoking point than groundnut oil cannot be considered as a premium cooking and frying oil for Indian style of cooking which involves deep frying.

Groundnut oil reportedly has greater oxidative stability and higher smoking point as compared to olive oil and has been considered as a premium cooking and frying oil as compared to olive oil. Gomez et. al., 2003 have shown that the phenolic compounds in extra virgin olive oil gets damaged very quickly by heat along with a loss of Vitamin E.

The preliminary analysis of blood samples from people who have been consuming groundnut and olive oil since one year do not show any significant differences in the biochemical parameters assessed.

Although more research is needed, the contention of the researchers is that groundnut oil could be the better choice of oils for Indians, than olive oil, both nutritionally as well as economically.

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Studies have also shown that resveratrol, a phenolic antioxidant present in groundnuts reduces the risk of vascular disease caused by angiotensin a hormone that causes the arteries to contract and leads to raised blood pressure which damages the endothelial lining of the arteries leading to heart disease and strokes, amongst damage to other organs. Resveratrol also protects the arteries by increasing the vasodilator hormone, nitric oxide.

Groundnuts also are high in the powerful antioxidant, Vitamin E, which protects the cells of the mucosa and skin from the damage caused by oxygen free radicals.

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In short, if you live in India and your oil consumption is moderate, you can safely use groundnut oil.

If you cook your food at low temperature and don’t mind spending extra money on your oil, or if you cook your food at low temperature and live in the US or Europe, you can use olive oil.

Also read the articles ’Basics Of Nutrition’ and the ‘The Good And The Bad Fats’ on this website.

Health Benefits Of Omega 3 Fatty Acids!

Carbohydrates, proteins and fats are the three macronutrients of our nutrition.

Fats are composed of fatty acids.

Fatty acids are of four types, the monounsaturated fatty acids, the polyunsaturated fatty acids, the saturated fatty acids and the trans fatty acids.

Of these, the body can synthesise most of the fatty acids from other fatty acids, except the polyunsaturated fatty acids. Hence they must to be acquired from food. So they are also called the essential fatty acids.

Polyunsaturated fatty acids include Omega 3 and omega 6 fatty acids.

The omega 3 fatty acids are majorly of three types, namely the Eicosapentaenoic acid  or EPA, docosahexaenoic acid or DHA and Alpha-linolenic acid or ALA.

Of these the DHA and EPA are the sea source or marine omega 3 and ALA is the plant source omega 3.

Marine algae are rich in the DHA and EPA.

Marine fish get the DHA and EPA from these algae.

We get DHA and the EPA fatty acids from these marine fish and ALA from plant sources, like walnuts, some oils like mustard oil and soy oil, flax seeds and flaxseed oil and leafy vegetables.

Omega 3 are an important constituent of the cell membrane of all tissues of the body, they also have a role to play in the functioning of the receptors on the cell membrane and their genetic functions and in the formation of hormones essential for blood clotting, contraction and relaxation of the arterial walls and in the prevention of inflammation in the walls of the arteries.

Inflammation of the arterial walls leads to the development of arteriosclerosis or hardening and thickening of the arteries which lose their elasticity and this causes the blood pressure to go up.

This inflammation also causes atherosclerosis or development of plaques in and on the arterial walls.

This leads to narrowing of the arteries leading to heart disease, strokes and kidney disease depending upon which arteries are affected.

By preventing or reducing this inflammation, omega 3 help protect us against coronary artery (heart) disease and strokes.

They also help relieve the symptoms of metabolic syndrome.

They help lower blood pressure, regulate and lower the heart rate and improve the functioning of the arteries. They prevent irregular heart rhythm and arrhythmias, which accounts for majority of the cardiac deaths in the US and also kill lacs of people all over the world, every year.

DHA is also essential for the proper development of the brain and other parts of the nervous system of a baby from the first trimester of the mother’s pregnancy to the time the baby is two years old.

Marine omega 3 also help prevent ADHD and reduce the severity of asthma in children.

One large study (GISSI Prevention Trial) has found that heart attack survivors put on daily 1 gm supplement of omega 3 for three years were less likely to have another heart attack or stroke or die suddenly than those who took placebo.

In a recent Japan EPA Lipid Intervention Study (JELIS), it was found that those who took an EPA supplement along with statin (cholesterol lowering group of drugs) were less likely to suffer from a sudden cardiac event than those who took only statin.

So along with the evidence that they prevent heart disease and strokes, omega-3 fats have been shown to help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in some cancer and other conditions.

Omega 3 are also beneficial for the health of the skin and the eyes.

By reducing inflammation, they help reduce acne lesions, improve hydration of the skin and help reduce redness, dryness and itching of skin in different conditions like dermatitis and psoriasis, helps relieve symptoms of sun burns due to ultraviolet A and B rays. They also help wound healing.

They are an important constituent of the structure of the retina and are essential for the health of the eye and vision. They are also linked to a reduced risk of macular degeneration which is one of the major reasons of blindness in the world.

They are also linked to lowered risk of depression and anxiety and relieve symptoms like sadness, lethargy and lack of interest in life and fear, panic and restlessness.

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Are there any alternative sources of marine omega 3, DHA and EPA?

Unfortunately most of the health benefits of omega 3 are due to the marine omega 3, DHA and EPA.

The plant source omega 3 or ALA doesn’t have the same benefits.

A small amount of ALA is converted by our bodies into marine omega 3 at a slow pace, but this is not enough, so non fish eaters lose out on the benefits of marine omega 3, which are obtained only by eating marine fish.

Contrary to the claims made by some poultry industries, eggs of chicken fed on flax seeds do not have much marine omega 3.

So the only source of marine omega 3 remains marine fish or fish oil.

But the fact remains that purely vegetarian people too can live long and healthy life.

So don’t try to eat fish if you have never eaten it!

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How much sea fish is enough to get adequate omega 3 fatty acids DHA and EPA?

Adults should eat about 170 gm sea fish twice a week and children between the ages of 2 to 8 years between 40 to 85 gm and children over 9 years between 115 to 140 gm twice a week to get enough of the two omega 3 fatty acids.

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How to cook fish to preserve more of the omega 3 available in the fish?

Boiling, steaming or cooking fish in a gravy, or baking it at 200 degrees for 20 minutes or smoking fish (not a common practice in India) can preserve much of the omega 3 in fish.

Cooking fish in a microwave at 200 degrees or lower temperature can also help retain most of the omega 3 intact.

The key to keeping the healthy omega 3 in your sea fish intact on cooking appears to be cooking it at a lower temperature than about 200 degrees and cooking it quickly in about 20 minutes, may even be at a lower temperature if for a little longer time frame.

Higher temperatures and longer cooking time completely alters the chemical structure of the fatty acids in the fish so it doesn’t resemble the original chemical structure of the fish lipids. High heat also helps develop the very harmful trans fatty acids and some other toxic substances in fish.

Deep frying or pan frying fish or cooking it in a tandoor are all done at high temperature which destroys most of the omega 3 in fish

Canning fish also destroys much or most of the omega 3 in fish.

Also read the articles ‘Basics Of Nutrition’, ‘The Good And The Bad Fats’ and the ‘Effect Of Cooking On Omega 3 In Fish’ on this website.

The Threat Of Pre Diabetes!

Even when I started my pioneering obesity clinic in Pune four decades ago, it was clear that we were fast becoming the world capital of diabetes and heart disease!

But the threat of a condition called pre diabetes was not as commonly recognised then as it is today.

Currently the commonest fear with which young people are approaching me to help them get over their weight and health issues is the threat of going from pre diabetes to full blown diabetes!

What exactly is pre diabetes?

Pre diabetes is a condition in which the blood sugar levels are raised above normal but are still lower than the diagnostic levels of diabetes.

The HbA1c or the glycated haemoglobin levels lie between 5.7 and 6.4 per cent, just below the diagnostic levels of diabetes, 6.5 per cent and above.

Pre diabetes is a condition that is part of the metabolic syndrome, characterised by obesity, especially abdominal obesity, hypertension, raised levels of triglycerides and LDL, the bad cholesterol and lowered levels of HDL, the good cholesterol.

LDL cholesterol causes blocks in the coronary arteries which leads to heart disease and myocardial infarctions or heart attacks and HDL cholesterol cleanses the coronary arteries off these blocks and protects us from heart disease.

Pre diabetes is considered the stepping stone towards developing diabetes and some of the complications of diabetes can affect the pre diabetics too.

Pre diabetes is diagnosed by checking the the blood sugar fasting and post prandial levels, the glucose tolerance test, the HbA1c, the blood insulin levels and the lipid profile. Abdominal obesity and hypertension confirm the presence of pre diabetes.

Pre diabetes may not have any recognisable signs and symptoms, that makes it even more difficult to diagnose.

But some people may have the same symptoms as those of diabetes, like excessive thirst, increased urination and fatigue and they could indicate that you aught to rule out pre diabetes and diabetes.

If you are suffering from obesity, especially abdominal obesity, have family history of diabetes, have a sedentary lifestyle, you should check your blood pressure, blood sugars, blood insulin, HbA1c and lipid profile, to screen for pre diabetes.

The causes of developing pre diabetes could be family history of diabetes, sedentary lifestyle, stress, older age, ladies who have had history of gestational diabetes and have had high birth weight (more than 9 pound) babies.

When carbohydrates are digested, they are absorbed in blood as sugar and the blood sugar levels increase.

In response to this the pancreas releases insulin in blood and insulin helps transport the sugar to various tissues of the body and under its influence, the cells of the tissues take up sugar from the blood and utilities it for the energy that they require for their functions.

Under the influence of insulin the liver also stores more sugar for providing energy to the body later.

This lowers the blood sugar and the blood insulin levels.

But when you eat too much sweets or sugary food regularly, the pancreas is forced to produce more insulin to bring down the blood sugar to normal.

After a while the cells of the various tissues stop responding adequately to the insulin and do not absorb sugar efficiently.

This means the cells of the tissues develop insulin resistance.

This causes both, the blood sugar and the blood insulin levels to stay high.

This raised blood level of insulin is called hyperinsulinemia.

When the capacity of the liver and the muscle cells to store sugar is over, the excess blood sugar is stored in the fat cells of various fat depots in the body and our weight increases, gradually leading to obesity.

Diagnostic levels of pre diabetes:

Fasting Blood Sugar Levels: Between 110 to 125 (WHO) or 100 to 125 (American Diabetes Association)

Sugar Tolerance Test: Between 140 and 199 mg/dL two hours after taking standardised 75 gm glucose solution.

Glycated Haemoglobin or HbA1c levels between 5.7 to 6.4 per cent.

Levels above these are diagnostic of diabetes.

Reversing Pre Diabetes:

The earlier that the condition of pre diabetes is diagnosed, the greater are the chances that it can be reversed.

How to reverse Pre Diabetes:

Getting physically more active and exercising regularly, walking adequately is the safest exercise, improves the insulin sensitivity of the cells of different tissues of our body.

That is the reason why exercise is the key to not only diabetes management, but also to our overall health and well being!

Keeping your consumption of sweets low, so it helps keep your blood insulin from rising unnecessarily high.

If you have uncontrollable craving for sweets, eat ample fruits through the day. It will take away the abnormal craving for eating sweets and also add valuable nutrition to your food.

Staying away from sweets with determination for a fortnight, to allow the taste buds on your tongue to get adjusted to not eating them. Once they are retrained, you won’t be able to eat as much sweets anyway.

So, to reverse your pre diabetes, you need to develop healthy food habits, eat nutritionally balanced food, exercise regularly, reduce your weight, keep stress low and sleep well.

And don’t wait to start all these things till you catch diabetes!

If you start now, you could most likely prevent the development of insulin resistance and pre diabetes!

Also read ‘Sweets, Obesity And Diabetes’, ‘Insulin Resistance And Diabetes’, ‘Dangers Of Eating Too Much Sweets’ and ‘Preventing Diabetes’ on this website.