Polyunsaturated fatty acids (PUFAs), common in various oils and foods, are often touted for health benefits. Yet, they carry a hidden risk through their transformation into Advanced Lipoxidation End-products (ALEs). ALEs, akin to AGEs in glycation, can pose significant health threats.
Here’s how PUFAs can become problematic:
1) PUFA Instability: PUFAs are chemically unstable. Exposure to heat, light, or oxygen leads to easy oxidation, triggering harmful reactions in your body.
2) Formation of ALEs: Oxidation of PUFAs results in ALEs. These compounds actively damage cells and increase inflammation.
3) Inflammation and Oxidative Stress: ALEs contribute to inflammation and oxidative stress, linked to chronic diseases.
4) Cellular Damage: ALEs damage essential proteins, DNA, and cell membranes, disrupting cellular functions.
5) Chronic Disease Risk: Continuous intake of PUFAs and resultant ALEs heightens the risk of heart disease, liver diseases, and neurodegenerative disorders.
6) Industrial Processing of PUFAs: A Major Concern Industrially processed and manufactured seed oils are particularly harmful. These oils, often used in food production, contain mainly oxidized PUFAs due to high-heat processing and toxic chemicals. This oxidation process increases the formation of ALEs, amplifying the health risks associated with PUFA consumption.
Dietary Sources of oxidised PUFAs:
Vegetable Oils: High in PUFAs, especially sunflower, corn, canola, and soybean oil.
Processed Foods: Often contain PUFAs from cooking oils.
Nut and Seed Oils: These oils are rich in PUFAs.
Impact of ALEs on Health:
Short-term: Increased inflammation, oxidative stress, fatty liver, and cellular damage.
Intermediate-term: Accelerated aging, impaired organ function, and susceptibility to infections.
Long-term: Elevated risk of chronic diseases like cardiovascular disease, cancer, liver diseases, and neurodegenerative disorders like Alzheimer's and Parkinson's.
Awareness of oxidised PUFA and ALE risks is vital for informed dietary choices. Reducing intake, particularly from industrially manufactured oils, processed and fried foods, is recommended.
Alternatively, a diet low in PUFAs, such as a carnivore or ketogenic diet, may significantly reduce the risk of ALE-related health issues.
Healthy PUFA sources - Fatty Fresh Fish
Fresh Sources of PUFAs, like fatty fish, are generally not oxidized and can be beneficial for health in moderate amounts. These PUFAs, especially omega-3 fatty acids found in fish like salmon, mackerel, and sardines, support heart health and reduce inflammation. However, it's important to balance the intake due to the risk of mercury contamination in large quantities of fish. Opting for a variety of fish and adhering to recommended serving sizes can provide the health benefits of PUFAs while minimizing mercury exposure.
Cooking methods - lower heat
When preparing fatty fish, which are rich in beneficial PUFAs, it's important to use cooking methods that avoid high temperatures to prevent the oxidation of these fats. Gentle cooking methods such as poaching, steaming, baking at low temperatures, or grilling over indirect heat can preserve the integrity of the omega-3 fatty acids. High-temperature cooking methods, like deep frying or high-heat grilling, can lead to oxidation, reducing the health benefits of these fats. Eating fatty fish in moderation and preparing them using these gentler methods can provide the health benefits of PUFAs while minimizing the risk of mercury exposure and avoiding the formation of harmful oxidation products.
...further simplified explanation of the mechanisms by which Advanced Lipoxidation End-products (ALEs) and Polyunsaturated Fatty Acids (PUFAs) influence various health conditions:
Cancer:
Mechanism: ALEs cause chronic inflammation and oxidative stress. This means they create a harmful environment in your body where cells are constantly under attack from reactive molecules. This can lead to DNA damage, which sometimes causes cells to grow uncontrollably and form tumors.
Timescale: Development typically takes years or even decades.
Management: A diet low in oxidised PUFAs, like a ketogenic or carnivore diet, could help reduce the body's inflammatory and oxidative stress burden.
Fatty Liver Disease:
Mechanism: Oxidized PUFAs accumulate in liver cells, leading to an overload of fat. This impairs the liver's ability to function and detoxify the body effectively.
Timescale: Can develop relatively quickly, within weeks to months.
Management: A diet focusing on saturated and monounsaturated fats, like keto or carnivore, while limiting PUFAs, can help reduce liver fat accumulation.
Fatty Pancreas:
Mechanism: Similar to the liver, the pancreas can accumulate fat from ALEs and PUFAs, hampering its ability to regulate blood sugar effectively.
Timescale: Typically develops over several years.
Management: Reducing dietary PUFAs can help in reducing pancreatic fat. Go carnivore or keto!
Heart Disease and ASCVD:
Mechanism: ALEs contribute to the hardening and narrowing of arteries by promoting inflammation and plaque buildup, which can lead to heart attacks and strokes.
Timescale: This is a long-term process, often taking decades.
Management: A diet low in PUFAs and rich in omega-3 fatty acids can help maintain healthy blood vessels. Carnivore or keto can help!
Alzheimer's Disease:
Mechanism: Oxidative stress and chronic inflammation in the brain, exacerbated by ALEs, can damage neurons and disrupt brain function.
Timescale: Generally develops over many years, often becoming noticeable in older age.
Management: A ketogenic diet, providing ketones as alternative brain fuel, may help reduce brain inflammation.
Parkinson’s Disease:
Mechanism: ALEs can cause oxidative damage to neurons that control movement, leading to the symptoms of Parkinson’s.
Timescale: Progression is slow, typically over many years.
Management: Dietary approaches focusing on reducing inflammation could be beneficial. Ketogenic diets may help!
Neuropathy:
Mechanism: ALEs damage peripheral nerves, leading to dysfunction and symptoms like pain and numbness.
Timescale: Can develop over months to years.
Management: Diets low in PUFAs may help reduce nerve inflammation and damage. Keto or carnivore would be my choice!
Retinopathy:
Mechanism: In the retina, ALEs cause inflammation and oxidative damage, leading to vision problems.
Timescale: Usually develops over several years.
Management: A diet low in oxidized PUFAs may help protect the retina. Make it easy and go carnivore or keto!
Skin Issues:
Mechanism: ALEs damage the collagen and elastin in the skin, leading to signs of aging like wrinkles and sagging.
Timescale: Visible changes might appear within months to years, depending on exposure.
Management: Reducing PUFAs in the diet can help preserve skin elasticity and reduce aging signs. Carnivore or ketogenic diets can help!
Disclaimer: Please note, while dietary changes can influence these conditions, they are not standalone cures. Each individual’s response can vary, and it's crucial to consult healthcare professionals for personalised advice. This information should not replace professional medical consultation.
Credits: Claus Carlsen