Ever wondered about the real deal with ‘good fats’? 🤔 Are we chasing a myth or unlocking the secrets to a healthier lifestyle? Dr. Peter Rogers dives deep into the truth about dietary fats that could revolutionize your plant-based journey! Learn what is not in any Harvard medical textbook, and what most doctors don’t know about dietary fats! 🌱✨✨ Don’t miss out on this eye-opening episode!
Below is Dr. Roger’s newsletter about Omega 3’s and fats.
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Dr. Peter Rogers is a Stanford & Harvard-educated MD who for over 30 years has helped people optimize performance for school, sports & health. He is an imaging guided surgeon & neuroradiologist. He’s written nutrition, medical & study skills books and lectures on his YouTube channel https://www.youtube.com/c/peterrogersmd Dr. Rogers promotes what he calls Spartan Veganism, a low fat WFPB SOS-free vegan lifestyle that’s also free of environmental toxins.
Find Dr. Rogers published books here
True or False – Get the answers from the broadcast!
Women have larger buttocks because it is an energetically efficient location to carry omega-3 fats for the baby’s growth and development?
Doctors prescribe fish oil mainly to lower triglycerides in the blood?
Omega-3s have a mild anticoagulant effect similar to aspirin?
The methylene bridge carbon in omega-3s is prone to oxidation, leading to lipid peroxidation?
Saturated fats are atherogenic (promote or contribute to the development of atherosclerosis) and often present in fish?
Eating more fish fat can solve weight-related problems?
Insulin resistance syndrome is associated with increased omega-3 intake?
Fish oil has a significant cardio-protective benefit under optimal conditions?
Fish oil decreases the risk of dementia according to reliable studies?
Fish oil increases the risk of cancer, particularly prostate carcinoma?
Essential fats like Omega-3 and Omega-6 are needed in large quantities for a healthy diet ?
You can get sufficient Omega-3s from plant foods without eating fish?
Humans are designed to consume large amounts of fat on a routine basis?
Disruption of the blood-brain barrier due to fat intake can lead to cognitive decline?
Fat can cause autoimmune diseases through leaky gut?
Thick blood caused by fat intake increases the risk of clot formation?
Fat intake decreases oxygen delivery to tissues?
Insulin resistance only affects the body and does not impact the brain?
Polyunsaturated fatty acids (PUFAs) put individuals at risk for lipid peroxidation, potentially damaging various organs?
The higher the % of calories from fat, the more likely a person is to become fat?
Fish get their fats from plants?
Dr. Rogers Newsletter about Omega 3’s and Fats:
“Lipids, and oils, and bears, oh my!
All fat is bad. There are no good fats. The only dietary fat you need, is the minimal amount present in low fat, plant foods. Even omega 3 fats are associated with increased risk of prostate cancer.
The so called “good fats” are metabolic poisons. Fallen angel number one is olive oil. Olive oil carries a lot of emotional baggage. Odysseus and Penelope built their marriage bed around an olive tree.1
I love the Greeks. I love the Italians. But olive oil has no place in a healthy diet.
Olive oil is all hype, and no real benefit. Look at the name, “Extra Virgin Olive Oil.” That sounds like marketing for the sale of a sex slave.
The “Mediterranean diet” is a bogus concept. People just use the phrase “Mediterranean diet” as an excuse to eat fish, olive oil, wine, cheese, eggs, chicken, and other metabolic poisons.
Olive oil, like all oils, is liquid fat. Liquid fat has no nutrients. All dietary fat promotes obesity.
Olive oil, like all oils, is thought to be toxic to your gut lining (enterocytes), your red blood cells (rouleaux formation), your platelets (increaed stickiness), your arterial lining (endothelium), and your skeletal muscle (insulin resistance).2
In general, vegetable oils contain a lot of omega six fats: safflower, sunflower, soybean oil, corn oil, and cottonseed oil are all 50-80% omega 6 fat, especially, linoleic acid 18:2.
Skeptical Reader (SR): What about those doctors who publicly have said that olive oil is “heart healthy?”
VP: What food companies do, is they rig short term studies by making olive oil part of a moderately healthy diet, and then comparing it to a very poor diet.
SR: On what evidence do you condemn olive oil?
VP: First of all, let’s talk about its scientific name. The main type of fat in olive oil is oleic acid, with its deprotonated form called “oleate.”
Oleate is a C18 fatty acid, meaning that it has 18 carbons. Oleate is a monounsaturated fatty acid (MUFA), meaning that it has one double bond. Oleate is the most common MUFA in nature.
Oleate is written as C18:1, delta 9 which means that the 18 carbon fatty acid, has a single double bond, on carbon number 9.
Pmp: By the way, olive oil routinely contains about 13% saturated fat, especially palmitate, C16:0. By that alone, I would never eat it.
Olive oil is also about 10% composed of anomega 6 fat called Lin-Oleic acid, C18:2. Omega 6 fats are proinflammatory. Lin-oleic acid is a PUFA (PolyUnsaturated Fatty Acid).
VP: Robert Vogel MD is a famous cardiologist who has pioneered a brachial artery tourniquet test to show endothelial function.3
The tourniquet is placed on the upper arm for 5 minutes, and then released. Transcutaneous ultrasound then measures the diameter of the brachial artery.
Pmp: The tourniquet time causes ischemia of the forearm. Therefore – when the tourniquet is released – a normal brachial artery will vasodilate – enlarge in diameter – to permit more blood flow to the forearm. The endothelial cells release nitric oxide – vasodilator – which causes the artery to dilate.
Healthy arteries are dynamic; they vasoconstrict (narrow), and vasodilate (widen), in response to local tissue, oxygen needs.
VP: However, when endothelial cells are injured by dietary fat, they are less able to make nitric oxide.
Olive oil decreased the brachial artery’s ability to dilate by 31%.
All dietary fat has a negative effect on blood flow which is worst at 3 to 6 hours postprandial.4
Pmp: Dietary olive oil also increases the tendency of RBC’s to develop rouleaux formation.
Dietary fat increases insulin resistance, and the risk of diabetes.
VP: Salad dressing is for puzzies. You don’t need it. I eat my salads plain, like a manly man.
SR: What about oils for cooking?
Pmp: You don’t need oils for cooking. Up until about 100 years ago, people cooked without oils.
For most starches, all you need to do is boil water: beans, potatos, sweet potatos, rice, oatmeal, quinoa.
Most fruits and vegetables are eaten raw: carrots, blueberries, apples, pears, bananas, salad.
VP: Oils are the “Achilles heel” of philosophical vegans.56
Pmp: I have an Indian doctor friend, who is quite skinny. I did not see him for a couple of months. Upon seeing him again, I said, “Where have you been?”
Indian doctor friend (Idf): I died, but I’m okay now.
Pmp: What?
Idf: I had a heart attack, and coded, but they successfully resuscitated me, and they put in a coronary artery stent.
Pmp: I thought you were a vegetarian.
Idf: I am.
Pmp: It must be oils! Do you put oil in your food?
Idf: Oh yeah. You need that for cooking.
Pmp: No, you don’t. All oils are bad for health, and that includes olive oil, coconut oil, and fish oil.
VP: Whenever I hear that a 100% vegan has coronary artery disease, it’s usually due to dietary oil.789Atherosclerosis worsens just as much from MUFA as from saturated fat.
Pmp: Caldwell Esselstyn MD has the best results in the world for the prevention of coronary artery disease. Esselstyn’s diet is 100% plant based, with no oils, no nuts, and no caffeine.
Esselstyn’s results are about 40 times better than those obtained with a version of the Mediterranean diet.1011
VP: When you look closely at the data, it becomes obvious that any intelligent person would choose the Vegan diet over drugs, stents, or surgery.
Pmp: In the health care world,
it is ASTONISHING how few people read.
99.9% of people choose drugs, stents, surgery over the Vegan diet,
and they pay a high price for their ignorance.
VP: We already talked about coronary artery disease in the chapter on that subject. But to briefly summarize: elective stenting and CABG have only a minimal benefit, and usually do not decrease the risk of future myocardial infarction, or all cause mortality.
Pmp: High tech is great for computers, and great for radiology machines, but the human body prefers low tech approaches like diet and exercise.
Ding dong! The old monarchs of stents and surgeries are dead!
Long live the new monarchs of Vegan diet and exercise!
SR: Hold on a second. Interventional cardiologists save lots of lives by reopening arteries during acute myocardial infarctions (MI).
VP: Yes. For acute MI, cardiac cath with stent placement saves lives.
Pmp: But most patients have chronic symptoms.
SR: And cardiac surgery saves lots of lives.
VP: Yes. There are some patients who greatly benefit from cardiac surgery. Cardiac patients are often complex, with combined arterial, and valvular disease.
Pmp: Granted. There are a lot of patients who benefit from stents, and surgery. However, the VAST MAJORITY of patients would obtain optimal results by becoming health vegans.
In a health vegan population – following an Esselstyn equivalent diet – coronary artery disease does not exist.
Obesity does not exist.
VP: When one also makes the diet “low sodium,” then hypertension usually does not exist.
Pmp: And when eating plant foods, there is adequate potassium, and magnesium, and fiber; so cognitive function is improved, and abdominal pressure syndrome is minimized, and autoimmune disease is rare.
Paradise regained!
VP: You only get one life on this planet. Make it healthy. Choose Vegan: the only diet proven to prevent atherosclerosis, obesity, hypertension, and diabetes.
SR: What about the difference between grass fed cattle versus factory farm cattle?
VP: Yeah, sure. Factory farm cattle that are fed a diet high in omega 6 fats, are going to have more omega 6 fats.
But the point is moot. People should not eat any meat. You can’t polish a turd. Meat is a metabolic poison. Even the best possible meat is high in animal protein and saturated fat; poison for humans.
The only exception is human breast milk, during infancy. That’s it.
SR: How much fat is ideal for adult humans?
VP: Less than 5%. Ideally, I would like my dietary fat to be about 5%, but that’s hard to achieve.
A low fat, low sodium, 100% plant based, starch based diet will probably lead to about 10% fat, 10% protein, and 80% carbohydrate.
Kempner’s rice diet was about 5% fat, 5% protein, and 90% carbohydrate.
The lower that fat content, the skinnier the population; the lower the cancer rates.
Pmp: Most people do not know that meat has tons of fat, especially saturated fat. Butter is about 55% sat fat. Beef has about 50% sat fat. Pork has about 40% sat fat. Chicken has about 30% sat fat.
SR: How does fatty acid nomenclature work?
VP: Fatty acids are long chain carboxylic acids. In organic chemistry nomenclature, numbering of fatty acid carbons begins with the carbonyl carbon (also known as the carboxylic carbon). The carboxylic acid is polar. The fatty acid “tail” is nonpolar, hydrophobic.
In the biochemistry and nutritional literature, the numbering begins with the METHYL end carbon which is also called the OMEGA end. TheMETHYL method is better for nutrition and biochemistry because the omega end remains constant. With the METHYL method, when there is an elongation reaction, the double bond stays in the same numerical place; like for making a C18:3, w-3 fatty acid, into a longer fatty acid, like EPA C20:5, or DHA C22:6.
The “w” designation is for the location of the double bond, based on counting from the METHYL end carbon, which is also called the OMEGA end carbon.
SR: What is saturated fat?
VP: Saturated fat has no double bonds. Saturated fat is usually solid at room temperature. Butter is a good example of saturated fat. The fat in steak is primarily saturated fat.
Saturated fat causes a big increase in LDL cholesterol, which is quite atherogenic. Saturated fat accumulation in RBC plasma membranes, causes stiffening of those membranes. Stiff RBC membranes means increased blood viscosity.
Increased blood viscosity means increased blood pressure. Increased blood pressure means increased atherosclerosis. Increased atherosclerosis means increased myocardial infarction.
SR: What are common examples of saturated fat?
C16:0 is palmitic acid. PALMitic acid is the most common form of saturated fat. PALMitic oil is of course very common in PALM oil. Palmitic is also the most common type of saturated fat in beef, chicken, pork, and milk.
C18:0 is stearic acid. Stearic acid is the second most common form of saturated fat.
SR: What about omega 3 fats?
VP: Omega 3 fats have a double bond at the number 3 position, which is listed as w-3.
SR: What are common examples of omega 3 fats?
VP: C18:3 w-3 is alpha linoleNic acid (ALA) which is present in plant foods.
C20:5 w-3 is EPA (EicosaPenaenoic Acid); especially present in ocean plants, and cold water fish.
C22:6 w-3 is DHA (DocosaHexaenoic Acid); especially present in ocean plants, and cold water fish.
SR: Why do all the common fatty acids have an even number of carbons?
VP: Because they are built up from 2 carbon units, called acetyl units. Palmitic acid C16:0 is the most common fatty acid, made in mammals, by fatty acid synthase.
SR: Are omega 3 fats good for you?
VP: No. Omega 3 fats are still an oil. All oils are bad for health. It is difficult to purify fish oil, and there is concern about risk of contamination.121314
Pmp: Omega 3 oil is a highly processed food. All oils promote obesity.
VP: Increased dietary omega 3 oil is associated with possible increased insulin resistance and diabetes, and possibly increased risk of prostate cancer.
SR: What are common examples of omega 6 fats?
VP: C18:2 w-6 is Linoleic acid.
SR: What are common examples of MUFA’s (MonoUnsaturated Fatty Acids)?
VP: C18:1 w-9 is oleic acid. Oleic acid is the main type of oil in olive oil, comprising about 73% of olive oil.
SR: What other oils are found in olive oil?
VP: It depends on the type of olive oil. Olive oil may contain saturated fat like palmitic oil up to at least 11%, and omega 6 oil like Linoleic acid C18:2 w-6, up to 9%, and omega 3 fat like alpha linolenic acid up to .8%.15 Notice that these numbers show a significant amount of saturated fat, and a ratio of omega 6 fat >> omega 3 fat.“
The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions. Disclaimer: The views and opinions expressed by the broadcast guest during this broadcast are solely his own and do not necessarily reflect the views or opinions of the host. It’s important to consult with a qualified healthcare professional before making any changes to your diet or lifestyle based on information provided in this broadcast.
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