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| - Last Updated on August 7, 2024 by Dr Priyamvada
Quick Take
A Facebook video claims that eliminating oil from your diet can prevent severe chronic diseases for life. We did a fact check to term it as Mostly False.
The Claim
A video circulating on Facebook claims that oily food, particularly from restaurants, accumulates in the stomach and liver rather than being absorbed. The men in the video urge viewers to avoid oily and restaurant food entirely and instead consume only sprouts, salads, and fruits. They suggest that this diet can prevent chronic diseases like CKD, liver cirrhosis, heart blockage, and other serious conditions for life.
Fact Check
Does oily food accumulate in the stomach and liver?
No, oily food does not accumulate in the stomach and liver in the way the video suggests. When we consume food, our digestive system breaks it down into nutrients that the body absorbs and uses. Oils and fats are broken down into fatty acids and glycerol. These are then absorbed through the intestines into the bloodstream. The digested fats are then either used for energy, stored in fat cells, or processed by the liver.
However, overconsumption of unhealthy fats, particularly trans fats and saturated fats, combined with a sedentary lifestyle, can lead to fat accumulation in the liver. This deposition can contribute to conditions like non-alcoholic fatty liver disease (NAFLD). The condition can further progress to liver cirrhosis in severe cases. But this outcome is mostly due to a consistently poor diet and lifestyle, not just occasional consumption of oily foods.
Are oily foods not processed by the body?
No, the demonstration in the video using a plastic model to show that oily food does not get absorbed by the stomach and liver is misleading. Unlike plastic models, our actual stomach and liver are complex biological systems that break down and process fats effectively. The oil stain on the plastic model does not truly reflect how our digestive system works. And, this cannot be a valid proof that oily food harms these organs in the way the video claims. Healthy fats are necessary for our body to function, you just need to take care of moderation.
Can cutting oil from diet and eating only sprouts, salads, and fruits prevent chronic diseases for life?
No, cutting oil from your diet and eating only sprouts, salads, and fruits cannot prevent chronic diseases (like liver and heart diseases) on its own, for life. Reducing unhealthy fats and eating more sprouts, salads and fruits is beneficial for health. But, completely eliminating oils and relying solely on sprouts and salads can lead to nutritional imbalances. It’s important to verify health claims by available scientific evidence:
- Essential nutrients in oils: Healthy oils like mustard, coconut, and olive contain essential fatty acids and fat-soluble vitamins (A, D, E, K) important for bodily functions. Eliminating these can lead to deficiencies.
- Balance over elimination: The Mediterranean diet is known for reducing the risk of chronic diseases by including healthy fats. In India, traditional oils like mustard and coconut offer similar benefits. Balance, not elimination, is key.
- Nutritional deficiency risk: A diet of only sprouts and salads lacks proteins and healthy fats, leading to potential deficiencies and weakened immunity. Studies support the need for a varied diet to meet nutritional needs. Increased fruit intake has an association with a greater risk of diabetes type 2. It can also lead to severe ketoacidosis, if you rely solely on fruits for your nutrition.
- Complexity of chronic diseases: Chronic diseases can happen due to various factors. These include genetics, environment, lifestyle, and diet. A holistic approach, including a balanced diet and regular exercise, is necessary for prevention, as supported by research.
In conclusion, a balanced diet that includes healthy oils and a variety of nutrients is essential for preventing chronic diseases.
Dr Sharad Malhotra, a Senior Consultant & HOD Gastroenterology Hepatology & Therapeutic Endoscopy, at Aakash Healthcare, New Delhi, shared his expertise with us. He said, “Although it’s important to be mindful of the types of fats we consume, it’s a misconception that oily foods simply accumulate in the stomach or liver without any processing. Our digestive system has the ability to efficiently break down and absorb fats. However, a diet high in unhealthy fats, like trans fats and excessive saturated fats, can contribute to liver issues over time. It’s about balance, not total elimination.”
Are all fats unhealthy, as widely claimed?
Not at all. Not all fats are unhealthy, and the idea that you should completely avoid them is a misconception. Unsaturated fats, found in foods like olive oil, mustard oil, coconut oil, avocados, nuts, and fish, are beneficial for heart health and play important roles in the body. These healthy fats help with nutrient absorption, hormone production, and cell function. It’s the excessive consumption of trans fats and saturated fats, often found in processed and fried foods, that can lead to health issues.
People often misunderstand dietary fats, with confusion due to evolving science and communication challenges. The focus should not be on eliminating fats entirely, but on choosing the right types, like those from plant-based oils and seafood. Studies show that the overall dietary pattern is more important for reducing chronic disease risk than cutting out fats. Dietary advice from professionals should help people choose balanced, healthy foods rather than focusing on avoiding specific nutrients like fats.
Dr Swati Dave, PhD in Food and Nutrition, says, “A balanced diet includes healthy fats, which are essential for various bodily functions. Oils like mustard, coconut, and olive oil provide beneficial fats that support heart health and nutrient absorption. The key is moderation and variety. Avoiding all fats can lead to nutritional deficiencies, so it’s more about choosing the right types of fats and incorporating them into a diverse diet.”
Is it necessary to avoid all oily foods and restaurant meals?
No, it is not necessary to avoid all oily foods and restaurant meals to maintain health. The key is moderation and making informed choices. When eating out, choose healthier options, such as grilled instead of fried dishes, and be mindful of portion sizes. This small trick can help maintain a balanced diet. Cooking with healthier oils and avoiding trans fats or a low fat diet can also be effective in reducing health risks without the need to completely eliminate all oily foods.
What are the associated risks of eating only sprouts, salads and fruits?
Eating only sprouts, salads, and fruits carries several risks, including nutritional deficiencies and potential exposure to harmful bacteria. These foods are rich in vitamins, minerals, and fibre. But, they lack essential nutrients like proteins, healthy fats, and specific vitamins (especially, vitamin B12) and minerals, leading to weakened immunity and other health issues. Additionally, raw foods such as sprouts and salads can have harmful bacteria like E. coli or Salmonella. For example, in 2018, an E. coli outbreak in the United States was due to contaminated romaine lettuce, causing widespread illness. In India, there have been instances where raw vegetables and salads were linked to foodborne illnesses, such as the 2015 outbreak of Salmonella from contaminated sprouts in Bangalore. Incorporating a variety of cooked and raw foods into your diet is crucial for both nutrition and safety.
THIP Media Take
The claim that eating oily restaurant food leads to serious chronic diseases and that consuming only sprouts, salads, and fruits can prevent them oversimplifies the complexities of diet and health. Reducing the intake of unhealthy fats and processed foods is advisable. But still, a balanced diet that includes a variety of nutrients including healthy fats is essential for overall health. There is no one-size-fits-all approach to diet, and we do not recommend eliminating entire food groups without considering nutritional balance. Don’t fall for dramatic health advice from unreliable sources, such as avoiding fruits after meals or believing that the humans should not eat meat. These allegations are mostly false and they can actually deprive you of essential nutrients and lead to deficiencies.
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