Oil contains a lot of trans fats that silently cause hepatitis
Industrial cooking oils such as fried oil, avocado, shortening... can contain trans fat (trans fats).
According to the American Heart Association (AHA), trans fats not only increase bad cholesterol (LDL) but also cause hepatitis and impair lipid metabolism.
The 8-week trans fat diet increased liver fat accumulation and increased liver enzymes ALT, AST in healthy rat and volunteer models.
This condition can lead to fatty liver, chronic hepatitis and increase the risk of cirrhosis.
Fried oil many times generates toxic substances
The reuse of cooking oil (fried oil) creates toxic compounds such as acrolein, aldehyde, polycyclic aromatic hydrocarbons (PAHs), all of which are strong oxidants.
These substances not only damage the liver but also have the potential to cause liver cancer if accumulated for a long time.
Research at the Malaysian Institute of Nutrition shows that people who consume reusable deep-fried foods more than 4 times have higher blood levels of GGT and ALT, a typical sign of liver cell damage.
Omega-6 and omega-3 imbalance
Many plant oils such as soybean oil, corn oil, sunflower oil are high in omega 6, while omega-3 is deficient.
This imbalance stimulates the inflammatory response of the system and increases the risk of fat accumulation in the liver.
The ideal ratio of omega-6:omega-3 in the diet is from 2:1 to 4: 1, but in Vietnamese people today, this ratio can be as high as 20:1, mainly due to the habit of using too much vegetable oil rich in omega-3.
Some beneficial oils if used properly:
Not all oils are harmful to the liver. Many studies have confirmed that extra virgin olive oil, flaxseed oil or fish oil have anti-inflammatory properties, improve insulin sensitivity and reduce fat accumulation in the liver.
Replacing 15g of conventional vegetable oil with olive oil per day significantly reduces ALT liver enzymes and improves the image of fatty liver on ultrasound after 12 weeks in NAFLD patients.
Recommendation for using cooking oil to protect the liver:
Limit the use of deep-fried oil to more than once; prioritize boiling, steaming, and pan-frying instead of deep-fried.
Prioritize oils rich in omega-3 and antioxidants such as olive oil, flaxseed oil, black sesame oil.
Do not boil the oil at too high a temperature (over 180°C) because it can easily produce toxins.
Diversify fat sources: combine good vegetable oils with fat from fatty fish, avocado, nuts and beans.
