
Is Soybean Oil Safe?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small 😎
❝Is soybean oil safe? What is best?❞
A good question! Of course, it makes a difference what you do with it, e.g:
- Using it on salad
- Using it for cooking
- Boiling yourself in it
- Gargling with it
- Putting it on your face
…etc can all have quite different safety outcomes.
Now, some may seem silly, such as “gargling with it”, but actually this is not too far removed from the practice of oil-pulling, which is not gargling, but rather “put in your mouth and swish it around vigorously to clean the teeth”.
Which, for what it’s worth, isn’t particularly harmful, but it also isn’t very effective, so really it’s best as an adjunct to other methods if possible. See: Less Common Alternatives For Oral Hygiene!
We imagine you’re talking about culinary uses, but before we move onto those, let’s quickly note the topical application. We wrote a bit before about vegetable oils of various kinds and the skin, here:
Beyond Castor: Vegetable Oils That Regenerate Your Skin
Now, soybean oil didn’t feature there, but it has been studied, and:
❝Topical application of soybean oil extracts has been shown to decrease the transepidermal water loss of forearm skin. This feature may be linked to the presence of soy phytosterols, which have shown a positive effect on skin barrier recovery.
Moreover, topical soybean oil protects against UVB-induced cutaneous erythema.❞
Read in full: Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils
Soybean oil in the kitchen
First, for contrast, note that we’ve previously written about seed oils in general here:
Do Seed Oils Have A Place In A Healthy Lifestyle?
Soybean oil is, generally, considered a seed oil. That said, it has some interesting metabolism-modulating properties of its own. Have a guess whether it modulates the metabolism in a good way.
If you guessed “no”, then you guessed correctly!
Researchers (Dr. Frances Sladek et al.) looked at this recently, and found that there’s a protein (HNF4α is its name) that changes how we metabolise the linoleic acid found in soybean oil. Basically, we humans produce two forms of that protein, and one form of it changes the expression of hundreds of fat-metabolism genes and promotes the conversion of linoleic acid into oxylipins—molecules linked to inflammation and fat accumulation. The other does the opposite.
This explains why different people can have quite different metabolic responses to the oil—it depends on which protein we make more of, which can also be changed during times of metabolic stress that were induced for other reasons (e.g. chronic illness, fasting, etc).
To quote Dr. Sladek herself:
❝We’ve known since our 2015 study that soybean oil is more obesogenic than coconut oil. But now we have the clearest evidence yet that it’s not the oil itself, or even linoleic acid. It’s what the fat turns into inside the body.
It took 100 years from the first observed link between chewing tobacco and cancer to get warning labels on cigarettes. We hope it won’t take that long for society to recognize the link between excessive soybean oil consumption and negative health effects.
Soybean oil isn’t inherently evil. But the quantities in which we consume it is triggering pathways our bodies didn’t evolve to handle.❞
You can read the paper in full, here: P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins
And for the 2015 study she mentioned: Soybean Oil Is More Obesogenic and Diabetogenic than Coconut Oil and Fructose
As for what to use instead…
Top-tier healthy options include olive oil and avocado oil. Both are great, though olive oil has quite a strong taste and so isn’t suitable for everything, and avocado oil has a milder but still-present taste, though it is more suitable than olive-oil for higher-temperature cooking.
In any case, deep-frying anything in any oil is always going to be bad, so keeping it to light use is best.
For olive oil, see: All About Olive Oil and Is “Extra Virgin” Worth It?
For how it compares to avocado oil, check out: Avocado Oil vs Olive Oil – Which is Healthier?
If you’re considering butter as an alternative, then literally any plant oil is healthier.
It was a JAMA Internal Medicine cohort study, which followed 221,054 adults (average age 56 at the start of the study, with a standard deviation of 7 years from that age) for up to 33 years.
Why “up to”? Because not everybody survived the study.
Specifically, 50,932 deaths were recorded, including 12,241 from cancer and 11,240 from cardiovascular disease (CVD).
Participants were categorized into quartiles based on butter or plant-based oil intake, and…
- The highest quartile (i.e. the 25% of people who consumed the most) butter intake linked to a 15% higher total mortality.
- The highest quartile (i.e. the 25% of people who consumed the most) plant-based oil intake linked to a 16% lower total mortality.
You can read more about this, here: Butter vs Plant Oils: What The Latest Evidence Shows
And for a full set of head-to-heads (or at least, the ones we’ve head-to-headed so far, at time of writing), see:
- Avocado Oil vs Olive Oil – Which is Healthier?
- Olive Oil vs Coconut Oil – Which is Healthier?
- Sesame Oil vs Almond Oil – Which is Healthier?
- Sunflower Oil vs Canola Oil – Which is Healthier?
- Margarine vs Butter – Which is Healthier
- Butter vs Ghee – Which is Healthier?
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Castor Oil: All-Purpose Life-Changer, Or Snake Oil?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
As “trending” health products go, castor oil is enjoying a lot of popularity presently, lauded as a life-changing miracle-worker, and social media is abuzz with advice to put it everywhere from your eyes to your vagina.
But:
- what things does science actually say it’s good for,
- what things lack evidence, and
- what things go into the category of “wow definitely do not do that”?
We don’t have the space to go into all of its proposed uses (there are simply far too many), but we’ll examine some common ones:
To heal/improve the skin barrier
Like most oils, it’s functional as a moisturizer. In particular, its high (90%!) ricinoleic fatty acid content does indeed make it good at that, and furthermore, has properties that can help reduce skin inflammation and promote wound healing:
Bioactive polymeric formulations for wound healing ← there isn’t a conveniently quotable summary we can just grab here, but you can see the data and results, from which we can conclude:
- formulations with ricinoleic acid (such as with castor oil) performed very well for topical anti-inflammatory purposes
- they avoided the unwanted side effects associated with some other contenders
- they consistently beat other preparations in the category of wound-healing
To support hair growth and scalp health
There is no evidence that it helps. We’d love to provide a citation for this, but it’s simply not there. There’s also no evidence that it doesn’t help. For whatever reason, despite its popularity, peer-reviewed science has simply not been done for this, or if it has, it wasn’t anywhere publicly accessible.
It’s possible that if a person is suffering hair loss specifically as a result of prostaglandin D2 levels, that ricinoleic acid will inhibit the PGD2, reversing the hair loss, but even this is hypothetical so far, as the science is currently only at the step before that:
However, due to some interesting chemistry, the combination of castor oil and warm water can result in acute (and irreversible) hair felting, in other words, the strands of hair suddenly glue together to become one mass which then has to be cut off:
“Castor Oil” – The Culprit of Acute Hair Felting
👆 this is a case study, which is generally considered a low standard of evidence (compared to high-quality Randomized Controlled Trials as the highest standard of evidence), but let’s just say, this writer (hi, it’s me) isn’t risking her butt-length hair on the off-chance, and doesn’t advise you to, either. There are other hair-oils out there; argan oil is great, coconut oil is totally fine too.
As a laxative
This time, there’s a lot of evidence, and it’s even approved for this purpose by the FDA, but it can be a bit too good, insofar as taking too much can result in diarrhea and uncomfortable cramping (the cramps are a feature not a bug; the mechanism of action is stimulatory, i.e. it gets the intestines squeezing, but again, it can result in doing that too much for comfort):
Castor Oil: FDA-Approved Indications
To soothe dry eyes
While putting oil in your eyes may seem dubious, this is another one where it actually works:
❝Castor oil is deemed safe and tolerable, with strong anti-microbial, anti-inflammatory, anti-nociceptive, analgesic, antioxidant, wound healing and vasoconstrictive properties.
These can supplement deficient physiological tear film lipids, enabling enhanced lipid spreading characteristics and reducing aqueous tear evaporation.
Studies reveal that castor oil applied topically to the ocular surface has a prolonged residence time, facilitating increased tear film lipid layer thickness, stability, improved ocular surface staining and symptoms.❞
Source: Therapeutic potential of castor oil in managing blepharitis, meibomian gland dysfunction and dry eye
Against candidiasis (thrush)
We couldn’t find science for (or against) castor oil’s use against vaginal candidiasis, but here’s a study that investigated its use against oral candidiasis:
…in which castor oil was the only preparation that didn’t work against the yeast.
Summary
We left a lot unsaid today (so many proposed uses, it feels like a shame to skip them), but in few words: it’s good for skin (including wound healing) and eyes; but we’d give it a miss for hair, candidiasis, and digestive disorders.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Take care!
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Study links microplastics with human health problems – but there’s still a lot we don’t know
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Mark Patrick Taylor, Macquarie University and Scott P. Wilson, Macquarie University
A recent study published in the prestigious New England Journal of Medicine has linked microplastics with risk to human health.
The study involved patients in Italy who had a condition called carotid artery plaque, where plaque builds up in arteries, potentially blocking blood flow. The researchers analysed plaque specimens from these patients.
They found those with carotid artery plaque who had microplastics and nanoplastics in their plaque had a higher risk of heart attack, stroke, or death (compared with carotid artery plaque patients who didn’t have any micro- or nanoplastics detected in their plaque specimens).
Importantly, the researchers didn’t find the micro- and nanoplastics caused the higher risk, only that it was correlated with it.
So, what are we to make of the new findings? And how does it fit with the broader evidence about microplastics in our environment and our bodies?
What are microplastics?
Microplastics are plastic particles less than five millimetres across. Nanoplastics are less than one micron in size (1,000 microns is equal to one millimetre). The precise size classifications are still a matter of debate.
Microplastics and nanoplastics are created when everyday products – including clothes, food and beverage packaging, home furnishings, plastic bags, toys and toiletries – degrade. Many personal care products contain microsplastics in the form of microbeads.
Plastic is also used widely in agriculture, and can degrade over time into microplastics and nanoplastics.
These particles are made up of common polymers such as polyethylene, polypropylene, polystyrene and polyvinyl chloride. The constituent chemical of polyvinyl chloride, vinyl chloride, is considered carcinogenic by the US Environmental Protection Agency.
Of course, the actual risk of harm depends on your level of exposure. As toxicologists are fond of saying, it’s the dose that makes the poison, so we need to be careful to not over-interpret emerging research.
A closer look at the study
This new study in the New England Journal of Medicine was a small cohort, initially comprising 304 patients. But only 257 completed the follow-up part of the study 34 months later.
The study had a number of limitations. The first is the findings related only to asymptomatic patients undergoing carotid endarterectomy (a procedure to remove carotid artery plaque). This means the findings might not be applicable to the wider population.
The authors also point out that while exposure to microplastics and nanoplastics has been likely increasing in recent decades, heart disease rates have been falling.
That said, the fact so many people in the study had detectable levels of microplastics in their body is notable. The researchers found detectable levels of polyethylene and polyvinyl chloride (two types of plastic) in excised carotid plaque from 58% and 12% of patients, respectively.
These patients were more likely to be younger men with diabetes or heart disease and a history of smoking. There was no substantive difference in where the patients lived.
Inflammation markers in plaque samples were more elevated in patients with detectable levels of microplastics and nanoplastics versus those without.
Microplastics are created when everyday products degrade. JS14/Shutterstock And, then there’s the headline finding: patients with microplastics and nanoplastics in their plaque had a higher risk of having what doctors call “a primary end point event” (non-fatal heart attack, non-fatal stroke, or death from any cause) than those who did not present with microplastics and nanoplastics in their plaque.
The authors of the study note their results “do not prove causality”.
However, it would be remiss not to be cautious. The history of environmental health is replete with examples of what were initially considered suspect chemicals that avoided proper regulation because of what the US National Research Council refers to as the “untested-chemical assumption”. This assumption arises where there is an absence of research demonstrating adverse effects, which obviates the requirement for regulatory action.
In general, more research is required to find out whether or not microplastics cause harm to human health. Until this evidence exists, we should adopt the precautionary principle; absence of evidence should not be taken as evidence of absence.
Global and local action
Exposure to microplastics in our home, work and outdoor environments is inevitable. Governments across the globe have started to acknowledge we must intervene.
The Global Plastics Treaty will be enacted by 175 nations from 2025. The treaty is designed, among other things, to limit microplastic exposure globally. Burdens are greatest especially in children and especially those in low-middle income nations.
In Australia, legislation ending single use plastics will help. So too will the increased rollout of container deposit schemes that include plastic bottles.
Microplastics pollution is an area that requires a collaborative approach between researchers, civil societies, industry and government. We believe the formation of a “microplastics national council” would help formulate and co-ordinate strategies to tackle this issue.
Little things matter. Small actions by individuals can also translate to significant overall environmental and human health benefits.
Choosing natural materials, fabrics, and utensils not made of plastic and disposing of waste thoughtfully and appropriately – including recycling wherever possible – is helpful.
Mark Patrick Taylor, Chief Environmental Scientist, EPA Victoria; Honorary Professor, School of Natural Sciences, Macquarie University and Scott P. Wilson, Research Director, Australian Microplastic Assessment Project (AUSMAP); Honorary Senior Research Fellow, School of Natural Sciences, Macquarie University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How Internal Organs Can Be Affected By Spicy Foods (Doctor Explains)
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Capsaicin has an array of health-giving properties in moderation, but consumed in immoderation and/or without building up tolerance first, can cause problems—serious health issues such as heart attacks, brain spasms, torn esophagus, and even death can occur.
Heating up
Capsaicin, the compound that gives peppers their “heat”, is a chemical irritant and neurotoxin that activates pain receptors (TRPV1) tricking the brain into sensing heat, leading to a burning sensation, sweating, and flushing. The pain signal can also trigger the fight-or-flight response, causing a surge of adrenaline. Endorphins are eventually released, creating a pain-relief effect similar to a runner’s high, and ultimately it reduces systemic inflammation, boosts the metabolism, and increases healthy longevity.
However, in cases of extreme consumption and/or lack of preparation, woe can befall, for example:
- A man ruptured his esophagus after vomiting from eating a ghost pepper.
- A participant experienced severe brain blood vessel constriction (reversible cerebral vasoconstriction syndrome) after eating a Carolina reaper.
- A 25-year-old suffered permanent heart damage from cayenne pepper pills due to restricted blood flow.
- A teenager died after the “one chip challenge,” although the cause of death was undetermined.
So, what does moderation and preparation look like?
Moderation can be different to different people, since genetics do play a part—some people have more TRPV1 receptors than other people. However, for all people (unless in case of having an allergy or similar), acclimatization is important, and a much bigger factor than genetics.
Writer’s anecdote: on the other hand, when my son was a toddler I once left the room and came back to find him cheerfully drinking hot sauce straight from the bottle, so it can be suspected that genetics are definitely relevant too, as while I did season his food and he did already enjoy curries and such, he didn’t exactly have a background of entering chili-eating competitions.
Still, regardless of genes (unless you actually have a medical condition that disallows this), a person who regularly eats spicy food will develop an increasing tolerance for spicy food, and will get to enjoy the benefits without the risks, provided they don’t suddenly jump way past their point of tolerance.
On which note, in this video you can also see what happens when Dr. Deshauer goes from biting a jalapeño (relatively low on the Scoville heat scale) to biting a Scotch bonnet pepper (about 10x higher on the Scoville heat scale):
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Capsaicin For Weight Loss And Against Inflammation
Take care!
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Is Your Menopause App Spying On You?
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In your opinion, do companies collecting your data respect the notion of consent?
Or perhaps, like most of us, you’re getting a little jaded of being presented with options such as:
Let it also not go without mentioning, the number of times we, upon clicking to “personalize” privacy options (i.e., do damage limitation within what they allow), we see a text along the lines of:
“We at Company Inc. value your privacy. We and our 1,917 partners with whom we share your data—”
So, if that’s the baseline, what’s this about menopause apps now?
Periods may stop, but privacy violations sure don’t
While period/ovulation-tracking apps have come under much scrutiny lately for their privacy violations, menopause apps have received comparatively little regulatory (or research) attention.
So, researchers (Dr. Maryam Mehrnezhad et al.) conducted a modest yet significantly-sized survey (n=310) to examine privacy and safety issues in menopause-related digital technologies.
The problem is similar to that of the period/ovulation-tracking apps, in that most collect intimate health information—including emotional symptoms and sexual activity history—which could potentially be accessed or misused by employers, insurers, or scammers.
What Dr. Mehrnezhad and her team found is that many platforms lack adequate safeguards and are often rife with misinformation, to potentially add injury to insult (insofar as incorrect information can result in material harm).
This study was done in Europe, and many current apps fall well short of requirements under General Data Protection Regulation (GDPR) because their privacy policies are difficult to find or understand (see the sort of obfuscations we gave examples of up top), and a cynical person might even say that this is intentional when they’re making money from selling that data (let’s be clear, when they say “we and our 1,917 partners”, they mean “we and the 1,917 companies we sell your data to”).
So, how about in the US? Well, the US doesn’t have Federal equivalent, although some states have privacy laws of their own (with California’s being the strongest, albeit still not close to GDPR).
In short: if you have such an app, check your app’s privacy policy, but chances are very high your data is being sold to not just the highest bidder, but really, to every vaguely compelling bidder.
You can read the study itself, here: User Risk Perceptions and Privacy Attitudes towards Menopause Data Collection and Use
Writer’s anecdote: not a menopause-tracker exactly, but I used to use the Finch self-care app; it’s a cute interface with a virtual pet that basically does CBT and DBT, as well as being a journalling app. One of the things I liked about it was that all my data stays on my device, and even if I make a manual back-up of my data, I can back it up to a drive of my own, not theirs. However, last year they changed to prompt every day to upload my personal data to “the cloud” (pro tip: “the cloud” is just someone else’s computer; in this case, theirs) and, ironically for a self-care app, weren’t willing to take “no” for an answer. So, I deleted my data and deleted the app.
What can we do to get the same features without such privacy violations?
There are tiers of privacy available:
- Purpose-built apps: negligible privacy. You would get more privacy if you nailed your personal data to your front door, Martin Luther-style.
- Multipurpose apps: if you go for something like a general purpose journalling app, then there is slightly better privacy, just because when your data is sold or leaked, it’s not already formatted in an easy-to-analyse way. However, on the flipside, it’s not so easy to use for you, either.
- Offline computer/device: here we mean one that does not have access to the internet and will never have access to the internet at a future point. For example, you bought a tablet without mobile internet, and immediately disabled the WiFi, Bluetooth, etc.
- Pen and paper: near complete privacy, unless your home is searched (as happened to some American women in the wake of Roe vs. Wade being overturned).
- Between your ears: perfect privacy, with the caveat that you may not have perfect recall.
A good compromise is to do something like a monthly self-check of all the aspects of health you find important and can check yourself at home, for example:
Your Health Audit, From Head To Toe ← these are all excellent areas to pay close attention to
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Accidentally Overweight – by Dr. Libby Weaver
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This book’s main premise is that for most people who become overweight especially in midlife or later, if there wasn’t an obvious lifestyle change to precipitate this (e.g. started living on fast food for some reason), then in most cases, what’s needed is not drastic action, so much as some metabolic tweaks to correct things that have gone off-piste a little in our physiology.
The book covers nine factors that make an impact, and how each can be managed. They are:
- Insulin
- Stress hormones
- Calories
- Thyroid function
- Nervous system
- Emotions
- Sex hormones
- Liver function
- Gut bacteria
Some will be obvious, but as Dr. Weaver explains, are relative trivial compared to the others; “calories” in one such example of this “yes, it’s a factor, but very overrated” category.
Others are things that most people don’t think too much about, like liver function. And yet, it is indeed very much critical, and a major player in metabolism and adiposity.
The style is on the very light end of pop-science, but she does bring her professional knowledge to bear on topic (her doctorate is a PhD in biochemistry, so a lot of explanations come from that angle).
Bottom line: if you’ve found yourself “accidentally overweight”, and would like to tip the scales back in the other direction without doing anything extreme, then this book provides the tweaks that no amount of cardio or restrictive dieting will.
Click here to check out Accidentally Overweight, and re-adjust it back the other way!
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Walk Like You’re 20 Years Younger Again
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How fit, healthy, strong, and mobile were you 20 years ago? For most people, the answer is “better than now”. Physiotherapist Dr. Doug Weiss has advice on turning back the clock:
The exercises
If you already have no problems walking, this one is probably not for you. However, if you’re not so able to comfortably walk as you used to be, then Dr. Weiss recommends:
- Pillow squat: putting pillow on a chair, crossing hands on chest, standing up and sitting down. Similar to the very important “getting up off the floor without using your hands” exercise, but easier.
- Wall leaning: standing against a wall with heels 4″ away from it, crossing arms over chest again, and pulling the body off the wall using the muscles in the front of the shin. Note, this means not cheating by using other muscles, leveraging the upper body, pushing off with the buttocks, or anything else like that.
- Stepping forward: well, this certainly is making good on the promise of walking like we did 20 years ago; there sure was a lot of stepping forward involved. More seriously, this is actually about stepping over some object, first with support, and then without.
- Heel raise: is what it sounds like, raising up on toes and back down again; first with support, then without.
- Side stepping: step sideways 2–3 steps in each direction. First with support, then without. Bonus: if your support is your partner, then congratulations, you are now dancing bachata.
For more details (and visual demonstration) of these exercises and more, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
4 Tips To Stand Without Using Hands
Take care!
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