English corner: How toxic are PUFA’s?

How toxic are PUFA’s?
Part 1
*) From Ray PEAT
It isn't the quantity of these polyunsaturated oils which governs the harm they do, but the relationship between them and the saturated fats. Obesity, free radical production, the formation of age pigment, blood clotting, inflammation, immunity, and energy production are all responsive to the ratio of unsaturated fats to saturated fats, and the higher this ratio is, the greater the probability of harm there is. (1)
*) PUFA is safe unless …
PUFA is readily oxidized when incorporated in tissues. 48 hours.
The toxicity of PUFA is variable and depends on the capacity of your liver to eliminate / neutralize Oxl (oxidized cholesterol, namely oxidized LDL). The liver has a powerful lipid metabolism capacity but is limited by the amount ingested. The liver continuously removes the Ox-LDL in the circulation…
Make a search with: Elimination of Ox-LDL through the liver by Lox-1, if you want to go deeper.
Note: A little PUFA is safe until you don’t overload the liver and your metabolism is able to “burn” the right dose of PUFA. The dose is very low and we must take into account if there is the presence of SFA or not when ingesting PUFA.  More deleterious without SFA. I take some coconut oil (1 tsp) with my white fish.
PS: Everyone will not agree with each other on this subject.
Sources and References
1) Unsaturated Vegetable Oils: Toxic - Ray Peat
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Excerpt 1 from: “Arachidonic acid causes an uncoupling effect and inhibits cellular respiration.”
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“It is shown that arachidonic acid causes an uncoupling effect under state 4 respiration of intact mitochondria as well as a marked inhibition of uncoupled respiration.”
Vocabulary: What is the uncoupling effect in cellular respiration?
- Uncoupling cellular respiration
Official definition: Mitochondrial uncoupling is any process in which electron transport is not used in ATP production and lowers membrane potential (Mookerjee et al., 2010).
Deduction: In the uncoupling effect the energy is used to generate heat (thermogenesis) instead of producing ATP (for energy purpose, for instance, to help metabolism).
- Coupled respiration
The three stages of aerobic cellular respiration are glycolysis (an anaerobic process), the Krebs cycle, and oxidative phosphorylation.
Coupled respiration drives oxidative phosphorylation of the diphosphate ADP to the triphosphate ATP, mediated by proton pumps across the inner mitochondrial membrane.
In the state of ROUTINE respiration, coupled respiration is the free ROUTINE activity.
Excerpt 2 from: Unsaturated Vegetable Oils: Toxic - Ray PEAT
- To defend the seeds from the animals that would eat them, the [PUFA]-oils block the digestive enzymes in the animals' stomachs.
- Their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy.
The enzymes which break down proteins are inhibited by unsaturated fats, and these enzymes are needed not only for digestion, but also for production of thyroid hormones, clot removal, immunity, and the general adaptability of cells. The risks of abnormal blood clotting, inflammation, immune deficiency, shock, aging, obesity, and cancer are increased. Thyroid and progesterone are decreased. Since the unsaturated oils block protein digestion in the stomach, we can be malnourished even while "eating well."

Part 2
Ancel Keys brainwashed us into believe saturated fats caused the problem (CVD or heart broke).
Why the hell do most of the health practitioners aged above 50^ies still advise us to consume omega-3?
Back to fifties and Ancel KEYS.
In 1952, Keys presented the [Vous devez être inscrit et connecté pour voir ce lien] that linked heart disease to fat intake.
Process:
The biologist who came up with the theory, Keys, first targeted cholesterol as the culprit for coronary heart disease. He found that arterial plaques contain cholesterol, and since animal fats also contain cholesterol, he claimed that cholesterol causes heart disease.
To silence the doubters, Keys interviewed 12,700 middle aged men in Italy, Greece, Yugoslavia, Finland, the Netherlands, Japan, and the United States and measured key health information.
Figure 1: How Ancel KEYS faked the result.
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Of course the oilers were delighted and never changed the finding since they were great producers of corn and soya oils. Not coconut oilers.
Basically, the conclusion was as follows:
- Coronary heart disease tends to be related to cholesterol LDL in excess.
- Cholesterol tends to be related to saturated fat.
- Thus, coronary heart disease is related to saturated fat.
Here we’ve got the essence of the lipid hypothesis.
And in 1961 AHA recommended polyunsaturated oils to fight heart disease.  Guess why and how
Source: [Vous devez être inscrit et connecté pour voir ce lien]

Part 3
Figure 2: Nature and importance of animal fats in human food
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Image credit: [Vous devez être inscrit et connecté pour voir ce lien]
Beef – Lamb – Chicken – Pork – Rabbit – Egg – Milk.
AGS / SFA – AGMI / MUFA – AGPI / PUFA

*) Degree of saturation of fats.
Figure 3: Optimizing SFAs and Moderating PUFAs
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*) Figure 4: Percentage of PUFA in different oils
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Note 1: To see whether you can consume, how much and which frequency, you don’t have to take only into account the amount of the different fats. E.g. there are oxalates in avocado (10 mg / 100 g). One medium avocado brings 19 mg oxalate. People do not realize avocado, oranges, dates, and even grapefruit and kiwi are rather high and need caution. This doesn't mean you can never have these sources: We need to vary and space out these foods. Question of frequency and quantity! The liver is able to manage 50 mg oxalate per day.  100 – 200 mg is the maximum not to overdrive. Spinach is 600 mg per 100 g. If you overdrive regularly, and it’s easily done, you exhaust sulfur.
Short explanation:
Excess oxalate (> 50 mg/d) exhausts sulfur. If there is a lack of sulfate, a lack of methylation happens soon after. Biochemical chaos is in sight.
Note 2: The way the animal is fed has a huge impact on the fatty mass. Pork or poultry fed with corn and soya, not free to move, won’t have the same ratio of different fats (≠ from free farm animals or chickens living in a grass-fed environment).
Useful link
Negative impact of oxalate on metabolism: Biochemical havoc!
Impact négatif de l’oxalate sur le métabolisme : Chaos biochimique !
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=> Shortly said: We can manage a small amount of oxalates.
When we overload the liver, we need more Sulphur to neutralize oxalate. We lost then methylation capacity.
Some useful nutrients are no longer available, like B6. Problems are going to go upwards: lack of enzymes, dysregulation of neurotransmitters and less detox…
To be continued on this link; [Vous devez être inscrit et connecté pour voir ce lien]
By Peter in “Bioenergetics Discussion” – 05 Sept 2024.

Part 5
Figure 5: Oxidation degree of vegetable oils and other fats
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Coco / Olive / canola / walnut / linseed.
Useful link : One size doesn’t fit all – Une taille unique ne convient pas à tous!
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Excerpt:
We need SFAs to structure our membranes, and MUFAs to maintain the fluidity of these membranes. They are incorporated into the membrane in the form of phospholipids; FAs ensure the fluidity, flexibility and permeability of the membrane and also provide passive transport across the membrane.
PUFAs (AGPI in French)
Except for very young children and pregnant women, we use few PUFA: A very tiny amount of DHA for the brain and the eyes. No need to supply every day.
PUFAs are used to make hormones. The rest will be moved away and incorporated in membranes. Make a search with: “How dietary linoleic acid omega-6 ends up in the membranes and inner cells”, or “Effects of fatty acids on mitochondria”, if you need to be convinced.
Note: What is not used for hormonal purpose may be considered as excess. Considering most US people consume PUFAs on a ratio W6/W3 25/1 instead of 1/1 till 4/1 (manageable up to 10/1 if not every day),  it is not surprising that 3/4 of people suffer from heart disease or type 2 diabetes, not to mention degenerative brain diseases which occur later (storage).
Useful link: Toxicity of Stored PUFA
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 ‘’Diet-heart hypothesis’’ from AHA (Hart Association Authority in USA) reviewed by medical as far as CVD is concerned.
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French comment: [Vous devez être inscrit et connecté pour voir ce lien]
Excerpt:
The more you diversify your fat intake, including saturated fat, (fats between 20-40 % of your contributions. 30% lipids is optimal, note’s editor), the lower your chances of dying from all causes. You are then less likely to die. Whereas the more carbohydrates you eat [from refined sources], the higher your chances of dying.
NB: This does not only concern refined carbohydrates but the quantity and quality and the fact that these 2 elements have a significant impact on blood sugar management and hormonal metabolism in general (inflammation and deprivation of useful nutrients).
Note: Read between the lines, please, before you shout.

Part 6
PUFA requirements
Are the real needs for polyunsaturated FA overestimated?
From « Les besoins réels en AG polyinsaturés surestimés? »
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Excerpt 1:
There was never any question of demonizing moderate intake of omega-3 from whole foods. For example by eating fish 1 to 2 times a week. Rather white fish. Not predators (haddock for example) in order to avoid storage of heavy metals (mercury).
It will be necessary to take into account the capacity of the liver to oxidize polyunsaturated FA (capacity of the liver to oxidize/degrade fatty acids into smaller molecules, via the mitochondria and peroxisomes of the membranes). (4-5)
Excerpt 2: My target
Figure 6: My Ratio Fatty Acids
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PUFA target
We won't get everyone to agree. Since we are surrounded by omega-6, here is how I work.
No need to really target a special amount of PUFA since I target to moderate them
Through cronometer.com I tend to be between 5 – 7 g. Less if fine. Max 10 g.
The ratio is more important than the amount. Optimal between 1/1 and 1/4 for W3/W6. Never above 1/10. So for 10 g PUFA, ideally 1.5 g omega-3. No need every day.
If there is some PUFA in my breakfast (ham), I often add a tsp coconut oil, when required to balance.
*) For Taty Lauwers (« Pour qui sonne le gras! » / For Whom the Bell Tolls) (There is a play on words with “Pour qui sonne le glas!”) (le gras = the fat)

Figure 7: Distribution of fatty acids
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Legend: Distribution of fatty acids. AGPI = PUFA.
Haro on denatured fat (Raise an outcry against processed fat)
The bioavailability of a fatty acid depends on the organic state of the individual. The results observed in practice by certain persons should not be generalized to all humans. “There are periods of life when it is necessary to under-dose saturated fats, others when, on the other hand, it is appropriate to overdose them.” Taty Lauwers.
Understand that we must adapt the quantity and type of fat to our metabolism, and therefore to the level of energy available. Our capacity may fluctuate over time, depending on our general condition.
There are NO good and bad fats if they are original. Understand that fats come from whole, minimally manufactured foods, without the addition of yuck ingredients; from animals raised on pasture… A counter-example: skimmed or whole UHT milk. Non-organic whole milk is reconstituted milk, made from skimmed milk, cream and added nutrients. Yuck.
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Part 7
No life without enzymes
For the conversion of PUFA into prostaglandins (hormones), we need the following nutrients: Mg Zn Ca Vit B (B1 B2 B3 B6 B8) Vit C.
If you regularly eat manufactured products – in which manufacturers have incorporated oils +/rich in PUFA – you will clog the metabolism (make the body sluggish). These altered fatty acids (oxidized and very often spatially deformed) will not be cut up or re-arranged well.  Taty Lauwers calls them plasti-fats, or synthetic fats that are unusable by the body. It's a bit like ingesting varnish, then. I'm not exaggerating, except that there is no toluene added
I quote Marcel Aricks (in his book “Cholesterol – Non Coupable! “/ Not Guilty!):
“These anti-vitamin [fats] enter cells via LDL particles. Once inside, they should be metabolized, but they are not well or no longer recognized by our enzymes. The cell is therefore poisoned by a non-metabolizable foreign body, which must be eliminated by a macrophage specific to the cell involved; follows an inflammation with synthesis of antibodies directed against the type of macrophage or type of intoxicated cell.
Explanation of vocabulary: Anti-vitamin. Omega-3 and 6 fatty acids were formerly classified as vitamins: Vitamin F. Vitamin F is required to make prostaglandins (hormones).  
Temporary conclusion 1: It is the intrinsic quality of fats that matters, more than the distribution of FAs into saturated or unsaturated FAs, provided that you do not abuse from certain types.
Temporary conclusion 2: If you suffer from an autoimmune pathology, or if you are looking for a reset of the body, it would be better to completely avoid manufactured products, in the first case, reduce them to the strict minimum, in the second case, if you want to optimize homeostasis.
So no more white bread, pasteurized butter, cookies, chips, chocolate pastes, etc.
We won't get everyone to agree here. Trust your feelings, according to your profile!

Part 8
Degré d’altération des acides gras insaturés dans les huiles chauffées
Degree of alteration of unsaturated fatty acids in heated oils
Example with a cooking at 200° C (fried or roasted food) (200 ° C = 292° F).
=> n-3 (omega-3) are 65 % altered with this heat. We don’t use canola oil to fry eggs or a steak!
Example with 240° C (240 ° C = 464° F). (Rarely reached unless cooked in the oven)
Figure 8: Degree of alteration of unsaturated fatty acids in heated oils
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*) Lipid peroxidation of vegetable fats and their degree of fragility
1          SFA (stearic acid, C18:0) (0 = No double bond)
100     MUFA (omega-9 from macadamia, avocado or olive)* (one double link)
1200   PUFA omega-6 (LA) (2 double bonds)
2400 PUFA omega-3 (ALA) (3 double bonds)
* Olive is a special case since these fruit contains several types of strong antioxidants. So, less fragile.
Source : Professeur Guy Maghui-Rogister, Université de Liège.
Comment: Double bond in unsaturated fatty acids makes them more prone to oxidation.
The more double bonds the fatty acid has, the higher its rate of oxidation may reach. Heat and light can act as a catalytic factor but not as a trigger on these reactions. That is to say, heat and light will accelerate chemical reactions.
Other factors will slow down this phenomenon, notably the oil's contribution from natural richness in vitamin E, or the addition of rosemary... Note that the calculation above does not take into account the natural antioxidants of certain oils (olive oil).
Figure 9: Fatty acid profile of edible oils
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Crédit graphique HOLL – Source: Oilseeds and fats, Crops and Lipids⁽¹⁾
Legend:
Tournesol = sunflower; maïs = corn; arachide = peanut.
AGS = SFA;
Acide oléique [18:1] = olive = MUFA [18 :1];
LA = PUFA [18 :2] = omega-6;
ALA = PUFA [18:3] = omega-3.
Source : Profil en acides gras des huiles alimentaires
1. Dubois, Virginie, et al. « [Vous devez être inscrit et connecté pour voir ce lien] ». Oléagineux, Corps gras, Lipides, vol. 15, no 1, janvier 2008, p. 56‑75. [Vous devez être inscrit et connecté pour voir ce lien] doi:10.1051/ocl.2008.0163

Part 9
Coconut oil – Special case
Coconut oil is a special case among fats rich in saturated fatty acids. Indeed, the human body stores FA mainly in the saturated C16 form (C16:0 palmitic acid).
Indeed, the lauric fatty acid which mainly composes coconut is a fatty acid with a medium chain length, with only 12 carbon atoms (C12 fatty acid). This reduced chain length means that this fatty acid will not be as rigid as other longer chain fatty acids, C16 or C18. In addition, fatty acids at C12 or shorter can enter more easily or directly into the mitochondria (without requiring a transporter below C10), and they will therefore be very easily burned, to produce our cellular energy.
Useful info:
Cholestérol et Graisses Saturées – Les mythes et les faits (Cholesterol and Saturated Fats – The Myths and the Facts)
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Part 10                                                                          
How does vitamin E protect membranes?
*) Efficacy of vitamin E in reducing oxidation of pufa
Vitamin E has been recognized as a key essential lipophilic antioxidant in humans protecting lipoproteins, PUFA, cellular and intra-cellular membranes from damage. (1)
The differences in potency of α-tocopherol versus other tocols in vivo is due to hepatic discrimination favoring α-tocopherol. The liver stores α-tocopherol preferably. (2-3)
The antioxidant function of vitamin E is critical for the prevention of oxidation of tissue PUFA (4):
Excerpt
It is essential to appreciate that the antioxidant effects of vitamin E depend on the nature of both oxidants and substrates being oxidized. Vitamin E, together with other antioxidants such as vitamin C, contributes to the inhibition of detrimental oxidation of biological molecules and thereby to the maintenance of human health and prevention of diseases.
*) Synergy effect with vitamin E  
“Vitamin C regenerates vitamin E and vitamin E protects β-carotene, helped in this by polyphenols. In the event of β-carotene supplementation, vitamin C regenerates vitamin E and β-carotene, and β-carotene seems to protect vitamin E without really explaining this phenomenon "(1)
Savings effect
Vitamin E is not just a vitamin. Vitamin C makes it possible to recycle oxidized vitamin E and thus prolong its lifespan. The same goes with glutathione which is thus saved for other more useful functions (detox). Glutathion is our antioxidant master. Vitamin E protects against the deleterious effects of polyunsaturated fatty acids when the latter are in excess. And it is quickly done!
a. John Libbey Eurotext - Anti-oxydants d’origine alimentaire : diversité, modes d’action anti-oxydante, interactions. Auteur : Claude Louis Léger.
b. Daniel Raederstorff et al. Br J Nutr. 2015. doi: 10.1017/S000711451500272X
=> 20 mg Vit E for 10 gr PUFA.
*) How much vitamin E
Chris Masterjohn advices 20-25 mg vitamin E needed per day (from food and supplement combined). Note that 2 tocols are at least needed (e.g. 80 % alpha and 20 % gamma tocopherols).
But most studies show a beginning of preventive efficiency at doses of 100 IU /D in degenerative diseases for braking of oxidative stress which is underlying the phenomena of senescence and the appearance of all degenerative pathologies: cardiovascular, cancers, osteoarthritis, osteoporosis, presbyacousis, cataract, macular degeneration, Parkinson and Alzheimer's diseases, etc…
Excerpt:
- Optimal contribution, without pathology, if under 40 years old: 100 IU per day.
- Contribution in case of supplementation in polyunsaturated fatty acids 100 IU per gram of EPA. - Therapeutic contribution: 400 - 500 IU every 5 days.
Note 1 : Mg/ UI conversion: 100 mg = 150 IU.
Note 2: It's 100 IU for EPA (very long chain fatty acid, thus much more fragile than SFA).
Personally, it’s 400 UI mixed toco every 3 days (+/ twice a week). 3x if inflammation.
Now Foods – E 400 – with mixed tocopherols. Softgels. + once a week K1 (mix K1 and K2). Vit K2 MK7 must be encapsulated (oxidation).
*) How effective is the protection with vitamin E?
First, to be reminded, from Giorgi Dinkov (alias Haidut, on RP forum):
Vitamin E 100-fold more potent than remdesivir for SARS-CoV-2 / coronaviruses.
The study also found that vitamin E can block the replication/infection caused by the entire family of beta-coronaviruses (of which SARS-CoV-2 is a member)! (5)
Alpha-tocopherol is both able to provide a direct viral inhibition, as well as the proliferation of SARS-Cov-19, once the infection has already progressed.  

Back to the protection of membranes.
*) Protection of membranes
Beta-carotene, astaxanthin and vitamin E protect the membrane against attacks by free oxygen radicals (AO = antioxidant in the figure). They have a lipophilic tail and can therefore penetrate the membrane. Vitamin C is not lipophilic and only protects the exterior, in addition to having a sparing effect on other antioxidants.
There is still a nuance to be made as far as beta-carotene and vitamin E are concerned:
The protection is effective, in the best case (AO intake) but not complete, with vitamin E, b-carotene and astaxanthin. Vitamin E, inside the membrane; beta-carotene rather outside the membrane (Cfr. « Vitamine E et peroxydation des membranes » in « useful links beneath).
Also know that too much of a good thing is harmful.
Figure: AO for protection of membranes
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Sources and references
1) The antioxidant function of vitamin E has been proven to be essential for preventing the oxidation of polyunsaturated fatty acids (PUFA) intake in men. PubMed 2000, E E Valk, G Hornstra – DOI: [Vous devez être inscrit et connecté pour voir ce lien]
2) Kayden and Traber, 1993; Traber et al., 1990.
3) Vitamin E, Antioxidant and Nothing More
Maret G. Traber and Jeffrey Atkinson. 2007 doi: [Vous devez être inscrit et connecté pour voir ce lien]
=> Non-α-tocopherols are poorly recognized by the hepatic α-tocopherol transfer protein.
4) Lipid oxidation that is, and is not, inhibited by vitamin E: Consideration about physiological functions of vitamin E
α-Tocopherol acts as a major antioxidant, while γ-tocopherol scavenges nitrogen dioxide radical, which induces lipid peroxidation, nitration of aromatic compounds and unsaturated fatty acids, and isomerization of cis-fatty acids to trans-fatty acids.
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It is essential to appreciate that the antioxidant effects of vitamin E depend on the nature of both oxidants and substrates being oxidized. Vitamin E, together with other antioxidants such as vitamin C, contributes to the inhibition of detrimental oxidation of biological molecules and thereby to the maintenance of human health and prevention of diseases.
5) [Vous devez être inscrit et connecté pour voir ce lien]
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"...This led to the identification of 12 compounds that reduced SARS-CoV-2 propagation by more than 90% at a concentration of just 10µM. Next, the researchers found that five of these top 12 compounds reduced the burden of SARS-CoV-2 by more than 90% in the human lung epithelial cell line Calu3. (…)
6) How Essential Are the Essential Fatty Acids? A More Detailed Look
Chris Masterjohn 2008. Updated in 2022
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Researchers who attempted to quantify the essential fatty acid requirement using purified fatty acids showed that just over two percent of calories as linoleic acid was needed to prevent deficiency in growing rats while less than 0.7 percent of calories as arachidonic acid was needed.¹⁰ Lower amounts of arachidonic acid may have proven effective had the researchers tested them. 
10. Turpeinen O. Further Studies on the Unsaturated Fatty Acids Essential in Nutrition. J Nutr.1938;15(4):351-365.
Comment from LucH:
The needed requirement in the study has nothing to do with the needed requirement when the diet is well-balanced. Expressed differently, we need cofactors to assimilate some fatty acids. This kind of study is not going to proof the “essential feature” of certain fatty acids on metabolism.
*)   Vitamine E et peroxydation des membranes
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Useful links
*) Vitamins A, D, E & K – How much lipids do we need to absorb vitamins A D E?
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Vitamin A (retinol) + bêta-caroten : 3 to 5 g fat.
Vitamin E: 3 g fat but a PUFA-diet exhausts toco- and trienols (latent inflammation).
Vitamin K (K1 and K2): 35 g fat.
The absorption of K2 is 3 times larger with 35 g of lipids in the meal than with 20 g. 6 x less with 8.8 g of FA. (Uematsu et al. 1996).
*) Vitamin D: It is the type of fat that will determine the degree of assimilation. Oil-rich in PUFA inhibit the absorption of 25OHD vitamin. (Niramitmahapanya et al. 2011). An oil with a ratio PUFA:MUFA > 1, like soybeans, is deleterious. 
Factors that facilitate or counter the absorption of vitamin D3
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- A Magnesium intake neither too high nor too low (RDA Mg: 360 and 420 mg depending on the sex f / m) is favorable. An excess of Mg will thwart the absorption of vitamin D3.
- Mono-unsaturated fatty acids facilitate the absorption of vitamin D (olive, avocado, macadamia, for example). Saturated fatty acids (SFA) are probably neutral, at this level. But since these SFA’s contribute to the stability of the membranes, we should take care to have a 50/50 ratio between SFA and MUFA. And as few PUFA as what is necessary for metabolism (1 % = 22 gr. It is already calculated widely. 4 % is the level not to be over. 6 % is deleterious). (Perfect health diet. Jaminet).
*) More info on Vit E (translator needed, in French, my forum):         
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*)   Vitamine E et peroxydation des membranes
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