Limit/eliminate long-chain fatty acids
Stig is talking about the commandment – Limit or eliminate long-chain fatty acids
Fatty acids can be divided into three groups based on the length of their carbon atoms. Short-chain fatty acids are made up of between 1-6 carbon atoms, while medium-chain fatty acids are made up of between 6-12 carbon atoms, and long-chain fatty acids are made up of more than 12 carbon atoms. The body absorbs these different types of fat in different ways.
Subtitles are available in English and Swedish – Click on the cog symbol to change the subtitle language.
Short-chain and medium-chain fatty acids can be absorbed into the liver directly via the portal vein. Long-chain fatty acids, on the other hand, have to pass through the lymphatic and circulatory systems where they can remain for several hours. This makes the blood thicker, which can result in a heart attack or stroke because the blood vessels in the heart and brain are more narrow. The levels of the bacterial poison endotoxin, which causes inflammation, and of neurotransmitters that increase inflammation in the body also increase. Stig recommends trying to avoid long-chain fatty acids and instead choosing short-chain fatty acids (SCFA fats) and medium-chain fatty acids (MCT fats).
Examples of long-chain fatty acids are:
– Oils such as olive, rapeseed and sunflower oil
– Cow fat
– Pig fat
Examples of medium-chain fatty acids:
– Coconut oil
– MCT oil
Examples of foods that form short-chain fatty acids:
– Unripe green bananas
– Peas, beans, and lentils
Short-chain fatty acids are formed through so-called microbial fermentation of fibres in the intestine. Fibres that are important for this include beta-glucans, fructans, resistant starch, and pectins.
Read more about fats in Stig’s column: An avocado a day keeps the doctor away
Read all of Stig’s commandments here