I have just finished reading the kindle version—the content provided me valuable insights even before I get the chance to read it again while taking personal notes slowly. Because the book is well-written and ahead of current medical concepts, I was deeply absorbed and couldn’t stop reading it. That’s why I am happy to share some thoughts with you.
If I could summarize the content in a few words, I would say that Superfuel refines and improves the information I have learned from previous references in terms of fats. It is, in fact, an outstanding addition to previous books that encourage us to focus on healthy sources of fat—which has gotten more evident than ever to be a powerful source of energy for our bodies and brains.
In general, diet/health/longevity/nutrition books deliver a comprehensive experience. We learn about multiple aspects at once—which is important to build a solid foundation. In Superfuel, however, Dr. DiNicolantonio and Dr. Mercola focus their attention towards fats, revealing findings that will help us fill in the blanks. We learn which fats support true health, which ones don't, and a lot more.
Let me divide the review in 3 parts. First I will share a brief summary from each chapter. Then some interesting takeaways I learned from the book. Last, I hope to share personal thoughts to whom I would recommend reading this book.
SUMMARY
[Introduction] The book starts with a primer on fats/oils, where we learn the structure of fats, the composition and discussion of commonly sources of fats/oils consumed by us, the processes industrial oils are undertaken, as well as an overview of omega-3 fatty acids.
[Chapter 1] The first chapter is one of the most well-written backgrounds about how we got wrong about natural sources of fat I have ever read. From Ancel Keys’s research back in the 50s all the way to more accurate clinical research studies. It is a key chapter to understand how we got to the present moment.
[Chapter 2] Next we jump to trans-fats, a devastating consequence of industrial food modification. From the discovery of hydrogenated oil in 1901, we learn how it was first introduced to our diets by Procter and Gamble. We then dive into the marketing strategies used to change consumer behavior. Also, how the trans-fat food industry was able to convince Health Organizations to agree with its flawed health benefits without evidences. Last, we learn how much effort was required to convert the FDA's submission and acknowledge the negative impact trans-fat has caused, resulting in the deaths of millions during the last century.
[Chapter 3] This is an important chapter, where we get to confront omega-6 with omega-3. I was disappointed to know the consumption ratio of omega-6 to omega-3 shifted from approximately 1:1 earlier as a species to an incredible high ratio of approximately 16:1 these days. According to the evidences, this change is one of the main factors that contribute to chronic disease, inflammation, and even mental illness—all seeing these days more than ever before.
[Chapter 4] We learn the side effects of overconsuming omega-6 without enough omega-3 to counterbalance. The answer to that is chronic inflammation—over long periods of time, chronic inflammation has been linked to numerous diseases. The authors describe how established populations have thrived by consuming low amounts of omega-6 coupled with abundance of omega-3. Here is a short excerpt where the authors summarize the chapter: “We have looked at populations in very different geographic locations—the Arctic, the Mediterranean, Asia, and the southwestern Pacific—and determined that a unifying factor in their diets, whether they were high-carb or low-carb, mostly plant-based or more animal-based, was a very low intake of omega-6 and high intake of omega-3. Most of these groups had exceptional health and until recently were largely free of chronic diseases that have plagued the US for over half century.”
[Chapter 5] Next, the authors discuss specific topics related to fats, one by one, clarifying what we have normally assumed to be right. Some of the topics are: heart diseases, blood pressure, salt intake, blood lipid panels, platelets and coagulation, and a detailed explanation about olive oil—how and where to find safe sources, ways to distinguish when olive oil has gone bad, and how we can better store and use it once it's opened.
[Chapter 6] This was actually my favorite chapter—Dr. DiNicolantonio and Dr. Mercola bring light to the discussion by clarifying the important role of DHA and EPA consumption against depression, cognitive decline, allergies, cancer, and even the importance to consume DHA and EPA during the early days, when babies are hugely benefitted through breastfeeding or supplementation.
[Chapter 7] We then move gears towards obesity: the problems associated with subcutaneous and visceral fats. It was crucial to learn how visceral fat causes inflammation and sends incorrect signals to our bodies. Additionally, there are advices on how to efficiently consume the right fat sources to help us burn the excess of body fat. By now you may know that omega-3 sources send signals to our bodies to burn more fat. Also, another key point here is that consuming these right sources in abundance has shown to be one of the best interventions for preserving muscle and promoting longevity.
[Chapter 8] We are introduced to less-known oils and supplements such as krill oil, gamma linolenic acid, argan oil, and MCT. We get a closer look at them, one by one. The message here is that although we should be focusing on eating whole foods as often as possible, sometimes we should also include healthy sources of supplements. I guess, after reading this book, we all should strive for higher consumption of omega-3 sources.
[Chapter 9] Lastly, it’s a “how-to” chapter addressing the specifics of choosing the right food sources. This final chapter is where they put all together, including specifics on seafood, flaxseed, grass-fed meat, nuts and seeds.
KEY LEARNINGS
[1] It is shocking to know how factories process vegetable oils such as canola, sunflower, and corn by bleaching, deodorization, fractioning, and coloring under high pressure and heat—oxidizing these oils even more.
[2] That during the paleolithic times we consumed somewhere between 2 and 4 grams of already converted EPA and DHA, showing evidences that if we want to match the same amounts we evolved on, we would need to increase our consumption of omega-3 sources expressively at the same time we would want to diminish the consumption of omega-6 sources.
[3] Although we can convert alpha-linolenic acid into EPA and DHA, that doesn’t mean we do it well enough to provide our bodies and brains with sufficient amounts.
[4] We should try to consume trusted sources of olive oil harvested no longer than 6 months. And once we open the bottle, we should aim to finish it in a few weeks.
[5] We should store fish oil in the refrigerator or freezer. To take them with meal. To avoid consuming them with foods rich in iron. And that the optimal daily dose of combined EPA and DHA would be somewhere around 3 to 4 grams.
[6] We can add a drop of astaxanthin or lutein into the olive oil bottle to prolong freshness and slow oxidation.
[7] In terms of studies presented in the book, the one I was astonished the most was that at certain period of time in the mid 1900s people in northern India consumed as much as 19 times more fat than those in the southern areas, even though the rate of heart disease was around 7 times lower in the north. More than that, people in the north ate primarily animal fats and dairy while people in the south relied primarily on seed oils such as sesame and peanut oils.
[8] That the consumption of high quantities of omega-3 has shown to increase anabolic response to amino acids and insulin, not only preserving muscles as we age but also inducing mitochondrial synthesis and regeneration.
[9] Meat from grass-fed animals have up to 7 times more beta-carotene than meat from grain-fed animals. We can actually notice the difference by comparing the color in the fat.
RECOMMENDATION
As a personal advice, perhaps I wouldn’t recommend this book for three main groups of people.
[1] First, if you see yourself reading up-to-date research articles focused on the importance of certain types of fats, then I would potentially skip this book. Spoiler note: Dr. DiNicolantonio has published crystal clear peer-review articles, and we can read most of them for free online. Just type "DiNicolantonio" into the search box at PubMed. Voila!
[2] Second, if you, on the other hand, don’t know the essentials of a diet rich in quality fat sources, then I would encourage you to read a broader book first, which will probably be more valuable. Which books? Well, my favorite ones are “Fat for Fuel” by Dr. Mercola, “The Plant Paradox” by Dr. Gundry, “The Art and Science of Low Carbohydrate Living” by Dr. Phinney and Dr. Vollek, “The Paleo Cure” by Chris Kresser, and “The Paleovedic Diet” by Dr. Palanisamy. That is to say, Superfuel would be an excellent piece to stack on top of any one of these books.
[3] Last, if you believe a diet permanently high in net carbohydrates is the only way to go, then this book may not meet your needs. I said “permanently” because lately some professionals, including the present authors, have promoted a more holistic approach to obtain benefits over the course of a lifetime through metabolic flexibility. That is, once adapted to burning fat for fuel, we would want to cycle between periods high in quality fats and shorter periods high in quality carbohydrates by increasing the intake of healthy sources such as sweet potatoes, cassava, yams, and parsnips.
Well, I hope this review helps you form a more accurate opinion before any further decision. Again, in my humble opinion, this is the ultimate “bible” about fats and oils—and even those three groups of people I pointed out above will find worthwhile information here.
Take good care,
Haical
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Reviewed in the United States on November 13, 2018
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Kindle Customer
To the point, super helpful and accessible
Reviewed in the United Kingdom on February 23, 2021Verified Purchase
Pat Davies
Very clearly written
Reviewed in the United Kingdom on December 16, 2018Verified Purchase
Pete Kell
Good read.
Reviewed in the United Kingdom on January 29, 2021Verified Purchase
Hana
It leaves traditional fats out
Reviewed in the United Kingdom on July 2, 2021Verified Purchase
Patsy Kirk
Good information
Reviewed in the United Kingdom on December 25, 2018Verified Purchase
