- 1) All refined oils are bad. These include all cheap
mass-market oils (canola, safflower, corn ect) sold in the giant, clear
bottles. they have all been processed to death and are equally nonnutritious.
They have also been oxidized and damaged by high heat during processing.
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- 2) All hydrogenated oils (e.g. the ubiquitous partially
hydrogenated soybean oil) are VERY BAD. Always. These are the WORST oils
you can eat, because of their trans-fat content. Hydrogenated oils include
margarine and vegetable shortening.
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- 3) VIRGIN olive oil is the ONLY mass market (i.e. available
at Krogers) unrefined oil available. This goes a long way in explaining
why olive oil has such a good reputation health-wise. The reason why olive
oil is sold unrefined, while other seed oils are not, is because olive
oil has so much omega-9 fatty acid, which resists spoiling. But omega-9
is not particularly nutritious. Your body can easily make it as needed.
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- 4) Seed oils other than olive often have a lot of omega-6
and, occasionally, omega-3 (e.g. flax oil). Omega-3 and omega-6 are the
essential fatty acids. They are vitamins. Your body cannot make them. But
they spoil easily. Thats why they are removed from/destroyed in refined
oils! Udo (the author) estimates 95% of people are deficient in Omega 3
oils. Cold water fish oil (EPA) is an example of an omega-3 oil.
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- 5) Heating fresh seed oils hotter than boiling water
will damage omega-3 and omega-6 oils. Damaged omega-3 and omega-6 oils
are very damaging to health; they are worse than butter and saturated fats.
So, the rule is to use butter for high heat frying (because saturated fats
cannot be damaged by high heat unless burned) and fresh seed oils for cooking
at less than 212 F.
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- 6) Butter is not bad. Butter is far, far better than
margarine or shortening. And it tastes better. (Udo is not taking into
account the pesticide/hormone/chemical residue or cholesterol in butter,
nor the potential, however remote of Mad Cow prions being there. His comparison
is made in a 'perfect world' setting.)
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- 7) When using seed oils, make sure they are unrefined
and fresh-packed in nitrogen and stored in the refrigerator. Unrefined
oils are delicious. My corn oil actually tastes like corn! We have been
tricked into thinking that seed oils should not have taste.
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- 8) Take flax seed oil daily. Buy in small quantities
so that its always fresh. Its a chemical reaction that causes omega-3 and
omega-6 oils to spoil; its not a microbial thing. Spoiled flax tastes dreadful.
In order of preference, oils can be arranged like this:
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- 9) Fresh unrefined seed oils with omega-3 and omega-6
2) Unrefined (virgin) olive oil 3) Saturated fats (butter, coconut) 4)
Damaged seed oils (i.e. cheap mass market oils in the clear containers,
seed oils heated above about 212F) 5) Hydrogenated oil
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- From Udos website:
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- What are trans-fatty acids?
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- ERASMUS: Those found in some margarines, shortening,
partially hydrogenated vegetable oils. They're in all kinds of convenience
foods like the croutons people use on their "healthy" Caesar
salads. They're also found in soup mixes, breads, cookies, frozen foods,
candies, dry soups - all kinds of things. And the trans-fatty acids have
a long list of detrimental effects: they double your risk of heart attack
and, in research studies, have been shown to do a number of other not-very-pleasant
things. For example, they interfere with liver function and insulin function
and make your platelets stickier. They're correlated with low-birth-weight
human babies; in fact, they're not allowed in baby foods. They increase
abnormal sperm and interfere with pregnancy with animals. Additionally,
they reduce the effectiveness of liver detoxification functions, and that's
important for athletes and people who are using steroids. When you interfere
with liver functions, you interfere with the metabolism of those kinds
of substances and many others.
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- Are there any safe fats for frying?
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- ERASMUS: The only "fat" that's appropriate
for frying, in terms of health concerns, is water. That means steaming,
poaching, and boiling your foods. After you've prepared your food that
way, pour on a good oil or oil blend. That way you get the essential fatty
acids you need, you get the flavor enhancement fats bring to foods,you
haven't made the fat toxic by overheating it.
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