Oils, Fats and the controversial Seed oils
Ultra-processed food can be defined as foods that are highly altered and typically contain a lot of added salt, sugar, fat, and industrial chemical additives
https://zoe.com/learn/what-is-ultra-processed-food
Salt - Mined salt and salt containing anti-caking agents (replace with complete salts, eg. sea salt, Himalayan salt)
Sugar - 56 different names used in labels (‘ose or malt) Avoid or reduce refined sugars (cane sugar, corn syrup, high fructose corn syrup, glucose, Dextrin
*The liver can process 6 teaspoons max per day. Fizzy drinks can contain 10 - 14
**Sugar is more damaging than alcohol
https://www.quora.com/Which-is-more-damaging-to-health-white-sugar-or-alcohol
Industrial chemical additives - Produces through industrial processing such as bleaching, deodorizing
Fat - Seed oils. Plants don’t want their seeds eaten (the fruit, yes) so add unpleasant, undigestible chemical compounds. Industrial processing removes these compounds, but damages the oils in the process.
Recommended reading Udo Erasmus, Fats that Heal, Fats that Kill. ISBN 0920470386, 9780920470381
What we need fats for:
Forms cell membranes
Nerve insulation (Myelin)
Brain functions
Hormone production
Energy
Protects organs
Absorption of nutrients (Vitamin A, D & E)
Immune function
Water storage
Eye function
Skin
Cholesterol production
Linings of organs
Cardiovascular system
Gene regulation
What can you do?
Healthy fats - olive oil, avocados, nuts and whole seeds.
Cook with coconut oil. First add water then oil to a cold pan and bring up to heat
Use grass fed butter NEVER spreads or margarine.
Eat wild organic oily fish 2-3 times per week or flaxseeds, chia seeds and walnuts if plant based.
(Avoid farmed fish as they are often feed grains, soy, artificial colours and preservatives)
Avoid trans fats found in hydrogenated vegetable oils.
Avoid deep fried food.
Avoid potato chips and crisps (cooked in seed oils esp. cotton seed oil)
Avoid commercially baked goods and confectionary.
Avoid roasted nuts as the oils may be damaged. (Unshelled are best)
Key takeaways
Use olive oil, butter or coconut oil
Avoid Deep Frying, only shallow fry with water in the pan. 3:1 ratio of water to oil
Avoid cottonseed oil on potato chips/crisps, corn chips etc.
Robert Lustig 4 minute video: https://www.youtube.com/watch?v=W4HxQwE73Zk