Entries in omega-6 fats (2)

Thursday
Mar042010

What Oil Do I Use?

DateThursday, March 4, 2010 at 9:51AM

One of the questions I hear most frequently in lectures and with my clients is “which oil should I be cooking with?”  This question turns out to be more complicated than you would think.  Years ago, most of the population ate butter. Then, experts reported that vegetable oils were a much healthier alternative, and many people switched to corn or vegetable oils.  This advice did not turn out to be true since weight, heart disease and diabetes have been rapidly increasingly.  The good news is that research on which oils are healthy has become clearer during the last year.  Choosing which oil to buy depends on the purpose – i.e. cooking versus using in salad dressing or baking. 

Olive oil is a monounsaturated fat that is useful in making salad dressing and marinating vegetables and meats.  If you are cooking with olive oil, only use it in recipes where the smoke point is between 200 to less than 400 degrees.  The best olive oil is cold-pressed, extra virgin since it contains both the good monounsaturated fat and powerful antioxidants known as Polyphenols.  This type of olive oil means the olives are processed within 24 hours of picking, which aids in retaining a higher quality product.  It is slightly cloudy due to the small particles of olive flesh in the oil.  Olive oil which is clear still contains the monounsaturated fat but is devoid of the Polyphenols.  “Lite” olive oil is a marketing gimmick that just refers to a milder flavor, rather than less fat and calories.

Coconut oil is a safe oil to cook with at high temperatures since it is saturated and the molecules cannot be damaged.  Organic coconut oil is best since it is free of pesticides.  Avoid high omega-6 oils such as safflower, sunflower, corn, and soybean oil. 

Canola oil, although high in omega-3 fatty acids, has a high sulfur content and can quickly become rancid.  It has been reported that baked goods made with canola oil can quickly develop mold. Due to the high level of rancidity, canola oil must be deodorized, and this process can increase the amount of trans fatty acids in canola oil, which negates the benefits of the omega-3 fatty acids that are present.  In addition, since canola is the result of irradiated seeds from the oilseed rape, 80-85 percent of canola is GMO (genetically modified organism) and best to avoid.

The best oils to buy are cold pressed extra virgin olive oil, organic coconut oil, and to a lesser extent flax seed oil and other nut oils such as walnut, peanut or grapeseed.

AuthorSusan Dopart | Comment3 Comments |
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Saturday
Dec122009

The Anti-Inflammatory Diet

DateSaturday, December 12, 2009 at 12:27PM

The basis of anti-inflammatory eating is to lower inflammation of any kind caused by foods.  Avoidance of certain foods or food groups helps to lower inflammation as well as increasing intake of other food groups. 

In general protein and fats from monounsaturated and omega-3 sources do not trigger inflammation, and aid in lowering inflammation.  Carbohydrates that are in their purest forms such as fruits, vegetables and certain types of whole grains are thought to keep inflammation to a minimum.  Organic produce is preferred.

Starchy processed carbohydrates, omega-6 fats (see below) and trans fats (hydrogenated fats that are used in foods to increase shelf life) increase inflammation and should be avoided or minimized.

Dairy products should be organic to avoid hormones which increase inflammation.

Protein Choices:

Choose a variety each week from the following foods:

Protein does not create inflammation in the body since there is little insulin response when we consume protein-rich foods.  Types of protein that exist are:

  • Lean Red Meat Choices (grass-fed preferred) – filet mignon, 7-15% ground meat, top sirloin, eye of the round, etc.
  • Lamb/Pork/Veal – lean cuts
  • Chicken/Turkey – skinless poultry, skinless thigh meat
  • Fish – freshwater fish, shellfish, *salmon or other fatty fish, light tuna in water (wild fish preferred over farm raised)
  • Eggs – organic free range preferred
  • Cheese (grass-fed preferred) – hard European or other good quality hard cheeses
  • Beans – garbanzo/chickpeas, kidney, pinto, black
  • Cottage Cheese/Ricotta Cheese – organic preferred
  • Nuts/Seeds – unsalted raw or dry roasted
  • Nut Butters –natural peanut, almond or cashew butters
  • Milk or yogurt – organic milk and plain low fat or whole milk yogurts

Carbohydrate Choices: 

Least Inflammatory: 

  • Fruits –fresh organic fruit or unsweetened frozen or unsweetened applesauce
  • Vegetables – fresh organic vegetables or lettuce
  • Whole Grains:  quinoa, steel-cut oats, buckwheat, brown or wild rice, yams (once or twice a week)

Most Inflammatory:

Breads, bagels, muffins, pasta, white rice, popcorn, tortillas, cereals (any kind), potatoes, crackers, chips, desserts

Fat Choices:

Choose as desired:

*Olive oil/ Walnut Oil

Coconut Oil- extra virgin organic

Avocado/guacamole

Butter - organic

Olive oil mayonnaise

Olive oil based dressings

**Omega 3 Fatty Acids:  ground flax seeds, fish oil

Foods to Limit or Avoid:

Sugar and high sugar products

Any processed or refined foods (foods in a package with an extended shelf life)

Wheat and wheat products

Potatoes and potato products

Omega 6 Oils:  corn, canola, soybean, safflower, sunflower, vegetable and other inexpensive oils used in processed foods

Caffeine and alcohol both aggravate stress and inflammation in the body and should be avoided or minimized

When possible grass-fed meat or cheese is preferred since the products they produce are higher in omega-3 fatty acids (versus corn/grain fed animals whose products produce more omega-6 fatty acids)

Treats to include if Desired:

High quality dark chocolate (greater than 70%) is considered an anti-oxidant food and does not trigger inflammation.

Good quality ice-cream (such as McConnell’s Santa Barbara or Häagen-Dazs Five) contains minimal high quality ingredients and consuming once or twice a week is acceptable.

*These foods are the highest in omega-3 fatty acids and should be consumed daily to lower inflammation.

AuthorSusan Dopart | CommentPost a Comment |
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