Fats/Oils, Not Our Enemy!

Co-author of "Healing With Whole Foods" Steven Prichert says that the #1 thing to improve health through diet is to improve the quality of your fats. There are a lot of opinions on what percentage of caloric intake should come from fats ranging from 20%- to 60%2. He recommends unfiltered oils like Extra Virgin Unrefined, Unfiltered Olive oil as a good way to start. Unfiltered oils can be hard to find even in Portland, a health food store is likely the only outlet. The difference is that instead of stomping on and processing the heck out of the little olive or seed that the oil is coming from, you just get the best part. If unfiltered isn't an option it is still possible for most of us to find a quality unrefined virgin oil.

The more natural and fresh your oils are the better, ie. less processing. Oils start to decay pretty quickly and rancid oil is actually carcinogenic. So go for the opaque bottles, which let in less light; store oils in the fridge (away from light and air); purchase smaller bottles that can be used in a few months, and keep them away from heat and light until ready to use. The oil congeals and can be hard to get out of the bottles when cold, so using a smaller bottle that is kept in the cupboard or even a container from which you can scoop out the oil (normally liquid when at room temperature) is a practical idea, the latter probably being the best option.

An EFA (essential fatty acid) supplement, if you do not eat fish 2-3 times a week, is also a good idea, but be sure it's a sustainable source. Check http://eartheasy.com/eat_sustainable_seafoods.htm for a list of sustainable fishes. When it comes to eating large fish, fish who eat other fish, or bottom feeders, we have to be careful of mercury content. Mercury builds up in the system once ingested in fish and humans, it bioaccumulates, so fish eating other fish who also have mercury in their system will have higher levels, which can be passed on to you. Sardines are a good and convenient option, but care must be taken to chose the few brands that have environmentally sound fishing practices.

Then, cut the game of margarine and other "lower fat" oil substitutes that may contain trans-fats or partially-hydrogenated oils -instead use natural sources like real butter, coconut or olive oil. The trans-fat issue is a big one. These fats have been created through a process of hydrogenation to be solid at room temperature (margarine, Crisco) and store longer without becoming rancid, like. They are carcinogenic (cancer causing agents) and are toxic to our systems, being linked to neurological and cardiovascular disease (CVA) and cancers.

When cooking with your oils, watch the recommended maximum temperatures for each specific oil. Flax oil for instance, turns rancid at a very low temperature and is normally not recommended for cooking, (great option for salads!). Whereas grapeseed oil can usually go up to about 300 degrees. Olive oil is safer up to 425 or so, but this information should be on the bottle.

Now for Omega 3 to Omega 6 ratios... let's not get too caught up in this, it's simpler than it seems! We want more O3's in the ratio, like 1 Omega6 to greater than 2 Omega3's (1:2), but the EFA supplements will usually have it right3. Both the omega-6 and omega-3 fatty acids are essential polyunsaturated fats that are necessary to healthy life yet must be obtained from diet. However, if we have too many O6's we can increase inflammation in our bodies, leading to all kinds of trouble. Omega-3s have anti-inflammatory benefits & help prevent heart disease, omega-6s lower blood cholesterol and support the skin.

Other good dietary sources can be found in Andy Bernhardt's book "Healing with Whole Foods" which is full of healthy foods, recipes, food combining and all sorts of stuff. A good source for healthy eating with a low sugar, anti-yeast diet is the Body Ecology Diet book by Donna Gates6. The South Beach Diet, despite the catchy name is actually a Daoist diet, emphasizing foods with a low glycemic index.
Bottom Line: Fats are not our enemy! Sugar is the new devil, get with the program! ;)

Here's to loving ourselves as best we can.

Links and resources:
1. Dr. Paul Pitchford, author of Healing With Whole Foods - Used as a reference by students of acupuncture, this is a comprehensive guide to the theory of Chinese medicine and a primer on nutrition, along with an inspiring cookbook of nutrient-packed recipes.
2. The National Research Council (NRC) recommends a diet consisting of 30% fats. The Zone diet recommends 20%; Dr. Bernstein, author of The Diabetes Solution says 60%.
3. Nordic Naturals makes a good EFA supplement: Pro EFA Omega 3 Fish Oil with Borage Oil.
4. Andy Bernhardt's website is http://wholefoodshealth.com/main.html