About Oils and Fats

What We Need to Know About Oils and Fats    

Tans fats: no amount is “safe”

What you can do to help lower your consumption of Trans fats:

·         Eat fewer fried foods, cookies, chips, donuts and other prepared foods made with partially hydrogenated or hydrogenated vegetable oil.

·         To estimate the amount of trans fat in a product, subtract the amount of saturated and other fats from the total fat on the label. The difference can be hidden trans fats. 

·         Check ingredients for partially hydrogenated vegetable oil or shortening.

·         Many restaurants particularly fast food restaurants use these fats as they have a longer shelf life.

·         In Europe they are taking trans fats out of their food supply and thus are forcing the U.S. to do the same. Read labels! Anything with partially hydrogenated or hydrogenated fats are unhealthy and cause cell damage leading to a host of ills. They have been associated with heat disease and the growing diabetes problem that we see in our country as well.

Essential Fatty Acids 

Omega 3 oils are crucial for the hearth, immune system, hormone production and much more. The best fish source are- Salmon, Mackerel and Sardines. Other sources include flax, borage, black current, and egg yolk. Essential means you must get it from food sources as the body doesn’t produce it.

Eating fish three times per week is good. High heat cooking destroys the oils.

How to prepare your fish determines how much actual oil you will get. Raw fish as served in Japanese restaurants is the best. Smoking also preserves the oil (look for preservatives though). Poaching is perhaps the best way to cook fish. Barbequing- cook on low in the oven, or a low heat gas grill and then place it on the barbeque for taste, or cook on opposite side of flames. It would be a good idea to switch to propane rather than charcoal as charcoal produces significant air pollution.

·         Salmon is one of the best sources of fish. One study showed that eating salmon once a week reduces hearth disease by 30%, due to its high level of Omega 3 content.

·         Check out the Monterey Bay aquarium website to learn about the fish that are not being over fished. There is a list of the most toxic fish to avoid and tuna is one that is known to have a high potential for mercury accumulation.

·         Some fish farms to avoid are listed on the site- salmon being one f the most egregious. The fish are routinely given antibiotics and fed dye to make the meat nice and pink. Buy only wild salmon.

·         If the advertisement states “Atlantic Salmon” this translates to farmed salmon.