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→Lesson 11 - Fats In The Diet
= Lesson 11 - Fats In The Diet =
= Lesson 11 - Fats In The Diet =
PDF pages 263-281
PDF pages 263-281
== Introduction ==
== Introduction ==
== What Are Fats? ==
== What Are Fats? ==
=== Basic Composition ===
Fats, or hydrocarbons, are one of three food categories, the other two being proteins and carbohydrates.
Fats, or hydrocarbons, are one of three food categories, the other two being proteins and carbohydrates.
All the solid vegetable fats, such as Crisco, margarines, etc., are hydrogenated. If oxygen is attached to one of, these fatty acid links, the fat becomes rancid. Thus, fats left exposed to the air begin to oxidize and become rancid rapidly.
All the solid vegetable fats, such as Crisco, margarines, etc., are hydrogenated. If oxygen is attached to one of, these fatty acid links, the fat becomes rancid. Thus, fats left exposed to the air begin to oxidize and become rancid rapidly.
=== Unsaturated, Saturated and Hydrogenated Fats ===
Fat that is unsaturated is composed of fatty acids in which one or more of the carbon atoms in the chain do not have all of their accompanying hydrogen atoms. In other words, unsaturated fatty acids have open available links in their chains.
Fat that is unsaturated is composed of fatty acids in which one or more of the carbon atoms in the chain do not have all of their accompanying hydrogen atoms. In other words, unsaturated fatty acids have open available links in their chains.
Like hydrogenated fats, the saturated fats cannot enter into a nutrient bonding within the body. Consequently, they cannot be used effectively by the body in cellular compo- sition than the saturated animal fats metabolism. The saturated fats are usually empty calories that contribute to a fat build-up within the body. They serve no useful function.
Like hydrogenated fats, the saturated fats cannot enter into a nutrient bonding within the body. Consequently, they cannot be used effectively by the body in cellular compo- sition than the saturated animal fats metabolism. The saturated fats are usually empty calories that contribute to a fat build-up within the body. They serve no useful function.
=== Cholesterol: Villain or Hero? ===
Accompanying the saturated animal fats is cholesterol, which can be considered a “cousin” to the fat family. Since cholesterol is generally discussed in terms of fats in the diet, this is an appropriate place for its inclusion.
Accompanying the saturated animal fats is cholesterol, which can be considered a “cousin” to the fat family. Since cholesterol is generally discussed in terms of fats in the diet, this is an appropriate place for its inclusion.
== Fat Digestion ==
== Fat Digestion ==
Fat digestion takes much longer than the digestion of carbohydrates and somewhat longer than the digestion of proteins. A raw salad consisting of nonstarchy vegetables can be digested within two to three hours. When free fats such as corn, sesame, peanut or other oils are added to the salad, digestion is delayed for another two or three hours.
Fat digestion takes much longer than the digestion of carbohydrates and somewhat longer than the digestion of proteins. A raw salad consisting of nonstarchy vegetables can be digested within two to three hours. When free fats such as corn, sesame, peanut or other oils are added to the salad, digestion is delayed for another two or three hours.
Coating our food with free oils inhibits the natural digestive processes by preventing digestive juices access to these foods until the oils are digested. Consequently, by the time the oils or fats surrounding the other food particles are digested, the elementary car- bohydrates or proteins in the vegetables have begun to ferment (carbohydrates) or putre- fy (proteins) in the stomach.
Coating our food with free oils inhibits the natural digestive processes by preventing digestive juices access to these foods until the oils are digested. Consequently, by the time the oils or fats surrounding the other food particles are digested, the elementary car- bohydrates or proteins in the vegetables have begun to ferment (carbohydrates) or putre- fy (proteins) in the stomach.
=== Fats Require Special Digestion ===
Free fats, unlike carbohydrates, require special digestive action before absorption. This is because the end products of all digestion are carried in a water medium (that is, the blood and lymph). Free fats are not soluble or transportable in these water mediums until they undergo special changes.
Free fats, unlike carbohydrates, require special digestive action before absorption. This is because the end products of all digestion are carried in a water medium (that is, the blood and lymph). Free fats are not soluble or transportable in these water mediums until they undergo special changes.
=== Tracing Fat Digestion ===
After fats leave the stomach, they enter the duodenum of the small intestine. Their presence causes the stimulation of the gallbladder, which forces bile down into the small intestine. The bile emulsifies, all the fats in the intestines.
After fats leave the stomach, they enter the duodenum of the small intestine. Their presence causes the stimulation of the gallbladder, which forces bile down into the small intestine. The bile emulsifies, all the fats in the intestines.
== How The Body Uses Fat ==
== How The Body Uses Fat ==
==== Fat is used in the body in four main ways: ====
# As a source of heat and energy;
# As a source of heat and energy;
# As padding and insulation for the organs and nerves;
# As padding and insulation for the organs and nerves;
# As a regulator for the fat soluble vitamins (A, D, E and K); and
# As a regulator for the fat soluble vitamins (A, D, E and K); and
# As a source of the essential fatty acids.
# As a source of the essential fatty acids.
=== Fats Supply Heat and Energy ===
Each gram of fat supplies nine calories. This is more than twice the amount of energy supplied by a gram of carbohydrates. The body uses fat in much the same way as it uses carbohydrates. That is, fat is used mainly as an energy food. Fats are converted to energy by being split into fatty acids and glycerol. Glycerol is then converted to either glucose or glycogen. At this point, the usual processes of carbo- hydrate metabolism take over to produce needed energy from the glucose and glycogen. While fats may supply twice the caloric energy of carbohydrates, we find that they must undergo a longer digestive process before they are ready for an essentially carbo- hydrate metabolism. In general, carbohydrates do a more efficient job of providing the body with readily usable fuel. Fats are valuable in that they may provide a form of stored energy, but strictly speaking, they are not a necessity in the diet as far as a fuel source goes. Fats, however, are usually more extensively stored within the body than are carbohy- drates and may be converted into fuel when the body’s carbohydrate reserves are deplet- ed. In fact, this is exactly what occurs when a person goes on a diet, fasts, or is exposed to extremely cold weather. As the stored carbohydrate reserves in the liver are exhaust- ed, the body’s fat reserves are metabolized for a new supply. It should be understood that these fat reserves in the body do not simply come from the fat that is eaten in the diet. When an excess of carbohydrates is eaten, it is converted by the body into fat and stored. In this way, the body can store and use fat without having a large amount of fat in the diet. The fat deposits could be viewed as a carbohydrate bank, where deposits and withdrawals are made as necessary.
Each gram of fat supplies nine calories. This is more than twice the amount of energy supplied by a gram of carbohydrates. The body uses fat in much the same way as it uses carbohydrates. That is, fat is used mainly as an energy food. Fats are converted to energy by being split into fatty acids and glycerol. Glycerol is then converted to either glucose or glycogen. At this point, the usual processes of carbo- hydrate metabolism take over to produce needed energy from the glucose and glycogen. While fats may supply twice the caloric energy of carbohydrates, we find that they must undergo a longer digestive process before they are ready for an essentially carbo- hydrate metabolism. In general, carbohydrates do a more efficient job of providing the body with readily usable fuel. Fats are valuable in that they may provide a form of stored energy, but strictly speaking, they are not a necessity in the diet as far as a fuel source goes. Fats, however, are usually more extensively stored within the body than are carbohy- drates and may be converted into fuel when the body’s carbohydrate reserves are deplet- ed. In fact, this is exactly what occurs when a person goes on a diet, fasts, or is exposed to extremely cold weather. As the stored carbohydrate reserves in the liver are exhaust- ed, the body’s fat reserves are metabolized for a new supply. It should be understood that these fat reserves in the body do not simply come from the fat that is eaten in the diet. When an excess of carbohydrates is eaten, it is converted by the body into fat and stored. In this way, the body can store and use fat without having a large amount of fat in the diet. The fat deposits could be viewed as a carbohydrate bank, where deposits and withdrawals are made as necessary.
We can see that fat within the body is an important energy and heat source, but strict- ly speaking, fat in the diet is not an essential outside source for this fuel.
We can see that fat within the body is an important energy and heat source, but strict- ly speaking, fat in the diet is not an essential outside source for this fuel.
=== Fats Provide Padding and Insulation ===
Within the body, fat deposits provide padding and support for the organs and insulate the body from cold.
Within the body, fat deposits provide padding and support for the organs and insulate the body from cold.
This function of fat in the body should not be confused with the role of fat in the diet. Fat reserves in the body do not necessarily come from fat intake in the diet but may instead be developed from the carbohydrates consumed.
This function of fat in the body should not be confused with the role of fat in the diet. Fat reserves in the body do not necessarily come from fat intake in the diet but may instead be developed from the carbohydrates consumed.
=== Fats Aid in Absorption of Fat-Soluble Vitamins ===
Some of the vitamins are termed “fat-soluble.” This means that fatty compounds must be present in the intestines for these vitamins to be absorbed. The fat soluble vita- mins are A, D, E and K. The other vitamins (B, C, etc.) are termed “water-soluble.”
Some of the vitamins are termed “fat-soluble.” This means that fatty compounds must be present in the intestines for these vitamins to be absorbed. The fat soluble vita- mins are A, D, E and K. The other vitamins (B, C, etc.) are termed “water-soluble.”
If these vitamins, however, are extracted (as in supplements) or occur in foods which have been fragmented, processed or subjected to heat, then their absorption will be im- paired. Heating fatty foods, for example, renders almost all of the fat-soluble vitamins useless.
If these vitamins, however, are extracted (as in supplements) or occur in foods which have been fragmented, processed or subjected to heat, then their absorption will be im- paired. Heating fatty foods, for example, renders almost all of the fat-soluble vitamins useless.
=== Fats Are Sources of the Essential Fatty Acids: Vitamin F ===
Even if no fat is eaten, the body can manufacture most of its fatty acids from fruit and vegetable sugars. There are three fatty acids, however, that the body is said to be unable to synthesize. These are called the essential fatty acids.
Even if no fat is eaten, the body can manufacture most of its fatty acids from fruit and vegetable sugars. There are three fatty acids, however, that the body is said to be unable to synthesize. These are called the essential fatty acids.
The three essential fatty acids are linoleic acid, arachidonic acid and linolenic acid. The linoleic acid is generally thought to be the most important and has been termed ab- solutely essential to life by some nutritional researchers. The arachidonic acid can act as a fairly good substitute for linoleic acid. The third acid, linolenic, is said to be only a partially satisfactory substitute for linoleic acid in that it can support growth but cannot aid in the other functions that linoleic acid performs.
The three essential fatty acids are linoleic acid, arachidonic acid and linolenic acid. The linoleic acid is generally thought to be the most important and has been termed ab- solutely essential to life by some nutritional researchers. The arachidonic acid can act as a fairly good substitute for linoleic acid. The third acid, linolenic, is said to be only a partially satisfactory substitute for linoleic acid in that it can support growth but cannot aid in the other functions that linoleic acid performs.
=== Functions ===
Collectively, these essential fatty acids are sometimes referred to as vitamin F. The fatty acids or vitamin F are considered necessary for normal glandular activity, especial- ly the adrenal glands. The adrenal and sex hormones seem to require the presence of these fatty acids for their manufacture.
Collectively, these essential fatty acids are sometimes referred to as vitamin F. The fatty acids or vitamin F are considered necessary for normal glandular activity, especial- ly the adrenal glands. The adrenal and sex hormones seem to require the presence of these fatty acids for their manufacture.
The essential fatty acids are thought to be involved in many of the body’s metabolic processes. They promote the availability of calcium and phosphorous to the cells and help form the fat-containing portion of every cell’s structure. They are also considered a factor in growth and in reproduction.
The essential fatty acids are thought to be involved in many of the body’s metabolic processes. They promote the availability of calcium and phosphorous to the cells and help form the fat-containing portion of every cell’s structure. They are also considered a factor in growth and in reproduction.
=== Effect of Deficiency ===
A lack of vitamin F (the fatty acids) is said to contribute to skin disorders, gallstones, loss of hair, impaired growth and reproductive functions, kidney and prostate disorders and menstrual disturbances.
A lack of vitamin F (the fatty acids) is said to contribute to skin disorders, gallstones, loss of hair, impaired growth and reproductive functions, kidney and prostate disorders and menstrual disturbances.
Since the fatty acids are also said to aid in the growth of intestinal bacteria which help produce the B vitamins, the symptoms of a B-vitamin deficiency may be related to a lack of fatty acids in the diet.
Since the fatty acids are also said to aid in the growth of intestinal bacteria which help produce the B vitamins, the symptoms of a B-vitamin deficiency may be related to a lack of fatty acids in the diet.
=== Requirement ===
No minimum requirement for vitamin F or the essential fatty acids has been estab- lished. The National Research Council has stated that about 1% of the total daily calo- ries of about 2200-2800 per day should consist of unsaturated fats to provide a margin of safety for the intake of essential fatty acids.
No minimum requirement for vitamin F or the essential fatty acids has been estab- lished. The National Research Council has stated that about 1% of the total daily calo- ries of about 2200-2800 per day should consist of unsaturated fats to provide a margin of safety for the intake of essential fatty acids.
It is interesting to determine how much of the above foods would supply the 1% caloric intake of unsaturated fatty acids (in this case, linoleic acid). This is not to suggest that we accept this “1%” figure as an absolute or even as a necessity at all.
It is interesting to determine how much of the above foods would supply the 1% caloric intake of unsaturated fatty acids (in this case, linoleic acid). This is not to suggest that we accept this “1%” figure as an absolute or even as a necessity at all.
However, for the sake of argument, let’s assume a daily intake of 2500 calories. At this level, official figures tell us we should have 25 calories of unsaturated fatty acids. By examining the total amount of linoleic acid available in the nuts and seeds in our previous chart and knowing their calorie contents per ounce, we discover that anywhere from one-half to an ounce and a half of these nuts and seeds would give us 25 food calo- ries of linoleic acid.
However, for the sake of argument, let’s assume a daily intake of 2500 calories. At this level, official figures tell us we should have 25 calories of unsaturated fatty acids. By examining the total amount of linoleic acid available in the nuts and seeds in our previous chart and knowing their calorie contents per ounce, we discover that anywhere from one-half to an ounce and a half of these nuts and seeds would give us 25 food calories of linoleic acid.
That is not the sum total of all the unsaturated fatty acids in these foods, nor is it the total of all the other fats we get in our daily diet. It is merely a statement that even if one-half to an ounce and a half of these nuts and seeds were consumed each day, and nothing else, we would still surpass all official recommendations for essential fatty acid intake.
That is not the sum total of all the unsaturated fatty acids in these foods, nor is it the total of all the other fats we get in our daily diet. It is merely a statement that even if one-half to an ounce and a half of these nuts and seeds were consumed each day, and nothing else, we would still surpass all official recommendations for essential fatty acid intake.
This does not mean that we must eat this small amount of nuts or seeds each day. We should always eat only what the body needs or requires and not become involved with calorie counting or food weighing.
This does not mean that we must eat this small amount of nuts or seeds each day. We should always eat only what the body needs or requires and not become involved with calorie counting or food weighing.
All fresh fruits, for example, contain between 0.5% and 1% unsaturated fat. Some fruits are higher in fat (particularly the avocado which may be 15% to 22% fat). If fruits alone were consumed, we would still have no difficulty meeting the government sugges- tion that we make 1% of our diet unsaturated fats.
All fresh fruits, for example, contain between 0.5% and 1% unsaturated fat. Some fruits are higher in fat (particularly the avocado which may be 15% to 22% fat). If fruits alone were consumed, we would still have no difficulty meeting the government suggestion that we make 1% of our diet unsaturated fats.
== Harmful Fats ==
== Harmful Fats ==
=== Free Oils ===
The term free oils refers to those fats and oils which are separated from the foodstuffs in which they naturally occur. For instance, peanut oil is a free oil and likewise we can say that lard is a free oil (although somewhat solid).
The term free oils refers to those fats and oils which are separated from the foodstuffs in which they naturally occur. For instance, peanut oil is a free oil and likewise we can say that lard is a free oil (although somewhat solid).
Free oils in the diet are of vegetable, animal or chemical origin. Some of the free oils are definitely poisonous to the body. The others, while less harmful, have no place in the human diet.
Free oils in the diet are of vegetable, animal or chemical origin. Some of the free oils are definitely poisonous to the body. The others, while less harmful, have no place in the human diet.
=== Vegetable ===
Some examples of free vegetable oils are corn oil, olive oil, safflower oil, almond oil and the generic cooking oils which may be a mixture of vegetable oils and added chemicals. These are the most commonly used oils in the typical vegetarian diet which excludes all animal fats.
Some examples of free vegetable oils are corn oil, olive oil, safflower oil, almond oil and the generic cooking oils which may be a mixture of vegetable oils and added chemicals. These are the most commonly used oils in the typical vegetarian diet which excludes all animal fats.
No free oil, not even vegetable oils, should be included in a healthy diet.
No free oil, not even vegetable oils, should be included in a healthy diet.
=== Animal ===
The most common free animal oils are lard and butter. Strictly speaking, these are not pure oils or fats. Butter is about 87% fat, while lard is 94% fat. Because of their high fat content and their use outside of their naturally occuring sources (milk and meat), they will be discussed as examples of free animal oils.
The most common free animal oils are lard and butter. Strictly speaking, these are not pure oils or fats. Butter is about 87% fat, while lard is 94% fat. Because of their high fat content and their use outside of their naturally occuring sources (milk and meat), they will be discussed as examples of free animal oils.
No free oil, and certainly not free animal fats, should be included in a healthy diet.
No free oil, and certainly not free animal fats, should be included in a healthy diet.
=== Chemical ===
This is a new one. Thanks to the synthetic food industries and the availability of pe- troleum by-products, free oils made from chemicals are being introduced into the diet. These chemical oils appear in ice cream, artificial coffee creams, artificial butter, etc.
This is a new one. Thanks to the synthetic food industries and the availability of pe- troleum by-products, free oils made from chemicals are being introduced into the diet. These chemical oils appear in ice cream, artificial coffee creams, artificial butter, etc.
No free oil, and absolutely never any chemical oils, should be included in a healthy diet.
No free oil, and absolutely never any chemical oils, should be included in a healthy diet.
=== Fats In Cooking ===
Although a lot of fat is consumed in the typical American diet in the form of free oils, the largest amounts of fat are consumed from eating those foods which have been cooked with fat.
Although a lot of fat is consumed in the typical American diet in the form of free oils, the largest amounts of fat are consumed from eating those foods which have been cooked with fat.
== The Use Of Fats In The Optimum Diet ==
== The Use Of Fats In The Optimum Diet ==
Now that we have discussed the harmful effects of animal fats, free oils and heated fats, we should examine the wholesome sources of fat in the diet. First, there are no such things as “fat-free foods.” All foods that are part of the human dietary contain fat. Every cell of every living plant and animal contains fat.
Now that we have discussed the harmful effects of animal fats, free oils and heated fats, we should examine the wholesome sources of fat in the diet. First, there are no such things as “fat-free foods.” All foods that are part of the human dietary contain fat. Every cell of every living plant and animal contains fat.
=== Fat Contents of Wholesome Foods ===
There are, of course, different fat contents in different foods. The following chart shows the fat content of foods natural to the human diet:
There are, of course, different fat contents in different foods. The following chart shows the fat content of foods natural to the human diet:
{| class="wikitable"
{| class="wikitable"
data from nutritiondata.com
data from nutritiondata.com
=== Nuts, Seeds and Avocados As High-Fat Sources ===
Nuts and seeds that are fresh, unroasted and unsalted are acceptable high-fat foods. If digestion permits, these should be eaten fresh in their whole state. If used as a nut butter or dressing, they should be made at home immediately before eating. All manufactured nut and seed butters, even those labeled as “raw,” undergo some degree of oxidation and become somewhat rancid.
Nuts and seeds that are fresh, unroasted and unsalted are acceptable high-fat foods. If digestion permits, these should be eaten fresh in their whole state. If used as a nut butter or dressing, they should be made at home immediately before eating. All manufactured nut and seed butters, even those labeled as “raw,” undergo some degree of oxidation and become somewhat rancid.
Avocados are another wholesome high-fat food. They are best eaten with nonstarchy vegetables. The nutritive value of an avocado and nuts is quite similar; the avocado sim- ply has a higher water content.
Avocados are another wholesome high-fat food. They are best eaten with nonstarchy vegetables. The nutritive value of an avocado and nuts is quite similar; the avocado sim- ply has a higher water content.
=== Olives as food ===
Olives are the only other fruit besides avocadoes that have a high fat content. They are a wholesome food only if eaten in their natural dried state. Unfortunately, sundried natural olives are very difficult to locate. Olives that are canned, bottled or pickled are indigestible and should not be eaten. Olive oil, while perhaps the potentially less harmful of all the free oils, has no place in the optimum diet.
Olives are the only other fruit besides avocadoes that have a high fat content. They are a wholesome food only if eaten in their natural dried state. Unfortunately, sundried natural olives are very difficult to locate. Olives that are canned, bottled or pickled are indigestible and should not be eaten. Olive oil, while perhaps the potentially less harmful of all the free oils, has no place in the optimum diet.
=== Recommendations ===
Although no specific amounts of these foods are recommended, it should be noted that many practitioners of Natural Hygiene suggest that no more that three to four ounces of nuts or seeds be eaten daily or no more than one avocado. The body appears to have difficulty in handling much larger amounts. Of course, this also means that one may cer- tainly eat less than these amounts or no amount whatsoever. These are not recommenda- tions for eating these foods daily, but suggestions that these foods should be consumed in limited amounts.
Although no specific amounts of these foods are recommended, it should be noted that many practitioners of Natural Hygiene suggest that no more that three to four ounces of nuts or seeds be eaten daily or no more than one avocado. The body appears to have difficulty in handling much larger amounts. Of course, this also means that one may cer- tainly eat less than these amounts or no amount whatsoever. These are not recommenda- tions for eating these foods daily, but suggestions that these foods should be consumed in limited amounts.
Protein
Protein
Heart Disease Gallstones Cancer Obesity
Heart Disease
Gallstones
Cancer
Obesity
A leading physician with a degree in nutrition offers some guidelines for the optimal diet—a diet which can actually reverse some of the ailments associated with aging.
A leading physician with a degree in nutrition offers some guidelines for the optimal diet—a diet which can actually reverse some of the ailments associated with aging.
Once part of a natural food, sugar cane or sugar beets, refined sugar is almost univer- sally used in processed foods. The health consequences of sugar consumption are well known. But while less visible, its more subtle effects are equally insidious.
Once part of a natural food, sugar cane or sugar beets, refined sugar is almost univer- sally used in processed foods. The health consequences of sugar consumption are well known. But while less visible, its more subtle effects are equally insidious.
Protein
=== Protein ===
The Standard American Diet (SAD) also contains too much refined protein. Meat, as a “prime” example, contains lots of protein, but little else. It is a concentrated food, but not a particularly good one in terms of overall balance. Many other products advertised as “high in protein” would also fall into this category of overly refined foods. This in- cludes all protein supplements.
The Standard American Diet (SAD) also contains too much refined protein. Meat, as a “prime” example, contains lots of protein, but little else. It is a concentrated food, but not a particularly good one in terms of overall balance. Many other products advertised as “high in protein” would also fall into this category of overly refined foods. This in- cludes all protein supplements.
Oil is another example of food that is refined no matter what its process of extraction is, since it no longer is a whole food. The oil is an extract of a vegetable or animal prod- uct in which all the bulk and fiber are removed, plus many of the vitamins and minerals. All that is left is a pure chemical that is classified as a triglyceride. Numerous diseases now are being recognized as associated with too much oil in the diet, and this includes sesame, safflower, soy, olive and other commonly used oils. It takes many ears of corn to produce one tablespoon of corn oil. Essential fatty acids are needed in the diet but can be adequately supplied by whole grains, nuts, seeds and legumes where they are in a water-soluble form. The oil in a nut, for example, is water-soluble; the extracted oil from a nut, no matter how it is processed, is no longer water-soluble. The body seems better able to utilize properly the oil in its water-soluble form, but seems to have seri- ous complications with the non water-soluble, extracted, refined form. The association of a diet high in oil—whether saturated or polyunsaturated—and disease is actually well documented, though this is not well known to the public.
Oil is another example of food that is refined no matter what its process of extraction is, since it no longer is a whole food. The oil is an extract of a vegetable or animal prod- uct in which all the bulk and fiber are removed, plus many of the vitamins and minerals. All that is left is a pure chemical that is classified as a triglyceride. Numerous diseases now are being recognized as associated with too much oil in the diet, and this includes sesame, safflower, soy, olive and other commonly used oils. It takes many ears of corn to produce one tablespoon of corn oil. Essential fatty acids are needed in the diet but can be adequately supplied by whole grains, nuts, seeds and legumes where they are in a water-soluble form. The oil in a nut, for example, is water-soluble; the extracted oil from a nut, no matter how it is processed, is no longer water-soluble. The body seems better able to utilize properly the oil in its water-soluble form, but seems to have seri- ous complications with the non water-soluble, extracted, refined form. The association of a diet high in oil—whether saturated or polyunsaturated—and disease is actually well documented, though this is not well known to the public.
Heart Disease
=== Heart Disease ===
The average American has a cholestrol level somewhere between 150 and 300 mgm. percent. The average American also has a very high rate of heart attack, stroke and other chronic degenerative diseases. The World Health Organization, in studying many devel- oping countries, has found that their cholestrol levels are much lower than this American average. Many developing countries have cholesterol in the area of 90 to 120 mgm. per- cent. It is the feeling of some authorities that cholesterol levels of about 140 can begin to produce hardening of the arteries.
The average American has a cholestrol level somewhere between 150 and 300 mgm. percent. The average American also has a very high rate of heart attack, stroke and other chronic degenerative diseases. The World Health Organization, in studying many devel- oping countries, has found that their cholestrol levels are much lower than this American average. Many developing countries have cholesterol in the area of 90 to 120 mgm. per- cent. It is the feeling of some authorities that cholesterol levels of about 140 can begin to produce hardening of the arteries.
* Group I cholesterol same.
* Group I cholesterol same.
* Group II lower, but no difference statistically.
* Group II lower, but no difference statistically.
* Group III cholesterol rose to 170, with some over 200. As mentioned before, some authorities feel that cholesterol above 140 can begin to produce hardening of the arteries. The above study may therefore be significant in ex- plaining why lacto-ovo vegetarians may develop hardening of the arteries. Although lacto-ovo vegetarians have lessened their risks of heart diseases and hard- ening of the arteries due to omitting meat in their diet, they nevertheless would improve their risks by eliminating or at least minimizing some of the dairy products such as but- ter, as the fat is no longer in its soluble form. On the other hand, neither is milk desirable, especially regular commercial milk, be- cause it has been pasteurized and homogenized at high heat and enriched with vitamin D (which is really a hormone, like a steroid). Protein-fortified milk is especially unde- sirable, as it has been fortified with dry milk, and even nonfat milk contains cholesterol. Cholesterol oxidizes when dried, and it may actually produce cholesterol. Dried milk or any dried animal product should be omitted from the diet. Gallstones Prairie dogs have been used to study the effects of different types of fats and cho- lesterol in producing gallstones. On a high-fat diet, the prairie dogs seemed to develop gallstones easily. When they were placed on a diet that was low in fat and cholesterol, the gallstones dissolved. Gallstones in humans do not seem to be limited to high saturated fat content in the diet. Dr. R. A. L. Sturdement reported a significant increase in gallstones in men fed a diet that was rich in safflower oil. Dr. T. Osuga wrote that corn oil alone, without cho- lesterol in the diet, produced gallstones. Cancer According to Dr. R. K. Bout well, the stimulating effect of fat on the rate of forma- tion of certain types of tumors is well established. Dr. Pickney, previously mentioned in regard to polyunsaturates in the diet and its relation to heart disease, also wrote about the epidemiologic association between a diet high in polyunsaturates and the increased inci- dence of cancer, especially gastric, in humans. He discussed his research in the American Health Journal showing that 78% of the people who used more polyunsaturated fat also showed marked clinical signs of premature aging. In addition, they looked much older than their chronological age. In the same group, 60% reported that they had had at least one or more skin lesions removed because of suspected malignancy after having altered their dietary fat. Dr. Ernest Winder of the American Health Foundation states that both epidemiologic and animal data suggests that colon cancer is due largely to high fat consumption. (Re- fined foods lacking in bulk and fiber also have been linked to bowel cancer, and studies made in Japan have correlated high fat diets with cancer of the breast in women—Veg. Times Ed.) Dr. Bauman, in the American Journal of Cancer, showed that an increase in the fat content of the diet accelerated the appearance of tumors caused by ultraviolet radiation.
* Group III cholesterol rose to 170, with some over 200.
As mentioned before, some authorities feel that cholesterol above 140 can begin to produce hardening of the arteries. The above study may therefore be significant in ex- plaining why lacto-ovo vegetarians may develop hardening of the arteries. Although lacto-ovo vegetarians have lessened their risks of heart diseases and hard- ening of the arteries due to omitting meat in their diet, they nevertheless would improve their risks by eliminating or at least minimizing some of the dairy products such as but- ter, as the fat is no longer in its soluble form. On the other hand, neither is milk desirable, especially regular commercial milk, be- cause it has been pasteurized and homogenized at high heat and enriched with vitamin D (which is really a hormone, like a steroid). Protein-fortified milk is especially unde- sirable, as it has been fortified with dry milk, and even nonfat milk contains cholesterol. Cholesterol oxidizes when dried, and it may actually produce cholesterol. Dried milk or any dried animal product should be omitted from the diet.
=== Gallstones ===
Prairie dogs have been used to study the effects of different types of fats and cho- lesterol in producing gallstones. On a high-fat diet, the prairie dogs seemed to develop gallstones easily. When they were placed on a diet that was low in fat and cholesterol, the gallstones dissolved. Gallstones in humans do not seem to be limited to high saturated fat content in the diet. Dr. R. A. L. Sturdement reported a significant increase in gallstones in men fed a diet that was rich in safflower oil. Dr. T. Osuga wrote that corn oil alone, without cho- lesterol in the diet, produced gallstones.
=== Cancer ===
According to Dr. R. K. Bout well, the stimulating effect of fat on the rate of forma- tion of certain types of tumors is well established. Dr. Pickney, previously mentioned in regard to polyunsaturates in the diet and its relation to heart disease, also wrote about the epidemiologic association between a diet high in polyunsaturates and the increased inci- dence of cancer, especially gastric, in humans. He discussed his research in the American Health Journal showing that 78% of the people who used more polyunsaturated fat also showed marked clinical signs of premature aging. In addition, they looked much older than their chronological age. In the same group, 60% reported that they had had at least one or more skin lesions removed because of suspected malignancy after having altered their dietary fat. Dr. Ernest Winder of the American Health Foundation states that both epidemiologic and animal data suggests that colon cancer is due largely to high fat consumption. (Re- fined foods lacking in bulk and fiber also have been linked to bowel cancer, and studies made in Japan have correlated high fat diets with cancer of the breast in women—Veg. Times Ed.) Dr. Bauman, in the American Journal of Cancer, showed that an increase in the fat content of the diet accelerated the appearance of tumors caused by ultraviolet radiation.
Dr. Bausch repeated the study using corn oil and got the same results. Ultraviolet light is found in sunlight. The current understanding is that excessive exposure to ultraviolet light is responsible for skin cancer, when in fact, as these studies show, the true culprit may be a high-fat diet in combination with ultraviolet light.
Dr. Bausch repeated the study using corn oil and got the same results. Ultraviolet light is found in sunlight. The current understanding is that excessive exposure to ultraviolet light is responsible for skin cancer, when in fact, as these studies show, the true culprit may be a high-fat diet in combination with ultraviolet light.
Exposure of the body to the sun is vital for optimum health. It is a natural source of vitamin D (which is different form that artificially ingested as an additive in milk). Most times of the year as little as about fifteen minutes exposure on the face will give more than the recommended daily amount. Contrary to popular belief, vitamin D can be stored in the body. Even on cloudy or foggy days, 80% of the ultraviolet rays come through; however, the rays are locked entirely by glass windows. Nevertheless, special glass can be ordered called UV-Passing Plexiglass that is very good.
Exposure of the body to the sun is vital for optimum health. It is a natural source of vitamin D (which is different form that artificially ingested as an additive in milk). Most times of the year as little as about fifteen minutes exposure on the face will give more than the recommended daily amount. Contrary to popular belief, vitamin D can be stored in the body. Even on cloudy or foggy days, 80% of the ultraviolet rays come through; however, the rays are locked entirely by glass windows. Nevertheless, special glass can be ordered called UV-Passing Plexiglass that is very good.
Obesity
=== Obesity ===
In a natural diet where no sugar or fat of any kind is added, obese people will lose weight even though they are eating all they want. They are allowed to have potatoes, ice, bread, fresh fruit and any other natural food in any quantity that they want. However, they should restrict the amount of avocadoes, olives and nuts that they eat on this diet. There are built-in safety factors in the natural food provided for us that prevent us from becoming obese.
In a natural diet where no sugar or fat of any kind is added, obese people will lose weight even though they are eating all they want. They are allowed to have potatoes, ice, bread, fresh fruit and any other natural food in any quantity that they want. However, they should restrict the amount of avocadoes, olives and nuts that they eat on this diet. There are built-in safety factors in the natural food provided for us that prevent us from becoming obese.
Our bodies are designed to eat a low-fat diet. When we add extra fat to the natural diet, we start to gum up the beautiful machinery we were given. There is an abundance of natural fat in the unrefined grains, legumes and other vegetables that more than meets our need for fat in the diet. It is impossible to get a fatty acid deficiency if whole grains, legumes and other vegetables are included in the diet; it is not necessary to add any ex- tracted oil to provide the fat that is needed in the diet. Because our bodies were designed to eat a low-fat diet, a high-fat diet will cause nothing but trouble, whether the fat is of animal or vegetable origin. Probably the biggest proof we have that a low-fat diet is es- sential is the miracle that happens in patients lives when they are placed on a diet free from margarine, mayonnaise, grease and oil of all kinds.
Our bodies are designed to eat a low-fat diet. When we add extra fat to the natural diet, we start to gum up the beautiful machinery we were given. There is an abundance of natural fat in the unrefined grains, legumes and other vegetables that more than meets our need for fat in the diet. It is impossible to get a fatty acid deficiency if whole grains, legumes and other vegetables are included in the diet; it is not necessary to add any ex- tracted oil to provide the fat that is needed in the diet. Because our bodies were designed to eat a low-fat diet, a high-fat diet will cause nothing but trouble, whether the fat is of animal or vegetable origin. Probably the biggest proof we have that a low-fat diet is es- sential is the miracle that happens in patients lives when they are placed on a diet free from margarine, mayonnaise, grease and oil of all kinds.
Diseases that are caused by artherosclerosis are markedly proved. The world of med- ical research is only now discovering the tremendous power in a natural vegetarian diet. Editorial Note: Grains and legumes are not needed in the diet to assure enough fat
Diseases that are caused by artherosclerosis are markedly proved. The world of med- ical research is only now discovering the tremendous power in a natural vegetarian diet. Editorial Note: Grains and legumes are not needed in the diet to assure enough fat and essential fatty acids. Fruits, nuts, seeds and avocado's all contain plenty.
and essential fatty acids. Fruits, nuts, seeds and avocadoes all contain plenty.
== Article #2: Fats In The Diet By Marti Fry ==
== Article #2: Fats In The Diet By Marti Fry ==
The subject of fats in the diet is one that receives little attention, especially compared to the attention it should receive! Along with refined sugar and flour chemicals, all of which are very antivital and disease-causing, fats should be listed. This is not to say that all fats are very toxic. But it is to say that the only ones that aren’t are those contained in raw (uncooked, unheated) natural foods to which humans are biologically adapted to
The subject of fats in the diet is one that receives little attention, especially compared to the attention it should receive! Along with refined sugar and flour chemicals, all of which are very antivital and disease-causing, fats should be listed. This is not to say that all fats are very toxic. But it is to say that the only ones that aren’t are those contained in raw (uncooked, unheated) natural foods to which humans are biologically adapted to
Atherosclerosis, heart disease, cancer, senility and arthritis are just a few of the most serious diseases with which many Americans (and people the world over) are plagued. These diseases would not have become a problem to anyone if our people had not eaten heated fats and oils. Frying is the worst way to cook foods, though all cooked foods are pathogenic. Remember: All foods contain some fat. Therefore, any food that is cooked, even if it’s not fried, contains a carcinogen—heated fat. This is one of the most serious of the many problems with cooked foods.
Atherosclerosis, heart disease, cancer, senility and arthritis are just a few of the most serious diseases with which many Americans (and people the world over) are plagued. These diseases would not have become a problem to anyone if our people had not eaten heated fats and oils. Frying is the worst way to cook foods, though all cooked foods are pathogenic. Remember: All foods contain some fat. Therefore, any food that is cooked, even if it’s not fried, contains a carcinogen—heated fat. This is one of the most serious of the many problems with cooked foods.
High-Fat Foods In The Diet
=== High-Fat Foods In The Diet ===
A question not raised by most Life Scientists is whether we really need high-fat foods such as nuts, seeds or avocadoes in our diet at all. Our need for fats is so low, and the presence of fats in all foods so ubiquitous, that it is likely that we would fare better if we would not include nuts, seeds or avocadoes in our diet.
A question not raised by most Life Scientists is whether we really need high-fat foods such as nuts, seeds or avocadoes in our diet at all. Our need for fats is so low, and the presence of fats in all foods so ubiquitous, that it is likely that we would fare better if we would not include nuts, seeds or avocadoes in our diet.
Yet, Hygienists recommend up to four ounces of nuts or seeds or one avocado per day in the diet.
Yet, Hygienists recommend up to four ounces of nuts or seeds or one avocado per day in the diet.
Why?
=== Why? ===
For one thing, they are delicious raw. Secondly, and most important, they are very satisfying, keeping the sensation of hunger away for a longer time than other fruits or vegetables.
For one thing, they are delicious raw. Secondly, and most important, they are very satisfying, keeping the sensation of hunger away for a longer time than other fruits or vegetables.