798
edits
Changes
→Lesson 11 - Fats In The Diet
Article #3: Are We Oil And Fat Eaters By T.C. Fry
Article #3: Are We Oil And Fat Eaters By T.C. Fry
== Introduction ==
Fat makes up a larger caloric portion of the American diet than any other foodstuff. The average American’s food intake is 40% fat. He eats animal foods rich in fat; he tosses his salads in fat; and he spreads his bread with fat. When he eats out, he patronizes fast food restaurants that deep-fry and grill-fry most of their food in fat.
Fat makes up a larger caloric portion of the American diet than any other foodstuff. The average American’s food intake is 40% fat. He eats animal foods rich in fat; he tosses his salads in fat; and he spreads his bread with fat. When he eats out, he patronizes fast food restaurants that deep-fry and grill-fry most of their food in fat.
What you will learn in this lesson is what fats are, how the body uses them, how they are digested and how they should be obtained in the diet. This is the type of understand- ing we need to evaluate intelligently the role of fats in the human diet.
What you will learn in this lesson is what fats are, how the body uses them, how they are digested and how they should be obtained in the diet. This is the type of understand- ing we need to evaluate intelligently the role of fats in the human diet.
11.2. What Are Fats?
== What Are Fats? ==
11.2.1 Basic Composition
11.2.1 Basic Composition
11.2.2 Unsaturated, Saturated and Hydrogenated Fats
11.2.3 Cholesterol: Villain or Hero?
11.2.1 Basic Composition
11.2.1 Basic Composition
There is absolutely no need for saturated fats or cholesterol in the diet. The body manufactures all of its cholesterol needs. The consumption of additional amounts in the form of saturated animal fats destroys the health of the body at the cellular level.
There is absolutely no need for saturated fats or cholesterol in the diet. The body manufactures all of its cholesterol needs. The consumption of additional amounts in the form of saturated animal fats destroys the health of the body at the cellular level.
== Fat Digestion ==
11.3.1 Fats Require Special Digestion
11.3.1 Fats Require Special Digestion
The fat which is not used immediately for the body’s energy needs is stored primarily in adipose tissue. Adipose tissue is a special kind of tissue (found mainly around the stomach, thighs and buttocks) which contains the necessary enzymes to continually pro- duce and release new fat to meet the body’s needs.
The fat which is not used immediately for the body’s energy needs is stored primarily in adipose tissue. Adipose tissue is a special kind of tissue (found mainly around the stomach, thighs and buttocks) which contains the necessary enzymes to continually pro- duce and release new fat to meet the body’s needs.
== How The Body Uses Fat ==
11.4.1 Fats Supply Heat and Energy
11.4.1 Fats Supply 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. 11.4.1 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.
# As a source of the essential fatty acids.
11.4.1 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.
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.
11.5.4 Chemical 11.5.5 Fats In Cooking
11.5.4 Chemical 11.5.5 Fats In Cooking
== Harmful Fats ==
11.5.1 Free Oils
11.5.1 Free Oils
Any food values associated with oils or fats are lost when they are heated. As fats reach 350 degree temperatures, the standard range for frying and cooking, they begin to decompose totally and lose all their vitamins and minerals. They also prevent the ab- sorption of any other fat-soluble vitamins and so contribute to the nutrient starvation of the body.
Any food values associated with oils or fats are lost when they are heated. As fats reach 350 degree temperatures, the standard range for frying and cooking, they begin to decompose totally and lose all their vitamins and minerals. They also prevent the ab- sorption of any other fat-soluble vitamins and so contribute to the nutrient starvation of the body.
== The Use Of Fats In The Optimum Diet ==
11.6.1 Fat Contents of Wholesome Foods
11.6.1 Fat Contents of Wholesome Foods
11.6.3 Olives as food
11.6.3 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 harm- ful 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.
11.6.4 Recommendations
11.6.4 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.
== Questions & Answers ==
'''Just how necessary is fat? Can we live without it?'''
Just how necessary is fat? Can we live without it?
First, we must make an important distinction between fat in the body and fat in the diet. Fat in the body is absolutely necessary for our health. It exists in every cell and performs a vital role in our metabolic functions. We could not live without it. Now fat in the diet is a somewhat different matter. It is also omnipresent. It is in every food we eat. The fat needed in the body can also be formed from the carbo- hydrates in the diet. Fat in the body does not have to come from high-fat foods.
First, we must make an important distinction between fat in the body and fat in the diet. Fat in the body is absolutely necessary for our health. It exists in every cell and performs a vital role in our metabolic functions. We could not live without it. Now fat in the diet is a somewhat different matter. It is also omnipresent. It is in every food we eat. The fat needed in the body can also be formed from the carbo- hydrates in the diet. Fat in the body does not have to come from high-fat foods.
I like salads, but I couldn’t make a meal out of them unless I add salad dressin- gs. Aren’t there some acceptable salad oils?
'''I like salads, but I couldn’t make a meal out of them unless I add salad dressings. Aren’t there some acceptable salad oils?'''
The only acceptable oil for a salad is the oil as it naturally occurs in the com- plete wholesome food. When you use extracted vegetable oils, you are coating all your foods with a layer of rancid fat. Free oils are simply too unstable and frag- mented to be used safely.
The only acceptable oil for a salad is the oil as it naturally occurs in the com- plete wholesome food. When you use extracted vegetable oils, you are coating all your foods with a layer of rancid fat. Free oils are simply too unstable and frag- mented to be used safely.
There are, however, some acceptable alternatives. I would first suggest eating a small amount of nuts or seeds or avocado along with your salad. By adding a small amount of these high-fat foods, a salad can give you the “full feeling” which is caused by the slow digestion of the accompanying fats. The second alternative, while not as good, is to blend a few nuts or seeds or avocado with a tomato and/or a small amount of distilled water. This makes an acceptable salad dressing substitute if used immediately after making.
There are, however, some acceptable alternatives. I would first suggest eating a small amount of nuts or seeds or avocado along with your salad. By adding a small amount of these high-fat foods, a salad can give you the “full feeling” which is caused by the slow digestion of the accompanying fats. The second alternative, while not as good, is to blend a few nuts or seeds or avocado with a tomato and/or a small amount of distilled water. This makes an acceptable salad dressing substitute if used immediately after making.
Nuts and seeds are hard for me to digest. How can I get my fats?
'''Nuts and seeds are hard for me to digest. How can I get my fats?'''
By eating a calorie-sufficient diet of wholesome foods. It is not necessary to eat high-fat foods to obtain fat in your diet, nor should we feel obligated to eat any foods, even wholesome foods, because of some particular nutrient value. Eat only what you can relish and digest. Many Life Scientists go for months without eating high-fat foods, especially during the warmer seasons.
By eating a calorie-sufficient diet of wholesome foods. It is not necessary to eat high-fat foods to obtain fat in your diet, nor should we feel obligated to eat any foods, even wholesome foods, because of some particular nutrient value. Eat only what you can relish and digest. Many Life Scientists go for months without eating high-fat foods, especially during the warmer seasons.
I’m underweight. Shouldn’t I eat high-fat foods to gain weight?
'''I’m underweight. Shouldn’t I eat high-fat foods to gain weight?'''
Many underweight problems arise from metabolic instead of dietic problems. Fats are difficult to digest. If your powers of digestion and assimilation are some- what weak, as is often the case with underweight people, fats are not good foods to eat. The best foods for weight gain are not the high-fat foods, but the high-carbo- hydrate foods. Sweet fruits such as bananas, dates, figs, grapes, raisins, etc. are the best high-carbohydrate foods for weight gain.
Many underweight problems arise from metabolic instead of dietetic problems. Fats are difficult to digest. If your powers of digestion and assimilation are somewhat weak, as is often the case with underweight people, fats are not good foods to eat. The best foods for weight gain are not the high-fat foods, but the high-carbo- hydrate foods. Sweet fruits such as bananas, dates, figs, grapes, raisins, etc. are the best high-carbohydrate foods for weight gain.
Fats play a variety of roles in the health of the body. Most diets today have an excess of fats, which contributes to a number of diseases and problems. The fat in- take in a diet should be limited as much as possible.
Fats play a variety of roles in the health of the body. Most diets today have an excess of fats, which contributes to a number of diseases and problems. The fat in- take in a diet should be limited as much as possible.
A deficiency of fats in the diet is a nutritional rarity. Usually this can only occur after a period of nutrient starvation or from a metabolic impairment. Fats are pre- sent in every food we eat.
A deficiency of fats in the diet is a nutritional rarity. Usually this can only occur after a period of nutrient starvation or from a metabolic impairment. Fats are present in every food we eat.
High-fat foods are difficult to digest and should be consumed in small quanti- ties. Only wholesome high-fat foods should be eaten at all. This means that no ani- mal fats, free oils or heated fats should ever be included in the diet.
High-fat foods are difficult to digest and should be consumed in small quantities. Only wholesome high-fat foods should be eaten at all. This means that no animal fats, free oils or heated fats should ever be included in the diet.
A diet consisting chiefly of fruits and vegetables eaten in their natural state, possibly supplemented by moderate amounts of seeds and nuts (at separate meals) can supply us with all the fats we need and optimally meet our other nutritive needs as well.
A diet consisting chiefly of fruits and vegetables eaten in their natural state, possibly supplemented by moderate amounts of seeds and nuts (at separate meals) can supply us with all the fats we need and optimally meet our other nutritive needs as well.
Article #1: A Natural Diet And Sunlight Could Save Your Life By Dr.
== Article #1: A Natural Diet And Sunlight Could Save Your Life By Dr. ==
Zane R. Kime, M.D.
Zane R. Kime, M.D.
and essential fatty acids. Fruits, nuts, seeds and avocadoes 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 ==
High-Fat Foods In The Diet
High-Fat Foods In The Diet
For a long and healthy life, keep your fat consumption to a minimum; consume only water-soluble fats; and stay away from free oils and nut butters except those you make fresh yourself without adding free oils. You’ll be many times further ahead healthwise than the lacto or lacto-ovo vegetarians who still consume many foods that are in many ways as harmful or almost as harmful as animal flesh. You will become healthier than you’ve ever been in your entire life!
For a long and healthy life, keep your fat consumption to a minimum; consume only water-soluble fats; and stay away from free oils and nut butters except those you make fresh yourself without adding free oils. You’ll be many times further ahead healthwise than the lacto or lacto-ovo vegetarians who still consume many foods that are in many ways as harmful or almost as harmful as animal flesh. You will become healthier than you’ve ever been in your entire life!
Article #3: Are We Oil And Fat Eaters By T.C. Fry
== Article #3: Are We Oil And Fat Eaters By T.C. Fry ==
It is well known that most meat eaters trim the fat off meats because they have an aver- sion to it. This is not without a sound physiological basis.
It is well known that most meat eaters trim the fat off meats because they have an aver- sion to it. This is not without a sound physiological basis.