Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
See book keywords and concepts |  Avoid saturated fats, hydrogenated and partially hydrogenated oils, sugar, coffee, caffeine, and alcohol. Minimize your consumption of salt and animal protein. Studies have shown that a "Japanese" diet—a diet low in calories and fat, and containing substantial amounts of fish, soy products, grains, and vegetables—is associated with lower rates of cancer, especially breast cancer.
¦ Enjoy grapes regularly. Research shows that a substance called resveratrol, found in grapes, can help keep cells from turning cancerous and inhibit the spread of cells that are already malignant. | | Not recommended: Margarine, hydrogenated or partially hydrogenated oils or products containing them.
Know Your Greens
Throughout this book, we talk about the importance of various types of vegetables, particularly green vegetables. Nutritionally speaking, though, some greens are better for you than others. Here we will compare the nutritional value of several different types of green vegetables.
SALAD GREENS
Most salad greens are a good source of vitamin C, betacarotene (the precursor of vitamin A), iron, calcium, folic acid, and dietary fiber. Generally, darker green means more nutrition. | | Margarines, "soft" margarines, and solid shortenings are manufactured with partially hydrogenated oils.
Hydrogenation destroys the nutritional value of the oil. A hydrogenated product doesn't spoil, because it is a completely inert (dead) substance. It can be heated for cooking without decomposing. However, it contains chemically altered metabolites—some of which may be harmful—plus traces of the metal catalyst.
Even though logic might suggest otherwise, partially hydrogenated products are in some ways worse than completely hydrogenated products. | | Margarine and solid shortenings are usually manufactured with partially hydrogenated oils (see The Hydrogenation Process, page 56). Despite what many people have been led to believe, a small amount of butter is probably better for you than any amount of margarine.
Another key to a balanced died is to eat a variety of foods. Along with the fun of trying new and different foods, variety ensures that you will get the full range of nutrients your body needs. Next time you shop, buy something new. Include vegetables and grain with each lunch and dinner. |
David Brownstein
See book keywords and concepts |  Examples of foods that have been stripped of their nutrients include refined flour, refined sugar and partially hydrogenated oils.
3. Fruits and vegetables have been contaminated by the widespread use of pesticides. The antibiotics and hormones given to animals are another source of contamination. These contaminated foods cause oxidative damage in the body.
When we eat food rich in nutrients, the body will use these nutrients to aid in digestion. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
See book keywords and concepts | | Avoid saturated fats, hydrogenated and partially hydrogenated oils, and all fatty or fried foods. These fats are difficult to digest under normal circumstances, and are even harder to digest when the digestive system is weakened by the low-grade infection of a cold. Undigested fats contribute to an increase in mucus and a toxic internal environment.
NUTRITIONAL SUPPLEMENTS
¦ The amino acid lysine has antiviral properties. Take 500 milligrams of L-lysine three to four times daily for up to one week.
¦ Pantothenic acid supports adrenal function, which is often compromised when you have a cold. | | To prevent the development of heart disease, it is important to limit your intake of saturated animal fats and hydrogenated and partially hydrogenated oils. Don't fry foods; use low-fat or skim-milk dairy products; purchase canned foods packed in water rather than in oil; remove the skin from turkey, chicken, and fish; and limit or eliminate red meat.
¦ Artichokes, cabbage, and fresh greens are very beneficial. These foods are high in minerals and exert a regulatory effect on liver and gallbladder function, especially important in the digestion of fats. |
Ralph Golan, M.D.
See book keywords and concepts |  Consequently, many health-conscious individuals have also been reducing their consumption of seeds and nuts, nut butters, avocados, chocolate, refined salad and cooking oils, mayonnaise, margarine and other foods containing partially hydrogenated oils, and sauteed, fried, and deep-fried foods.
To estimate the percentage of fat in your diet, take a look at the following table. Where do the majority of your food choices fall? |
Mary G. Enig
See book keywords and concepts |  I eat a low fat diet and lately I have noticed that the majority of the foods I consume contain partially hydrogenated oils (breakfast cereal, snack cakes, tortillas etc.). Even though trans fatty acids are not the primary ingredient in these foods should I be concerned with eliminating such foods from my diet? I was also wondering if the percentage of trans fatty acids will be included on food labels in the near future. Thank you, B.S. Answer: If the fats in low fat foods are partially hydrogenated, they are a source of trans fatty acids. |
Ralph Golan, M.D.
See book keywords and concepts | | Fortunately, because you have just learned about trans-fatty acids and partially hydrogenated oils, you already know how to avoid a majority of the assaults from dietary free radicals.
Polyunsaturated fats and oils are the most susceptible to rancidity. Heat over 300° F and overexposure to air (oxygen) and especially to light will trigger the generation of free radicals. The regular consumption of foods with such damaged fats (for example, french fries cooked in polyunsaturated oil) merely invites chronic illness in years ahead. | | Chances are the food is frozen, preprepared, and contains refined, heated, and damaged polyunsaturated oils and partially hydrogenated oils. If you go to a higher-quality restaurant where the food is made from scratch, you will have better luck but may still encounter bad oils. Inquire. Conscientious chefs and owners will often respond to reasonable requests and questions.
• Choose foods that are relatively safe: baked, steamed, poached, or boiled; stews or soups, and raw vegetables and fruits. Order sauces and dressings on the side. | | Limit dietary hazards such as sugar; common, refined, polyunsaturated, and partially hydrogenated oils; and excess fat.
• Avoid fried foods; nitrates, as found in cold cuts and cured meats; peanuts and peanut butters that are not certified as free of aflatoxin; smoked foods; and charcoaled or charred meats.
• See the discussion in Chapter Four concerning macrobiotics and raw foods, which have been used for the prevention and nutritional treatment of cancer.
• Limit or omit alcoholic beverages.
• Avoid overeating. | | Low levels of PGE-1 are also caused by excessive dietary margarine and other sources of partially hydrogenated oils, excessive saturated fat, insufficient unrefined omega 6 and omega 3 fatty acids, especially gamma lin-olenic acid (see Chapter Three). Additionally, too much dairy and calcium can decrease magnesium absorption, while sugar, stress, and caffeine can increase urinary excretion of magnesium.
Deficiencies of vitamins E and A have also been implicated in PMS. Heavy metal toxicity is a less common cause of PMS. |
David Brownstein
See book keywords and concepts |  Bad fats are found in partially hydrogenated oils and are known as trans-fatty acids. Trans-fatty acids have been associated with a myriad of health problems including coronary artery disease.7
Trans-fatty acids are made by the hydrogenation of naturally occurring oils. Hydrogenation refers to the process whereby oils are reacted under high pressure and with high temperatures in the presence of a metal catalyst (usually nickel and aluminum). The remnants of both nickel and aluminum are present in the oils that have been partially hydrogenated. |
Robert W. Hill, Ph.D. and Eduardo Castro, M.D.
See book keywords and concepts |  Avoid margarine, canola oil, and all partially hydrogenated oils.
• Get adequate protein at each meal.
• Supplement with vitamins and minerals, and consider additional antioxidants like Ginkgo biloba.
• Avoid monosodium glutamate (MSG), also labeled as hydrolyzed soy, vegetable, or plant protein, autolyzed yeast, textured protein, sodium or calcium caseinate, soy or whey isolate.
• Avoid synthetic additives such as colors, flavors, enhancers, stabilizers, and binders.
• Avoid products containing caffeine. |
Leo Galland
See book keywords and concepts |  Most trans-fatty acids enter our diets from the addition of partially hydrogenated oils, which are usually listed on the label.
High sodium intake causes a loss of calcium and magnesium in urine and contributes to the development of high blood pressure in susceptible individuals. In this way, high sodium intake is antinutritional. Nonetheless, there are some individuals for whom high sodium intake may be beneficial. Researchers at Johns Hopkins University studied a group of patients with chronic fatigue syndrome and compared them with healthy individuals. | | It is partial. partially hydrogenated oils are easier to work with and produce a softer foodstuff than fully hydrogenated oils. Chemically, partial hydrogenation converts EFAs into trans-fatty acids, which are unsaturated fatty acids that twist abnormally. Trans-fatty acids do not have the serpentine shape and fluidity of naturally unsaturated fatty acids (which are called cis-fatty acids). Trans-fatty acids are stiff and straight, like saturated fatty acids, but because they are unsaturated, they replace natural cts-fatty acids in the cell membranes. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
See book keywords and concepts |  Avoid Trans-Fatty Acids
For optimal health, it appears important to eliminate the intake of margarine and other foods that contain trans-fatty acids and partially hydrogenated oils (basically most processed foods). Hydrogenation—the addition of hydrogen molecules—changes the structure of natural essential fatty acids from their original cis- configuration to an unnatural trans- configuration.
Margarine and shortening are made by hy-drogenating vegetable oils. |
Phyllis A. Balch, CNC
See book keywords and concepts |  If you suffer pain caused by an autoimmune disorder— such as ankylosing spondylitis, lupus, multiple sclerosis, rheumatoid arthritis, scleroderma, or Sjogren's syndrome— reduce your intake of animal foods, and eliminate all polyunsaturated vegetable oils, margarine, vegetable shortening, and products made with partially hydrogenated oils of any kind. Use olive oil as your main fat and increase your consumption of omega-3 fatty acids by eating oily fish (salmon, sardines, and herring) or flaxseeds. |
Leo Galland
See book keywords and concepts | | In the first edition of Superimmunity for Kids, written ten years ago, I warned parents about the dangers of raising their children on margarine and other foods built from partially hydrogenated oils. My arguments derived from research on the chemical effects of rrans-fatty acids and knowledge of how this chemistry could distort cell function. Clinical studies have vindicated the warning. High consumption of trans-fatty acids raises cholesterol levels and increases the risk of heart attack, especially among women.34 Dr. |
Ralph Golan, M.D.
See book keywords and concepts | | Avoid any cooked or uncooked products containing partially hydrogenated oils. Such items include margarine, mayonnaise, pancake or baking mixes, many canned soups, cereals, salad dressings, many frozen foods, artificial creamers, artificial whipped cream, cookies, cakes, crackers, chips, frozen french fries and other frozen foods, candy bars, and even carob candy.
• Avoid margarine. Use butter instead, but sparingly. Or make "better butter" (see page 114). Or, instead of a spread, use olive or flax oil. |
Michael Janson, M.D.
See book keywords and concepts |  Both animal fat and partially hydrogenated oils can increase inflammation and elevate the amount of cholesterol and fat in the blood. Vegetarian diets generally contain very little saturated fat, although coconut oil and palm oil are vegetarian sources of saturated fat, and some vegetarians do eat dairy products or eggs. (Vegans are strict vegetarians who eat no animal products.)
Essential Fatty Acids
Some unsaturated fats are required in the diet and are therefore called essential fatty acids or EFAs. These fats are essential for many reasons. |
Larry Trivieri, Jr.
See book keywords and concepts |  Organic, free-range poultry, cold-water fish, and vegetable protein sources are also good," he says, "while margarine, shortenings, and other sources of partially hydrogenated oils should be omitted. Simple or refined sugars, including fruit juices, sodas, and pastries, are also culprits."
Along with diet, Dr. | | Margarine, shortening, and other sources of partially hydrogenated oils should also be avoided, and saturated fats from red meat, dairy products, eggs, and warm-water fish are limited. These should be replaced with poultry, other types offish, non-gluten grains, and a variety of vegetables, fresh vegetable juices, and fresh fruit, making sure these foods are hormone-free and organic whenever possible.
Dr. Braly reports that many of his headache patients have experienced substantial relief on this program. | | Reduce fat intake, especially fried foods, animal fats, and partially hydrogenated oils. Increase complex carbohydrates such as whole grains, beans, seeds, and potatoes.
• Use monounsaturated oils (such as cold-pressed olive oil), omega-3 oils (flaxseed oil or oils from deep ocean fish), and omega-6 oils (borage, black currant oil, or evening primrose oil).
• Reduce meat, sugar, tobacco, and alcohol consumption, which are all sources of free radicals.
Dr. | | Reduce intake of harmful fats, especially fried foods, animal fats, and partially hydrogenated oils, and eliminate sugar, tobacco, and alcohol.
• Proper nutritional supplementation can significantly improve cardiovascular conditions, as well as prevent them from occurring in the first place. Useful nutrients include beta carotene; vitamins B3 (niacin), B6, B12, C, and E; folic acid; the minerals calcium, chromium, magnesium, potassium, and selenium; the amino acids L-arginine, L-taurine, and L-carnitine; coenzyme Q10; and pycnogenol. |
Textbook of Natural Medicine 2nd Edition Volume 2Michael T. Murray, ND
See book keywords and concepts | | Margarine and other foods containing trans -fatty acids and partially hydrogenated oils (see Table 133.8)
Many researchers and nutritionists have been concerned about the health effects of margarines since they were first introduced. Although many Americans believe margarine is better than butter and saturated fats, the opposite is true. Margarine and other hydrogenated vegetable oils not only raise LDL cholesterol, they also lower HDL cholesterol, interfere with essential fatty acid metabolism, and are suspected of being causes of certain cancers. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
See book keywords and concepts | | Avoid trans-faffy acids
For optimal health it appears to be very important to eliminate the intake of margarine and foods containing frans-fatty acids and partially hydrogenated oils. The manufacture of margarine and shortening entails the hydrogenation of vegetable oils. This means that a hydrogen molecule is added to the natural unsaturated fatty acid molecules of the vegetable oil to make it more saturated. Hydrogenation results in changing the structure of the natural fatty acid which exists in the cis- configuration to the trans- configuration. |
Mark Stengler, N.D.
See book keywords and concepts |  These synthetic fats include trans fatty acids as found in fried foods, margarine, and products containing partially hydrogenated oils (such as cookies and crackers). Instead, focus on healthy omega-3 fats that are highly concentrated in cold-water fish such as salmon, mackerel, and herring. Omega-3's are also found in flaxseeds, flaxseed oil, and walnuts.
Stay away from oils that are rich in omega-6, such as sunflower, corn, soy, and most other cooking oils. Use heart-healthy and fat-friendly extra-virgin olive oil instead. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
See book keywords and concepts |  Ditch the cereals that have sugar as the first or second ingredient or contain any partially hydrogenated oils. Also avoid cereals based on milled corn, white rice, or any refined grains.
Oat cereals are a little fat-heavy with 3 grams of fat per serving, but since this is "good" fat it's okay by us. Cereals with raisins can fool you, as they have as much sugar as a frosted cereal, but this is fructose—low on the Glycemic Index—so it fits right in with a healthy eating pattern.
Remember, the key word is fiber. Whole-grain cereals will have 2 grams or more of fiber per ounce. |
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