We are all aware of the dangers of eating processed foods but what we may not be aware of is that oils are the best example of a highly processed food. If you have never explored just how many steps it takes to go from the whole food to the oil then I suggest watching this video. It is eye opening! Furthermore, oils are typically high in Omega-6 fatty acids. While our bodies need Omega-6 fatty acids, the ratio of Omega-6 to Omega-3 fatty acids should be between 4:1 and 1:1. Eating a diet high in oil elevates the ratio and promotes a whole host of health problems including depression, heart disease and cancer. According to the book Fast Food Genocide, the modern diet has a ration of Omega-6 to Omega-43 fatty acids of 15:1. I'd say that was a bit out of proportion! Consuming oil creates a huge load of concentrated calories from fat and because the oil has been highly processsed it no longer contains any of the micronutritents or fiber it once contained as a whole food. When we consume the whole seed or nut the presence of fat binding fibers slows the absorption of fat calories which allows them to be used for energy rather than be stored as fat. Additionally the magnetic effect of the fiber tot he fat allows a great deal of the fat to pass through our bodies and be excreted as waste.
Health can be defined as the ratio of nutrients in a food/calories in that food. Oils are the opposite of healthy because the equation is 0 nutrients/120 calories per tablespoon. This equation scores a zero in terms of it healthfulness. Furthermore, oil doesn't make you feel full because it lacks fiber and therefore does not send signals to your brain to stop eating. Heating this oil makes it even more deleterois to your health. When oil is heated it produces aldehydic lipid oxidation products which are highly mutageneic and carcinogenic. Given all the negative effects of oil consumption, it is best to get all of your essential fatty acids from whole food sources such as nuts and seeds. Eliminating oils from your diet is essential for optimal health. Here are a few suggestions for eliminating oil from your diet:
- Read food labels and put back the ones that contain added oils.
- When sauteeing, use low sodium vegetable broth, white wine or water.
- When baking, replace oils with nut butters, unsweetened applesauce or mashed banana.
- Make or purchase oil free salad dressing (see recipe below or buy the oil free dressings at Whole Foods)
- Use flavored vinegars in place of salad dressing or in place of oil in other recipes.
Oil Free Salad Dressing
1 tsp. chopped garlic
1/4 tsp. Italien seasoning
1/2 fresh lemon or 2 tbsp.
1/4-1/2 tsp. white wine
2 tbsp. balsamic vinegar
1 tbsp. tomato paste
Mix together and pour over a delicious salad.