Jeffrey M. Smith
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 In spite of the very small sample sizes, the percent fat content was found to be significantly higher in the GE canola compared to the control. It is noted that the fat content was also higher in the 1993 and 1994 field trials, but was not found to be significantly different, probably due to the very small sample sizes. Therefore, the mean fat values may not be due to 'the natural range of variation that occurs in canola,' as stated.... We contend that the experiment needs to be repeated with much larger sample sizes, such as n=50. |
Bottom Line Health
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| Examples: Products that have the most trans fats include vegetable shortening, doughnuts, stick margarine, french fries (trans fats account for approximately 40% of the total fat content).. .and many cookies and crackers (35% to 50% of fat content is from trans fats).
Eating establishments are exempt from the new trans fat labeling laws, but fast-food restaurants are among the worst offenders.
Example: A typical apple Danish from a doughnut shop contains approximately 2.7 g of trans fats.. .two vegetable spring rolls from a Chinese restaurant contain 1.7 g... |
David W. Grotto, RD, LDN
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 BREAST MILK ENHANCEMENT OF OMEGA-3 FATS: Results of a study of thirty-one nursing mothers found that those who consumed 100 grams of sardines two or three times a week had a significant increase in the omega-3 fat content of breast milk.
Tips on Using Sardines
SELECTION AND STORAGE:
• Buy fresh sardines from a fish market when available—they're delicious!
• Look for firm flesh and clear bright eyes.
• Rinse fresh sardines and place in a sealed container in a single layer and covered with damp paper towels. Store the container in the refrigerator. |
Bottom Line Health
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| Reduce fat content. Steam, bake or broil instead of frying. Replace whole milk with 1% or skim.
•Use caution when consuming alcohol.
Small amounts—one drink a day or less—may aid digestion, speeding up the movement of acidic stomach contents into the intestines. Too much alcohol has the opposite effect—and some people report a particular problem with red wine.
•Keep portions small. A full stomach is more likely to cause heartburn.
•Eat dinner early. Don't have anything to eat within three hours of bedtime, so there will be nothing to splash up into the esophagus when you lie down. |
Sophie D. Coe and Michael D. Coe
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 In that year, a Dutch chemist named Coenraad Johannes Van Houten took out a patent on a process for the manufacture of a new kind of powdered chocolate with a very low fat content. As early as 1815, in his own Amsterdam factory, he had been looking for a method better than mere boiling and skimming to remove most of the cacao butter from chocolate. |
Jeffrey M. Smith
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| It is noted that the fat content was also higher in the 1993 and 1994 field trials, but was not found to be significantly different, probably due to the very small sample sizes. Therefore, the mean fat values may not be due to 'the natural range of variation that occurs in canola,' as stated.... We contend that the experiment needs to be repeated with much larger sample sizes, such as n=50."141
Regarding Roundup Ready corn: "We contend that the compositional analyses require much larger sample sizes than n=5. |
| Also, cows fed GM soy produced milk with a higher fat content than those fed non-GM soy.130
In a 2004 study, cooked soybean meal from Argentina had about 18.5% less protein than meal from China and India. US soybean meal had about 8.5% less. These differences might be attributable to the genetic modification. At the time of the study, soy from Argentina was almost all GM, while soy from the United States was mixed. Soy from China and India, which had the higher protein content, was non-GM. |
| The canola also had a significandy altered fat content.139
Unexpected agricultural performance
In addition to lab tests, we can infer other compositional differences based on varied agronomic performance of GM crops and the reactions of plants to various conditions of disease and stress. The levels of certain toxins in potatoes (sesquiterpenes and the glycoalkaloids—PGAs), for example, differed between GM potatoes and non-GM potatoes, after they were exposed to a variety of stresses in the field and at the store. |
Steven V. Joyal
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 All food labels are required to state the item's trans fat content per serving, although a value of zero (0) grams per serving can mean the serving contains up to 0.4 grams (manufacturers are not required to reveal any amount less than 0.5 grams per serving). Trans fats are typically found in commercially processed foods that have been prepared under conditions of high heat, such as snack foods (for example, potato chips and roasted nuts), frozen foods (including entrees, snacks, whole dinners, desserts), commercially made cookies and crackers, packaged dinners, and baked goods
? |
Michael Pollan
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 Very limited and preliminary scientific evidence suggests that eating about one tablespoon (16 grams) of corn oil daily may reduce the risk of heart disease due to the unsaturated fat content in corn oil.
The tablespoon is a particularly rich touch, conjuring images of moms administering medicine, or perhaps cod-liver oil, to their children. But what the FDA gives with one hand, it takes away with the other. Here's the small-print "qualification" of this already notably diffident health claim:
[The] FDA concludes that there is little scientific evidence supporting this claim. |
Lester A. Mitscher and Victoria Toews
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 Could the lower fat content of the Japanese diet be the true cause of the lower cholesterol levels? After considering this possibility and conducting a statistical analysis regarding this question, the researchers concluded that the green tea was indeed the cause of the lower cholesterol levels.6
Coffee is associated with higher cholesterol levels, and since both coffee and tea contain caffeine (although caffeine levels in tea are much lower), some scientists postulated that tea might actually cause cholesterol levels to increase. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 One group ate a Mediterranean diet that included a moderate fat content of 35 percent. The other group was on a low-fat diet with only 20 percent of calories from fat. After 6 months both groups lost about the same amount of weight. But the real change came after 18 months. By then the average weight loss on the higher-fat diet was roughly 10 pounds compared to the low-fat dieters' loss of about 6 pounds. And after 1 more year the higher-fat diet group had been able to maintain almost all of their weight loss.12 Of course the critical issue here is the type of fat. |
Ron Garner
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 Agricultural animals raised for meat consumption are injected with estrogen-like hormones to increase fat content. These synthetic hormones remain in the meat when it is consumed. Even though they may be in small amounts, it takes very little to upset the delicate hormone balance in the body. Other food products such as those made from soy contain phytoestrogens, naturally occurring estrogens that are reported to be at much higher levels than those found in meat products. |
Paula Begoun and Bryan Barron
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 AHAs are not able to penetrate oil and so can't get through the fat content (sebum) of the skin and into the pores. Therefore, BHA is the best choice where blackheads and blemishes are the issue, and AHAs are more suitable for sun-damaged, thickened, or dry skin where breakouts are not a problem (Source: Global Cosmetic Industry, November 2000, pages 56-57).
I use very specific criteria to determine if an AHA or BHA product will be an effective exfoliant. I wish you could tell if it would be effective by reading the label, but that just isn't possible. |
Dr. Steven R. Gundry
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 At what time of year would animals have the highest fat content in their bodies? In the late summer and early fall, after a season of grazing, getting ready for winter, of course. The combination of large amounts of sugar and fat in any food triggers the same "Store Fat for Winter" program. No wonder you can't resist this combo. Your genes are looking for sugar and fat to signal an eating binge before winter sets in.
Fat has another bonus going for it. |
| This dish is a quick and easy way to prepare tenderloin, the only cut of pork you should consider using, thanks to its very low fat content. If possible, try to find pork from Neiman's Ranch or another sustainable pork farm.
2 garlic cloves, minced
1 teaspoon rubbed or powdered sage, or 5 fresh sage leaves, finely chopped
1 teaspoon coarse sea salt
2 tablespoons black peppercorns, crushed 1 pork tenderloin (about % pound)
1 tablespoon extra-virgin olive oil
Preheat the oven to 42 5°F. |
| Here's one of my favorites-without the high fat content.
1 teaspoon curry powder, or to taste
2 tablespoons extra-virgin olive oil
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 teaspoon sea salt
1 cup low-fat cottage cheese or low-fat ricotta
In a skillet or wok, combine the curry powder and oil and cook over low heat for 3 minutes, until fragrant.
Add the spinach and salt. Raise the heat to medium and cook, covered, for 5 minutes. Stir in the cheese and heat thoroughly. Serve as a side dish or as a base for one of the sliced meat recipes. |
Tom Bohager
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 Recommendations for maintaining prostate, bladder, and kidney health include thorough prostate examinations every year for men over forty years of age, dietary changes (including avoiding foods with a high fat content), regular exercise, and increased water intake. Enzymes can improve digestion and nutrient absorption, improve circulation, improve digestion of fats, and balance pH levels. |
Elaine Magee
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 The last section, which focuses on margarines and spreads, includes data about the fat content of each. |
| After analyzing 23 dietary intervention studies on the independent effect of nuts on lipid levels, they concluded that eating between 50 and 100 grams of nuts five or more times a week, as part of an overall diet with total fat content around 35 percent of calories (and high in mono- and/or polyunsaturated fats), may reduce total cholesterol between 2 and 16 percent and LDL cholesterol between 2 and 19 percent.
How much is 50 to 100 grams of nuts? The bottom of the range, 50 grams, is around lA cup, an amount in line with the FDA-approved qualified health claim from 2003 that eating 1. |
| Besides reducing the saturated fat content of your diet because you aren't eating animal fats, there are other benefits to a meatless day or two each week," says Julie Upton, MS, RD, with the Environmental Nutrition newsletter. According to Upton, vegetarian diets are lower in total fat, saturated fat, and cholesterol, plus they include more of the beneficial nutrients found in plant foods, like vitamins A and C, potassium, fiber, and phytonutrients like beta-carotene and lycopene.
So what exactly does it take to call oneself a vegetarian? |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Be aware of the fat content of foods. More important than the total fat is the kind of fat you are eating. Incorporate healthy fats such as olive oil and flaxseed oil, which contain omega-3 and omega-6 fatty acids, to be certain your metabolism is running smoothly. Cold-water fish or fish oil supplements are another good source of these fatty acids.
¦ Take 1 gram of niacinamide (vitamin B3) at bedtime. This is useful for those who fall sleep easily but awaken and cannot get back to sleep.
¦ Take 500 mg of chlorella or other algae products at bedtime, as a source of tryptophan. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Adding soy to your diet, as suggested in The SuperFoodsRx Diet, usually is a health plus if only because it provides a protein source—and a complete protein at that—that has a lower and healthier fat content than meat, the protein it usually replaces. We know due to overwhelming research that a largely plant-based diet can have tremendous health benefits.39 Any shift in your diet toward increased plant consumption is good and the SuperFoodsRx Diet relies liberally on plant foods, even featuring a Veggie Day. (You'll notice that most of the SuperFoods are plant-based foods. |
Dr Ron Roberts
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 If possible, eat organically grown fruit and vegetables and avoid foods with artificial additives and preservatives. The fat content and density of red meat place a strain on the digestive system, as it is difficult for the body's enzymes to break it down, but red meat is a great source of iron. For good health, though, limit the overall amount in your diet, eat small portions, chew well and always remove the fat. White meat such as fish and chicken is more digestible, but do get rid of the chicken skin first—it contains too much fat.
Do yourself a favour and throw out the frying pan. |
Dr. Edward F. Group III, DC, ND, DACBN
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| An exception to this rule should be noted: acids can be combined with nuts and seeds because the high fat content of these foods will postpone gastric secretion until the acids have been assimilated into the body. Therefore, use raw nuts or seeds (not roasted or salted) with salads to neutralize the acids typically found in salad dressing.
Eating Meat with Cheese or Milk in a Meal Causes Colon Toxins
If two different types of high proteins are eaten together, the amount of digestive secretions for each might stop the action of the other. |
Caldwell B. Esselstyn, Jr., M.D.
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 That level represents a significant departure from the 37 percent fat content of the typical Western diet, but it is ideal for good health. It provides all the fat you need without giving you the extra doses that wreak such havoc with your heart health.
And this diet will not cause a protein deficiency. Typically, the Western diet contains an excess of protein—especially animal protein. The nutrition plan I recommend provides a variety of healthy plant proteins, somewhere between 50 and 70 grams every day. That is entirely adequate for a healthy lifestyle. |
| A talk with a company's chief dietitian or medical consultant will give you a straight answer on fat content.
So now, you've committed yourself to eating only the legal foods listed above, and to avoiding all of the categories I do not allow. Is there anything else you need to consume to make sure you're on the right course for optimal heart health?
For those who have heart disease, I do recommend four dietary supplements. |
| Almost any vegetable you can imagine is legal on this plan, with a single exception, for cardiac patients: avocados, which carry a high fat content unusual for vegetables. Those without heart disease can eat avocados as long as their blood lipid levels are not elevated.
2. Legumes. Beans, peas, and lentils of all kinds. This is a wide-ranging family of plants, and you are almost certain to discover delicious varieties you may never have encountered before embarking on this nutrition plan.
3. Whole grains. |
| Put simply, the totally plant-based diet contains:
• A fat content in the range of 9 to 12 percent of total calories consumed, none of it derived from added oils or from animal or dairy products.
• No cholesterol.
• A minimal amount of free radicals—those chemical substances' that are so harmful to the body and so prevalent in the typical Western diet.
• Many antioxidants, natural compounds that neutralize free radicals and supply generous amounts of natural fiber. (Fiber has two great benefits: it is essential to health, and also helps fill you up. |
| Food and Drug Administration has forced the food industry to label fat content of foods more accurately than it did in the past. However, there is at least one very important loophole in the labeling rules. The FDA allows manufacturers to say that a product contains zero fat per serving if one serving contains lj2 gram of fat or less. So imagine a box of doughnuts, each of which contains i gram of fat. Under the new system, the manufacturers simply state on the box that the six doughnuts inside represent twelve servings—i.e., that a single serving equals half a doughnut. |
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