Michael T. Murray and Michael R. Lyon
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 While olive oil and canola oil are by far the most popular monounsaturated fats in use, macadamia nut oil is superior to cook with because of lower levels of polyunsaturated oil (3 percent for macadamia nut oil versus 8 percent for olive and 23 percent for canola). As a result, while olive oil and canola oil can form lipid peroxides (rancid byproducts created through oxidation) at relatively low cooking temperatures, macadamia nut oil is stable at much higher temperatures (over twice that of olive oil and four times more stable than canola). |
David Steinman
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 I liked the story that Margaret Juhae Lee wrote in the Green Guide about her future mother-in-law, who collected canola oil and used it to fuel her car. "One afternoon a week, Carol drives to a restaurant-supply company in her hometown of Lafayette, Louisiana to fill her car's gas tank with canola oil.27
"Each five-gallon jug of canola oil costs $20, which works out to $4 a gallon. It's more than what I would pay at the gas station, but I get around 32 miles per gallon for city driving," Carol told the Green Guide. "And I can relieve some of my guilt about being an American oil glutton. |
Jonny Bowden, Ph.D., C.N.S.
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 This book is not the place to go into the extremely dense details of the debate on canola oil. If you're interested, a great place to start is with the writings of the esteemed lipid biochemist Dr. Mary Enig (for starters, Search for "The Great Con-ola," at www.mercola.com) and Dr. Fred Pescatore's article "The Real Story on canola Oil (Can-ugly Oil)" at www.diabetesincontrol.com/).
Let me give you my own personal conclusions. You're perfectly free to ignore them —God knows there are a lot of people who feel differently—but I hope you'll give them a fair hearing. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Meet me in the bedroom with the canola oil." After two minutes, open your eyes and let your partner know if you heard what was whispered.
If not: You're showing signs of early hearing loss and should be especially aware of taking steps to prevent further damage.
If so: Celebrate and proceed to the bedroom immediately. With canola oil.
This test is easier if a man is the tester, due to the voice tones of most men-see page 297.
Nervt I
We
> all know (and probably live with) people who have recently added some more words to their verbal repertoire. Namely: "Huh?" "Pardon? |
Thomson Healthcare, Inc.
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 Flaxseed oil is relatively low in saturated fatty acids, comparable to corn, soy, and canola oils. Compared to canola and olive oils, flaxseed oil is low in oleic acid (Johnston, 1995).
Anti-inflammatory Effects: Metabolites of ALA and linoleic acid (LA) act as substrates for the formation of the antiinflammatory eicosanoids, comprising prostaglandins, thromboxanes, and leukotrienes (Gerster, 1998).
Anticancer Effects: Flaxseed's lignans have shown antineoplastic effects based on in vitro and animal research. Regular consumption may reduce the risk of certain cancers. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 Other healthy options include canola, almond, avocado, and walnut oils.
You won't want to use pure olive oil or walnut oil for stir-frying in a wok. Their "smoke point" is too low. For higher-temperature cooking, consider pure canola oil or combine half olive and half canola oil. If that seems a bother, look for "high heat" safflower or avocado oil. It should be higher in monounsaturated fat (oleic acid) than standard safflower oil.
A Contrarian Cholesterol Perspective
Most cardiologists believe that cholesterol is like golf: There's no such thing as too low a score. |
Michael T. Murray and Michael R. Lyon
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| As a result, while olive oil and canola oil can form lipid peroxides (rancid byproducts created through oxidation) at relatively low cooking temperatures, macadamia nut oil is stable at much higher temperatures (over twice that of olive oil and four times more stable than canola). Macadamia oil, like olive oil is also very high in natural antioxidants. In fact it contains over 4.5 times the amount of vitamin E as olive oil. For more information on macadamia nut oil, visit www.mac nutoil.com. |
Jonny Bowden, Ph.D., C.N.S.
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| To avoid the ugly connotations of the name "rapeseed," the industry settled on canola for "Canadian oil," since most of the new rapeseed came from Canada.
The rapeseed oil used in China, India, and Japan was quite a different oil from the canola oil produced today —Chinese and Indians used oil that was entirely unrefined. Today, the oil is removed from the rapeseed plant by high-temperature mechanical pressing and solvent extraction, and traces of the solvent remain in the oil. |
| Conventional "wisdom" is that canola oil is a wonderfully healthy oil that should be used as much as possible. Minority opinion is that it is an overhyped, unhealthy oil whose success is completely due to brilliant marketing on the part of the oil industry.
I am firmly in the camp of the second group.
This book is not the place to go into the extremely dense details of the debate on canola oil. If you're interested, a great place to start is with the writings of the esteemed lipid biochemist Dr. Mary Enig (for starters, Search for "The Great Con-ola," at www.mercola.com) and Dr. |
David Steinman
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| Each five-gallon jug of canola oil costs $20, which works out to $4 a gallon. It's more than what I would pay at the gas station, but I get around 32 miles per gallon for city driving," Carol told the Green Guide. "And I can relieve some of my guilt about being an American oil glutton."
Of course, if you go the canola oil route, your car will need a conversion kit. Diesel-engine conversion kits cost up to $700 (plus installation) and require a storage tank and a small pump. See www.elsbett.com and www.greasecar.com.
But the real breakthroughs might come from out of left field. |
Jack Challem
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 I use Spectrum canola Mayonnaise, which I think is the highest quality and the tastiest mayo sold. (It s available at natural food stores.) You '11 get the best results from this and other aioli recipes if you use Spectrum canola Mayonnaise. This sauce works particularly well on sauteed or grilled salmon.
1 pesto cube, defrosted 1-2 tablespoons mayonnaise juice from 1 lemon
With a fork, mix the pesto and mayonnaise. Squeeze the juice from one-quarter of a lemon, a little more if you would like a more liquid sauce. Use this aioli cold. |
Dr. Steve Blake
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 Soybean oil, corn oil, avocados, and canola oil are rich in gamma-tocopherol. These foods naturally have a mixture of the various forms of tocopherols and tocotrienols, but always contain only the natural isomer of each.
Foods Rich in Vitamin E (mg per 100 grams)
Sunflower oil
59
Soybean oil
18
Sunflower seeds
50
Hazelnuts
15
Safflower oil
43
Olive oil
12
Almonds
26
Spinach, raw
2
Corn oil
21
Avocados
1
Canola oil
21
Whole wheat
1
Vitamin E is easily destroyed by heat and oxidation, as illustrated in Figure 5-6. |
Jonny Bowden, Ph.D., C.N.S.
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| HIGH-TEMPERATURE PROCESSING INCREASES TRANS FATS IN canola OIL
Canola oil was born out of the need for the oil industry to produce an oil high in healthy monounsaturated fats that was more plentiful and less expensive than olive oil. They turned to rapeseed oil, an oil high in monounsaturated fats that has been used extensively in China, India, and Japan and contains a whopping 60 percent monounsaturated fat. Unfortunately, about two-thirds of that fat is from erucic acid, a kind of fatty acid that has been associated with Keshan's disease (fibrotic lesions of the heart). |
Jack Challem
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 Ol ive Tapenade Aioli (Serves 2)
2-3 tablespoons canola mayonnaise (e.g., Spectrum Naturals) 1 teaspoon extra-virgin olive oil 1 clove garlic, finely minced
1 tablespoon store-bought black olive tapenade
1 teaspoon freshly squeezed lemon juice
Place the ingredients in a small bowl and whisk them with a fork. |
Tori Hudson, N.D.
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 Gamma-linolenic acid (borage, black currant, and evening primrose oils) and alpha-linolenic acid (flaxseed, canola, pumpkin seed, soy, and walnut oils) help decrease the inflammatory response on the tissue level through pathways that produce prostaglandins in the body. Depending on one of three main pathways of prostaglandin production, the effects can be helpful or harmful to the body. Animal fats produce a pathway of prostaglandin products that increase inflammation, muscle constriction, and edema. However, gamma-linolenic acid and alpha-linolenic acid produce the opposite effects. |
| Monounsaturated oils like canola and olive are ideal for cooking as they are made chiefly of oleic acid that is more resistant to damage from the heat from cooking and light from storage. The high content of oleic acid make these two oils far superior to the highly polyunsaturated oils like corn, safflower, and soy that are easily damaged by heat and light and aren't as heart-healthy. The fatty acids in these less desirable oils are changed to lipid peroxides with cooking, which have a toxic effect on the inside of the arteries. |
| Choose fars with 2 grams or less of saturared fat per serving, such as liquid and tub margarines, canola oil, and olive oil.
• Balance the number of calories you eat with the number you use each day. (To find that number, multiply the number of pounds you weigh now by 15 calories. This represents the average number of calories used in one day if you're moderately active. If you get very little exercise, multiply your weight by 13 instead of 15. Less-active people burn fewer calories.)
• Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. |
Ray D. Strand
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 We get omega-3 fatty acids from vegetable oils such as flaxseed, canola, pumpkin, and soybean oil. These fats are also found in such cold-water fish as mackerel, sardines, salmon, and tuna. As you might guess, the average American consumes a few more omega-6 fatty acids than omega-3s—a lot more, in fact. On average we consume a ratio of 20:1 or even 40:1 of these fats in our diet!
This results in our bodies producing significantly more inflammatory products than anti-inflammatory products. Our bodies are simply too inflamed. |
Tori Hudson, N.D.
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| Other sources of oils that contain gamma linolenic acid (GLA) and raise PgEl levels include borage oil, black currant oil, and canola oil. Hemp oil contains a very small amount of GLA.
Another study looked at krill oil and its effectiveness at reducing symptoms of PMS. Krill oil is derived from plankton and is high in omega-3 fatty acids, bioflavonoids, and vitamins E and A. |
Jack Challem
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| We happened to know that canola oil is mostly polyunsaturated and monoun-saturated fats, but the average shopper would not.
Cholesterol
The next line of the Nutrition Facts box indicates the amount of cholesterol, in milligrams (mg) per serving. Yet this information maybe a little deceiving. A cholesterol-free product may contain sugars, other refined carbohydrates, or trans fats, each of which can boost your body's production of cholesterol. If you have concerns about your cholesterol levels, pay very close attention to the amount of sugars, carbs, and trans fats in foods. |
Andreas Moritz
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 This kind of diet includes cottage cheese, fat-free milk, fish (not canned in oil), vegetables, poultry, egg whites, and polyunsaturated oils and margarines (corn, safflower, canola, and soybean oils). Avoid foods with excess fat in them such as meat (especially liver and fatty meat), egg yolks, whole milk, cream, butter, shortening, lard, pastries, cakes, cookies, gravy, peanut butter, chocolate, olives, potato chips, coconut, cheese (other than cottage cheese), coconut oil, palm oil, and fried foods. How many patients receive such dietary advice from their doctor or even stick to it? |
| Don't use canola, soy oil, or similar processed oils. Please note that extra virgin olive oil still appears to be the most effective oil for liver cleansing.
You Suffer from Gallbladder Disease or Don't Have a Gallbladder
If you suffer from gallbladder disease or your gallbladder has already been removed, you may need to take cranberry juice or gold coin grass for two to three weeks (approximately a 1-bottle supply) before liver cleansing. For details, see the previous and following sections.
As a general recommendation, you may also need to consider taking a bile supplement. |
| Trix also contains plenty of trans fatty acids (as found in canola and rice bran oil) that clog up the cell membranes and damage blood vessels. Not to mention the 13 grams of bleached, refined sugar per cup, leaching minerals from the muscles and bones, and leading to the beginning stages of insulin resistance. The entire concept of manufacturing a packaged cereal that is healthy is an absolute impossibility.
The food industry is entitled to use a large variety of solvents and chemicals to improve the taste, color, and texture of its products. |
| The high temperatures used in canola refining and margarine production will damage many of the essential fatty acids, which are much more susceptible to damage by heat than saturated fats. As discussed earlier, heat is known to convert many of the unsaturated double bonds to the "trans fatty acid" configuration. Although high-quality essential fatty acids as contained in some of these engineered foods are required for human health, in their damaged or rancid forms they become harmful. |
Jack Challem
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| V2 cup organic raisins l/i cup raw almond slices
1 teaspoon curry powder
'/4 teaspoon ground cayenne pepper
1 teaspoon apple-cider vinegar
1 cup canola mayonnaise (e.g., Spectrum Naturals) salt and freshly ground black pepper
Combine the chicken, celery, raisins, and almond slices in a large bowl and mix them with a fork or a spoon. Sprinkle on the curry powder and ground cayenne pepper and thoroughly mix them in. Now add the vinegar and mix everything to coat the other ingredients. |
Tori Hudson, N.D.
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| In a healthy cardiovascular prevention regime, one would, therefore, preferentially eat the seeds and fruits that contain monounsaturated oils; use canola, sesame, and olive oil for cooking; and leave the rest of the oils on the supermarket shelves. (See Table 9.2 for the fatty acid composition of different dietary oils).53
We don't hear a lot about sesame oil, but a number of studies have proven its cardiovascular benefits. One study showed a significant decrease in blood pressure measures in patients after 45
Table 9. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 ADDITIONAL SUPERFOODS, SIDEKICKS, and SUPERSPICES
Apples: pears
Avocado: asparagus, artichokes, extra virgin olive oil Dark chocolate
Dried SuperFruitS: raisins, dates, prunes, figs, apricots, blueberries, cranberries, cherries, currants
Extra virgin olive oil: canola oil
Honey
Kiwi: pineapple, guava
Onions: garlic, scallions, shallots, leeks, chives Pomegranates: plums
SUPERSPICES
Cinnamon
Oregano
Thyme
Turmeric
Cumin
Garlic
What makes say, spinach, a SuperFood when compared to other green leafies? |
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