Michael T. Murray and Michael R. Lyon
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 The type of dietary fat profile linked to insulin resistance is an abundance of saturated fat and trans fatty acids along with a relative insufficiency of monounsaturated and omega-3 fatty acids. This means that in order to improve insulin action, we should reduce our intake of saturated fats by eating leaner cuts of meat and choosing nonfat dairy options, as well as eliminating trans fatty acids from our diet and focusing instead on monounsaturated fatty acids and omega-3 fatty acids. The best sources of monounsaturated fats are olive oil, nuts, nut oils, and canola oil. |
James F. Balch, M.D.
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 That is the reason people keep talking about saturated fats, polyunsaturated fats, and monounsaturated fats. saturated fats raise LDL cholesterol, period! saturated fats are easy to recognize when they are all by themselves: they remain solid at room temperature. Shortening and margarine are the worst. That strip of white stuff around your T-bone steak is totally saturated, too. Most of the time saturated fats are mixed with unsaturated fats and hidden, so you have to read labels. |
Frank A. Oski, M.D.
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 Two substances in the diet appear to control the plasma level of cholesterol: the cholesterol and the saturated fat that you eat. saturated fats are usually solid at room temperature. Foods such as butter, cheese, cream, beef, pork, lamb, and chocolate are rich in saturated fats. The ingestion of saturated fats makes serum cholesterol levels rise. Unsaturated fats are usually liquids at room temperature. Corn oil, cottonseed oil, safflower oil, and other vegetable oils are rich in unsaturated fats. The ingestion of unsaturated fats makes serum cholesterol levels fall. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 High levels of saturated fats.
When cooking or baking: moderate amounts of healthy monounsaturated fats (olive oil or canola oil) and saturated fats (organic butter or coconut oil). If not heated: unsaturated oils (corn, safflower, soy, and flaxseed oil). Always use cold-pressed oils that are fresh; rancid oils can be harmful.
Commercial nuts and seeds with added oil, sugar, or salt. Also beware of peanuts. They often are contaminated by a mold that produces aflatoxin, a toxic, carcinogenic compound. |
James S. Gordon, M.D.
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 It is a monounsaturated fatty acid, which means it has only one chemical bond in its structure that is not "saturated" with hydrogen atoms. Animal fats by contrast, are saturated and are hard at room temperature, while polyunsaturated fats like corn and safflower oil remain liquid. Whereas saturated fats raise LDL cholesterol and polyunsaturated fats decrease HDL cholesterol, olive oil seems to have only beneficial effects: it lowers LDL and tends to raise HDL. It also seems to have a specific protective effect against the damage that LDL causes to arteries. |
Dharma Singh Khalsa, M.D.
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 There are three basic types of fat: saturated (which is the most harmful), polyunsaturated (which is the next most harmful), and monounsaturated (which is the least harmful).
When fat is "saturated," it means that it is saturated with hydrogen atoms, which make fat molecules pack together tightly. This results in a thick consistency, like lard. Unfortunately, saturated fat doesn't dissolve at all well in the body; it retains its lardlike consistency, and builds up on the walls of your blood vessels. |
| When fat is polyunsaturated, that means it is less saturated with hydrogen atoms, and isn't so "lardy." Many oils, for example, are polyunsaturated.
The problem with fats that aren't lardy, though, is that they oxidize even fasttr than saturated fats, and are quickly turned into free radicals. As vou've probably noticed, if you leave polyunsaturated cooking oi out of your refrigerator for even a few hours, it becomes rancid.
Examples of polyunsaturated fats are safflower oil, sunflower oil, corn oil, and soybean oil.
The least harmful fats are those that are mostly monounsat-urated. |
Cheryle R. Hart, M.D. Mary Kay Grossman, R.D.
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 Some medical studies now show that there are health benefits from eating higher levels of monounsaturated fats than polyunsaturated or saturated fats. Research has shown that eating a higher proportion of monounsaturated oils, particularly olive oil and canola oil, can prevent high cholesterol levels in the body. Monounsaturated fats do not raise the body's levels of "bad" cholesterol (LDL). Sesame oil, peanuts, almonds, and avocados are also good sources of monounsaturated fats. |
James F. Balch, M.D.
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| Saturated fats raise LDL cholesterol, period! saturated fats are easy to recognize when they are all by themselves: they remain solid at room temperature. Shortening and margarine are the worst. That strip of white stuff around your T-bone steak is totally saturated, too. Most of the time saturated fats are mixed with unsaturated fats and hidden, so you have to read labels. The best kinds of oils to cook with are canola oil, which is the oil highest in monounsaturated fat, and olive oil, which runs a close second but adds flavor and other benefits. |
J. Douglas Bremner
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 This delicious diet substitutes unsaturated fats (seed oils) and monoun-saturated fats (olive oil) for saturated fats (butter, animal fat) and also includes wine and nuts. Patients with heart disease who followed the Mediterranean diet had a 50% to 70% reduction in recurrent heart attacks.7 Overall, this diet had a much more beneficial effect than either statins or weight-loss drugs, and without side effects. You'll lose weight eating this way, and you'll look and feel great.
The Bottom Line
Don't take diet pills, herbs, or supplements. Not for a few weeks, not for a few days, not ever. |
Jack Challem
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 The high-fat diet contained saturated fat but also ample amounts of more healthful monounsaturated and polyunsaturated fats.
Helpful Supplements
Most anxiety disorders have common biochemical features, but they differ in intensity. Because of this, many of the same supplements are useful for these disorders but in different dosages.
B-complex vitamins. A high-potency B-complex (or a high-potency multivitamin) is the most important supplement for reducing anxiety. A supplement containing 25 to 50 mg of vitamins Bl, B2, and B3 should contain relative amounts of other B vitamins. |
Caldwell B. Esselstyn, Jr., M.D.
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 And even though a Mediterranean-style diet that allows such oils may slow the rate of progression of coronary artery disease, when compared with diets even higher in saturated fat, it does not arrest the disease and reverse its effects.
Dr. Walter Willet, a professor of public health at Harvard, has written a book touting the benefits of monounsaturated oil. Recently, when he was lecturing in Cleveland, I asked whether he had seen any evidence that a diet rich in monounsaturated oils has arrested and reversed coronary artery disease. |
David Wolfe
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 Animal Fats
Raw animal fats are typically saturated, so they are not as strong in their cleansing abilities as monounsaturated or polyunsaturated fats, therefore they do not directly help detoxify the body, but certain saturated fats such as lauric acid, found in raw milk and butter are helpful as anti-viral agents.
Animal flesh fats are particularly dangerous today, not only because they bring some form of karmic energy upon the consumer from the animal's death, but primarily because they contain stored toxins collected from the environment. |
Frank A. Oski, M.D.
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| Foods such as butter, cheese, cream, beef, pork, lamb, and chocolate are rich in saturated fats. The ingestion of saturated fats makes serum cholesterol levels rise. Unsaturated fats are usually liquids at room temperature. Corn oil, cottonseed oil, safflower oil, and other vegetable oils are rich in unsaturated fats. The ingestion of unsaturated fats makes serum cholesterol levels fall.
The first evidence of a relationship between diet and atherosclerosis was provided between 1910 and 1920 by a Russian investigator, Nikolai Anitschov. |
Cheryle R. Hart, M.D. Mary Kay Grossman, R.D.
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| Fat-free margarines have very little saturated fat, hydrogenated fat, or transfatty acids and may be very healthful. There are also some margarines that are labeled "no transfatty acids." Some of these are very good, but be aware because some manufacturers substitute saturated fats such as coconut oil or palm oil, culprits in their own right, comparable to real butter.
Some medical studies now show that there are health benefits from eating higher levels of monounsaturated fats than polyunsaturated or saturated fats. |
KC Craichy
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 From the mid '60s through the '80s, the message was to eat polyunsaturated vegetable fats and to avoid bad saturated fats. When the bad news about trans fatty acids (TFAs) could no longer be hidden, the message in the '90s changed for us to eat good fats (olive oil, fish) and to avoid bad fats (saturated and trans fats).
Contrary to popular opinion and despite all the confusing messages and warnings, healthy fats are essential to optimal health and do not make you fat. |
Michael T. Murray and Michael R. Lyon
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| A diet composed mostly of saturated fat, animal fatty acids, and trans fatty acids (from margarine, shortening, and other sources of hydroge-nated vegetable oils), and high in cholesterol, results in membranes that are much less fluid in nature than the membranes in a person who consumes optimum levels of unsaturated fatty acids. Without a healthy membrane, cells lose their ability to hold water, vital nutrients, and electrolytes. They also lose their ability to communicate with other cells and be controlled by regulating hormones including insulin. |
Hyla Cass, M.D.
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 It also contains over 50 percent of its calories as fat, much of it saturated fat. Both cholesterol and saturated fat are essential for growth in babies and children, especially for the development of the brain. Yet, the American Heart Association is now recommending that children consume a low-cholesterol, low-fat diet—exactly the kind of diet that was linked, in one recent study, with failure to thrive in children. The fact is, children need good fats to provide the raw materials for healthy brain cells. |
Victoria Boutenko, M.A.
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 Fat - saturated (g)
0.05
0.13
Fat - Monosaturated (g)
0.1 1
0.29
Fat - Polysaturated (g)
0.05
0.12
Cholesterol (mg)
0.00
0.00
TURNIPS, 100 grams
Nutrients
Turnips
Turnip Greens
Calories
28.00
32.00
Protein (g)
0.90
1.50
Fat Total (g)
0.10
0.30
Carbohydrate (g)
6.43
7.13
Fiber-Total (g)
1.80
3.20
Sugar - Total (g)
3.80
0.81
Calcium (mg)
30.00
190.00
Iron (mg)
0.30
1.10
Magnesium (mg)
1 1.00
31.00
Phosphorus (mg)
27.00
42.00
Potassium (mg)
191.00
296.00
Sodium (mg)
67.00
40.00
Zinc (mg)
0.27
0.19
Copper (mg)
0.09
0.35
Manganese (mg)
0. |
Andrew Pengelly
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 Unsaturated ring systems are those in which the carbons are linked by double or triple bonds, while saturated rings do not contain any double bonds. In the diagram below, the cyclohexane ring is a saturated ring with each carbon labelled. The benzene ring, the central structure of thousands of organic compounds, is an unsaturated six-carbon ring, generally illustrated as a hexagon containing three double lines for the conjugated (alternating) double bonds. The labels are omitted in this example. Compounds containing one or more benzene rings are known as aromatic compounds. |
Francisco, M.D. Contreras
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| Saturated Fate
You have undoubtedly heard people speak of saturated fats. They have a uniform configuration. Their acids cluster together compactly and they thus solidify at room temperature. Shortening is the classic example of a saturated fat. Other sources of this type of fat are pork fat, beef tallow, poultry fat, sheep tallow, eggs, milk products, coconut and palm oil. The saturated fats are considered harmful because it is impossible to metabolize them completely. saturated fat deposits cause arteriosclerosis, cardiovascular diseases, embolism, and brain hemorrhages. |
Ben-Erik van Wyk
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 This means that there are no double bonds in the carbon chain of saturated fatty acids. Animal fats contain mainly palmitic acid and stearic acid - both saturated fatty acids.
H
1
H
1
H
—C
—OH
H
—C
—o—
~(CH2)16CH3
H
—c
—OH
H
—C
—o—
-(CH2)i4CH3
H
—c
1
H
—OH
H
—c
H
—oiCH2)ieCH3
Glycerol A triglyceride formed from palmitic and stearic acids
O
Palmitic acid o
Stearic acid
Chemical structures of palmitic and stearic acids and a triglyceride
Unsaturated fatty acids have one or more double bonds between the carbon atoms in the carbon chain. |
| Fatty acids consist of a chain of carbon atoms with a carboxyl group (-COOH) at the one end. In saturated fatty acids, all the additional bonds of the carbon atoms are occupied by hydrogen atoms. This means that there are no double bonds in the carbon chain of saturated fatty acids. Animal fats contain mainly palmitic acid and stearic acid - both saturated fatty acids. |
| Palm oil contains equal proportions of unsaturated and saturated fatty acids, while palm kernel oil is completely saturated. notes Minor food products include palm wine and palm hearts.
Eleocharis dulcis
Chinese water chestnut
Chinese water chestnut plant
Canned Chinese water chestnuts
Description An aquatic plant with a tuft of slender, tubular leaves arising from a rounded tuber or corm that grows below the mud surface. New corms are formed from rhizomes which spread out from older plants. The flattened corm or "chestnut" is dark brown, with a firm white flesh inside. |
Hyla Cass, M.D.
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| Reduce your intake of beef and pork because they are high in saturated fat. This less healthy form of fat is also likely to contain hormones, antibiotics, and pesticide residues from animals raised on factory farms. You can reduce your exposure to these chemicals—some of which are known causes of cancer—by shopping for organic meats from grass-fed cattle. (Organic, grass-fed meat is also less likely to carry mad cow disease.) Eat the leanest cuts possible. Skinless chicken and turkey are better sources of protein as they contain little saturated fat.
Eliminate trans-fatty acids from your diet. |
| Reduce your intake of beef and pork because they are high in saturated fat. This less healthy form of fat is also likely to contain hormones, antibiotics, and pesticide residues from animals raised on factory farms. You can reduce your exposure to these chemicals—some of which are known causes of cancer—by shopping for organic meats from grass-fed cattle. (Organic, grass-fed meat is also less likely to carry mad cow disease.) Eat the leanest cuts possible. Skinless chicken and turkey are better sources of protein as they contain little saturated fat.
Eliminate trans-fatty acids from your diet. |
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