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Showing results for tags 'fats'.
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Celiac.com 06/23/2022 - Surprise! Fats are as important to your body as protein. Fats, in a balance between omega-3 and omega-6, control every motion, emotion, pain and heart beat. About half of your brain, your hormones, nerves and cell walls are various types of fats and cholesterol. Since your brain is basically a machine made of fats (directing other fats and proteins), it is, for its own protection, not primarily equipped to burn fats (like your heart) and it constantly needs glucose for energy. Adults only need about 5% fat in their diets. Children, however, need about 30% fat. One Harvard study shows that the total amount of fat in the diet, whether high or low, has no real link with disease. What really matters is the TYPE of fat in the diet. People and animals store the types of fat they eat. For example, if you feed chickens flaxseed or fish, their eggs have a huge percentage of omega-3. Eat solid, partially hydrogenated or heat-damaged fats and one may speed up premature aging. Flax oil helps the skin stay smooth, while lecithin and fish oil keep things “fluid”. It’s not about being plump or thin, it’s about health! Without fat in the diet, we would not be able to absorb vitamins A, D, E, and K. The usual commercial refining process for vegetable oils begins with seeds that may contain high levels of pesticides and herbicides. The seeds are crushed and subjected to a series of chemical treatments at temperatures up to 520°F. These treatments include the use of toxic solvents, caustic soda, preservatives and de-foamers, and they result in the destruction of essential fatty acids, loss of vitamins and minerals, and the formation of trans-fatty acids and free radicals. This is all done in the name of longer shelf-life and consumer acceptance (what’s left looks clean and pretty!). The “cold-pressed” or “expeller-pressed” oils available at health food stores are no guarantee of quality. Expeller-pressing still generates temperatures up to 200°F (93.3°C), and most of these oils are then refined and deodorized using basically the same nutrient-destroying process used in commercial ‘grocery store’ oils. Saturated Fats Saturated fat in the diet, which raises both LDL and HDL, should be severely restricted. There is evidence that diets high in animal fat and saturated fat increase endometrial, prostate and colon cancer risk. This fat is usually solid at room temperature. The liver uses saturated fats to manufacture cholesterol—the more saturated fat in the diet, the more cholesterol your liver will produce. Natural sources are whole milk, butter, cheese, ice cream, red meat, poultry skin, seafood, milk chocolate, coconuts, coconut milk, and coconut and palm oils. Polyunsaturated Fats Polyunsaturated fats are liquid at room temperature and come from vegetables, nuts or seeds such as corn, soybeans and sunflower seeds. They may lower total blood cholesterol however, in doing so, they may also reduce HDLs. Polyunsaturated fats contain omega-6 oil; an insufficiency of omega-6 can result in autoimmune problems, breast pain and lumpiness, eczema, hyperactivity in children, hypertension, inflammation and PMS. Limit your intake of polyunsaturated oil, but don’t totally eliminate them from your diet. The body does not make this oil; it needs a small amount of it to prevent essential fatty acid deficiency and to help regulate blood pressure. Do not fry or sauté with “polyunsaturated” light oils such as safflower, sunflower or corn oils. They oxidize readily into damaging free radicals at high temperatures. Free radicals are highly reactive molecules that can tear into your cells and start nasty chain reactions that can leave behind extensive damage, including alteration of your genetic code (DNA) and formation of cancer cells. Monounsaturated Fats Monounsaturated fats are liquid oils that help regulate hormones (clotting, pain, cramping, inflammation, etc.) and help prevent irregular heart beat (arrhythmia), lower LDL (bad cholesterol) and raise HDL (good cholesterol). Natural sources are olives, olive oil, canola oil, peanut oil, cashews, almonds, peanuts and most other nuts, and avocados. Harvard researchers found that replacing 80 calories of carbohydrates with 80 calories of either polyunsaturated or monounsaturated fats lowered the risk for heart disease by about 30 to 40 percent. Hydrogenated Fats ‘Trans-fats’, are solid fats produced artificially by heating liquid vegetable oils with metal catalysts and hydrogen. This process is called ‘hydrogenation’ and it enables certain foods to remain in a solid form at room temperature and prevents them from becoming rancid. Spreadable tub margarine is less hydrogenated and has fewer trans fats than stick margarine. The oils used to cook French fries and other fast foods are usually this kind of partially hydrogenated oil. Commercial baked goods, snack foods, and processed foods frequently include trans fats to protect against spoilage. Trans fats increase LDL (bad cholesterol), decrease HDL (good cholesterol), nullify the positive effects of omega-3, and increase the risk for non-Hodgkin’s lymphoma. Based on the latest epidemiologic studies, it is estimated that 100,000 premature deaths annually are attributed to consumption of trans-fatty acids. A report from the Institute of Medicine concluded that there is no safe level of trans fats in the diet. This has finally prompted the Food and Drug Administration to require that trans fats be listed as part of the Nutrition Facts food label. Until labels listing trans-fats appear, which will probably take a year or more, check the ingredient list for “hydrogenated oils.” The higher up these are listed, the more trans-fats the food contains. In 1912, Procter & Gamble introduced trans-fats in their new product, Crisco. The Crisco ad writers, with incredible foresight, wrote: “Trans-fats will affect every family in America!” According to Russell Jaffe, M.D., a noted medical researcher, hog farmers will not feed trans-fats to their animals because the pigs will die if they eat them. When Dr Jaffe contacted the U.S. Department of Agriculture, he found that it knew all about this but was not interested in the possible human effects since this area was not under its jurisdiction. The food industry funds a great deal of research. People in the research community know that you can often predict the outcome of a study if you know who is funding it. In that light, it’s unwise to accept blindly the press releases on ‘the latest research’ without considering who paid for it. Omega-3 Oil Just a few grams of omega-3 per day help prevent irregular heart beat (arrhythmia), decrease inflammation, promote blood flow, slash triglycerides, keep skin and other tissues youthful and supple through lubrication, and it increases our ability to think clearly. It also helps our bone density grow, helping to avoid osteoporosis, may prevent coronary heart disease and stroke, may prevent autoimmune disorders (lupus, Crohn’s disease, rheumatoid arthritis and nephropathy) and certain cancers. Flax (linseed oil) is a unique seed because it is 55% omega-3. Flaxseed oil is great to use in salad dressing or anytime the oil is not heated. If you purchase ground flax seed, keep it refrigerated or frozen to keep it from turning rancid. Other sources of omega-3 oil are canola oil, raw nuts, seeds, beans, and fish oil. While companies fortify many foods with vitamins, they are challenged to fortify our food with omega-3 because this oil is a liquid and quick to spoil. Evidence indicates that a deficiency of omega-3 fatty acids is associated with arthritis and joint stiffness, irritable bowel syndrome, PMS, prostate problems, various skin disorders as well as depression, phobias and schizophrenia. Fats in the Food Pyramid Harvard studies call for a change in the traditional food pyramid guidelines. They suggest promoting whole and unprocessed foods. Anything you do to foods (freeze, can, boil, age) lowers the vitamins, folic acid and B6 found naturally in that food). The current base of rapidly absorbed, refined carbohydrates (now the base of the pyramid) would move up near the top, to be consumed sparingly. The new base will consist of fruits and vegetables and will share this base with omega-3 oil. Recommendations Limit the bad fats and replace them with good fats. Significantly reduce both the trans and saturated fats in your diet and replace them with polyunsaturated and monounsaturated fats. As awareness about trans-fats increases, more “trans-fat” free products are becoming available. Use butter instead of margarine or shortening in cooking. Butter has some problems, too, such as residual hormones and pesticides, but it is a whole food. Whole foods have fat-mobilizing nutrients to take care of their own fats if eaten in moderation. If you still choose to avoid butter, use liquid vegetable oils or a soft tub margarine that contains little or no trans-fats. If you choose a soft margarine, be sure that it’s also low in saturated fat. For years, margarine was pushed as a heart healthy alternative to butter. Butter was known to be filled with cholesterol and saturated fat that were bad for blood cholesterol and increased the risk of heart disease. Because margarine was made from unsaturated vegetable oils, it was assumed it would be better for the heart. Unfortunately, research found that some forms of margarine— specifically the hard stick margarine—are actually worse for the heart than butter because they contain large amounts of trans fats. You can leave a cube of margarine sitting out for a very long time and insects or rodents will not touch it. Some margarines are not food! Reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods. Eat cold-water fish (such as mackerel, sardines, tuna, trout and salmon). These particular marine fish are high in omega3 fatty acids. There is some concern about eating fish frequently, due to the chemical and heavy metal pollution in the oceans. Freshwater fish near agricultural, industrial or mining areas are best avoided due to their high-level intake of toxic chemicals. Farm-raised fish are fed something akin to pet food and should be avoided; they are not as healthy and have insignificant levels of omega-3 fatty acids. Have some freshly ground flaxseeds every day. Pulverize three tablespoons of seeds in a blender or coffee grinder to yield about one tablespoon of oil (mixed in with the powder). This will approximate the suggested daily amount of omega-3 oil for an average person. It can be mixed with cereal, blended in a smoothie, added to yogurt, mixed into stuffed peppers, meatloaf, and stuffed cabbage rolls—your family won’t even realize they are eating healthier! Broiled Vegetable Dinner Recipe This recipe is from the “Wheat-free Gluten-free Reduced Calorie Cookbook” by Connie Sarros. Ingredients: 2 1⁄2 cups gluten-free chicken broth 1⁄4 cup water 1 cup brown rice 2 Tablespoons chopped fresh parsley 2 medium zucchini, julienned 1 medium yellow squash, julienned 2 Portobello mushrooms, sliced thin 1⁄2 green pepper, julienned 1⁄2 red bell pepper, julienned 1 large tomato, cut into 12 wedges 1 onion, sliced thin 3 Tablespoons extra virgin olive oil 2 Tablespoons balsamic vinegar 1 Tablespoons gluten-free soy sauce 1⁄4 teaspoon salt 1⁄4 teaspoon pepper 1⁄4 teaspoon garlic powder 1⁄2 teaspoon dill weed Directions: Bring the broth and water to a boil in a 1-qt. saucepan. Stir in the rice and parsley; lower heat, cover, and cook 25 minutes or until moisture is absorbed. Preheat broiler. Spread out vegetables on a greased baking sheet. In a small bowl, whisk together remaining ingredients; drizzle sauce over vegetables. Broil the vegetables 3 inches from the heat for 4 minutes. Turn vegetables and continue to broil till browned but still slightly crisp. To serve, spoon vegetables over hot rice. Makes 6 servings. Calories: 243; Total fat: 8.4g; Saturated fat: 1.2g; Cholesterol: 1mg; Sodium: 910mg; Carbohydrates: 33.4g; Fiber: 2.6g; Sugar: 0.3g; Protein: 8.3g
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Hello all, I have been suffering for some time now and just learned I am severly malnourished and have Celiac Disease (confirmed Monday). The GI specialist said (in from of my boyfriend who has now become a mental basket case) that this is a last-ditch effort treament. He expects 100% cooperation YET I still haven't seen a dietician (only a student who is studying to be one when she grows up). He has given me a supplement plan including a peg for home IV but I- don't know yet how much of that is covered. Any way, I have a medical app that allows me to set the number of carbs, protein, fats and SO much as my goals so I can measure them when my blood tests come back. Does anyone know of a place to help figure these goals? Thank you, Laurie
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Celiac.com 12/27/2016 - For many years, nutritionists, doctors and the media declared a low-fat diet as an effective method of losing weight, lowering the level of so-called "bad cholesterol", and preventing health problems. We have since seen that it is not only fat intake but also the type of fat we eat is of paramount importance. So-called "bad fats" increase the level of LDL cholesterol and increase the risk of certain diseases, in contrast to the good fats that protect the heart and promote general health. Good fats, such as the ubiquitously advertised omega -3 are essential to physical and emotional wellness. Dietary health is becoming increasingly important to the consumer whose awareness is growing and will continue to grow. It is therefore important that in the face of these facts the wise producer will not only follow the trends set by the consumer but will try to get ahead of these shifts so he will be prepared when the new client asks for products suggested by these new insights. Walking through the store, it is easy to see health-oriented products displayed on the shelves, as well as customers looking for these products. When it comes to fats, the client is offered non-fat ice cream, low fat candies, cookies and cakes. While the number of low-fat products is growing, paradoxically increasing levels of obesity are also on the rise in our society. Thus, it becomes clear that low fat products and diets are not effective in the fight against obesity. Contrary to what has been widely proclaimed, fat is not always a negative factor in maintaining good health and a slim figure. Saturated fats and trans fats are unhealthy for humans. However, initially, all groups fats were considered the cause of the adverse consequences listed in the beginning paragraph. As it turned out, there are fats such as monounsaturated fat, polyunsaturated fat and omega-3 fatty acids that have the opposite effect. In fact, healthy fats play a huge role, affecting not only the appearance of the silhouette but also, human well-being and mental agility throughout life. For example, they are necessary for the proper development of a child's brain. This article is not a waiver for eating fat but suggests minimizing the consumption of those fats that negatively affect humans. To better understand these concepts about fats we should explain the way fats are grouped. In addition to the simplest categories of fat according to whether they come from animals or plants, they can be divided by the presence of bonds between carbon atoms in the chain and so on: unsaturated fatty acids containing a hydrocarbon chain having a double bond , are present in large quantities in plants. At room temperature they are usually liquids. monounsaturated fats - one unsaturated bond polyunsaturated fats - many unsaturated bonds saturated fats contain fatty acids having a hydrocarbon chain with only single bonds Trans fats are characterized by a specific molecular shape. They are found in natural animal fats, milk, and other dairy products. In larger quantities of solids they are present in vegetable fats such as margarine. Trans fats are normally fat particles that have been deformed by a process called hydrogenation . During this process, liquid vegetable oils are heated and combined with hydrogen gas . Partial hydrogenation of vegetable oils makes them more stable and less prone to loss of freshness, which is very good for food manufacturers, but not necessarily for the health of consumers. Monounsaturated and polyunsaturated fats are known to be "good" fats, and are thought to have a positive effect on heart health, cholesterol levels and general health. Saturated fats and trans fats are presented as "bad" fats because they increase the risk of disease and increase cholesterol levels. With so many different sources of fat in the diet, and increasing consumer awareness of these fats, customers will strive to reduce consumption of those ingredients that have a negative impact on their health. Thus, they will limit the intake of trans fats and saturated fats by the avoidance of products containing them. What is the impact of these facts on the behavior of the confectionery industry? Firms engaged in the production of confectionery fats have, for several years, been developing technologies and offering products with reduced trans and saturated fat content. Manufacturers are trying to limit the hydrogenation of oils and fats and produce other methods for processing fats and taking advantage of properties of existing fats. Many of those technologies are still being developed. In accordance with Article 30 REGULATION OF THE EUROPEAN PARLIAMENT AND OF THE COUNCIL (EU) No 1169/2011 of 25 October 2011 on the provision of information to consumers about food, which will take effect from 13 December 2014, the mandatory nutrition declaration shall include the following elements: a) energy value and the amounts of fat, saturates, carbohydrates, sugars, protein and salt. Therefore, please note that in future, European producers will have to adapt their labels to comply with the new laws. Consumers will have easier access to information on the composition of fatty products in foods, which can have a significant impact on their choices at the time of purchase. If you look for information on healthy eating in the basic knowledge base of general consumer... on the internet, you can find tips such as: Limit your intake of saturated fat to less than 10 % of calories Limit trans fats to 1% of calories The main source of trans fats in the diet is baked goods and snacks such as cookies, crackers , cakes , muffins, pizza dough , some types of bread and hamburger buns This shows how important the selection and appropriate control of fats is for confectionery production. Moreover, the producer is required to maintain a constant and reproducible quality of raw materials that can affect the final product, avoiding any unexpected ingredients. Growing consumer awareness can be seen today when shoppers pay much more attention to the labels and what is written on them. Increasingly, this is a decisive factor in their choice of whether to buy a particular product. On the other hand, the desired taste of food imparted by those elements that are not always the healthiest for people offers another perspective on confectionery food. We should keep in mind that when eating so-called sweets, we do not do it to be healthier and more beautiful. The most common motive is pleasure. If we were to look at food only from a chemical point of view, just the chemical names and function of substances that emit the aroma of coffee would stagger the average person. But what would coffee be like without its aroma? A truly conscientious consumer knows these facts. Again, it all comes down to common sense and moderation. Those who are able to be moderate are those who do not have to fear. But you cannot disregard the information flowing from the world of science. If we are able to produce safer food for people, we should go in this direction.
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