CHAPTER 4O
LIPIDS INTRODUCTION
WHAT ARE LIPIDS?
Lipids is the term used to describe the group of fats and oils.
WHAT FOOD GROUPS SUPPLY LIPIDS?
There are six main food groups that supply lipids.
WHAT ARE THE 6 MAIN FOOD GROUPS THAT SUPPLY LIPIDS?
1. Nuts. 2. Seeds. 3. Fish. 4. Seafood. 5. Meat. 6. Dairy produce.
WHAT OTHER FOODS OR FOOD GROUPS SUPPLY LIPIDS?
1. Seed, grain, legume and vegetable oils. 2. Avocado, olives. 3. Margarine. 4. Fried foods, 5. Takeaway foods. 6. Snack foods.
ARE ALL LIPIDS BENEFICIAL?
No. Lipids that are heated or chemically altered are not beneficial.
WHAT EFFECT DOES COOKING HAVE ON LIPIDS?
Lipids that are heated undergo a chemical change in their molecular structure. Oxygen, which is naturally attached to the lipid structure, becomes oxidated during frying, cooking or intense heat. These ‘oxidated molecules’ release from the lipid structure and become ‘free radicals’. These free compounds attach to other nutrients within the blood, in search of more oxygen and nourishment, such as vitamins, causing them to become oxidised and to deteriorate. Free radicals damage skin cells and other body cells. Refer to section entitled as Why are cooked oils harmful? for more details on the problems with cooked oils.
HOW CAN YOU PROTECT AGAINST ‘FREE RADICALS’?
The simple answer is to restrict the intake of deep-fried foods and cooked oils and to use methods of cooking such as steaming, boiling and shredding to prepare most meals. Other methods such as baking and roasting can reduce the need for added lipids. Ideally, the balanced diet requires 75% fresh foods and 25% cooked foods.
Vegetables can be either steamed or baked without added fats, and once the meal is served add fresh cold-pressed oils—olive, flax, canola, sunflower or walnut oil, or tahini or butter—to provide that flavour-enhancing benefit without the free radical problem.
Chicken is an overconsumed food, and even though it is a low-fat food when roasted, deep-fried chicken is full of harmful fats within the crumbed coating.
Eggs can be boiled or poached.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
Barbecues are another common cooking method and barbecued sausages especially are a real concern with their enormous supply of saturated fats and free radicals, when overconsumed. In summary, it is possible to avoid over 90% of common cooked lipids.
Factors such as an increased intake of vitamin E foods like tahini, almonds, hazel nuts or wheatgerm oil, and selenium-rich foods such as Brazil nuts can also provide protection from the free radical problem, as they promote cell life and protect against rapid oxidation. The ideal diet must also include foods that provide the essential fatty acids omega-3 and omega-6, as they are vital for numerous body functions.
WHAT ARE THE ESSENTIAL FATTY ACIDS?
There are two essential lipids required from the diet, as they cannot be produced by the body and are required for numerous vital body functions.
The two essential lipids are: alpha linolenic acid, also referred to as omega-3; and linoleic acid, also referred to as omega-6.
Omega-3 and omega-6 are collectively termed the ‘essential fatty acids’, or vitamin F.
The word ‘omega’ is the last letter in the Greek alphabet and it means ‘last of series’ or ‘final development’, but for those seeking the ultimate lipids, let the omegas be first!
These essential fatty acids belong to the group of polyunsaturated lipids.
WHAT ARE THE 3 MAIN GROUPS OF LIPIDS?
Mono-unsaturated lipids have one space in the chain of carbon atoms and this allows for two carbon atoms to share two bonds with each other.
Polyunsaturated lipids have four or more ‘free carbon atoms’ forming two or more double bonds, which gives them the ability to transport many nutrients.
Saturated lipids have all their carbon atoms attached to hydrogen atoms; they are usually solid at room temperature and are mainly from animal fats.
WHAT IS THE MAIN FUNCTION OF THE THREE GROUPS OF LIPIDS?
Mono-unsaturated lipids, such as olive oil, hazel nuts, almonds and macadamia nuts, are used by the body for energy, for the breakdown of cholesterol and they are also stored as body fat in the adipose tissues. Mono-unsaturated oils are the best to use in cooking, if you have to cook and fry, but ideally they are consumed in the natural state, as a cold-pressed oil.
Polyunsaturated lipids, especially omega-3 and omega-6, are the great carriers of nutrients such as vitamins A, D, E and K. They also transport and break down cholesterol, manufacture other fatty acids, regulate the transfer of oxygen, aid in the protection of the nervous system and the cellular system and cell structure. They are vital for the blood clotting process, they participate in the manufacture of body hormones, regulate healing and are required for development of the foetus and for mental development, especially in infants. Polyunsaturated lipids oxidise quickly and are best taken as cold-pressed oils with a fresh garden salad. Canola oil and walnut oil are a rich source of both omega-3 and 6. Flax oil is the richest source of omega-3. When used for cooking, especially frying, oils oxidise into peroxides or free radicals. They cause damage to the arteries, skin cells and may eventually cause cancer. If you have to cook and fry to enjoy a meal, restrict the quantity. Don’t toil over spoilt oil!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
Saturated lipids are not essential for health or life. Most natural foods provide a portion of saturated fats in addition to mono-and polyunsaturated (see Food Lipid Balance Chart). Saturated fats are used mainly for energy. Animal produce foods are the main source of saturated fats in the average diet. Saturated fats provide a ‘full stomach feeling’ and easily satisfy the appetite for lengthy periods. These two ‘benefits’ are often the reason for their common consumption; however, numerous problems are associated with a regular consumption of saturated fats with the animal produce foods (refer to Chapter 3K).
Saturated fats are the hardest to digest and they are the most likely to be stored as body fat.
WHAT FOODS ARE THE BEST SOURCE OF OMEGA-3 & 6?
Omega-3 is the ‘hard to get’ essential fatty acid. Flax oil, nuts, seeds and fish are the best source of omega-3. Meat supplies only a trace of omega-3. Foods such as margarine and most cooking oils are a rich source of omega-6. The ideal intake of the essential fatty acids is three omega-6 to one omega-3. The ‘average diet’ ratio is 20 omega-6 to one omega-3. Due to this common imbalance, it is recommended to increase the intake of omega-3 foods.
WHAT ARE THE MAIN FUNCTIONS OF OMEGA-3?
The main function of the essential omega-3 is for the production of prostaglandins.
These are the regulators of blood pressure, kidney function, blood clotting, inflammatory responses, nerve transmission and are also required for the production of hormones, cell maintenance, supple skin and various digestive functions.
In addition, a regular balanced intake of omega-3 may help prevent depression, obesity, asthma, diabetes, high blood pressure, cancer, attention deficit syndrome, rheumatoid arthritis and heart disease.
approx.2–4g of omega-3 per day is the recommended minimum. Omega-3 foods reduce the appetite by stabilising blood sugar levels. Omega-3 foods help to increase metabolism and thereby promote activity and weight loss. An excess of omega-6 foods and products, such as margarine, can reduce the activity of omega-3 and its numerous essential functions.
Omega-3 is vital during the early stages of a baby’s development, especially for the brain. Numerous mental disorders can be traced to a prolonged omega-3 deficiency. Refer to section entitled as Vitamin F – Omega-3, for more detail on the vital functions of omega-3.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
WHAT ARE THE MAIN FUNCTIONS OF OMEGA-6?
The main function of omega-6 is the transportation of nutrients, oxygen and energy throughout the body. Omega-6 is also required for blood clotting, regulating body healing and the manufacture of hormones. Omega-6 is polyunsaturated: it has three double bonds within the chain of carbon atoms, the first bond located at the number 6 carbon atom, hence the name omega-6. (Refer the polyunsaturated carbon chain diagram.) Omega-3 has two double bonds, the first carbon bond positioned at number 3 carbon atom. Both omega-3 and omega-6 belong to the group of polyunsaturated lipids.
|
NATURAL FOODS/OILS |
OMEGA-3 |
OMEGA-6 |
|---|---|---|
| Almonds | trace | 10 |
| Brazil | trace | 23 |
| Cashews | trace | 8 |
| Pine nuts | 1 | 25 |
| Walnuts | 5.5 | 28 |
| Linseeds/flax seed | 20 | 6 |
| Pepitas (pumpkin seeds) | 9 | 20 |
| Sunflower seeds | trace | 30 |
| Sesame seeds (tahini) | trace | 25 |
| Canola oil | 7 | 20 |
| Soy oil | 7 | 51 |
| Meat | trace | 6 |
| Chicken | 0.1 | 1 |
| Fish (average) | 2 | 0.1 |
| Bass | 0.74 |
| Cod | 0.23 |
| Mackerel | 3.3 |
| Perch | 0.42 |
| Salmon | 2.5 |
| Sardines | 1.4 |
| Shark | 1.1 |
| Snapper | 0.46 |
| Trout | 1.5 |
| Tuna | 1.4 |
| Crab | 0.12 |
| Crayfish | 0.15 |
| Prawns/shrimps | 0.45 |
| Scallops | 0.25 |
WHAT FOODS PROVIDE THE UNSATURATED AND SATURATED LIPIDS?
As can be seen from the chart, the main mono-unsaturated foods are almonds, cashews, hazel nuts, macadamias, pecans, pistachios and olive oil. Olive oil supplies 76% of the lipids as mono-unsaturated.
Refer to section entitled as Olive Oil for details on the benefits of olive oil.
The main polyunsaturated foods are walnuts, soy beans and fish, with the oils, corn, safflower and sunflower all providing over 50% polyunsaturated lipid content.
The main saturated foods are coconut, butter, cheese, cream, chocolate, ice cream, milk, yoghurt, beef and lamb.
The figures in this chart do not add up to 100% as some of the minor fatty acid figures are not available in each group.
Apart from the foods in the chart, there are numerous other foods that supply both unsaturated and saturated lipids.
IS MARGARINE A BENEFICIAL FOOD?
Margarine is often classed as polyunsaturated, however, most of the lipid content (45%) is in the form of monounsaturated.
Margarine is processed via ‘hydrogenation’, which converts vegetable oils into a semi-saturated state. In addition, margarine usually contains additives such as colouring (160 A), food acid (330), antioxidant (306, 320), preservative (202), emulsifier (471), added vitamins and salt.
The oils used for margarine originate from a heat and chemical process. These oils are then hydrogenised, a process where hydrogen is mixed into the oils, causing saturation of the fatty acids. This converts them into ‘trans fatty acids’ which increase blood cholesterol levels, deplete skin cell life and tax the immune system. So the question is: ‘What do I spread on my bread, sandwich or salad roll?’
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
|
MONO. |
POLY. |
SAT. |
|
|---|---|---|---|
| ALMONDS | 68 | 19 | 8 |
| BRAZIL | 33 | 37 | 25 |
| CASHEWS | 58 | 16 | 20 |
| HAZEL | 77 | 10 | 7 |
| MACADAMIA | 76 | 3 | 14 |
| PECAN | 60 | 25 | 8 |
| PISTACHIO | 68 | 13 | 14 |
| WALNUTS | 18 | 68 | 8 |
| AVOCADO | 43 | 12 | 18 |
| CHICKPEAS | 42 | 42 | trace |
| PEANUTS | 47 | 29 | 30 |
| MILLET | 33 | 33 | 33 |
| MARGARINE | 45 | 32 | 19 |
| POULTRY | 45 | 20 | 30 |
| OLIVE OIL | 76 | 7 | 11 |
| SESAME SEEDS | 38 | 42 | 14 |
| SOY BEANS | 23 | 51 | 17 |
| WHEAT GERM | 27 | 46 | 18 |
| COCONUT | 6 | 2 | 88 |
| BUTTER | 34 | 2 | 57 |
| EGGS | 40 | 12 | 30 |
| CHEESE | 28 | 4 | 64 |
| CREAM | 29 | 4 | 62 |
| CHOCOLATE | 38 | 2 | 57 |
| ICE CREAM | 29 | 4 | 63 |
| MILK | 29 | 4 | 63 |
| YOGHURT | 27 | 3 | 65 |
| FISH (average) | 20 | 50 | 25 |
| BEEF | 35 | 2 | 60 |
| LAMB | 36 | 3 | 54 |
| VEAL | 40 | 2 | 40 |
| PORK | 40 | 2 | 40 |
| CORN OIL | 28 | 53 | 10 |
| SAFFLOWER OIL | 15 | 72 | 8 |
| SUNFLOWER OIL | 19 | 63 | 13 |
Ideally, cold-pressed olive, flax or canola oil should be sprinkled and spread on bread, or use avocado or tahini, all of which promote health. Trans fatty acids need to be avoided. They promote heart disease, hardened arteries and may upset the delicate balance in the glandular system and also hormone functions.
Another problem with margarine is that an excess intake of omega-6, in margarine and in processed foods, upsets and depletes the important functions of omega-3. Keep a lid on things and balance your omegas. Choose margarine with canola oil, mix in a tablespoon of flax oil and remember that margarine was invented for convenience, not for health.
WHAT IS CHOLESTEROL AND WHAT DOES IT DO?
Cholesterol is described as a waxy fat-like substance. Cholesterol is part of every living cell in the human body, an essential component of cell membranes.
Cholesterol is produced by the liver—approx.1000mg per day. It is required for functions such as the manufacture of hormones like oestrogen, cortisone and testosterone.
Apart from the human body producing cholesterol, animals also produce cholesterol.
When produce such as meat, chicken, seafood and dairy is eaten by humans, added cholesterol is obtained via the animal produce, as it is also an important component in animal cells.
The great increase in cholesterol levels for many people is not only due to an excess intake of animal produce foods. Processed foods and other foods with a high glycemic index, such as French fries, rice cakes, baked potatoes, and white bread and refined carbohydrates also increase cholesterol. Plus, soft drinks have a high glycemic index.
The conversion of such foods and drinks into energy results in carbon fragments which the body uses to make cholesterol. Saturated fats also supply carbon fragments after digestion and conversion into fatty acids and they also promote an increase in blood cholesterol.
Such foods as organ meats and crustacea are especially rich in cholesterol.
Cholesterol is vital for cell construction, but excess cholesterol is lethal and can cause obstruction.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
HOW DO I REDUCE BLOOD CHOLESTEROL NATURALLY?
To reduce blood cholesterol naturally, it is advised you:
| Beef steak | 70mg |
| Brains | 1800mg |
| Butter | 250mg |
| Cheddar cheese | 100mg |
| Chocolate | 100mg |
| Cream cheese | 120 mg |
| Swiss cheese | 85 mg |
| Chicken cooked, lean | 100 mg |
| Egg (whole raw) | 550 mg |
| Egg yolk | 1500 mg |
| Fish (average) | 50 mg |
| Hamburger meat | 80 mg |
| Kidney | 550 mg |
| Lamb chops | 70 mg |
| Lard | 95 mg |
| Liver | 400 mg |
| Lobster | 150 mg |
| Milk (cow’s, full fat) | 11 mg |
| Oysters | 250 mg |
| Pate (average) | 150 mg |
| Prawns | 110 mg |
| Salmon (canned) | 50 mg |
| Sardines | 140 mg |
| Sausage (cooked) | 200 mg |
| Tuna | 40 mg |
| Turkey (no skin) | 60 mg |
| Veal chops | 90 mg |
IS LECITHIN REALLY THAT IMPORTANT?
Lecithin is part of every living cell in the body, especially in the brain and liver. Lecithin is also part of the glandular system and is required in the tissues and the muscles of the heart and kidneys.
Lecithin is made up from a mixture of substances that are collectively known as phospholipids. They consist of the essential fatty acids, phosphorus and the B complex vitamins choline and inositol. Research has shown that, with mentally impaired people, the brain lecithin content is often as low as 19%. With mentally stable people, the brain lecithin content is 28%.
Lecithin is vital for the prevention of nervous breakdowns in combination with the B complex vitamins and magnesium. During times of stress, lecithin within the body is used rapidly. If it is not replaced through the diet, fatigue, irritation and mental confusion may develop.
Lecithin is termed ‘nature’s tranquilliser’. The majority of processed, refined and takeaway foods have no lecithin content, are loaded with cholesterol and often have a high glycemic index.
Protect your body, nervous system and brain for ‘goodness sakes’, with a little lecithin every few days!
Some margarines have added lecithin—that’s one positive thing about margarine—but they still contain those nasty trans fatty acids. Keep a lid on things, feed your brain with lecithin! Lecithin granules are available at most supermarkets and health stores. Lecithin can be added to soups, gravy, bread, muffins, omelettes or scrambled eggs.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
Try a ‘pinch’ to start and then obtain a regular pinch every few days. Your brain will regain, your blood cholesterol will naturally level, your nerves will not be disturbed and your health will be better than wealth.
IS BUTTER BETTER THAN MARGARINE?
Butter is a natural food, it contains no trans fatty acids in the natural state. Margarine does contain trans fatty acids.
Once heated, butter is no better than margarine as the fats will be converted into free radicals.
Butter is made from cream and milk, a rich source of saturated fats which the body can use only in moderation.
Salted butter often contains 140mg of sodium chloride (salt) per 100g. That’s a fair amount, so best use unsalted butter for the best health value.
If your diet is well balanced with ample fruits and vegetables, legumes and oats, the addition of butter with bread or toast, or the sweet corn, rice dish or potatoes will be of no concern.
If your diet is rich in animal product foods, especially bacon, sausages, meat and cheese, the extra butter will add up quickly to be a cholesterol and weight concern.
If you want a ‘better butter’ try soft butter with added cold-pressed oil. To make your own better butter at home: using the food processor mix approx.one quarter cold-pressed canola oil with three-quarters unsalted butter. Add 1 teaspoon of wheat germ oil, 2 teaspoons flax oil, 1 teaspoon of lecithin granules, and with a dash of kelp salt, it becomes the ‘award-winning butter for the future’!
|
FOOD TYPE |
cholesterol |
TOTAL FAT |
SATURATED |
|---|---|---|---|
| Butter | 10 | 4 | 2.5 |
| Margarine | 0 | 4 | 1 |
| Margarine reduced fat | 0 | 3 | .5 |
| Margarine with olive oil | 0 | 3 | .5 |
| Avocado | 0 | .7 | 0 |
| Tahini | 0 | 3 | .2 |
| Hummus | 0 | .8 | 0 |
| Cream cheese | 6 | 1.6 | .9 |
| Olive oil | 0 | 5 | .5 |
WHY ARE COOKED OILS HARMFUL?
Cooked oils are possibly the most common health risk problem, especially for people who consume regular takeaway foods, deep-fried foods and chips cooked in oils.
Nearly half the fat that people consume is termed ‘hidden fat’; you can be sure it’s there because the food ‘tastes nice’.
Any oil or fat that has been heated will go through a process where the oxygen attached to the lipid structure becomes ‘oxidised’, or ‘lifeless’, so it desperately tries to stay alive by attaching to other living nutrients within the bloodstream.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
These ‘lifeless oxidised particles’ are termed ‘free radicals’, and as the name implies, they are free to roam around causing trouble.
They ‘enjoy’ destroying skin cells and the result is premature ageing. They ‘enjoy’ destroying cellular structures, resulting in damage to the internal linings of arteries. They ‘enjoy’ breaking down DNA, resulting in possible birth defects. They also attack the immune system when it’s ‘down’, so they are nasty to the bone. Why do we enjoy them? They taste good for a few seconds and provide a ‘long-lasting’ meal.
Well, don’t leave it too late to ‘enjoy’ the abundance of flavour from pure cold-pressed oils: canola, flax, sunflower, soy, safflower, olive and walnut oil. Plus fresh nuts are really underestimated and often pushed to the side due to their price. As they say, you get what you pay for!
DO LIPIDS REALLY ADD ON THE CALORIES AND WEIGHT?
Rescue yourself from the increasing menace of ‘radicals’!
Lipids supply 9 calories per gram; carbohydrates and proteins supply only 4 calories per gram.
The balanced diet requires 50% carbohydrates, 30–40% proteins and 15–20% lipids.
If the carbohydrate intake is based on refined foods, they will actually increase the need for insulin, and excess insulin is a cause for increased storage of body fats.
Protein foods on their own are less likely to increase body weight, unless they are taken with added fats and oils. Excess protein can be stored as fat or used for energy, but it is not a clean-burning energy fuel, as it produces harmful ammonia during conversion into energy.
The 15–20% daily intake for lipids includes all those added fats and oils in the diet from cooking, processed foods and the actual fat content in the foods consumed.
It is very easy to obtain excess fats and associated calories from the diet, especially if the diet does not include the recommended 75% fresh foods with 25% cooked food formula. Added fats make a meal or snack food more tasty, and that can easily result in excess consumption. Also, cooked foods lack numerous nutrients that control fat metabolism.
Don’t let the cooked foods take over your diet, keep ship shape naturally!
Regular exercise is also the key to natural weight control.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.