Toxic Oil · Why Vegetable Oil Will Kill You and How to Save Yourself by Gillespie, David -- Read -- Imperial Library of Trantor

Index

TOXIC OIL About the Author CONTENTS Introduction

The story of fat

1. Big fat lies

Dietary fat – a brief history

Fat and heart disease Cholesterol and atherosclerosis Ancel Keys, cholesterol and heart disease

Keys’ research into heart disease Keys’ ‘case’ against saturated fat Keys and the ‘Mediterranean diet’

The role of drug companies Government dietary guidelines

The truth about saturated fat The power of marketing The story of margarine

Hydrogenation and Crisco

The explosion in seed-oil use The trouble with trans fats

Canola oil

The seed-oil industry and our health How polyunsaturated fats harm us

Polyunsaturated fats cause heart disease – and cholesterol doesn’t Good, bad and ugly cholesterol LDL cholesterol and heart disease LDL cholesterol and oxidation LDL and the formation of atherosclerotic lesions Polyunsaturated fats cause cancer Polyunsaturated fats cause macular degeneration Polyunsaturated fats are implicated in allergies

2. Identifying polyunsaturated fats

Omega-3 and omega-6 fatty acids The supermarket

Raw fats

Oil from palms Cooking-oil products ‘Smoke point’

Spreads Breads

Wraps Flour DIY

Spreads (other than butter) Condiments Mayonnaise and pesto Salad dressings Fried food

Chips Hash browns and other assorted frozen-potato products Potato crisps and corn chips Chicken and fish

Pizza Meat pies and sausage rolls Asian foods Mexican food Beef and milk Lamb Eggs and chicken Bacon and pork Seeds and nuts Cracker biscuits Non-dairy milk Baby food

Other places to look for seed oils

3. Meal planner

Breakfast

Cereals Toast Continental breakfasts Hot breakfasts Drinks Breakfast on the town

Rules when going out for breakfast

Lunch and dinner

Sandwiches Salads Asian food

Rules for eating out Asian-style

Takeaway

Rules for takeaway McDonald’s and similar fast food Pizza

Restaurants

Rules for eating out

Cooking at home

Dessert

A typical day What’s for lunch, Mum and Dad?

Education, prohibition, or both?

Useful rules for helping children avoid sugar and seed oils

Breakfast for kids School lunches

The tuckshop Rules for tuckshops:

Party food Really, it’s easy What can I eat? What to avoid

4. Recipes

Bread

Yeasted bread Sourdough bread

The starter The loaf

No-knead bread No-knead refrigerator bread Roti or chapatti bread Pizza dough Hamburger buns Plain damper Herb and cheese damper

Chips

Traditional chips No-hassle chips

Batters

Beer batter Tempura batter Battered food

Crumbing

Anthony’s crumbs Chicken schnitzel

Hash browns Pestos, sauces and dips

Basil pesto Sundried tomato pesto Tatjana’s flatbread Egyptian red beetroot dip Hummus Baba ghanoush (eggplant and tahini dip) Tzatziki Guacamole Tomato salsa

Dressings Mayonnaise Snacks

Sausage rolls Meat pies Pie pastry Herbed flatbread Crackers Savoury fritters Semi-dried tomatoes Stewed tomato sauce

Desserts

Churros

Dipping churros Hot fudge sauce Dusted churros

Notes

1. Big fat lies 2. Identifying polyunsaturated fats 3. Meal planner

Acknowledgements

It’s not our fault we’re fat.

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