Fats Ebook Feb 02.Pdf

Total Page:16

File Type:pdf, Size:1020Kb

Fats Ebook Feb 02.Pdf 2 DRHYMAN.COM Contents Contents INTRODUCTION ................................. 8 PART I ........................................... 11 Dietary Fats: The Good, Bad and the Ugly ............................................ 11 Fatty Acids ............................................................................................ 11 Saturated Fat ........................................................................................ 12 Polyunsaturated Fats ............................................................................ 14 Essential Fatty Acids 101- Omega-3 and Omega-6 ............................... 14 The Beneficial Omega-6 Fatty Acid: GLA ............................................... 16 How Fatty Acids Affect Brain Health ..................................................... 17 Omega-7 Fatty Acids ............................................................................ 18 Monounsaturated Fat ............................................................................ 18 Trans Fats ............................................................................................. 20 Trans Fats and Health ........................................................................... 21 Toxins in Fat .......................................................................................... 22 A Case for Organic ................................................................................ 23 DRHYMAN.COM 3 PART II .......................................... 24 Animal Fats ........................................................................ 24 Feedlot Beef .......................................................................................... 24 Grass-fed Beef ...................................................................................... 24 Beef Tallow ............................................................................................ 25 Poultry ............................................................................. 26 Chicken ................................................................................................. 26 Eggs ..................................................................................................... 27 Pork ...................................................................................................... 28 Lard ...................................................................................................... 29 Fish & Seafood .................................................................... 30 Sardines ................................................................................................ 31 Atlantic Mackerel ................................................................................... 32 Shellfish ................................................................................................ 33 Clams ................................................................................................... 33 Oysters ................................................................................................. 33 Mussels ................................................................................................ 34 Crab ...................................................................................................... 35 Lobster ................................................................................................. 35 Shrimp .................................................................................................. 36 Dairy ................................................................................ 37 Got Proof? Lack of Evidence for Milk’s Benefits ..................................... 37 The Truth about Dairy ............................................................................ 40 4 DRHYMAN.COM 5 Tips for Dealing with Dairy .................................................................. 42 But What If You Choose to Eat Dairy? ................................................... 43 Industrial Whole Milk ............................................................................. 43 Grass-fed Whole Milk ............................................................................ 44 Butter .................................................................................................... 45 Ghee ..................................................................................................... 46 Yogurt ................................................................................................... 46 Greek Yogurt ......................................................................................... 46 Goat Dairy ............................................................................................. 47 Sheep Dairy .......................................................................................... 48 Raw Dairy ............................................................................................. 48 Non-Dairy Milk .................................................................... 50 Cashew Milk ......................................................................................... 50 Soy Milk ................................................................................................ 50 Hemp Milk ............................................................................................. 51 Almond Milk .......................................................................................... 51 Coconut Milk ......................................................................................... 52 Quinoa Milk ........................................................................................... 52 Nuts and Seeds .................................................................. 53 Almonds ............................................................................................... 54 Walnuts ................................................................................................. 56 Pecans .................................................................................................. 57 Macadamia ........................................................................................... 58 Brazil Nuts ............................................................................................ 59 Cashews ............................................................................................... 60 Hazelnuts .............................................................................................. 61 DRHYMAN.COM 5 Pistachios ............................................................................................. 62 Peanuts ................................................................................................ 63 Chestnuts ............................................................................................. 64 Seeds ............................................................................... 66 Chia Seed ............................................................................................. 66 Hemp Seed ........................................................................................... 67 Flax Seed .............................................................................................. 69 Sesame Seed ....................................................................................... 72 Pumpkin Seed ...................................................................................... 73 Sunflower Seed ..................................................................................... 74 Nut and Seed Butters ........................................................................... 75 Saturated Plant Fats ............................................................. 76 Coconut Butter ..................................................................................... 76 Coconut Oil ........................................................................................... 76 Palm Oil ................................................................................................ 79 Oils ....................................................................................................... 81 Grape Seed Oil ..................................................................................... 85 Avocado Oil .......................................................................................... 85 Almond Oil ............................................................................................ 86 Hazelnut Oil ........................................................................................... 87 Walnut Oil .............................................................................................. 87 Flax Seed Oil ......................................................................................... 88 Macadamia Oil ...................................................................................... 89 6 DRHYMAN.COM Hemp Oil ............................................................................................... 90 Sesame Oil ............................................................................................ 90 Polyunsaturated Vegetable Oils ............................................................. 92 Safflower Oil .......................................................................................... 95 Sunflower Oil ......................................................................................... 96 Corn Oil ................................................................................................ 97 Soybean Oil .........................................................................................
Recommended publications
  • An E-Recipe Book by Get Snacking 10 Tempting Macadamia Recipes
    GET SNACKING AN E-RECIPE BOOK BY GET SNACKING 10 TEMPTING MACADAMIA RECIPES A mid-morning moment. The 3pm slump. A small treat after dinner. Whatever your time of choice, snacks are a small, but welcome, highlight of the day. The best snacks are those that are both tasty and nutritious, delivering the pleasure hit our brains crave, and the energy boost our bodies need. While busy lives can make it hard to stick to healthy habits, with just a little bit of preparation, it’s easy to stock up on winning snacks that everyone loves. As a nourishing wholefood, a handful of macadamias makes healthy snacking a breeze, and they’re an amazing addition to other snacks as well. This collection brings together 10 inspirational snacking ideas, so you’ll always have a tasty and nourishing snack ready to ward off pesky hunger pangs. We hope you enjoy exploring this new collection and feel inspired to make macadamias part of your everyday snacking routine. australian-macadamias.org MACADAMIA & VEGEMITE SCROLLS RECIPE OVER PAGE MACADAMIA Makes 10 500g plain bread flour plus ¼ cup for kneading and rolling & VEGEMITE 1 sachet dried yeast 1 teaspoon fine salt SCROLLS 325ml warm water 1 tablespoon olive oil These delicious scrolls feature the 2 tablespoons vegemite, or to taste classic Aussie combo of Vegemite 2 cups (125g) tasty cheese, grated and cheese but it’s the distinctive soft 3/4 cup raw macadamias, chopped roughly crunch of macadamias which really make them a guaranteed winner! Combine the flour, yeast and salt in a large bowl.
    [Show full text]
  • Tea Seed Oil and Health Properties Fatih Seyis1, Emine
    Tea Seed Oil and Health Properties Fatih Seyis1, Emine Yurteri1, Aysel Özcan1 1Recep Tayyip Erdoğan University: Faculty of Agriculture and Natural Science, Field Crops Department, Rize/Turkey, e-mail: [email protected] Abstract: Tea Oil has a mild fragrant flavor that goes with anything. It’s not a heavy oil like Olive Oil, but thinner – more like almond oil. If the taste or “oiliness” of olive oil overpowers your food. Along with its mild taste and pleasant tea-like aroma, this oil touts impressive health benefits. Tea seed oil has a high smoke point, contains more monounsaturated fatty acids than olive oil, contains fewer saturated fatty acids than olive oil, contains high levels of Vitamin E, polyphenol antioxidants and both Omegas 3 and 6, but has less Omega 6 and Polyunsaturated Fats than olive oil. Health Benefits of tea seed oil are: it can be applied topically and consumed internally to obtain its health benefits, camellia oil can be used for skin, hair, has anti-cancer effects, effects boost immunity and reduces oxidative stress. Camellia oil is used for a variety of other purposes, for example for cooking, as machinery lubricant, as ingredient in beauty products like night creams, salves, in hair care products and perfumes and is used to coat iron products to prevent rusting. Key words: Tea, seed oil, health 1. Introduction Like other genera of Camellia (from Theaceae family), the tea plant (C.sinensis) produces large oily seeds. In some countries where tea seed oil is abundantly available, it has been accepted as edible oil (Sahari et al., 2004).
    [Show full text]
  • List of Legumes
    Healthy Oils & SmokePoints When it comes to the cooking oil in your cupboard, there is a huge difference in healthfulness depending on how the oil is stored and how it will be used. First let’s get some definitions for commonly used terms on labels and discussions about oils. Term Definition Cold Pressed Extracted without using heat. Extracted using a screw-type machine that presses the oil out. Can be done Expeller Pressed slowly, with very little heat, or can be done quickly with lots of friction and high temperatures. The first cold pressing which contains the best tasting and most healthful oils. Must contain less than 1% acids. By definition, this is cold-pressed and first Extra Virgin pressed, so don’t need to see these terms on the label. Must say 100% extra virgin, or may be a blend. The first cold pressing, but can contain a little more acids than the extra-virgin Virgin (1-3 percent). Seeds that have been genetically manipulated to decrease the amount of High Oleic essential fatty acids so that they have a longer shelf life. Are left in their state after pressing – no filtering. These oils tend to be more Unrefined Oils flavorful and richer in nutrients, however they have a very low smoke point. Oils have their impurities filtered out, to increase stability and allow for higher Refined temperature cooking. The processing can use toxic solvents, caustic soda, bleaches and phosphoric acid. Smoke Point Stage at which a heated oil begins to smoke, just before it bursts into flames. HEALTHY OILS & SMOKE POINTS PAGE | 1 © 2021 Health-Naturally.org Term Definition Oil should smell and taste like the food it came from.
    [Show full text]
  • Bioactive Compounds in Nuts and Edible Seeds: Focusing on Brazil Nuts and Baru Almond of the Amazon and Cerrado Brazilian Biomes
    Review Article SM Journal of Bioactive Compounds in Nuts and Nutrition and Edible Seeds: Focusing on Brazil Nuts Metabolism and Baru Almond of the Amazon and Cerrado Brazilian Biomes Egea MB1*, Lima DS1, Lodete AR1 and Takeuchi K1,2* 1Science and Technology, Goiano Institute of Education, Brazil 2Faculty of Nutrition, Federal University of Mato Grosso, Brazil Article Information Abstract Received date: Oct 09, 2017 The biodiversity of the Amazon and Cerrado biomes is extremely important for the populations that inhabit Accepted date: Nov 14, 2017 these areas, through the extractive collection of non-timber forest products such as fruits, nuts and edible seeds, which generate income and employment. Brazil nut (Bertholletia excelsa) is native from South America being Published date: Nov 20, 2017 found in the Amazon biome and baru almond (Dipteryx alata Vog.) is native from the Cerrado biome; these are part of the group of oleaginous that can be classified as true nuts and edible seeds, respectively. Both *Corresponding author are important sources of micronutrients that have been associated with several benefits to human health due to the presence of high levels of biologically active compounds such as minerals and vitamins. Minerals act Egea MB, Science and Technology, mostly as cofactors in various reactions, selenium has high availability in Brazil nuts and from selenocysteine Goiano Institute of Education, Brazil, and its enzymes, it exerts functions in the human body as an antioxidant, regulator of thyroid hormones and Tel: +55 64 36205636; protection of cardiovascular diseases. Among vitamins, tocopherol is a precursor to vitamin E, present in both Brazil nut and baru almond, being found in the form of α-tocopherol and having a role in the prevention of various Email: [email protected] diseases, including: cancer, diabetes, cataracts and cardiovascular and cerebrovascular diseases.
    [Show full text]
  • Olive Oil Jars Left Behind By
    live oil jars left behind by the ancient Greeks are testament to our centuries- old use of cooking oil. Along with salt and pepper, oil Oremains one of the most important and versatile tools in your kitchen. It keeps food from sticking to pans, adds flavor and moisture, and conducts the heat that turns a humble stick of potato into a glorious french fry. Like butter and other fats, cooking oil also acts as a powerful solvent, unleashing fat-soluble nutrients and flavor compounds in everything from tomatoes and onions to spices and herbs. It’s why so many strike recipes begin with heating garlic in oil rather than, say, simmering it in water. The ancient Greeks didn’t tap many cooking oils. (Let’s see: olive oil, olive oil, or—ooh, this is exciting!—how about olive oil?) But you certainly can. From canola to safflower to grapeseed to walnut, each oil has its own unique flavor (or lack thereof), aroma, and optimal cooking temperature. Choosing the right kind for the task at hand can save you money, boost your health, and improve your cooking. OK, so you probably don’t stop to consider your cooking oil very often. But there’s a surprising amount to learn about What’s this? this liquid gold. BY VIRGINIAWILLIS Pumpkin seed oil suspended in corn oil—it looks like a homemade Lava Lamp! 84 allrecipes.com PHOTOS BY KATE SEARS WHERE TO store CANOLA OIL GRAPESEED OIL are more likely to exhibit the characteristic YOUR OIL flavor and aroma of their base nut or seed.
    [Show full text]
  • Honey Recipes on Across the Fence
    Across the Fence Honey Recipes – February 2008 Tips for Cooking with Honey Keep honey in a closed container in a dry place. Do not refrigerate, as refrigeration hastens the formation of crystals. Should this granulation occur, place the container in a pan of hot water until all crystals melt. The honey container should not rest on the bottom of the pan. Granulation does not alter the color or flavor of honey. To substitute honey for sugar, use the same amount of honey, but reduce other liquids by ¼ cup. When measuring honey, coat the measuring cup or spoon with oil or melted butter, or measure shortening before measuring honey. If recipe gets too brown, cover with foil to prevent burning. Baked goods made with honey stay fresh longer since honey tends to prevent them from drying out. This is an important factor when baking ahead or when sending baked items to out-of-town family or friends. Lyn Jarvis’ Recipes Apricot Honey Chicken 4 boneless skinless chicken breast halves 3 Tbsp. apricot preserves (5 oz. each) 2 Tbsp. orange juice 1 Tbsp. canola oil 4 tsp. honey In a large skillet, cook chicken in oil over medium heat for 7 to 9 minutes on each side or until juices run clear. Combine the preserves, orange juice, and honey; pour over chicken. Cook for 2 minutes or until heated through. Yield: 4 servings. Peach and Pear Crisp 1 medium fresh peach, peeled and chopped 1½ tsp. lemon juice 1 medium ripe pear, peeled and chopped ¼ tsp. ground cinnamon 1 Tbsp. honey ⅛ tsp.
    [Show full text]
  • Cooking Oil Facts
    Cooking Oil Facts As you enter a department store, you behold an array of cooking oils sporting all types of jargon on the packaging -- saturated fats, unsaturated fats, refined, filtered, ricebran oil, vanaspati, etc. Confused already? With so much variety and so many brands flooding the market today, buying the right cooking oil can prove a tough task. Different oils fill different needs - for health, taste and cooking. For good health, our bodies need a variety of healthy fats that are found naturally in different oils. When cooking, it's essential to know which oils are best for baking, sautéing and frying and which are healthiest used raw. Why have Oil (fats)? Contrary to popular belief, fat is actually a valuable part of one's diet, allowing people to absorb nutrients that require fat in order to metabolize in the body. Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated. • Saturated fats are hard at room temperature. They're stable, resist oxidation, and are found primarily in meat, dairy, palm and coconut oil. • Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood corn, safflower, soybean, and sunflower oils. • Monounsaturated fats are more stable than polyunsaturated fats. They're found in canola, nut and olive oils. It is recommended to limit saturated fats in the diet due to their association with cardiovascular disease. Also, you should try to rely more on monounsaturated than polyunsaturated fats. What are the varieties of Oil available in the market? Choosing which oil should be used in cooking is a big issue and concern for many people because of the fat and cholesterol contents of cooking oil.
    [Show full text]
  • An E-Recipe Book by the Macadamia Beauty Book
    AN E-RECIPE BOOK BY THE MACADAMIA BEAUTY BOOK 1 THE MACADAMIA BEAUTY BOOK As a lightweight, non-greasy moisturiser with proven anti-aging benefits, macadamia oil has become an essential ingredient in many luxury beauty products. But you don’t need to spend a fortune on day spa treatments to enjoy the benefits of this golden ingredient. Just a little of the oil applied daily can help your skin, hair and nails stay nourished and protected all year round. It’s also a 100% natural way to revitalise your skin. The recipes in our Macadamia Beauty Book showcase how easy it is to incorporate the simple luxury of macadamia oil into beauty products that you can make at home. Whether you need a face mask or a body balm, these recipes will nourish you from top to toe. Make sure you use a high-quality, cosmetic grade macadamia oil for these recipes rather than a culinary oil. It will have less impurities and a more neutral smell to leave you with that post-spa glow. It’s never been easier to experience the beauty benefits of macadamia oil. australian-macadamias.org 2 MACADAMIAS AND THEIR OIL CAN GIVE YOU THE BEAUTY BOOST YOU NEED, INSIDE AND OUT. Macadamias are a delicious way to add protein, calcium, potassium and dietary fibre to your diet, all of which we need to feel good on the inside – which helps us look great on the outside. Macadamias contain useful amounts of They are high manganese, an in palmitoleic antioxidant that is acid to help essential for your skin replenish your to produce collagen skins’ youthful to stay plump and radiance.
    [Show full text]
  • Edible Oils As Practical Phase Change Materials for Thermal Energy Storage
    applied sciences Article Edible Oils as Practical Phase Change Materials for Thermal Energy Storage Samer Kahwaji 1 and Mary Anne White 1,2,* 1 Department of Chemistry, Dalhousie University, Halifax, B3H 4R2, Canada; [email protected] 2 Clean Technologies Research Institute, Dalhousie University, Halifax, B3H 4R2, Canada * Correspondence: [email protected] Received: 21 February 2019; Accepted: 17 April 2019; Published: 19 April 2019 Featured Application: Passive thermal management of residential greenhouses. Abstract: Edible oils could provide more accessible alternatives to other phase change materials (PCMs) for consumers who wish to build a thermal energy storage (TES) system with sustainable materials. Edible oils have good shelf life, can be acquired easily from local stores and can be less expensive than other PCMs. In this work, we explore whether margarine, vegetable shortening, and coconut oil are feasible PCMs, by investigations of their thermal properties and thermal stability. We found that margarine and vegetable shortening are not useful for TES due to their low latent heat of fusion, DfusH, and poor thermal stability. In contrast, coconut oil remained thermally stable after 200 melt-freeze cycles, and has a large D H of 105 11 J g 1, a low degree of supercooling fus ± − and a transition temperature, Tmpt = 24.5 1.5 C, that makes it very useful for TES in buildings. ± ◦ We also determined coconut oil’s heat capacity and thermal conductivity as functions of temperature and used the measured properties to evaluate the feasibility of coconut oil for thermal buffering and passive heating of a residential-scale greenhouse. Keywords: phase change material (PCM); passive thermal management; thermal properties; coconut oil; margarine 1.
    [Show full text]
  • Chemical Composition of Cold Pressed Brazilian Grape Seed
    a ISSN 0101-2061 (Print) ISSN 1678-457X (Online) Food Science and Technology DDOI http://dx.doi.org/10.1590/1678-457X.08317 Chemical composition of cold pressed Brazilian grape seed oil Fernanda Branco SHINAGAWA1, Fernanda Carvalho de SANTANA1, Elias ARAUJO1, Eduardo PURGATTO1, Jorge MANCINI-FILHO1* Abstract Grape seed oil (GSO) is an important by-product of the wine-making industry which has received attention as an alternative source of vegetable oils; its chemical compounds can be influenced by agricultural practices and industrial processing. Knowledge of the composition of Brazilian GSO is scarce; thus, this study aimed to analyze the chemical characteristics, as well as the antioxidant activity of these oils. GSO samples were obtained from Brazilian markets and showed significantly high amounts of phenolic, γ-tocotrienol and phytosterols as well as, the presence of several volatile compounds. Based on these results, is possible to show that oils exhibited good antioxidant activity. Therefore, it can be inferred that Brazilian GSO had a considerable content of phytochemical compounds with biological activity, which allows its association with other vegetable oils. Keywords: seed oils; micronutrients; antioxidant activity. Practical Application: In this study Brazilian grape seed oils were found to have potential to be used for some industrial sectors, such as food ingredients and cosmetics industry. They showed high amount of polyunsaturated fatty acid and significant amount of vitamin E, phenolics, phytosterols and volatile compounds. The knowledge regarding the composition of the products is important once they are made from a sustainable way. 1 Introduction Recent data from the Food and Agriculture Organization order to expand the knowledge of its characteristics and infer of the United Nations (2014) shows that Brazil is the eleventh its potential for human health.
    [Show full text]
  • Butter and Ghee 20
    NEWSLETTER20 EGERTON UNIVERSITY Transforming Lives through Quality Education DIVISION OF RESEARCH & EXTENSION Making Butter and Ghee at Home What is Butter and Ghee? Butter and ghee are made from fat from whole milk. Butter contains 80% fat while ghee contains 99.9% fat. Ghee is clarified butter that has been cooked longer to remove all the moisture and the milk solids are browned in the fat and then strained out. Why Butter and Ghee? Both butter and ghee are rich in proteins, fat soluble vitamins and fatty acids which are important to maintain good health. They can also be prepared at home using simple processes and used for cooking. Procedure of Making Butter and Homemade butter Ghee 1. Boil milk and let it cool for 4-5 hours. 2. Collect the cream and place in a blender. 3. Add 2 cups chilled water and run the blender for 2-3 minutes. Leave a gap of a few seconds then run again. 4. After 10-15 minutes of whipping, the butter will collect at the top. The liquid remaining is buttermilk. Collect the butter with a ladle and place it in a bowl of chilled water. 5. Wash the butter 2-3 times in chilled water until the water is clear. 6. Press and remove as much water as possible and store the butter in a container and keep in the refrigerator. 7. Heat the butter in a heavy bottomed pan over medium heat. 8. When the butter melts, reduce the heat to low. It will start boiling with a lot of bubbles and later foam at the top.
    [Show full text]
  • Innovative and Conventional Valorizations of Grape Seeds from Winery By-Products As Sustainable Source of Lipophilic Antioxidants
    antioxidants Article Innovative and Conventional Valorizations of Grape Seeds from Winery By-Products as Sustainable Source of Lipophilic Antioxidants Ivana Dimi´c 1, Nemanja Tesli´c 2 , Predrag Putnik 3 , Danijela Bursa´cKovaˇcevi´c 3 , Zoran Zekovi´c 1, Branislav Šoji´c 1, Živan Mrkonji´c 1, Dušica Colovi´cˇ 2 , Domenico Montesano 4,* and Branimir Pavli´c 1,* 1 Faculty of Technology, University of Novi Sad, Blvd. cara Lazara 1, 21000 Novi Sad, Serbia; [email protected] (I.D.); [email protected] (Z.Z.); [email protected] (B.Š.); [email protected] (Ž.M.) 2 Institute of Food Technology, University of Novi Sad, Blvd. cara Lazara 1, 21000 Novi Sad, Serbia; nemanja.teslic@fins.uns.ac.rs (N.T.); dusica.colovic@fins.uns.ac.rs (D.C.)ˇ 3 Faculty of Food Technology and Biotechnology, University of Zagreb, Pierottijeva 6, 10000 Zagreb, Croatia; [email protected] (P.P.); [email protected] (D.B.K.) 4 Section of Food Science and Nutrition, Department of Pharmaceutical Sciences, University of Perugia, Via San Costanzo 1, 06126 Perugia, Italy * Correspondence: [email protected] (D.M.); [email protected] (B.P.) Received: 25 May 2020; Accepted: 23 June 2020; Published: 1 July 2020 Abstract: The aim of this study was to valorize the oil recovery from red and white grape seeds (Vitis vinifera L.) that remains as by-product after the winemaking process. Oils were extracted by modern techniques, ultrasound assisted (UAE), microwave assisted (MAE) and supercritical fluid extraction (SFE), and compared to the Soxhlet extraction (SE).
    [Show full text]