Cooking: Go Low and Slow!

[Guest guest]

Cooking: Go Low and Slow! JoAnn Guest Apr 20, 2003 11:07 PDT

 

By Susan Smith Jones Ph.D.

 

High cooking temperatures destroy

the healthy *properties* of biologically intact oils.

 

The more unsaturated the bonds of the oil and the higher the ratio of

essential fatty acids (EFAs),

--the greater the *polymerization*

(or plasticizing) of the oil.

 

High heat cooking becomes an unhealthy culinary practice.

 

Not only are deadly *dienes*, *trienes*

(newly discovered –you'll be hearing about this in the coming years)

and other carcinogenic and destructive compounds created

but dozens of other post- " oxidation " products (free-radicals)

are made, which can be just as detrimental as " trans-fatty " acids.

 

After 10, 20 or even 30 years of coping with transfats, these

toxic substances accumulate and interfere

with the normal biological " chemistry " of our bodies.

 

These corrupted materials create *corrupted* organs and muscles.

 

Cells lose their DNA reproductive *integrity*

leading to degenerative disease, cancer and rapid aging.

 

We do not recommend frying not only because of the fat damage but

because it can turn *proteins* into *carcinogens* such as *acrolein*.

 

It also destroys much of the *nutritional* value of all foods.

 

In Udo Erasmus's book " Fats that Heal " , Fats that Kill " , he

recommends using new varieties of high " oleic " oils.

 

 

Damage occurs rapidly to *refined* unsaturated fats and even more

rapidly to " essential-fatty " acids (EFAs) which tolerate heat quite

poorly.

 

 

The majority of " fast " food and even other restaurants fry foods in

" hydrogenated "

vegetable oils that have been kept at high temperatures for *days*.

 

 

Oils that have undergone *thermal* " conversion " at 215 C (419 F)

for 15 minutes or more--

 

-- have been implicated in the formation of *atherosclerosis*

(blockages) when fed

to lab animals in research experiments.

 

Instead of frying, Susan likes to take traditional stir-fry

vegetables and steam them for a few minutes.

 

Susan then adds extra-virgin olive oil or flax seed oil that has had

garlic pressed into it and

allowed to marinate for about 15 minutes.

 

Another " healthier " way of frying is to stir-fry with small amounts

of water adding a little Extra-Virgin Olive oil later on.

 

Keeping some water in with the oil keeps the temperature down to 100

C (212F), which is a *non-destructive* temperature.

Food will retain more nutrients and taste better using this

innovative method.

 

For good results, I recommend expeller-expressed *organic*

Extra-Virgin Olive oil for this lower temperature method.

 

Organic oils are *pesticide* free and unrefined and make a better

overall choice for healthier eating.

 

*Refining* an oil takes away its natural flavor and compromises many of

the nutrients --–

 

--Phytosterol, beta-sistosterin, lecithin, carotene,

tocopherols and EFAs, to name a few.

 

Boiling oil in water doesn't damage even the most sensitive " EFA " rich

oils.

 

When baking use Extra Virgin olive oil to prevent sticking.

 

The more polyunsaturated refined and damaged oils you consume, the more

" antioxidants " you need in your diet to *neutralize* the production of

excess " free radicals " that are formed by consuming these oils.

 

 

Polyunsaturated Oils are Linked to Cancer!

 

Consuming large amounts of refined polyunsaturated oils has been

linked to cancer.

 

The omega-6 component of polyunsaturated oil when used in *excess* and

without the proper ratio of omega-3 oils tend to suppress *immune*

function.

 

The more " refined " the fat is, the more likely it is to form " free

radicals " .

 

Free radicals are *unstable* molecules that can *disrupt* cellular

functioning,encourage tumor formation and accelerate the aging process.

 

" Free radicals " have also been implicated in " damaging " arterial walls.

 

Damage to arterial walls is probably the *initiatory* step in

" arteriosclerosis " and atheroma formation.

 

The " free radical " causes an injury to the arterial wall cells and a

cholesterol laden *plaque* forms, acting like a " bandage " over the

injury.

 

If this happens often enough, arteries will restrict blood flow, and

close off causing strokes, heart attacks and vascular disease.

 

The body will slowly *repair* and unclog these vessels if chronic damage

by " free radicals " is stopped or slowed down.

 

" Free radicals " *oxidize* " cholesterol "

and " triglycerides " into a more deadly artery clogging form.

 

The combination tends to form stiff, hard arteries with reduced blood

flow, exacerbating hypertension and other coronary " clustered "

diseases.

 

Fortunately, " free radicals " can be neutralized by " free radical "

scavengers (antioxidants) such as Vitamin E, beta-carotene, vitamin

C, selenium and hundreds of other antioxidants found in *unrefined*

oils (especially low temperature expeller pressed wheat-germ

oil), extra-virgin olive oil, fresh vegetables, fruits, whole grains,

lentils,legumes,raw nuts & seeds.

 

*Animal* products are high in " free radicals " and almost totally

*deficient* in antioxidants---

 

as the higher ordered *species* tend to suffer from the same

*biological* stresses that humans do.

 

 

 

Taken from a pamphlet distributed by Spectrum Oils.

http://www.spectrumnaturals.com

 

Susan Smith Jones, Ph.D.

(Health Sciences)has been a fitness

instructor at UCLA for 21 years.

 

 

JoAnn Guest

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