Cooking: Go Low and Slow!

[Guest guest]

Cooking: Go Low and Slow!

By Susan Smith Jones Ph.D.

 

High cooking temperatures destroy the healthy properties

of biologically intact oils. 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 hydrogenated oils and

" 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 even more rapidly to " essential-fatty " acids (EFAs) which tolerate

heat quite poorly. he majority of " fast " food and even other restaurants fry

foods in frefined

" hydrogenated " vegetable oils that have been kept at high temperatures literally

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* plaques,(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

allows it to " marinate " for about 15 minutes.

 

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

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

Keeping some water in with the olive 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 best results, we 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. However, 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 closely

linked to cancer. The omega-6 component of polyunsaturated oil when used in

*excess* and without the proper ratio of omega-3 oils

tends to suppress *immune* function.

 

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

" free radicals " in your body.

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

functioning,encourage tumor formation, promote cancer growth,

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 diseases.

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 (thrombosis).

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), sesame seed oil, extra-virgin olive oil, fresh vegetables,

organic fruits, whole grains, dried beans

lentils,legumes, raw nuts & seeds.

 

Animal products are high in " free radicals " (dioxins and numerous

other environmental toxicants) and are 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

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest

 

 

 

 

 

 

 

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[Guest guest]

I have been pondering this question for a while now. Since omega 3

fatty acids are very fragile and are oxidize at very low temps,

wouldn't cooking fish at almost any temperature oxidize the EPA and

DHA, therefore making the oils rancid...?

Any thoughts on that?

thanks

thessa

 

 

, JoAnn Guest

<angelprincessjo> wrote:

> Cooking: Go Low and Slow!

> By Susan Smith Jones Ph.D.

>

> High cooking temperatures destroy the healthy properties

> of biologically intact oils. 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 hydrogenated oils and

> " 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 even more rapidly to " essential-fatty " acids (EFAs)

which tolerate heat quite poorly. he majority of " fast " food and even

other restaurants fry foods in frefined

> " hydrogenated " vegetable oils that have been kept at high

temperatures literally 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* plaques,(blockages) when fed to lab animals

> in research experiments.

>

[Guest guest]

, " thessa "

<thessabelcher@h...> wrote:

> I have been pondering this question for a while now. Since omega

3 fatty acids are very fragile and are oxidize at very low temps,

> wouldn't cooking fish at almost any temperature oxidize the EPA

and DHA, therefore making the oils rancid...?

> Any thoughts on that?

> thanks, thessa

 

Hi Thessa!

 

Fish is an 'antioxidant' in itself (omega 3 components), so as a

rule I seldom worry about obtaining any harmful oxidants

from fish. Unfortunately however, whenever fish is deep-fried,

many of these same essential fatty acids are *destroyed*.

 

The middle eastern cultures eat cooked fish marinated in olive oil

on a regular basis and we find that they are one of the most healthy

people on earth! Many of their websites claim that they even fry

with it, something I would never do. But then again, I believe they use more

care in extracting their oils than americans.

The Greek and polynesian oils are typically the best I believe. Olive oil

extraction is an art to them and whenever we view the statistics,

we know their methods pay off.

 

Middle eastern recipes typically recommend baking or grilling your

fish at a very low setting (coating the pan with extra virgin olive

oil),immediately after marinating in olive oil and herbs.

whenever you have a spare moment, put middle eastern cuisine and fish

into your search engine and you will discover all sorts of new ideas. I

do this quite frequently whenever I need a more innovative approach

to healthy cooking.

 

Actually, Olive oil isn't really an omega 3, but rather

an 'oleic' oil or an omega 9, which is an essential fatty acid

as well. In addition it is

the only oil which does not 'interfere' with our HDL cholesterol

levels or saturate our food.

Actually according to some sources, cold water fish is a much

better source of omega 3s than supplements, and I believe that

omegas are much more readily available in food form. I usually try

to get an optimum level of omega 3s from both sources on a regular

basis, although I believe that as always that which we derive from

foods is more beneficial, and this is largely due to the other

accompanying nutrients.

 

Anytime you're eating out, look up a middle eastern restaurant in

your area. Order some fish, hummus, fresh baked flatbread, potassium

broth,

and spinach salad with olive oil. They do have a way with food.

Umm...um!

 

Dr WEIL advises eating sushi, if you can tolerate it.<g> The Japanese

eat it often I'm told. Another healthy option is sardines.

Much can be said about the benefits of eating sardines.

I eat them often. They have a special component which rebuilds

and replenishes our cells. If I come across the information

again, I'll post it for you.

 

Cheers, JoAnn