Whole Foods Market

In the "old days" no one even considered that smearing butter on
sandwiches, toast, and vegetables; cooking chicken, fish and potatoes in
deep-fryers; and eating red meat three times per day could be
detrimental to one's health.

Now, terms like "hydrogenated" and "saturated" vs. "poly-unsaturated"
and "monounsaturated fats" can make one wonder if a chemistry or
nutrition degree is required to perform even the most basic cooking
procedures. While our access to choices in fats, cooking methods, and
nutrition information has increased considerably within the past ten
years, a few simple guidelines can help make practical sense of it all.


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The Facts About Fat 

All vegetable oils contain saturated, polyunsaturated, and
monounsaturated fatty acids in unique combinations. The higher the ratio
of unsaturated to saturated fat, the better it is for your health.

Saturated fats have been linked to an increased risk of coronary heart
disease. A higher percentage of saturated fats can increase total blood
cholesterol, especially the "bad" low density lipoproteins (LDL). Oils
and fats with a high proportion of saturated fats include palm oil, palm
kernel oil, coconut oil, butter, and lard.

Substituting some of the saturated fats in your diet with
polyunsaturated fats tends to decrease total blood cholesterol.
Unfortunately, it also lowers the amount of "good" cholesterol, high
density lipoproteins (HDL). An overabundance of polyunsaturated fats in
the diet may also increase cancer risk. Oils and fats with a high
proportion of polyunsaturated fats include soybean oil, corn oil,
sunflower oil, safflower oil, and cottonseed oil.

In contrast, monounsaturated fats seem to help reduce levels of LDL
while preserving the beneficial HDL. Oils high in monounsaturated fats
include canola oil, olive oil, high-oleic safflower oil, high-oleic
sunflower oil, peanut oil, and sesame oil.


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How much is ok?

Currently, most experts recommend that all fats be limited to no more
than 30% of total daily calories. Of that amount, saturated fats should
constitute less than 10% of total daily calories. The remaining 20%
should be divided between polyunsaturated and monounsaturated fats.

In practical terms this means that if you consume approximately 2000
calories per day, 600 of your calories may come from fats. As each
tablespoon of oil (14 grams) contains 120 calories, theoretically you
can consume up to 5 tablespoons of oil and still remain within the 30%
guideline. However, this 5 tablespoons also includes all the hidden fats
found in baked goods, candy, meats, fish, poultry, nuts, seeds, peanut
butter, crackers, eggs, salad dressings, as well as the oil and butter
you use to saut or flavor foods.


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Margarine

How does margarine fit in a heart-healthy diet? Margarine is a
hydrogenated fat similar to the hardened vegetable shortenings sold in a
can. The hydrogenation process involves adding hydrogen atoms to
soybean, corn, and other liquid oils to make the oils more solid and
resistant to rancidity.

This process changes many of the oil's unsaturated fatty acids, making
them more saturated and transforms their chemical structure.
Appropriately, these altered fats are called "trans-fatty acids".
Concerns have been that trans-fatty acids may increase the risk of heart
disease, cancer and perhaps other problems.

Results of a study reported in the New England Journal of Medicine found
that diets high in trans-fatty acids raised the "bad" LDL cholesterol
almost as much as the saturated fats. More significant was that, unlike
the other diets, the trans-fatty diet also lowered the "good" HDL
cholesterol, suggesting that it may increase coronary risk as much as
the high saturated fat diet.


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Alternatives

So what can you use for spreading and cooking in a heart-healthy diet?
The best advice is to cut down on all fats in general and minimize foods
high in saturated fats. If your diet is already low in fat, small
amounts of butter, margarine, or other high fat foods are usually okay
unless stated otherwise for your particular condition by a doctor or
nutritionist. However, if you consume a fair amount of margarine or
processed foods with hydrogenated fats, cut back.

If you still want to use margarine, buy tub or liquid "squeeze"
margarines instead of the more hydrogenated stick versions. The first
ingredient listed on the label should be a liquid oil rather than
partially hydrogenated and the brand should also contain twice as much
polyunsaturated fat as saturated. Avoid any with preservatives and
artificial color.

But why even bother with liquid "squeeze" margarines when you could use
oil? Liquid vegetable oil can easily be substituted in cooking and
baking. For the flavor of butter and the unsaturated fats of
good-quality oil without the hydrogenation, processing, and additives
found in margarines, refer to Laurel's Kitchen, a classic cookbook by
Robertson, Flinders, and Rupenthal, for a terrific recipe for
"Better-Butter", a blend of equal amounts of butter with safflower or
corn oil.

While researchers have provided us with the facts, cooks have also shown
us that a good diet for a healthy life-style can be delicious as well.
All it takes is a few dashes of moderation, common sense, and a spirit
of adventure.


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Whole Foods Market web pages (http://www.wholefoods.com/wf.html)
are maintained by The Whole Foods Market Communications Team

Copyright Whole Foods Market, 1995, wfm@wholefoods.com

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Reprinted (October 1995) with permission from Whole Foods Market

