Smart Cooks Age Better - The Food Cure: Your Healthy Eating ...

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Lipid Oxidation Products (LOPs) Don't try this at home! Pour a tablespoon of an omega-6 rich oil (like soybean or corn oil) in a pan. Turn the heat to medium-high. Within a minute or so, you’ll notice that smoke creeps up and a rancid odor fills the kitchen. You’ve just created DNA-damaging compounds called lipid oxidation products (LOPs). It’s time to toss the oil (don’t breathe the fumes!) and start over Lipid oxidation products (LOPs) are created by the degradation of oils—by heat, aging or chemicals. As these oils break down, they generate free radicals that are harmful to cells, damaging to DNA and have been found to increase the risk of cancer and heart disease. In our diet, lipid oxidation products (LOPs) primarily come from the heating of unstable oils especially the polyunsaturated fatty acids omega-6. While omega-3 is also a polyunsaturated fat, research shows these long-chain fats do not generally increase oxidative stress or lipid peroxidation, but rather offer protection from degradation and rancidity (You’ll learn more about the amazing benefits of omega-3’s in Fats That Heal, Fats That Harm). It’s important to note, however, that plant-based nutriment oils rich in omega-3’s (like flaxseed oil) are delicate and should be used only for drizzling. To protect yourself, opt for oils that are more stable and do not readily form lipid oxidation products (LOPs). In general, saturated fats like grass-fed organic butter and raw organic coconut oil are the best choices. On the next page, you’ll learn the ―safe zones‖ for the different types of oils and the point at which they begin to smoke (called the flash point). © 2007-2011 Copyright Health-e Enterprises, LLC. All rights reserved. www.healinggourmet.com 16
Cooking with Oils: Stay in the Safe Zone Prevent thermal oxidation and lipid oxidation products (LOPs) by using oils within their recommended temperature ranges. <strong>The</strong> flash point—the point at which each oil begins to decompose– is listed to the right of each oil. Stay below that temperature for maximum protection. <strong>The</strong> oils listed in the table below are healthful and recommended for cooking. All Purpose Cooking Oils: High Heat Baking & Sautéing: Medium- High Heat Light Sautéing & Sauces: Medium Heat Nutriment & Flavor: Cold Use Only Avocado 510°F Almond 495°F Apricot Kernel 495°F Extra Light Olive Oil (not Extra Virgin) 468°F Palm Oil 450°F Sesame (Refined) 445°F Extra Virgin Olive Oil 406°F Macadamia 400°F Walnut 400°F Safflower, High-Oleic 390°F Coconut 365°F Butter 350°F Sesame (Unrefined) 350°F Peanut (Unrefined) 350°F Toasted Sesame (Unrefined) 350°F Olive (Unrefined) 350°F Coconut (Unrefined) 350°F Borage (Unrefined) 225°F Evening Primrose (Unrefined) 225°F Flax Oil (Unrefined) 225°F Wheat Germ Oil (Unrefined) 225°F Pour Choices: While the following oils are often used for cooking, we suggest against using them due to high levels of omega-6, trans fats or high risk of genetic modification (GM). Learn more about how fats affect your health in Fast that Heal, Fats that Harm. Soybean oil Corn oil Canola oil ―Flower‖ Oils—Sunflower, Safflower Margarine Peanut oil © 2007-2011 Copyright Health-e Enterprises, LLC. All rights reserved. www.healinggourmet.com 17
Page 2 and 3: Smart Cooks Age Better By Kelley He
Page 4 and 5: Cooking for Optimum Nutrition Do yo
Page 6 and 7: Unlocking the Healing Power of Nutr
Page 8 and 9: Nutrient Beta Cryptoxanthin Family:
Page 10 and 11: Nutrient Found In Key Benefits & Ac
Page 12 and 13: Nutrient Found In Key Benefits & Ac
Page 14 and 15: Supercharge Your Foods...with Spice
Page 18 and 19: Heterocyclic Amines (HCAs) If you l
Page 20 and 21: If you’re following a Low Glycemi
Page 22 and 23: Once that switch is flipped—eithe
Page 24 and 25: Raw Foods: The Fresh Solution In th
Page 26 and 27: Say “No” to Non-Stick Think you
Page 28 and 29: Stainless Steel & Copper: Meddling
Page 30 and 31: The Perils of Plastics Drinking cle
Page 32 and 33: Silicone: A Slippery Subject With p
Page 34 and 35: Safe & Superior Cookware for Contam
Page 36 and 37: Porcelain Enamel Cookware: Tried &
Page 38 and 39: Ceramic & Glass Cookware: A Pocket-
Page 40 and 41: Slow Cookers: Seal in Moisture, Sav
Page 42 and 43: Terra Cotta Earthenware: The Origin
Page 44 and 45: References 1. Biji T. Kurien, Anil
Page 46: 47. Science News vol. 153 #7:105, 1

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