Issue date:
January 9-11, 1998
The "good fat" story
 o
you eat enough good fat? It's a rarely asked question, but it's
the focus of an excellent new book, The Omega Plan (HarperCollins,
$24), by Artemis P. Simopoulos, M.D., president of the Center for
Genetics, Health and Nutrition in Washington, D.C.
The main idea is that a deficiency of good omega-3 type fat (in
fish, walnuts, and canola and flaxseed oils) and an excess of omega-6
fat (in corn oil, margarine and vegetable shortenings) are big-time
contributors to cancer, heart disease, diabetes, arthritis, obesity
and other chronic diseases.
The book gives many practical suggestions and recipes for getting
the most healthful ratios of various fats as well as other nutrients.
For example, did you know ...
You must refrigerate flaxseed oil. It's also best to refrigerate
opened canola oil and shelled nuts to keep them from turning rancid
and dangerous to your cells. You don't need to refrigerate olive
oil; just keep it in a cool, dark place.
The most healthful canned tuna is packed in water, canola oil
or olive oil.
Advertising lures for "low-fat" fish are absurd. A main reason
for eating fish is to get lots of omega-3 type fat. The "fattest"
fish still has only as much fat as lean beef.
A new type of canola oil that claims to "last longer on the shelf"
or be "good for high-heat cooking" has 50 percent less good omega-3
fatty acids. Avoid blends of canola oil and corn oil. Best is "cold-pressed"
canola oil.
If you don't want to give up butter completely and don't want
to use margarine (usually high in dangerous trans-fatty acids),
here's an idea from the book: (see next column)
Exercisers need extra antioxidants
Don't forget: When you exercise heavily, you need additional
antioxidants, according to leading researcher Lester Packer at
the University of California at Berkeley. Exercise, he explains,
stimulates your body's production of "free radicals" that attack
cells, leading to long-term damage -- and a higher risk of cancer.
To counteract the exercise hazard, experts suggest taking antioxidant
supplements, notably vitamin E (400 IU) and vitamin C (1,000mg).
SCIENTIFIC SOURCES FOR THIS COLUMN (1/9/98)
-- Good fat
Interview with Artemis P. Simopoulous, MD., president of the Center
for Genetics Health and Nutrition.
Better
Butter
1/2 cup butter (1 stick), at room temperature
1/2 cup canola oil or olive oil
Put butter and oil in a blender or food processor and blend until
thoroughly combined. This "Better Butter" will be the consistency
of yogurt or thick cream. Spoon it into a bowl, or mold. Cover and
put in the refrigerator to firm. Makes 1 cup.
Variations: Add herbs or fresh crushed (not powdered) garlic.
"Better Butter" has half the saturated fat of regular butter and,
unlike most margarines, negligible amounts of hazardous trans-fatty
acids. Another advantage: It spreads well at refrigerator temperature.
Per teaspoon: 37 calories, 5mg cholesterol, 4g fat (1g saturated
fat when made with canola oil, 2g when made with olive oil).
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