1. If you can't read it, don't eat it: Don't eat artificially made or altered foods. Oil and fat is something that is commonly overlooked. Bad fats are hydrogenated and partially hydrogenated oils and fats. Bad fats have been linked to cellular congestion and inflammation. Good fats is one the most lacking nutrient in modern diets. They are essential for cellular healing, weight loss, hormone production and brain development.
Many of the oils come after being cooked, bleached and processed till it is nutritionally rancid. Avoid those like the plague. Vegetable and canola oils are rancid. High heat destroys the properties of most oils. Even without that many oils are chemically extracted, not mechanically extracted. Chemical extraction uses toxic chemicals that are damaging to the fat structure.
There is also refined and unrefined oils. Refined oils oxidize less when subject to heat compared to unrefined oils. Unrefined are more nutritious when raw, but are more delicate to heat in general. Another factor that affects heat sensitivity is whether it is saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated are more tolerant to heat. Examples of saturated fats are meat and dairy as well as coconut oil. Vegetables and fish oils are polyunsaturated fats. These are ruined easily when heated. As long as they are in the vegetable or fish as a whole they can withstand the heat. Once the oil is extracted though, it becomes oxidized when exposed to heat. That is why you have to be careful with many of the fish oils on the market. A fish oil supplement may have omega 3, but in most cases they will be exposed to heat during storage and transportation. The vegetable oils you buy in the store are almost always oxidized from the start. They are heated during the extraction process, so you want to avoid corn oil, veg. oil, canola oil and similar.
So here is a breakdown of what oils can withstand how mush heat.
High heat oils that can withstand over 400 degrees heat, and should be used for frying are; almond ,coconut, avocado, grapeseed, macadamia, sunflower and safflower oils.
Medium heat oils that are good up to 400 degrees are; butter,coconut and palm oil.
The low heat oils are; hemp, fish, flaxseed and olive oil.
There is a deeply imbedded misconception that fats make you fat. Although there is some truth to it, the reality is that your bodies inability to burn the fat makes you fat. However opting to only eat low fat foods may make you fatter in the long run. The fatty food will fill you up, the low fst will not, leading you to eating more food-and gaining more weight. Besides the good fats are essential for our health. Butter for a while has been branded as a bad food. Butter is a good fat. It contains arachidonic acid, a necessary component for brain function in particular and cellular function in general. Butter also has in it CLA which helps your body burn fat. So be the coach and decide for yourself if want to avoid butter. The hydrogenated oils on the other hand will take your body 102 days to remove. They decrease immunity and nerve transmission.
2:Don't eat altered food. That includes GMOs, refined grains and grain fed meats. Some people eat only vegetarian because of the health problems with eating meat. There are many studies that have linked meat consumption with cancer and heart disease. Going vegetarian has its complications as well. It is hard to get enough B12 from a vegetarian diet. The meat that should be avoided is the commercially raised meat. The ratio of omega 3 and 6 fatty acids is the difference. Grass fed cows have a 2:1 ratio or possibly 4:1. Grain fed cows have a 20:1 ratio of omega 6 to omega 3. It can be even higher at times. So opt for meat from 100% grass fed animals. preferably fed an organic diet. The saturated fat in grass fed meat is critical for brain function.
3:Remove processed grains and refined sugars from your menu. White rice, white bread and white pasta. They will raise glucose and insulin levels. Opt for whole grains or stone ground. Sugars rob our body of nutrients. They lead to diabetes. People literally get addicted to sugar. This is why it is so hard to cut it out of your diet. When sugar was removed from children's diets they got better grades, better sleep and less sickness and behavior issues. When sugar is consumed it lowers the body's immune function. The problem with sugar is that it is everywhere. Anything packaged, processed or boxed is most probably made with sugar. It is hidden everywhere. You can try substituting with stevia or xylitol instead. It may be hard and will take a lot of food preparation at home, but it is well worth it. Your own health and wellbeing should be a good enough reason to do this. Your body will run so much better without refined sugars. Try it out and let us know how you feel.