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| Forums: September 2010 Kickstart Forum Archive: Oil Question | |||
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| soon2BVeg
Joined: 08/24/10 Posts: 225 |
Oil Question Posted Monday, September 20, 2010 at 3:03 PM A few years back, information began appearing in the press, particularly the "health" magazines such as Prevention, that you need to eat "healthy fats" with your raw veggies in order to assimilate the vitamins. Otherwise, the information went on to say, you will not get the nutrients out of the food because your body will not be able to utilize them. So where did this information come from, has it been debunked, and have any of the PCRM doctors addressed this anyplace? I stopped using fat free salad dressings because of reading this information all over the place. Don't make a New Year's Resolution...make a Decision! |
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| Susan Levin
Joined: 12/26/09 Posts: 1189 |
RE: Oil Question Posted Monday, September 20, 2010 at 3:24 PM I'm guessing this is in reference to the fact that fat-soluble vitamins (A, D, E, and K) absorb better when they are eaten with fat. I'm going to be lazy here and defer to a fat expert, Dr. Caldwell Esselstyn. Here's how he answered that question: "Why would you want eat your vegetables with blood vessel-damaging oil? Besides, this isn't a fat-free diet. It's a no-oil added diet. All food has some amount of fat in them. The Iowa State University study on vitamin absorption with full-fat salad dressing was sponsored by Proctor & Gamble. Follow the money trail. It's in their best interests if we continue to eat oil. And besides, you rarely eat foods in isolation--there is always going to be some naturally occurring fat in your whole-grain pasta noodles, or beans--and whatever else you are eating with your vegetables." Susan Levin, MS, RD |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Oil Question Posted Monday, September 20, 2010 at 3:39 PM question (this has me curious): how many of the fat soluble vitamins naturally occur in the presence of fats? I know leafy greens are a source of vitamin K (for example) and don't have fat. Do the others also occur in nature apart from fats or are fats present somewhere? Just curious because I know nature often has it's own balance worked out until we mess with it. --Deb |
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Wild4Stars
 Location: Florida Posts: 832 |
RE: Oil Question Posted Monday, September 20, 2010 at 5:59 PM I think it would be better stated that Nature ALWAYS has it's own balance worked out until we mess with it. Vikki ~ Wild4Stars@gmail.com |
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| Susan Levin
Joined: 12/26/09 Posts: 1189 |
RE: Oil Question Posted Monday, September 20, 2010 at 6:39 PM I should interject with this fun fact: greens do have fat. Kale is 12.6 percent fat. You get the point. Susan Levin, MS, RD |
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| Wild4Stars
Location: Florida Posts: 832 |
RE: Oil Question Posted Monday, September 20, 2010 at 7:31 PM And I'm not going to stop eating brocolli!! Vikki ~ Wild4Stars@gmail.com |
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mollyhorn
 Location: Fort Worth, TX Posts: 582 |
RE: Oil Question Posted Monday, September 20, 2010 at 8:59 PM Thank you so much, Susan. I <3 Dr. Esselstyn. That was an excellent quote. Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 7:46 AM Susan Levin wrote: I should interject with this fun fact: greens do have fat. Kale is 12.6 percent fat. You get the point. That makes lots of sense if they contain fat soluble vitamins, you'd think they'd need fat. Yet it seems that no one considers the fat in leafy greens, most folks (Like me) consider green leafies as "fat free" foods. --Deb |
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| Susan Levin
Joined: 12/26/09 Posts: 1189 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 9:03 AM Few foods in their natural state are fat free. BUT remember that when a food has such few calories as vegetables do, to say 10% of its calories are from fat is very tiny. Susan Levin, MS, RD |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 9:06 AM Yeah, really, to say that 10% of something that has a whopping 40 calories total (maybe), that's 4 calories of fat, which is about half a gram if my calculations are correct. --Deb |
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| VeganInTheRough
Joined: 08/30/10 Posts: 37 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 9:33 AM This has been the hardest thing for me to change. So many recipes have added oils. www.veganintherough.com
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| agie
Joined: 09/06/10 Posts: 27 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 12:37 PM VeganInTheRough: I understand what you are saying. Everything has to start with oil...but, it is so easy to use water instead. I made the Creamy Broccoli soup and it is now my favourite way to make soups! No oil whatsoever and the BEST soup I have ever had! Keep it up and you will figure it out |
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| tinabean
Joined: 09/08/10 Location: Pasadena, TX Posts: 113 |
RE: Oil Question Posted Tuesday, September 21, 2010 at 12:49 PM Thanks for posting the question. I guess I'd been a little confused on that too. I don't avoid nuts or avocados, but I don't wolf them down either (not usually, anyways). I wasn't sure how much that was overblown, especially since some people talk about substituting with 'healthy' fats, some mention adding it (like it makes the bad stuff ok if you put a few drops of olive oil in your margarine), and others talk about fat free being bad for you. I didn't even know that the 'fat free is bad' thing had to do with vitamin absorption. I thought they were talking about the bizarre chemical stuff they put in fat free foods! |
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| soon2BVeg
Joined: 08/24/10 Posts: 225 |
RE: Oil Question Posted Wednesday, September 22, 2010 at 12:49 PM The Iowa State University study on vitamin absorption with full-fat salad dressing was sponsored by Proctor & Gamble. Follow the money trail. It's in their best interests if we continue to eat oil. That explains everything. Thank you, Susan! Don't make a New Year's Resolution...make a Decision! |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Oil Question Posted Thursday, September 23, 2010 at 2:16 PM I think totally fat free is (a) nearly impossible (b) probably not the best thing. As Susan showed, even veggies like broccoli have little teeny amounts of fat. Whole grains contain fat. And so on. And, fats are needed by our body - we just don't need to go globbing it on extra heavy. I know that, for me, sometimes a little drizzle of olive oil onto a salad or whatever, just feels "necessary" - that's what my body is needing at that point, it's needing some fat input. My choice is how much and what kind. I can choose a small quantity of good stuff (a small handful of nuts, some olive oil, etc) or I can eat half a pound of oil roasted peanuts or glob on some mayo or margarine. It's all about choices and moderation. --Deb |
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| theodore
Joined: 09/16/10 Posts: 641 |
RE: Oil Question Posted Thursday, September 23, 2010 at 2:34 PM I'm slowly getting to understand this thing about fats and oil etc. Like oil should be completely eliminated if possible. But I'm confused about nuts and seeds. Should I be cutting them out or cutting down on them or something ? I've been vegan for 9 years but now I'm trying to be HEALTHY vegan, and I'm getting the impression from PCRM and McDougall that nuts and seeds are naughty. Have I misunderstood ? Never make assumptions. You'll end up being an A**, and the UMP will TION you. -- Coach Smiley -- Fresh Prince of Bel Air |
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| Susan Levin
Joined: 12/26/09 Posts: 1189 |
RE: Oil Question Posted Thursday, September 23, 2010 at 2:38 PM If you are healthy (i.e., no heart disease, no diabetes, ideal body weight), a few nuts and seeds are totally fine. But, as dietitian Brenda Davis has said, there is a reason why nuts come in seemingly impossible shells to crack open. You have to limit yourself accordingly. Susan Levin, MS, RD |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Oil Question Posted Thursday, September 23, 2010 at 2:41 PM The main thing is not adding extra fat or oil. As has been stated in a couple of threads, aim for approximately 10% of calories from fat. Nuts and seeds are a good source - as long as you don't go overboard. Even broccoli contains a teensy amount of fat. 10% of calories for a 180 lb person would mean somewhere around 20 gms of fat total per day (approx 1800 calories x 10% = 180 cal; 180 cal/9 cal per gm = 20 gm). --Deb |
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| theodore
Joined: 09/16/10 Posts: 641 |
RE: Oil Question Posted Thursday, September 23, 2010 at 3:14 PM I see. Thanks for the help guys. Never make assumptions. You'll end up being an A**, and the UMP will TION you. -- Coach Smiley -- Fresh Prince of Bel Air |
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