345 Smoke Point Smokescreen [16 Nov 2015]

This week I want to expand on a point made in #330 “Healthy Cooking Oils” back in August. It was that in choosing a cooking oil, smoke point is not the only factor to consider, and indeed is not the most important one. Looking at only smoke point obscures (with a “smoke screen”?) the harm caused by heating many “cooking” oils at temperatures as low as 160C, well before they reach their smoke point.

The more important factor is oxidative stability which is a measure of the oil’s resistance to oxidation. As unsaturated fats are heated and exposed to light and oxygen the double bonds are destroyed creating peroxides. The peroxides further react to form aldehydes which can be toxic or carcinogenic, and can bond with glucose to form Advanced Glycolated Endproducts (AGEs). AGEs have been linked to leaky gut syndrome, atherosclerosis, and heart disease. Oxidative stability is determined by measuring the amount of aldehydes produced over time as an oil is heated. Generally the higher the % of polyunsaturates in an oil, the lower the oxidative stability; oils of 20% or higher polyunsaturates are too unstable for frying.

Based on their low oxidative stability, the following oils should never be used in frying (% polyunstaturated):
• Hemp seed oil (80)
• Safflower oil (76)
• Grapeseed oil (69)
• Flaxseed oil (68)
• Sunflower Seed oil (60)
• Corn Oil (48)
• Cotton Seed oil (42)
• Sesame Seed oil (40)
• Canola oil (21)
• Peanut oil (20)

The two oils with the highest oxidative stability (and smoke points) are coconut and red palm olein. This makes them the safest, healthiest and all round best oils for cooking. Choose brands that are organic, fair-trade, and ethically produced.

Just looking at smoke point alone, as in a recent Globe & Mail article by Leslie Beck, the following (unhealthy, unstable) oils were recommended for frying: safflower, grapeseed, sunflower, corn, sesame, canola and peanut. Smoke point can be a smoke screen!

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

099 Give up Frying [31 January 2011]

Have you quit smoking (or never smoked)? If so, good for you! Here’s a suggestion that could prove just as beneficial to your health – give up fried food.

My last column discussed the relative dangers of EFA deficiency and mercury toxicity – that relying on fish alone for Omega 3 EFAs may do more harm than good. Here’s a similar story involving fish. A study published in December 2010 in the journal Neurology [neurology.org] looked at differences in diet in the 8 states in the southeastern USA that make up the “Stroke Belt”. The one difference that stood out was that while the South’n folk ate the same amount of fish (2 servings per week) they were much more likely to deep fry it. This cooking method, the authors concluded, would destroy the Omega 3 EFAs nullifying the health benefit of the fish.

There are at least three other problems with deep frying food besides destroying EFAs:
1. the creation of Advanced Glycation End products (AGEs). When polyunsaturated vegetable oils (including canola, corn and sunflower) are heated to high temperatures, these AGE toxins are created that can alter the structure of enzymes and other proteins in our bodies.
2. a carcinogen called acrylamide is created when foods, particularly carbohydrates, are cooked at high temperatures. Common sources include the breading on fried fish and of course French fried potatoes (think of them as square coffin nails).
3. hydrogenated oils often used for deep frying contain high amounts of trans fatty acids which we know are definitely bad for our health.

Already quit smoking? Great – now quit frying! Your addiction to fried food may be just as strong, but the benefits of quitting could be just as significant.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

091 Non-Stick Pan Safety [29 November 2010]

We all use non-stick pans (Teflon©, Silverstone©, etc) because of their easy cleaning, plus the fact that they require less oil. The non-stick chemical, polytetrafluoroethylene, is also used in stain-repellant carpet and clothing (eg Scotchgard© and StainMaster©). We’ve also heard of some health concerns about their use. Just how serious are they?

There are two different concerns with non-stick pans. The first is perfluorooctanoic acid (PFOA) used in the production of the pan coatings. Studies have shown that lab animals exposed to high levels of this chemical suffer reproductive problems and develop liver, testicular, mammary and pancreatic cancers. Workers in the factories and people living nearby have been found to have higher than average levels of PFOA. Manufacturers like DuPont claim that no PFOA remains in the finished product, but how then can we explain trace amounts in over 95% of Americans. They insist there is no adverse health effects of PFOA on humans because the levels in most people are far below that of the lab animals tested. But the levels of some factory workers come too close for comfort. And no human testing for long term exposure has been done, so we really don’t know.

The other concern (and the more significant one for us) is the gases and particles given off during use of non-stick pans. At high temperatures (over 500F) fumes can cause temporary flu-like symptoms including headache, chills, fever and coughing. Even at normal cooking temperatures there are many reports of pet birds in the house dropping dead when no fumes are detectable by humans (remember the coal mine canaries?). Birds’ respiratory systems are more sensitive than ours, but it makes you wonder about long term affects of low exposures.

We use non-stick pans in our home, but at low temperatures only – no higher than #4 on the element dial. When a pan gets scratched or accidentally overheated, I confiscate it for sorting nuts and bolts in the garage. And we don’t have a pet bird.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

067 Processed Meat [14 June 2010]

Many health problems have long been associated with eating red meat (beef, lamb and pork, but not fish and poultry) and many health authorities recommend reducing consumption of red meats. A recent study suggests that for at least two of these it’s not the meat so much as the processing.

A recent meta-analysis study at the Harvard School of Public Health looked at the connection between the consumption of processed vs. unprocessed red meats and the risk of heart disease and diabetes. They found that on average, after adjusting for lifestyle factors, people who eat 1 serving a day of processed meats (bacon, sausage, hot dogs, salami etc.) had a 42% higher risk of heart attacks and a 19% higher risk of diabetes. People who ate only unprocessed red meats had no change in risk.

Two possible culprits in the processed meats are the high sodium content and the nitrate preservatives. The amount of saturated fat and cholesterol was similar for both types of meat.

Other health problems associated with red meat consumption include high blood pressure and cancer. While this study did not look at these conditions, other research has shown an association with processed meat. High sodium intake is a well established risk factor in high blood pressure.

Cooking meat at high temperatures such as grilling on the BBQ creates carcinogens in the meat and that processed meats are worse. So if you must barbecue, choose whole meats (steak rather than smokies), don’t over cook it, and carefully trim off and discard any black parts.

But however it is cooked, the American Institute for Cancer Research emphasizes on their website that “…the evidence is now overwhelming that red meat - especially processed red meats like hot dogs is a cause of colorectal cancer.” For example a 2005 study published in the American Journal of Gastroenterology, following 1500 patients who had a colonoscopy to remove precancerous polyps, found that those who consumed diets higher in processed meats had a higher rate of recurrence. An analysis by the World Cancer Research Fund found that eating 1 sausage or 3 pieces of bacon a day raised the risk of bowel cancer by 20%. Red meat also raised the risk but by a much smaller amount and a limit of 500g a week was recommended.

My recommendation? Eat red meat in moderation, and buy it unprocessed as steaks, roasts or even lean ground. Cook it at low temperatures – it will take longer but be well worth the wait. Processed meats should be avoided or used as a rare treat.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

040 Garlic - the "Stinking Rose" [30 Nov 2009]

Garlic has long been famous for both its health giving properties and for its odor. It is garlic's sulfur containing compounds that are responsible for both.

Garlic aids digestion by supporting the healthy aerobic bacteria and reducing the bad anaerobic bacteria in the gut by interfering with the bacteria's oxygen metabolism. For this reason, garlic has been used for diarrhea, gastroenteritis, colitis, constipation, and indigestion.

The sulfur compounds in garlic help protect against viruses by preventing their replication. Garlic has been shown to increase the virus-killing activity of white blood cells and is also effective against fungal infections including Candida albicans.

Garlic helps your heart in several ways. A 1993 clinical study showed a significant reduction in LDL (the "bad cholesterol") with garlic supplementation. Other studies showed a reduction in total cholesterol and an increase in HDL ("good cholesterol"). While not as effective as pharmaceuticals, it is much safer and for moderate cases worth asking your doctor for a trial. Garlic also increases the blood's ability to dissolve the chemical fibrin, making blood platelets less sticky and reducing the formation of clots.

Garlic is even showing promise in fighting cancer. Garlic contains two important anti-oxidant minerals, germanium and selenium. Germanium intensifies the activity of natural killer (NK) cells which destroy tumor cells. Selenium is an important antioxidant which can prevent oxidation of LDL.

My wife loves to cook with whole garlic cloves (I hope you haven't noticed!) but the health benefits of garlic are also available in more convenient (and odorless) supplements. There are several to choose from:

·        Wild Garlic (Allium usinum) is said to be much more powerful than regular garlic (A. sativum) without the odor problem.

·        A special aging process, developed in Japan, results in a garlic supplement that is odor free while retaining many of garlic's health promoting properties. This product however contains no allicin, an important but very unstable sulfur compound.

·        A new process has been recently developed to stabilize and concentrate allicin, creating a very powerful clinically tested new garlic supplement.

Try one of these products to benefit your health without the odor.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

022 Reducing Sodium [27 July 2009]

Reducing sodium consumption is one of the easiest ways to reduce your risk of cardiovascular disease. Researchers estimate that cutting sodium consumption by 50% could prevent 14.500 cases of heart attack, stroke and congestive heart failure in Canada each year.

Health Canada recommends daily intake of 1,500 mg of sodium; the average Canadian eats more than 3,500. And it’s not the salt shaker on the kitchen table that’s the problem – 80% of our sodium intake comes from hidden salt in processed foods.

The Canadian Medical Association, the Canadian Stroke Network, and Blood Pressure Canada are urging Canadian food industries to cut sodium by at least 1/3 to as much as 2/3 by 2020. As a consumer you can add pressure on the food industry by the choices you make. And don’t wait 11 years to cut back on your sodium consumption.

Here are three strategies you can implement now to reduce sodium in your diet:

1. Eat more unprocessed foods. When you eat it raw or cook it yourself you can control the amount of salt. Replace the salt shaker on your table with a flavorful low-sodium vegetable seasoning.
2. In the grocery store, read labels and choose items with the lowest sodium content. This can vary as much as 10 times for the same food. Every purchase of a low sodium item sends a message to the food manufacturers who will respond with more low sodium selections.
3. In restaurants, soup is one of the main sodium culprits.  Choose a salad instead; and ask for oil & vinegar dressing (prepared dressings can be high in sodium). If you do try the soup and it tastes salty, tell your server you won’t eat it and why. If enough people send this message back to the cooks they will eventually cut back on the salt ladle.

Seniors may have the greatest challenge to cut back on salt. We [I’m 55 today – does that qualify?] were more likely raised with a liberal salt shaker, and as we age our taste buds don’t work as well. Adding more salt is one way to make food tastier; a better way is with healthy spices. I enjoy adding ginger and chili pepper to my soup and casseroles.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

016 Coconut Oil – the Good Saturated Fat [15 June 2009]

Everyone knows that saturated fats are bad guys, right? Not quite. Coconut oil is a saturated fat that is actually good for you.

Coconut oil is made of medium-chain fatty acids which remain stable at high temperatures. This makes it a useful oil for cooking and frying, but also led to its undeserved bad reputation.

Early research linked saturated animal fats and heart disease. Unfortunately the advice to avoid saturated fats was extended to naturally saturated vegetable oils including coconut oil. A study of animals fed hydrogenated coconut oil was used to “prove” that coconut oil raised cholesterol. But the hydrogenation process destroys the beneficial EFAs, and an EFA deficiency always produces an increase in cholesterol.

Medium-chain fatty acids like those in coconut oil are rapidly and easily converted into energy, not stored like long-chain fatty acids found in animal fats. This is why coconut oil does not cause heart disease – it does not block your arteries tends to lower your LDL (bad) cholesterol and raise the HDL (good) cholesterol. And substituting coconut oil into your diet can even help you lose weight.

Coconut oil is free of the harmful trans fatty acids found in artificially saturated fats like most margarines.

In choosing coconut oil, quality is essential. Choose extra virgin raw coconut oil that is unrefined. Not only is it the healthiest, but also the best tasting.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

013 Healthy Barbecuing [25 May 2009]

Although it may not feel like it yet, summer is coming and with it barbecue season. Did you know that the way you barbecue meats could be inadvertently adding carcinogens (cancer causing chemicals) to your diet?

Cooking any meat (steak, chicken or fish) at high temperature, whether frying, grilling or barbecuing, creates some nasty chemicals which have been linked to several forms of cancer.  These chemicals include:

·        HCAs – Heterocyclic Amines – forms in the black charred meat

·        PAHs – Polycyclic Aromatic Hydrocarbons – forms from the smoke of burning fat

·        AGEs – Advanced Glycation End Products – increase risk of heart disease, diabetes and kidney disease

A recent cancer study called PLCO Multi-Center Screening Trial found a 60% increase in pancreatic cancer for those who preferred their steak well done. An earlier study found a doubling of risk of breast cancer in women who ate the most well-done meat. Other studies have linked increased risk of breast and prostate cancer with consumption of charred meat and their byproducts.

Here are some simple things you can do to reduce your risk and still enjoy barbecue season:

·        Barbecue less often and eat smaller portions of grilled meats

·        Don’t grill fatty meats and trim visible fat off before grilling

·        Never grill processed meats like wieners and smokies

·        Marinade the meat before grilling to reduce PAH and AGE formation

·        Use a lower heat and keep meat up out of direct flame

·        Flip your burgers frequently to reduce HCA formation

·        Throw out burned meat if there is too much black to trim off

So, don’t throw out your barbecue, and don’t stop eating meat (the same study that found double breast cancer risk with overcooked meat, found no added risk with eating normally cooked meat). Take a few simple precautions and enjoy a healthy summer barbecue season!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.