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Posts: 1
Reply with quote  #1 
Hi Dee, after I mentioned to my husband all the great information I heard on NPR about you and your book he ordered the book for me.  I just started reading it but I'm hooked.  I grew up eating mostly healthy, made from scratch food with lots of vegetables and fruits.  It's what I find myself naturally gravitating towards.  I'm still reading the book and I've only reached the chapter about PH (which is so interesting) so I hope you didn't already mention this but I had a couple questions.  First I bought two bottles of avocado oil a few months ago and while I was using them mostly for salads, I read that they tolerate very high heat.  So I was wondering if I can cook with them until I buy the coconut oil.  I love to cook and I cook a lot for my family.  I'm trying to figure out how I can go about cooking without using oil so frequently.  Lots of the food I cook requires searing, stir frying or broiling.  Is this OK?  Will broiling food be unhealthy or only if it has oil in it?  Secondly, I initially started reading the book so that I can help my husband lose weight however I would love to gain 10 more pounds to look healthier.  I'm on the skinner side of normal 103 lbs and 5'2" and my kids are also on the skinner side of normal.  Is there any way for us not to lose weight? Lastly, I've been using sucanant like you suggested in my coffee and teas.  Is three teaspoons a day to much?  Thank you for all your efforts and for clearing so much up in your book about what is in our food.  I had no clue it was that bad.

Posts: 1,162
Reply with quote  #2 
Hi Suzie,

Thanks for posting.  So glad you are enjoying the book!

There is a chart in the book on page 249 that lists the composition of common oils.  The reason I put this chart in the book was so that readers could see whether or not an oil was a good candidate for cooking.  In the box on page 247 "Cooking With Oils" I mention that "as a general rule, if an oil contains 50 percent or more of polyunsaturated oil, then it is not good for cooking."  On page 248, I wrote "For low heat sauteeing, you can use avocado oil, macadamia nut oil, and extra virgin olive oil."  All of these have high percentages of monounsaturated fat and low amounts of polyunsaturated fat.

Avocado oil has 70 percent monounsaturated fat, 20 percent saturated, and only 10 percent polyunsaturated.  Olive oil has a similar composition, with 76 percent monounsaturated, 16 percent saturated, and 8 percent polyunsaturated.  I would say that the two oils are very similar for cooking and should not go higher than 300 degrees F.

If you want to use avocado oil or olive oil for cooking, then use the trick on page 248 about putting some water in the pan first to create a barrier between the hot pan and your oil.  This really helps to cool down your oil so it doesn't get too hot and keeps it from oxidizing.

Eating processed free helps to get the body to a place where it functions best.  If a person needs to lose weight they will.  If they are already healthy and don't need to lose weight, they will maintain their healthy weight.  If they need to gain weight, they will gain weight in a healthy way if they eat the right types of food in the right amounts.  Often times, being underweight and overweight spring from the same source: acidity.  The harmful microorganisms that thrive in an acidic environment in the body feed off nutrients that should be nourishing you, reducing the chemical and mechanical absorption of everything you eat by as much as half.  That alone can cause a person to become underweight.  Each person is different, and I don't mean to say that you are undernourished, but eating processed free will not cause you or your children to lose more weight and waste away!  All of you will be healthier because of it!

Each teaspoon of sugar contains 4 grams of sucrose.  Since sucrose is composed of 50% glucose and 50% fructose, that means there are 2 grams of fructose in each teaspoon.  Three teaspoons per day adds up to 6 grams of fructose and 6 grams of glucose per day.  The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women and 9 teaspoons per day for men.  They don't have a recommendation for children or teens.  I don't necessarily agree with these recommendations, because they are based on added sugars and not natural sugars, but it is a guideline nonetheless.

Another recommendation is to limit fructose consumption from ALL foods to 25 grams per day or less. Your three teaspoons of raw whole cane sugar provide 6 grams of fructose, so that's about of 1/3 of the recommendation.  In comparison, a banana contains 7.1 grams of fructose and an apple contains 9.5 grams of fructose.

It is always better to consume the whole foods rather than adding sugars, natural or not, to foods as a regular habit.  While natural sugar can be a healthy alternative to refined sugars, it is only recommended for occasional consumption and not as an every day practice.  On page 65, I wrote: "There is nothing wrong with acknowledging our desire for the taste of sweet foods and satisfying it on occasion.  I made sure to have the words "on occasion" italicized in the book to emphasize the fact that I don't recommend the consumption of sweeteners, natural or otherwise, on a daily basis.  

Stevia is my sweetener of choice and the only sweetener I deem safe for daily use (because it is not a sugar).


Dee McCaffrey

Posts: 3
Reply with quote  #3 
I have been meaning to look into avocado oil as I'm seeing it more and more on the shelves and used in foods.  I'm glad this post was written.  I'm going to have to try it vs my olive oil.  And the tip for the water in the pan is greatly appreciated.  I have all of your books, but I didn't remember that section.  I guess I best re-read them.  [smile] Thanks Dee. So glad you're out here for us all.  

Leigh Ann Page
Student - Bauman College
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