Gillian McKeith's Food Bible (7 page)

Eggs:
there are many different types of eggs around now. The best are often those from small organic farms where the chickens can roam around freely and have plenty of fresh greens and seeds to eat. Other eggs that may be available include quail and duck eggs. Always go for organic and free range.

Dairy products:
these include milk, cheese, yogurt, cream, and kefir. They are not ideal for many people, as they can be allergenic, can upset digestion, and be mucus forming. Goat’s and sheep’s milk products tend to be easier to digest than cow’s milk. Fermented dairy products tend to be easier to digest than milk, as the beneficial bacteria break down the proteins and sugars to some extent. Plain yogurt and kefir can be eaten by some people in moderation.

Fats

The body does need good fats. These fats are composed of fatty acids, two families of which are essential (omega-3 and omega-6). The average diet tends to include insufficient essential fatty acids and an excess of the unhealthy saturated and trans-fatty acids.

Saturated fats
tend to be solid at room temperature and include butter, lard, and palm oil. They are very stable and can be heated without becoming damaged. But saturated fats (with the exception of coconut oil) can contribute to weight gain. If eaten in excess, they can also contribute to high blood cholesterol levels.

Monounsaturated fats
tend to be liquid at room temperature but may start to solidify if refrigerated. Food sources include olive oil and avocados. It is not essential to get monounsaturated fats from the diet, as they can be made in the body from other fats. However, dietary intake of olive oil and other monounsaturated fats seems to lower some types of cholesterol and may be a useful adjunct to a healthy diet. Monounsaturated fats can be heated gently, as in gentle frying and roasting, and can also be used in salad dressings.

Polyunsaturated fats
tend to be liquid at room temperature and when refrigerated. They should not be heated, as this damages them and leads to the formation of trans-fatty acids (see page
41
). Included in the family of polyunsaturated fats are the two essential fats, omega-3 and omega-6, so called because the body needs them to function but it can’t make them. They are needed for brain function and structure, hormonal activity, proper metabolism, cell membranes, and skin, hair, and nail health. They are anti-inflammatory and are therefore particularly needed in conditions such as arthritis and inflammatory skin disorders like eczema and psoriasis.

Trans fats
are polyunsaturated fats that have been processed or damaged. Margarines and shortenings that contain hydrogenated fats are examples. Trans fats have no part to play in a healthy diet. They create free radical damage in the body and block the use of the essential fats.

Effects and uses of fats in the body

Every cell in the body contains fats in the cell membrane. It is important that cell membranes are largely made up of unsaturated fats, as these give the cells flexibility and allow nutrients and wastes in and out of the cell.

The essential fats also break down into prostaglandins, which control inflammation in the body.

Fats are vital for hormone balance, as some hormones are made from fats, particularly the sterols such as cholesterol. Adrenalin, noradrenalin, estrogen, progesterone, and testosterone are all examples of fat-dependent hormones. This is why low-fat diets are not recommended and also why so many women who diet have hormone imbalances.

Essential Fatty Acids (EFAs) are vital for brain structure and function. Skin, hair, and nails need oils to be truly healthy. Oils hold moisture in the body tissues and cells. Without sufficient oils, skin, hair, and nails will dry out.

Fats in foods also carry fat-soluble nutrients. When fat is removed from food, the vitamins are also removed. Without them, body function can suffer.

In addition, good fats in food carry flavor and provide feelings of satiety for longer. That is why low-fat diets might leave you feeling hungry and unsatisfied.

The cholesterol myth

Many people talk about cholesterol as the “baddie.” We could not function without it. Ninety percent of the body’s cholesterol is found in body tissues and cells, especially those of the brain and nervous system, liver, and blood.

When people talk about high or low cholesterol they are talking about measurements taken from the blood. Bad cholesterol refers to low-density lipoproteins (LDLs) that carry cholesterol to the cells and can oxidize and damage the arteries. Good cholesterol refers to high-density lipoproteins (HDLs) that carry cholesterol out of the body. Cholesterol is not the problem; it is the ratio of HDL to LDL that is important.

Factors that raise the bad cholesterol in the body include saturated fat, sugar, refined carbohydrates, excess carbohydrates, alcohol, stress, and lack of exercise. Factors that raise the good cholesterol ratios include olive oil, garlic, onions, oats, fruit, vegetables, pulses, nuts, seeds, oily fish, and exercise. See page
295
for more detailed information on High Cholesterol.

Good fats

Omega-3 fats:

Fish:
mackerel, salmon, trout, herring, sardines, and halibut.

Nuts, seeds, and oils:
raw shelled hemp seeds, pumpkin seeds, walnuts, avocados, and flax seeds and their cold-pressed oils. Oils must be cold pressed and stored in a cool, dark place, as heat, light, and air all damage oils and render them harmful to the body.