According to Conrad
Food manufacturers use vegetable oils for the same reason other manufacturers use plastic: it is easy to manipulate chemically, the public can be taught to ignore the consequences of its use and, best of all, it's cheap
A summary of the individual 'my takes' in previous pages:
- Avoid all processed foods
- Avoid margarine
- When frying, use saturated fats as they can withstand high temperatures: coconut oil, lard, butter
- Olive oil (virgin, cold pressed) and butter (organic), or a mix, are good for lower temperature sautéing
- Avoid all vegetable oils (other than olive). They would be OK if cold pressed and not used for cooking, but as they are typically stored in transparent plastic containers on unrefrigerated shelves and used for cooking, they are lethal. But cheap and insipid.
- Avoid anything deep fried - unless you do it yourself with good oils, as restaurants and takeaways use and re-use cheap veritable oil until it's rancid and hydrogenated. Kentucky Fried Chicken is advertising 'no trans fats': maybe, but that is before the endless frying.
- Treat oils carefully. Buy the best you can afford. Keep them in the cool, out of light, and throw away at the first hint of rancidity.
- Coconut oil is great - I try to eat a fresh coconut weekly
Sugars, grains and legumes
- Zero sugars, grains (which includes bread, cake, biscuits, pasta, noodles…) and legumes
- If you need such comfort food, buckwheat which is not a grain but behaves like one is worth exploring
- My only exception is ale, which at least gets the fermented tick
- I use organic butter and cream. Milk fats are fine, and butter from grass-fed animals is Weston Price's wonder-food. He referred to the secret ingredient as activator X, now thought to be, or at least to include, long forms of vitamin K2.
- I eat cheese, ideally raw and non-Fresian. This is still active research for me - I'd be interested in a source of the variety of animal particular cheeses are from. Brie is reportedly high in vitamin K2, according to Rheaume-Bleue
- Nothing else dairy
- Our western tastes in meat are too 'refined' for health. We should eat insects and reptiles, and the innards rather than just the flesh of mammals and birds, but we (I included) share a common culture of squeamishness.
- Organic meats including liver (definitely organic for livers)
- Eat beef rare or raw (e.g. steaks at the rare or blue end steak tatare)
- Meats on the bone wherever possible - oxtail and osso bucco for example are excellent, as are chops and T-bones. Become a bone-gnawer.
- Extensive use of stocks and broths, organic of course
- Traditionally smoked bacons and meats only - avoid all additives
- Excellent, but minimise farmed salmon
- Raw fish especially, such as sashimi or ceviche
- Whole fish, such as sardines and tinned red salmon (in brine or olive oil, never vegetable oil)
- Don't trust marketing ('healthy' and 'natural' etc.), or government nutritional advice. Be wise, not gullible.
- Organic produce - Ideally one would buy everything organic, but availability and cost constrain it. Nevertheless there are some items that are routinely more contaminated then others and thus especially beneficial to buy organic:
- Meat and diary, as cows and other mammals accumulate the poisons in the grass or whatever they eat, including insecticides, or are fed, including hormones and antibiotics
- Apples, celery, sweet bell peppers, peaches, strawberries, nectarines, cherries, grapes, spinach, lettuce, cucumbers, blueberries and potatoes (see www.ewg.org/foodnews.
- If you think insecticides are harmless for mammals, bear in mind that the nerve gas we developed as an insecticide, and recent gene research has demonstrated how far back our genes go - many of them are shared with insects.
- Organic is good but if they've travelled distance and time then you have not only air miles to worry about - the product itself will have leached much of its nutrient value. Buy fresh, seasonal and local.
- Become a label reader. The best foods you can buy are whole and don't have 'ingredients', but if you must buy mixed or processed foods, beware. Learn what the legal terms mean.
- Do not use unfiltered tap water for drinking, mixing and cooking. I used artesian water, from Petone NZ, until I put a whole-house filtering system in
- Food other than nuts and fruit should usually be cooked, if not softened by acid, fermentation or drying
- Fermented vegetables e.g. sauerkraut and kimchi are excellent
- Avoid potatoes, but other root vegetables OK
- Avoid all use of plastics at above fridge temperature. This includes take-away cups and containers, and don't use a plastic kettle.
- Minimise exposure to detergents - wash up using the trickle method, and never use 'rinse aid' in the dishwasher. Distrust those sparkling glasses in restaurants.
- Use sea or rock salt, never table salt
- Tree nuts are excellent - buy fresh and don't let them go stale or rancid, so keep them in the fridge. Avoid salted, roasted nuts - roasting cooks the vegetable oils creating trans fats. Avoid peanuts, which are unfermented beans in disguise.