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Join Dr. McDougall along with fellow McDougallers in lively discussions and share your opinions.
Jaggu wrote:Hi Jeff,
I have read Dr McDougall and others such as Dr Esslysten talk about not using a drop of oil especially for those who have had heart diease and want to reverse it.
I understand that some oils may contain saturated fat which is bad as it gets converted into Cholesterol. Oils are also high in calories so it will be difficult to maintain healthy weight at the same time keep consuming oil which is high in fat (1 tbsp = 14 g = 140 Calories)
Now what if if someone is consuming oils which are very low in saturated fat and high in mono and polyunsaturated fat and used in a very low quantity such as say less than a tbsp?
Jaggu wrote:So we can conclude that if oil is used liberally it will raise cholesterol levels, weight gain and other associated problem such as high blood pressure, diabetes etc etc.
Jaggu wrote:Can you please explain why oil even in small quantity is prohibited on reversal diet? Should we treat fat from oil equivalent to other fats or there is something beyond fat in an oil which is nutritionally dangerous?
JeffN wrote:Jaggu wrote:Hi Jeff,
Here is something to think about... right now the typical American diet is 10-12% saturated fat. Olive oil is around 14% saturated fat. The AHA is now recommending that Americans reduce the percentage of saturated fat in their diet to below 10%, if not below 7% (for those at risk, which is just about everyone is America). I think below 5% is optimal.
So, Olive oil = 14%
American Diet = 12%
AHA = 7-10%
Optimal = < 5%
How much of something 14% Saturated fat, can you add to something that is already 12% saturated fat to get the total saturated fat below 10%? let alone below 7%, let alone below 5%?
By, the way, guess how many oils have a saturated fat level below 10%? let alone below 7%, let alone below 5%?
Jeff Novick, MS, RD
PS, OK, I will. The only oil, that comes close to the criteria I mentioned is canola oil. It is the lowest in saturated fat, one of the highest in omega 3s and the only one with a ratio of omega 6: omega 3 that is less than 4:1. Now, to be clear, I am not recommending you consume canola oil, but in comparison to all other oils, I think it has the best overall picture.
According to the standard reference for nutrition analysis, the USDA SR-20, olive oil is 14% saturated fat.
I use percentages for a reason, as when you do, it does not matter the amount you use as the percentage stays the same. Percentage fat is not Dependant on the amount. So regardless whether you have a TB or a tsp or a cup or a drop, olive oil is 14% saturated fat. Adding any amount of something 14% saturated fat to something that is 10-12% saturated fat ( the typical American diet) will only (& always) raise the overall total percentage of saturated fat. The more you add, the higher the percentage will go.
If you have a diet that is 2000 calories and 5% saturated fat and you add 1 TB of olive oil, the diet is now 5.5% saturated fat. the percentage went up. If you add just a tsp, the percentage will also go up, but not as much as if you added a TB. If you add 2 TB, it will go up more.
Jeff Novick, MS, RD
Jaggu wrote: Can you confirm this? .
Jaggu wrote: When we say your saturated fat consumption should be less than 5% ...[snip]... Is that a % of total calories consumed or is it a pure percentage?
Jaggu wrote:If that's case, you can not eat any food that contains more than 5% saturated fat even in the minuscule amount.
Jaggu wrote: Percentage distribution between Saturated, mono, poly unsaturated, carbohydrate, protein will remain the same no matter how small or how big the quantity is. In this case for instance, a drop of oil and and gallon of oil will have the same percentage distribution.
Jaggu wrote: Nutrition facts lables are written as a % of daily value which is typically 2000 or 3000 calories.
Jaggu wrote:Is it true that Poly and Mono unsaturated fat will help lower total cholesterol and may help increase HDL the protective cholesterol?
Jaggu wrote:Don't we need some amount of fat ? How much fat is required and what type of what?
Jaggu wrote:So in nutshell, do not eat any fat of whatsoever type. Certainly not the saturated and trans fat but also unsaturated fats such as poly and mono unsaturated fat. Whatever little essential fats are required, you will get that no matter what as long as you are eating some food. Infact there is no such thing as fat deficiency diet, if at all you have to worry and try hard in making sure you don't eat too much fat.
Jaggu wrote:Some people have reported that on a low fat diet their HDL went down along with total cholesterol. Isn't high HDL supposed to reverse the plaque build up in the arteries by transporting it to lever? on the same token, higher LDL will plug the arteries. Once the arteries are plugged, total lower cholesterol and hence low LDL may prevent the further build up but for reversal don't you need higher HDL?
I watched your wonderful health food Vs healthy food video on VSH. In one of the post here you had mentioned that you don't like to use % Fat numbers ( % of Daily value)
I would like to know what the problem is using %DV numbers.
Jaggu wrote:For e.g. Let's say I should be consuming 2000 calories daily.
no more than 10% should be from fat, so maximum daily calories from fat would be 10%X2000 = 200 calories or 200 calories/9 cal/per gram = 22 grams of total fat about no more than 3rd should come from saturated fat, so saturated fat intake should be less than 200/3 = 67 calories or 7.5 grams.
I guess the reason % of DV doesn't make sense to us is due FDA's guidelines for fat calories are different. FDA allows 30% calories from fat( as opposed to us who believes that no more than 10% should be from fat) , so 21% total fat listed on a label in a Tbsp of olive oil is about right.
If we multiply FDA % by 3 that should give us correct % for 10% fat diet. or go by the total grams of calories that should come from fat as mentioned above. (22 grams total fat, 7.5 grams from saturated fat)
Do you think above line of thinking is correct?
JeffN wrote:Jaggu wrote:Jeff,
I applaud your efforts to try and make a bad system better, but why? I have given you a much simpler system.
Jeff Novick, MS, RD
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