The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy by Sisson Mark

Author:Sisson, Mark [Sisson, Mark]
Language: eng
Format: mobi, epub
Publisher: Primal Nutrition, Inc.
Published: 2009-05-31T16:00:00+00:00

Approved Fats and Oils (in alphabetical order)

This list contains a variety of saturated and unsaturated types. The saturated fats listed here (animal fats, butter, coconut oil, and palm oil) are great choices for cooking because they are temperature stable (they won’t oxidize under high heat). Review the list carefully, stockpile your fridge, and be sure to stick to the best intended use for each.

Animal Fats: Chicken, duck, or goose fat; lard (aka pork fat), beef, or lamb tallow; and other animal fats are excellent for cooking because their saturated composition makes them temperature stable.

Butter: An excellent choice for cooking or enhancing taste of steamed vegetables. A good source of vitamins A and E as well as selenium.

Coconut Oil: Temperature stability and numerous health and immune-supporting benefits make it the premier choice for cooking. Find an organic brand and try it in the Primal Energy Bar recipe at MarksDailyApple.com!

Dark Roasted Sesame Oil: This oil’s intense flavor makes it a great choice for wok vegetables, meat, or salads.

High Omega-3 Oils: These delicate oils come in small dark containers and require refrigeration and quick use. They are a great addition to salads or protein shakes for an omega-3 boost. Recent research suggests that it may be more difficult to assimilate omega-3 benefits from flaxseed oil than other types. Choose borage, cod-liver, krill, salmon, hemp seed, or hi-oleic sunflower or safflower seed oils (not to be confused with their unhealthy polyunsaturated derivatives) as alternatives.

Marine Oils: Typically delivered in capsule or soft-gel supplement form, these fish or krill oils are an excellent source of omega-3s.

Olive Oil: Choose extra virgin, first cold press, locally grown, and savor the flavor! Best not to cook with olive oil due to temperature fragility.

Palm Oil: The unprocessed variety (not to be confused with widely used partially hydrogenated palm oil) is great for cooking.

Oils and Fats to Strictly Avoid (in alphabetical order)

Many of these oils are considered polyunsaturated fatty acids (PUFAs), which have a variety of serious health objections. The concerns stem from PUFAs’ long-chain fatty acids, which are unstable, quickly go rancid, and are easily oxidized in your body. Consequently, PUFAs have a pro-inflammatory effect and disturb homeostasis in many other ways. The endocrine system is especially vulnerable to the effects of PUFA ingestion, leading to symptoms like a slowed metabolism, low energy levels, and sluggish thyroid function. Heavy consumption of PUFAs in the modern diet is blamed as a leading contributor to obesity, diabetes, heart disease, cancer, immune problems, arthritis, and other inflammatory conditions. Strictly avoid PUFAs, trans and partially hydrogenated fats, and the other fats and oils detailed as follows:

Canola Oil (PUFA): Heavily refined and genetically engineered. Contains trans fats.

Cottonseed Oil (PUFA): Heavily processed oil popular in packaged and frozen foods, often in partially hydrogenated form.

Corn Oil (PUFA): Derived from a grain! High omega-6, low omega-3 value.

High-Temperature Processing: Avoid all oils heated to high temperatures in the course of frying or deep frying food.

Margarine: Contains objectionable ingredients and processed with chemical additives at high temperatures. While most margarines

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