Gillian McKeith's Food Bible (8 page)

Other animal products:
eggs from chickens that have been fed seeds and greens, some organic meat and dairy products where the animals have had grass freely available and feeds high in essential fats.

Omega-6 fats:

Seeds and oils:
raw shelled hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds, and their cold-pressed oils. Wheat germ oil is also a good source of omega-6 fats.

Nuts and oils:
almonds, hazelnuts, pecans, cashews, apricot kernels, pine nuts, macadamia nuts, and their cold-pressed oils.

Monounsaturated fats:

These are not essential but are useful, as they can withstand higher temperatures than the polyunsaturated fats above and also have health benefits such as improving the ratio of LDL to HDL cholesterol.

Olives and avocados.
Olive oil can be used in gentle cooking such as stir-fries and roasting as long as temperatures do not get too hot.

Saturated fats:

I don’t want you to eat foods high in saturated fats. Coconuts are my exception, however.

Coconuts and coconut oil
are high in saturated fat but much of this is in the form of medium chain triglycerides that do not need to be processed by the liver and have a slight thermogenic effect (meaning they can raise metabolic rate slightly). They are very stable so can be used for sautéing and stir-frying.

Ghee
is clarified butter, meaning it is butter that has had all its impurities and milk proteins removed. It may be tolerated by those with dairy intolerances. It is high in saturated fat so should be used in only small quantities. I do not recommend it for those with a tendency to weight gain or high cholesterol.

Fats to avoid

Processed fats:
hydrogenated or trans fats should be avoided at all costs. They cause damage in the body and block the use of the essential fats. Their intake has been linked to many disease states including heart disease, obesity, diabetes, and strokes. They can be found in margarines, processed foods, chips, french fries, pastries, cookies, cakes, chocolate, and burnt or fried foods.

Excess saturated fats:
fatty meats, eggs, and dairy products. Omega-3-rich eggs are fine in moderation. Goat’s and sheep’s milk products such as plain yogurt are OK for those who can tolerate them. But the yogurt must be sugar and sweetener free and preferably organic.

Heated or rancid oils:
many oils sold in plastic bottles that are not cold pressed will have lost their beneficial properties. Oils should be stored in a cool, dry place away from heat, light, and air. The fridge may be the best place. Those sold in brown or green bottles rather than clear bottles should be chosen when possible, as these will be better protected from light.

Vitamins and Minerals

Vitamins and minerals are essential to life. Each has a role to play in our health and they are best provided in what you eat and drink, although supplementation may also be beneficial.

Vitamin A and the carotenoids

Essential for vision, eye health, and skin.

Enhances immunity.

Important for bone and teeth formation.