Lesson 14 of 19
In Progress

→ Exercise 5. Learn more about oil.

Marjorie June 3, 2020
Lesson
Materials

We agree that there are all sorts of perspectives on nutrition! Our perspective highlights whole foods.

  • Eat olives instead of olive oil;
  • Eat avocados instead of avocado oil.
  • Eat sesame seeds, and maybe the very occasional teaspoon of sesame oil for flavor.
  • Use nuts and seeds in salads and salad dressings – unless of course you are allergic.

We feel this perspective is born out by nutrition science. But there is very wide acceptance of extracted oil – and a lot of public health messaging as well – about the benefits of olive oil. Our perspective may differ from yours, and we hope (if that’s the case) that differing perspectives don’t cause you to disconnect. Take what you love from our training!

Here is some more background that informs our perspective on olive oil. Choose at least one of the below to explore.

Olive Oil is Not a Health Food
https://www.drfuhrman.com/elearning/eat-to-live-blog/84/olive-oil-is-not-a-health-food

[The Effect of Dietary Oils on Blood Lipids and the Risk of Ischemic Heart Disease With Special Emphasis on Olive Oil. A Literature Review]
https://pubmed.ncbi.nlm.nih.gov/11572048/?dopt=Abstract

Dietary Monounsaturated Fatty Acids Appear Not to Provide Cardioprotection
https://pubmed.ncbi.nlm.nih.gov/20725810/

Olive, Soybean and Palm Oils Intake Have a Similar Acute Detrimental Effect Over the Endothelial Function in Healthy Young Subjects
https://pubmed.ncbi.nlm.nih.gov/17174226/?dopt=Abstract

Postprandial Effect of Dietary Fat Quantity and Quality on Arterial Stiffness and Wave Reflection: A Randomised Controlled Trial
https://pubmed.ncbi.nlm.nih.gov/23841960/

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The Truth About Olive Oil

 

What? Cooking with no oil??

It’s worth sharing that the Instant Pot has a saute function. We saute onions (all the time!) without using any oil. It works! It barely even needs to be monitored; An optional stir now and again. (Add the liquid part of the recipe if it starts to brown beyond your comfort level.) We also have a slow cooker recipe for onions that requires no monitoring, and makes delicious onions. An air fryer also offers a way of getting crispy deliciousness, without the added oil.

 

Wrap-up

Check the Materials tab if you would like to view some additional nutrition science resources.

This is a “freebie” exercise, in that there is nothing to report back. We do find that the more we know about nutrition, the more motivated we are to eat healthfully.

Resources on oil 

Recipes: Oil-free dressings
https://sites.google.com/site/hgkprintablerecipes/big-list-of-no-oil-salad-dressings

Olive Oil is Not a Health Food
https://www.drfuhrman.com/elearning/eat-to-live-blog/84/olive-oil-is-not-a-health-food

The Truth About Olive Oil
https://www.pritikin.com/your-health/healthy-living/eating-right/1033-the-truth-about-olive-oil.html

Study: [The Effect of Dietary Oils on Blood Lipids and the Risk of Ischemic Heart Disease With Special Emphasis on Olive Oil. A Literature Review]
https://pubmed.ncbi.nlm.nih.gov/11572048/?dopt=Abstract

Study: Dietary Monounsaturated Fatty Acids Appear Not to Provide Cardioprotection
https://pubmed.ncbi.nlm.nih.gov/20725810/

Study: Olive, Soybean and Palm Oils Intake Have a Similar Acute Detrimental Effect Over the Endothelial Function in Healthy Young Subjects
https://pubmed.ncbi.nlm.nih.gov/17174226/?dopt=Abstract

Study: Postprandial Effect of Dietary Fat Quantity and Quality on Arterial Stiffness and Wave Reflection: A Randomised Controlled Trial
https://pubmed.ncbi.nlm.nih.gov/23841960/

 

 

More Nutrition Science

Book: Eat to Live, by Dr. Joel Fuhrman

Website: https://NutritionFacts.org

Study: Intake of mushrooms reduced breast cancer risk by 64%
https://pubmed.ncbi.nlm.nih.gov/19048616/?dopt=Abstract

Study: Vegetable extracts radically reduced proliferation of cancer cells
https://www.richardbeliveau.org/wp-content/uploads/233.Boivin.pdf

Study: Vegetables, Fruit, and Cancer Prevention: A Review
https://pubmed.ncbi.nlm.nih.gov/8841165/

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