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Vegetable fats are contained in almost everything produced by the food industry (from breadsticks to ice cream, from crackers to spreads). The origin of these various treated or cooked oils is not usually stipulated on the product labels.
Often the oils that are used are corn, soy, or peanut oil (that is, several of the food substances that are most at risk with regard to genetic manipulation).
As far as allergies are concerned, genetically modified organisms (GMO) present an added risk: the possibility of finding allergens in unsuspected foods, due to the transfer of genes from one vegetable species to another.
This implies that the result is a mixture of various substances that can plausibly cause inflammatory reactions or hypersensitivities.
Aside from the possible intolerances, hydrogenated or trans-esterified (discussed further on) vegetable oils present a risk for everyone’s health. The process by which they are produced modifies the characteristics of the fats. As a result they impede the formation of long-chain fatty acids, critical for the formation of neurons and nervous tissue, and interfere greatly with the systems that regulate cholesterol values within the body.
Once established by the DRIA test, hypersensitivity to individual substances such as Corn, Soy or Soy Lecithin , Legumes, Single seed oils and Nickel Sulphate (refer to the links to the individual profiles) makes a good premise for restricting one’s consumption of vegetable fats, whether hydrogenated or not, and the products that list them on the ingredients label.
Nevertheless, if there is no specific intolerance or if it isn’t expressly forbidden by the doctor, the patient may use raw single seed oils. For example: a person who is hypersensitive to corn must limit his use of the vegetable fats mentioned on this profile and raw or cooked corn oils. He may, however, make free use of extra virgin olive oil, raw sunflower seed oil, etc.
In the food industry, vegetable fats (hydrogenated and non) are mostly used as ‘emulsifiers’ and ‘amalgamators’. These are some of the most commonly found substances in the foods that are available on the market, just to give an idea of the variety of foods we eat daily.
Aside from a few rare exceptions, we can assume that the following groups of foods contain vegetable fats and are therefore to be eliminated from the daily diet:
— Margarine: product containing hydrogenated vegetable fats by definition.
— Packaged foods: crackers, Melba toast, breadsticks (even when the label reads “non-hydrogenated oil” or “olive oil”), potato chips, toasted peanuts and nuts.
— Special breads: Flavored breads, with oil, many whole wheat breads, sandwich bread, flat breads, Melba toast, aperitif toasts (even when they are whole wheat or organic).
— Chocolate, ice cream, candies, some jams: fats are used in these products as stabilizers and emulsifiers. In chocolate it is present in cocoa butter, a treated vegetable fat.
—Mass produced baked goods: cookies, pastries, snack cakes, cakes, deserts, snacks.
— Dried fruit and nuts: almonds, peanuts, walnuts, sesame seeds, dried coconut (usually available in grated form for the preparations of sweets), linseeds, pumpkin or sunflower seeds, all must be eliminated or consumed in a regulated manner if the doctor allows it: the preservation processes lead to a possible alteration of the oils that they contain. “Kohkoh” flour contains sesame.
— Bouillon cubes: even those containing only vegetables and alternative sesame based flavorings (gomashio, tahini).
— Fried foods and cooked fats: the degeneration of the oils induced by heat may cause the formation of ‘trans’ fatty acids, that is, that peculiar arrangement of molecules that seems to be mostly responsible for the damage caused by hydrogenated fatty acids. Needless to say, all fast food is prohibited.
In addition to the foods mentioned above, the diet excludes all cooked foods containing oil of any kind (at least in the initial stage). When oils are cooked, they are subjected to modifications similar to that of hydrogenation.
Even when a food label (for example on a box of crackers or breadsticks) reads “non-hydrogenated oil” or “natural oil”, you can’t be sure what the composition of the fat will be after it has been cooked.
For further information on the importance of the data relating to vegetable fats (hydrogenated and non) use the search words fats and trans within our site. Alternatively, for details on how the use of these substances in cooking affects cholesterol, see cholesterol and total/hdl.
Hydrogenated and trans-esterified vegetable fats
When margarine was introduced on the market (after 1950), its vegetable derivation (produced with heat and under pressure) was used to present a positive and healthful image. In fact, for years consumers all over the world were lead to believe that by using this substance, they would be combating cholesterol.
But in reality, hydrogenated vegetable fats (this is the definition of oils transformed into solids) do reduce cholesterol, but only good cholesterol (HDL). In this way they greatly increase the risk of cardiovascular problems and the production of free radicals in the body.
Even though this data has been available since 1985, it wasn’t until 1995 that the handling of vegetable fats started to cause preoccupation in the official scientific world.
In Nature, all oils have a chemical form defined ‘cis’. During hydrogenation (or trans-esterifaction), the molecules transform into ‘trans’. Total hydrogenation transforms fat into a sort of dead and useless substance, used for frying at very high temperatures, quite similar to a mineral oil (like the one used for automobiles).
For some years now, since this type of esterification of fats into trans has started to draw criticism, the producers (sensitive when their livelihood is at stake) have changed the labels on their products. Since many people are aware of the harmfulness of these substances, the labels that used to read ‘hydrogenated vegetable fats’ were changed to ‘trans-esterified fats’, which is more or less the same thing but with a fancier name that had all to do with marketing and nothing to do with substance.
For people who have a cholesterol problem, it’s worth noting that, compared to a steak every now and then, it’s much more dangerous and insidious to continuously consume hydrogenated vegetable fats. These substances interfere with the body’s cholesterol regulatory systems.
It takes very little to reach a quantity of ‘trans’ fatty acids in the daily diet that is enough to disturb cholesterol metabolism. (A 150g steak contains as much as a single cookie.)
It’s important to pay attention to one’s choice of food oils most of all because experience has taught us that commercial fraud in the oil production field is one of the most common and that it’s much easier to alter a product like margarine than raw oil.
What’s more, fat substances are usually very good vehicles for pollutants like dioxin, DDT (where residual productions of it still exist), numerous pesticides, heavy metals and other toxic substances that can be transited in fat.
We can defend ourselves from this risk by avoiding fats of unknown origin (preferring extra virgin olive oil and organic cold-pressed seed oils or organic butter) as well as abstaining from them periodically.
Weekly abstinence even for those who are not intolerant
Even if a specific reactivity hasn’t been found, since vegetable fats are one of the most common components in our daily diets, it’s worth the trouble to consider taking one day per week of “abstinence ” in order to free the body of any possible overload. On the day of “cleansing”, it’s also a good idea to abstain from various common foods such as Salt, Yeast, Milk and dairy products, Wheat (see the profiles).
In this case the meals on that day of abstinence will be based on simple foods, flavored only with extra virgin olive oil or homemade sauces (mayonnaise, for example)
Here are a few examples.
— For breakfast: fresh fruit as desired, crepes (prepared in a non-stick pan) with fat-free jam, rice milk, herbal tea, freshly squeezed orange juice, puffed rice cakes, honey.
— Lunch and dinner: mixed seasonal salad (without vinegar and with little salt), raw, grilled or boiled vegetables as desired, grilled, boiled or roasted fish, meat or chicken (or possibly cooked in parchment), raw meat or fish carpaccio, boiled rice, baked potatoes, fruit.
Alternatives
Raw single seed oils may be used as flavoring alternatives, as long as they haven’t been found to produce reactivity in the test. These oils ( among which soy, sunflower, corn, peanut, safflower, grapeseed...), compared to oils made with a variety of seeds or to those generically classified as “vegetable fats”, are usually more reliable, even if we can’t exclude the possibility that a single seed oil might contain residues of a mixture of other seed oils.
The description “cold-pressed” further guarantees the presence of a single seed as well as the nutritional quality of the product (cold-pressing allows the oil to retain a great deal of the vitamin content of the seed- most of all vitamin E- and in particular polyunsaturated fatty acids, linolenic Omega -3, and linolenic Omega -6 in their correct ratio).
If you are used to using margarine, you may substitute it with butter (if you’re not intolerant to dairy products), extra virgin olive oil or a cold-pressed single seed oil.
As far as bread is concerned, it’s always wise to ask your baker for a type of bread that is surely fat-free. The biggest difficulty is encountered for packaged baked products.
For breakfast and snack time, unless there are other specific hypersensitivities, cookies, toasts and melba toast may be substituted by cereal flakes and puffed cereal, with puffed rice cakes (readily available in most supermarkets) or puffed rice and wheat, with extruded rice, wheat and bran crackers. Another idea for a breakfast alternative is crepes (see recipe).
Instead of mass-produced sweets and junk food, homemade cakes and cookies are better by far. You can substitute the fats in any recipe with organic butter or, if you are intolerant to dairy products, with high quality olive oil (if your doctor permits it). Dried food is forbidden, though, because it is rich in vegetable oils. As an alternative to ice cream, try zabaglione (maybe even frozen) or a homemade sorbet.
The usual toasts, breadsticks, potato chips and toasted nuts that accompany aperitifs may be substituted by cubed cheese and raw vegetable crudités, alone or together with mayonnaise (see recipe) or some other homemade sauce.
Bouillon may be replaced with the recipe listed below. Remember that if you are used to flavoring your food with a little bouillon, a healthy and tasty alternative can be found in aromatic herbs (garlic, marjoram, parsley, oregano, summer savory, tarragon, thyme, chives…).
In addition to the recipes shown here, many others may be found, together with instructions for the rotational diet, in the books by Dr Attilio Speciani “Le allergie: cause, diagnosi, terapie” (with Marina Speciani Necchi) “Resistere all’inquinamento” and “Superare le intolleranze alimentari” (with Francesca Speciani), all published by Tecniche Nuove, Milano.
Recipes
Important: any form of cooking alters vegetable fats. During the rotational diet raw oil may always be used (unless restricted by your doctor), but must be added when cooking is completed.
Homemade mayonnaise
1 egg, pinch of salt, 1/2 lemon, seed oil ( single seed, cold-pressed or even 1/2 extra virgin olive oil and ½ seed oil) as needed, pepper (optional)
Mayonnaise can be prepared in 3 minutes in the food processor or with an immersion blender at high speed. It is fool-proof as long as you add the ingredients in the correct order and add just enough oil to obtain the proper thickness (the more oil, the thicker the mayonnaise). Place the whole egg in the mixer or container, pour in lemon juice followed by salt and a little oil. Begin blending, adding oil until the sauce reaches the desired thickness.
Vegetable bouillon cubes 1
1 kg onions, 1 kg carrots, ½ kg celery
Chop all vegetables finely, mix together and place in ice cube forms. The cubes may be thawed as needed and added directly to soups, sauces and various preparations.
Vegetable bouillon 2
200 g celery, 2 carrots, 1 onion, 1 zucchini squash, 1 clove of garlic, 1 bay leaf, a little basil, rosemary, sage, parsley, 200 g salt, olive oil
Process the vegetables finely in the mixer. Place the mixture in a saucepan with a little olive oil (unless there is an intolerance) and salt and allow to cook at low temperature for at least 20 minutes. If necessary, add a little water. Cool until the mixture thickens and then blend again in order to form a thick cream. Pour bouillon in a glass container with a little olive oil on the top as a sealant. Cover and refrigerate. Use in the same way as normal bouillon for adding flavor to various dishes.
Crepes
125 g flour, 1 egg, a pinch of salt, 300 cc milk (rice milk in case of intolerance of cow’s milk), a little sugar, 1 tbsp olive oil
Combine the ingredients with a whip or fork until a smooth, but not too liquid, batter is formed. If necessary, add a little more flour. Heat a non-stick skillet (add a little oil if needed) and pour in enough batter to coat the bottom lightly (move the pan in order to distribute the batter evenly). After a half of a minute, flip the crepe and cook the other side. The crepes can be topped with sugar, maple syrup, jam or vegetables
Chocolate salami
60 g sugar, 3 egg yolks and 1 whole egg, 60 g unsweetened cocoa, 100 g butter, 3 or 4 cakes of puffed rice.
Blend the eggs with the sugar. Mix in the cocoa, softened butter, and crumbled rice cakes. Roll up the mixture in a sheet of parchment and place in the refrigerator until firm.
Zabaglione
6 egg yolks, 150 g sugar, 2 dl Marsala or dry white wine
Place the yolks and sugar together in a bowl and whip until mixture is creamy. Continue mixing and add the Marsala (and 2 tablespoons of water) or wine a little at a time. Place a pan of water on the stove and simmer. Place bowl with mixture on top of this bowl and mix until it swells up (it is important that the mixture doesn’t boil because that would make the eggs curdle). Pour mixture into a large bowl and serve tepid, or place in the freezer (when at room temperature) for 3 to 4 hours and stir from time to time to ensure even freezing.
Pineapple and strawberry sorbet
2 pineapples of about 300 g each, 150 g cleaned strawberries, 50 g sugar, 1 lemon
Cut pineapple in half lengthwise, remove pulp and mix together with the strawberries until a smooth puree is obtained. Cover with the lemon juice. In the meantime prepare a syrup by boiling the sugar with 2 tablespoons of water. Allow to boil vigorously for 2 minutes, let cool and add to the pureed fruit. Place mixture in freezer and stir from time to time to ensure uniform freezing. After 3 hours, place the sorbet in the pineapple halves and return to freezer until serving.
Cold fruit cream
4 ripe pears (or 4 peaches or a similar quantity of strawberries), 2 lemons, 2 tablespoons of sugar (optional)
Peel fruit and puree the pulp together with the other ingredients. Pour into 4 cups. Before serving, place cups in the freezer so that the mixture stiffens along the sides. Decorate the cups with pieces of fruit or a little grated lemon peel.
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© This food profile is copyright of SMA Srl Servizi Medici Associati, Via Ariosto 28, 20145 Milan,
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. Health director: Dr Attilio Speciani, M.D., Clinical allergist and immunologist. This material may not be used or reproduced without the publisher’s permission.
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