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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: Oil in salad dressing: Necessary?
Date: August 31, 2007 at 6:14 am PST

In Reply to: Oil in salad dressing: Necessary? posted by Steve on August 30, 2007 at 1:44 pm:

Hey Steve

Extracted Oils are not "necessary" in salad dressings, nor are they
a necessary component in a diet. Oils are highly refined, highly
concentrated, high calorie dense, low (overall) nutrient dense

Itís no surprise that when oil was added to some foods, the
absorption rate of the lipid soluble component of the food (i.e.,
carotanoids) increased. But, this doesnít automatically mean that
the oil is necessary of the increased absorption rate is better.

However, if you had just added more of the original food, in the
same calorie value as the added oil/fats, you would have ended up
with even more TOTAL caratonoids. What I mean is that in one of
the studies they used tomatoes and oil. They compared the
absorbed amount from tomatoes without oil and from tomatoes
with oil. But it wasnt a fair comparison. What they needed to do
was to equal out the calories in both examples. If you compare a
tomatoes (lets say 22 calories) to a tomato (22 calories) with a TB
of oil (120 calories), itís not fair, because you added 120 calories
to the second one. So, to even it out, they should compare what
happens if you add 120 calories of more tomatoes to the first
tomatoes vs. adding 120 calories of oil to the second tomato.

1 tomato (22 calories, 3165 mcg lycopene, 552 mcg beta carotene)

I TB Olive Oil (120 calories, 0 mcg lycopene, 0 mcg beta carotene)

Now, they say, add the oil to the tomato and the relative
absorption of the lycopene and beta-carotene go up, Maybe so.

But, what if you just added 120 calories of more tomatoes? Eat
about 5 more tomatoes. Not only would you get about 17406
mcg of lycopene, and 3037 more mcg of beta carotene, you would
also get 8 more grams of fiber, 6 more grams of protein, 68 mgs
of Calcium, 1,8 mgs of Iron, 74 mgs of magnesium, 162 mg of
phosphorus, 1603 mgs of potassium, 86 mg of vit c, etc etc
Even though the "relative" absorption may be slightly less, you still
win on Total absorption of the carotenoids and of EVERYTHING
else. Plus you get more food, higher satiety and you dont get
hungry. Which fills you up more, 1 TB oil or 5 more tomatoes? :)

Besides, All plants including vegetables contain fat. Maybe not as
much as some high fat foods, but they range from around 5-15%
of calories.

>>What is your opinion about the necessity of eating vegetables
with a fat source?

If you mean the naturally occurring fats that are already in the
vegetables, I am all for it. If you mean the addition of extracted
refined oils and fats, I am not for it.

>>Is it necessary or is it optimal?

Certainly not necessary or optimal.

>>If it is either do reduced fat sauces (i.e. 30 calories per serving
instead of 80 calories) provide enough fat?

I am curious what you mean by a "reduced fat" sauce. If I make (or
buy) a sauce from whole tomatoes and vegetables and the percent
fat is around 5-12%, is this a "reduced fat" sauce or a "natural
occurring" fat sauce? If I add oil to the sauce is this an "increased
fat" sauce or a "naturally occurring" fat sauce. If i take the sauce
made with the oil and then remove the oil, is this now a "reduced
fat" sauce.

I think we have our perspectives in this world backwards. ;)

A natural unrefined unprocessed whole foods plant based diet,
provides enough fat.

In health?

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