influence on cardiovascular health. On the Perfect 10 Diet, I want you to include
nuts in your diet as a healthy snack, but be sure to always place a serving in a
cup. Doing so will prevent you from overeating. If you eat too many nuts, you
may hinder your weightloss efforts because of their high caloric content. Several
large studies have shown that people who eat nuts more than 4 times a week
lowered their risk for heart disease by 40 to 50 percent. Macadamia nuts contain
selenium, which research indicates may prevent cancer. Buy nuts only in airtight
jars or packages, and not from open bins, as they could be rancid.
I also encourage you to buy macadamia butter and almond butter from
healthfood stores. Macadamia or almond butter paired with wholegrain bread
make an excellent healthy breakfast that’s rich in good fats and leaves you full
and hunger-free for hours.
Peanuts are legumes, not nuts, so they’re not included in this category. Eat
peanuts in limited amounts since they contain higher quantities of omega-6 fatty
acids, which can undermine your health if eaten to excess.
Nut Oils
Nut oils include almond, macadamia, walnut, and other nut varieties. Although
these monounsaturated fats are quite stable, they can still oxidize when heated.
Nut oils should always be purchased cold pressed (meaning that they were
extracted without the use of high heat or any chemicals).
Nut oils are ideal for light cooking and over salads. They should be stored in a
sealed tin or dark bottle kept in a dark place to protect them from air and light
(both of which can hasten oxidation). It’s not necessary to freeze or refrigerate
these oils unless they are used infrequently.
Canola Oil (Manufactured)
Canola oil is extracted from the poisonous rapeseed tree; its name stands for
“Canada oil.” It is refined or manufactured. Canola oil is genetically modified
and contains erucic acid, a toxic fatty acid removed by mechanical and solvent
extraction. The oil is marketed as a good source of omega-3 fatty acids, but most
of the omega-3s are lost during the refinement process.
Canola oil, at times, is partially hydrogenated to make it more stable. What
does this mean for the Perfect 10 Diet followers? Needless to say, you should
pass it up. If you must use canola oil, buy the organic, expeller-pressed,
nonhydrogenated variety available at healthfood stores. The presence of any
trans fats in your diet will hinder your weightloss efforts and harm you.