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In a previous article, I discussed various types of fats such as trans-fat, monounsaturated fat, etc.  But you may be wonder what kind of oil or foods contain more of the better fats.  For example,  if you have to use oil in cooking, what are the best oils to use and why?  You probably hear about recommendations for olive oil, canola oil, etc.  This page shows very good information about the percentage of monounsaturated, polyunsaturated, and saturated fats in many different types of oils. The worst oils are: butter, cocoa butter, coconut oil, lard, margarine (hard), palm oil, palm kernel oil. The best are:  mustard, conola, almond, macadamia nut, olive, and soybean, flaxseed oil. An added benefit of conola, soybean, and flaxseed oils is that they are high in omega-3.

• Dr. Eric Li 的blog
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Remember that the modern technologies and investment created a huge processed food industry in the developed nations. This food industry was supposed to produce a lot of "easy to digest" (e.g., refined), "nutrients enhanced" (e.g., vitamin D enforced), tasty, and convenient (e.g., fast foods) processed foods. The result of this modern industrial de-naturing has produced generations of metabolic syndrome related diseases.   I wonder if the modern technology of dietary supplement industry will turn out to be similar. For example, eating tofu or other whole soybean products is a thousand year tradition in Asia, and proven to be healthy. Usually, raw soybeans contain between two and four milligrams of total isoflavones/gram.  This is about 0.2-0.4% of isoflavones in raw whole soybean (read more here).  As we know, isoflavones is a phytoestrogen, and has been singled out to be the really beneficial active component of soybeans.   Now there are many soy extracts in the market as soy supplements.  For example, the Ultra Soy Extract  of Life Extension contains as high as 40% isoflavones!   Yes, modern technologies can do wonders.  But if you're not careful, and thinking that you can just take supplements for the nutrition of really good whole foods, you may be wrong!

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I've been trying to write about different fats for our website. However, I saw this CNN article on fats, "Fast facts on fats". It turns out to be a really well written one. It gives a simple concise description about trans fat, saturated fat, polyunsaturated fat, and monounsaturated fat.

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Many women patients in my clinic find it beneficial taking supplements rich in phytoestrogen such as lignans. The answer is dependent on your situation. Phytoestrogen has different effect on different situations. Phytoestrogen is a weaker form of estrogen. In structure, it is similar to estradiol. But in effect, it is a lot weaker. When the body has a lot of its internal estrogen supply, an addition of phytoestrogen from foods actually make the total estrogenic effect less in the body, because it occupies some of the estrogen receptors which would otherwise occupied by the real more potent estrogen. On the other hand, if the body's own supply of estrogen is scarce, eating more phytoestrogen actually enhances the estrogenic effect of to the body. Therefore, you can see it is all dependent on your situation. For example, for a menopausal woman, phytoestrogen may enhance your estrogen in the body, while for a younger woman who has sufficient supply of estrogen, phytoestrogen may weaken the effect. Since phytoestrogen, as opposed to phytoestrogen containing whole foods, may have meaningful impact on your hormone balance, you need to make sure it's done under detailed doctor supervision.

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I was talking to a client. He is a perfectionist in his health, fitness, and look. "I'm scared of tofu. I've stopped eating tofu," said he. "Why?" "My doctor told me it contains phytoestrogen, which can make man woman."

"Well, phytoestrogen is contained in many natural plant foods, oilseeds (such as flaxseeds, sunflower, sesame, olive, etc.), legumes (such as alfalfa, clover, peas, beans, lentils, lupins, and peanuts), grains (e.g. wheat, oats, barley, rice), fruits (e.g. berries, apples), vegetables (e.g. carrots), herbs (e.g. ginseng), alcohol (e.g. beer). Are you going to avoid all of these?" asked I.

In fact, moderate consumption of whole foods containing phytoestrogen is not only safe, but also beneficial for men. See my earlier article about tofu. 

The trick is not to casually eat any phytoestrogen which is extracted artificially from foods.  For example, there're products in the market for lignans extracted from flaxseeds.  These man-made "natural" products become more potent or concentrated.  When taking these products, it must be in conjunction with a hormone program, which
requires careful monitoring and balancing.  Read more on the article on male hormone replacement, as well as YBM Hormone.

• Dr. BT 的blog
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One of the good books on diet is by Walter Last.  Here're some very good points of his on raw foods:   The main biochemical and nutritional benefit of eating raw foods as compared to cooked foods: 1. A higher vitamin and mineral content 2. Minerals are largely present as biologically active colloids 3. An abundance of helpful enzymes and bio-energy or life-force 4. Proteins remain in their natural condition instead of being denatured 5. The absence of digestive leukocytosis 6. Polyunsaturated fatty acids and cholesterol do not become oxidized, and carcinogenic or atherogenic 7. Glucose is absorbed more slowly, protecting the blood-sugar regulation 8. There is no overweight or obesity on a raw-food diet 9. As counted in calories, much less food is required 10. Proven cleansing, rejuvenating and anti-cancer properties   Leukocytosis is an increase of white blood cells in affected organs in response to infection or toxins. This also occurs when we eat cooked food; the intestinal wall becomes flooded with white blood cells but this does not happen when eating raw food. The higher the food has been heated, the stronger is the leukocytosis and the more toxic is this food for our body.    However, there are also some hidden dangers with a raw-food diet.

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There's nothing more confusing than carbohydrates.

• Dr. BT 的blog
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A new study showed that keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.   Yes, I know, life has more fun things to do than everyday writing diaries. It's hard to keep doing this for long term. Thus, it's really important to find better way.   The key here is to be aware of what you eat. Knowing the amount of calories you eat is critical. For example, if you sit at the dinner table, do you know how much calories for a boiled potato? When you are at your office desk, popping open a diet coke, or getting a sports bar at the vending machine, do you know the calories? To know the calories is not difficult - consume you no time! First, get the habit of reading labels. Second, get yourself a pocket calorie counter - just like a small calculator - play with it as often as possible when you're curious about something you don't know. See my previous post "calorie counter at your finger tip."   Over time, you'll be quite knowledgeable about the approximate calories of many foods, and this awareness will help you lose weight! The best thing about this methodology is that it costs you no time!

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