Fats That Heal, Fats That Kill

by Udo Erasmus

Healing fats are among the necessary nutrients needed to prevent and reverse degenerative disease, heart disease, cancer, and Type 2 diabetes. They can also help reverse arthritis, obesity, PMS, allergies, asthma, fatigue, skin conditions, and yeast and fungal infections. At the same time, more health problems come from damaged oils than any other part of nutrition.

Udo Erasmus exposes the manufacturing processes that turn healing fats into killing fats, explains the effects of these damaged fats on human health, and discloses the knowledge you need to avoid the damaged ones and choose health promoting oils. He also explores the therapeutic potential of flax, hemp, olive, fish, evening primrose, borage, and black currant.

Genres: Health, Nutrition, Food, Nonfiction, Science

456 pages, Paperback

First published January 1, 1993

About the author

Udo Erasmus, Ph.D., introduced the importance of essential fats (EFA's) derived from organic flax seeds to the world. He pioneered methods for producing unrefined oils made with health in mind which are still used today by manufacturers of flax and other oils. Starting in the mid-1980's, Udo popularized the use of flax oil through an exhaustive itinerary of public lectures, which eventually led to TV and radio interviews. His ground-breaking book, Fats that Heal Fats That Kill, became the industry's bible on fats. Later he developed an oil blend which is an improvement on flax oil, offering a better ratio of Omega-3 to Omega-6. This oil blend is free of trans-fats and contains an optimum balanced level of all Essential Fatty Acids necessary for health. Because of Udo's commitment to the field of fats and oils, there are now a variety of high-quality, EFA-rich oils available in health food stores and dispensaries around the world. Udo's contribution to the fields of health and nutrition, along with his pioneering work to establish standards of quality for oil manufacture will continue to benefit humanity for decades to come.

Reviews

[Glenda · Rating 5 out of 5]

Read this book a long time ago and. found the notes in computer.

Fats that Heal: Fats that Kill
Udo Erasmus

All fats – 9 gms of energy per gram
Daily intake – Linoleic (LA) 1000 gms
Alpha-linolenic (LNA) 200 gms

Pg 21 & pg 29-30
Those with impaired liver function – use short chain fatty acids because they are easier to digest & less taxing to the liver.

Short chain FAs – 16 to 18 carbons like butter or tropical fats
1. make energy
2. convert to unsaturated fatty acids
3. make membranes

Your body saves w3s & w6s to use for vital functions – KEY (necessary) for most active tissues like brain, sense organs, adrenal glands & testes.
1. construct membranes
2. creates electrical potentials (nerves)
3. make energy (if needed)

In humans, desaturase enzymes are not able to insert double bonds into the w6 & w3 positions, so we must eat foods…..LA 18:2w6 & LNA (ALA) 18:3w3 are essential….

FATTY ACIDS FAMILIES
Supersaturated W3s (inhibit cancer)

1. Alpha-linolenic Acid (LNA, ALA, Alena) 18: 3w3
Dose – 1 to 2 teaspoons daily or 2 to 9 grams
1. attracts oxygen – increases oxidation
2. absorbs sunlight
3. carries charges & creates basic pH
4. involved in energy transfer

Flax (50% ALA), Hemp (20%) , Canola (10%), Soy(5-7%), Walnut (3-11%),
dk gn veggies (small amt-highly concentrated 50%)

2. Stearidonic Acid (SDA) 18: 4w3
Black Current Seeds

3. EPA & DHA (EPA 20:5w3) ( DHA 22:6w3) Fish Oils
Chinese Snake Oil – 20% EPA

Polyunsaturated W6 Family (PUFAs)
1. Linoleic Acid (LA) 18:2w6
Vital – highest requirement 1 tablespoon or 18 gms per day
Safflower, sunflower, hemp (ideal ration of 3 to 1), soybean, walnut, pumpkin, sesame, flax, corn

2. Gamma-linolenic acid (GLA)
Borage – 20%
Black Current 15%
Evening Primrose Oil 9%

Mother’s milk has no GLA, but does have DGLA.

3. Arachidonic Acid (AA) 20: 0 – non-essential – our body can make it from LA – in meats.

Man-made unnatural Polyunsaturated Fats – Ch 25 or see later in notes

Monounsaturated W6 Family MUFAs (UFAs with one double bond)
1. Oleic Acid 18:1w9
Most Important – found in olive oil, avocado, almond, macadamia, peanut, pecan, cashew, filberts
1. keeps arteries supple
2. resists damage by oxygen
3. fairly stable
4. some - made in skin glands

Monosaturated W7 Family MUFAs
1. Palmitoleic Acid (POA) – tropical oils, coconut, palm kernal, milk
Excess – interferes with making prostaglandins
Saturated Family
1. Stearic Acid
Beef, Mutton, Pork, Coca butter, Shea Nut Butter
2. Palmitic Acid – tropical fats, coconut, palm, palm kernal
Helps feed friendly bacteria & healthy colon
3. Butyric Acid – butter
4. Arachidid Acid - in peanuts (NOT arachidonic acid as in meats)

Other FAs:
Caprylic Acid – (tropical oils – MCT’s – goats milk)
Inhibits growth of yeasts and candida

Medium Chain Triclycerides (MCTs) – 6 to 12 carbons or 8 to 10 carbons – Coconut oils
Need 1 to 2 Tablespoons daily
1. Make energy – GOOD BEFORE WORKOUTS
2. NOT STORED AS FAT
3. EASY ON LIVER

More on relation to exercise and weight loss:
LA & LNA – both shorten the time for fatigued muscles to recover after exercise. They help to convert lactic acid to water and CO2.

EFAs – above 12 to 15 % of total calories – increase rate of metabolic reactions (burns more fat & turns it into CO2, water, and energy. Fat burnoff equals weight loss.

ACID THEORIES:
Mitochondria – breaks down 6 carbon glucose to energy and the first step makes 2 acetates (vinegars-acidic) which become the building blocks of 1. cholesterol and 2. saturated FAs.
If vinegars are made faster than burned, enzymes hook them end to end to make excess cholesterol and SFAs. EXCESS VINEGARS MORE TOXIC THAN DIETARY FATS.

Fat burn off can occur in organs with exercise.
Brain cannot use the energy of fat for fuel, so body converts protein to fuel for brain.

People allergic to grains – MUST EAT EXTRA PROTEIN.


LNA – kills malaria & treats bacterial (staph) infections

RATIO OF 3 TO 1: HEMP IS IDEAL ( 3 LAs to 1 LNA) plus GLA

2 Classes of Lipids: triglycerides and phospholipids
Triglyceride Fats (TGS)

Functions:
1. insulate
2. protect from shock & injury
3. store energy reserves
4. safety mechanism – protects from toxic excess
5. fuel for all organs (not brain)

Excess of TGs - from overeating, poor food choices, & too little antioxidants
Cause:
1. oxidize and damage arteries
2. increase blood clotting

Remedy for excess TGs
1. Take Vitamin B6 - necessary for metabolizing all fatty acids.
2. Take LNA, EPA, DHA - all lower TGs by 65%
3. Exercise lowers blood TGs
4. Take antioxidants for protection

Phospholipids (PLs) Similar to TGs but third position has a phosphate group.
So important to life that any inability to make or use PLs kills the organism.
Functions:
1. membranes – barriers, selectivity, transport
2. fluidize cell membranes
3. store FAs
4. attract O2 – discourages infectious organisms
5. prevents cross linking of FAs

Other chemicals can attach to phosphate groups.

Example: phosphatidyl choline – phospholipids plus choline group. Choline becomes acetylcholine.

Present in lecithin (Phosphatidyl Choline) 18:0 & 18:2w6 (edible detergent)
1. Supplies choline to make acetylcholine (brain & nerve function)
2. Choline helps utilize/emulsify fats
3. Keeps cholesterol soluble – separate from arterial linings & protects from oxidation
4. helps prevent gall and kidney stones by emulsifying
5. increase resistance to disease by role in thymus gland
6. important component of bile – to help bile emulsify and speed up digestion of fats by enzymes

Richest source is unrefined (crude) soybean oil – 2% or more is lecithin containing 57% LA & 5 to 7 % LNA. They spoil rapidly.

Cholesterol :
Vital functions:
1. Compensate for changes in membrane fluidity
2. Makes steroid hormones from cholesterol – sex hormones & adrenal
corticosteroid hormones…..include aldosterone (regulates water balance),
cortisone (synthesis of glucose & suppresses inflammation)
3. Bile acids are derived from cholesterol – digestion & absorption of fats, oils.
4. Secreted by glands in skin – heals skin tissue & prevents infections
5. Pinch hits as antioxidant

*************************************************************************
Sources of : From foods or made in body.
Homemade in body – hooks 15 two-carbon acetates (vinegars) end to end to make a 30-carbon chain…many steps involving different enzyme catalysts, this chain is cyclized & finally 3 carbons are clipped off to make 27 carbon cholesterol…
***********.IMPORTANT NUTRITIONAL QUESTION is to find the source of the 2 carbon acetates (acid - vinegar)********************************************

Our cells break down FAs, sugars, starches, proteins in Mitochondria and clip off 2 carbon acetates at each step. Alcohol also provides acetates for cholesterol production.

Our body conserves proteins for vital functions & also conserves ERAs for non-fuel functions. Since EFAs are conserved for other vital functions, saturated & monosaturated fatty acids are the main sources of acetate fragments from fats.*********************************************
(acid theories – my note)
Foods rich in refined carbs also produce an excess of acetates which push the cholesterol production.

For 70% of population, increased cholesterol consumption decreases cholesterol production within their body….regular feedback system that protects them. 30% may not have adequate feedback system.

Removal of cholesterol: 1. dietary fiber (oats, apples, beans, peas, flax) (not wheat)
Orthomolecular therapists lower high blood cholesterol by 2. dietary manipulation & 3. micronutrient supplementation. 4. exercise

Man Made Oils - oil processing methods – change oil molecules…change way they behave…turned into killing fats….

Importance of protecting oils from destruction by light, oxygen, & heat…best oils turn rancid quickly….should be bought like fresh veggies – in small amounts while fresh….use small cold presses..

Industry created technology for oil extraction, refinement, bleaching, deodorization, …natural substances that keep oils from spoiling were removed ( vit. E, lecithin, carotene) then man made antioxidants were added to extend shelf life….

Result most nutritious oil – flax – disappeared from market (only used to make paint – linseed oil).

Hydrogenation: oils react under pressure with hydrogen gas at high temps…in presence of metal catalyst (nickel, aluminum, copper)….all double bonds are saturated with Hydrogen…..results in long shelf life…commercial applications – frying….keep chocolate solid, but meltable….make veg spreads…..hydrogenate for cheapness and spreadability at the expense of quality.

Partial hydrogenation: not brought to completion….intermediate substances result….destroys w3s rapidly & w6s more slowly….
Trans fatty acids make up the largest part of altered substances, not necessarily the most important in terms of toxicity.
Dutch government banned the sale of margarines containing trans-fatty acids. (Dutch live 5 yrs longer than Americans)
Canada recommends a minimum of 5% LA in all margarines.
World Health Org recommendations: 3% for adult 4.5 % during pregnancy & 5 – 7% during
lactation…..

Alternative: “Becal” brand margarine – no trans-fatty acids, no hydrogenated fats, no animal fats or cholesterol……refined sunflower oil & tropical fats (no w3s)
Also can dip bread into olive, flax …..dipping custom of Mediterranean countries.

A miniscule change – rotation of molecule around a double bond- twists a fatty acid from its natural “cis-“ configuration into unnatural “trans” configuration…..

In biological systems, the trans- form only half-fits into enzyme & membrane structures….cannot do the work that the cis form can do…..body slower to break down trans….disrupts the electrical processes…pg 112 thirteen detrimental effects of trans fats.

Other TOXIC products:

Cottonseed Oil: cyclopropene fatty acid 19 carbons – toxic effects on liver & gallbladder….also contains “gossypol” – has benzene rings that irritates digestive tract, cause water retention in the lungs, shortness of breath, paralysis…..high levels of pesticide residues….

Cetoleic Acid: 22: 1w11 Herring & Capelin Oils, Menhaden & Anchovetta oils (most other fish oils do not contain this)

Ricinoleic Acid: Castor Oil: used as purge – prolonged use leaches minerals & vitamins out of intestinal tissues….

Modified Oils: Heating oils to high temps – toxic ……fried & deep-fried foods – produce cyclic monomers make unnatural fat deposits in liver (fatty liver)……hazards of deep-fired oils….***********************************************

Brominated Oils: olive, corn, sesame, cottonseed, soybean oils…..brominated for purely cosmetic purposes….prevent cloudy appearance or ring formation on necks of bottles…Added to commercial fruit juices…
Cause changes in heart tissue, thyroid enlargement, fatty liver, etc…..
Holland & Germany brominated oils are not allowed in fruit drinks. *************************

Rancid Oils: toxic oxidation products – ozonides, peroxides, (toxic to lungs)…..hydroperoxides, polymers, hydroperoxyaldehydes…impair liver & immune function…..

Erucic Acid: Toxic or Beneficial?
Rape or Mustard Seed oils – contain erucic acid 22:1w9 …..Canola oil comes from rape seed but is low erucic acid – less than 5%…..China & India use rape seed oils in unrefined form …..staple….

Lorenzo’s Oil: 20% erucic acid & 80% oleic acid….boys with ALD….prevents the build up of long-chain fatty acids (c22 to c28) that destroys myelin in the brain….does not reverse damage….reduces concentration of platelets in bloodstream….TCP thrombocytopenis….

Terrorists in your body: free radicals….unpaired electrons…very active….looking for a partner….draw an electron from wherever it can, including another electron pair….body uses antioxidants to neutralize them….

Free radical chain reactions that can occur in oils…..expose oil to light – a photon of light may be caught by an electron on a carbon next to the double bond in unsaturated FA…..the electron is now in excited state…takes off with H neucleus…leaving a lone electron desperate for partner….in turn grabs a partner….repeating the process in chain reaction…….(unless stopped by AO)

Oxygen destroys oil in similar way…..

Unrefined oil contains AOs to “quench” free radicals.
Chlorophyll & “pro-oxidant” metals like iron & copper encourage free radicals. *****************

Ludicrous to remove EFAs from diet because they can form free radicals – just as refuse to breathe because O2 causes free radicals….EFAs are important to life…..
Diabetes, Liver degeneration – usually have lower EFA tissue content….
EFAs bring oxygen into our systems….like a fire starter…. (low oxygen contributes to high hemoglobin- my note)

Safe frying - ….least damaging frying fats – coconut , palm, palm kernal, cocoa butter & butter……in small quantities…..used in moderation, fried butter & tropical fats create fewer health problems than other fried oils….however they are nutritionally deficient…AVOID margarines and *****shortenings….

Low temp frying – monounsaturated oils ….olive, peanut, avocado,….high oleic safflower, high oleic safflower oil….AVOID high temp frying of high monounsaturated fatty acid strains of safflower & sunflower oils….

Safer frying with EFA containing oils: Traditional Chinese cooks first put water in wok….water keeps the temp down to 100 degrees….European gourmet cooking…veggies place in frying pan before oil is added, keeping temp down….

NO-NO’s
Never use for frying: Flax, Hemp, Sunflower, Sesame Seed,
Never pour oil into frying pan and heat & smoke – destroys the oil…caused free radical oxidation ….oil kept at 215 degree for 15 minutes produces atherosclerosis in animals (research)

Boiling and Baking:
Boiling is less destructive of oils…….
Baking: High temps, even browning, damages oils: butter or tropical fats should be used to line baking pans & brush the top of what you are baking….

Summary: If you must fry, use refined oils that contain the lowest of EFA’s and the greatest amounts of SaFas and MUFAs and use sulfur rich garlic and onions in frying to minimize free radical damage…..oils least damaged by high temps and oxygen include:
Butter, tropical fats, peanut oil, sesame oils, olive oils ( into order of preference)

Fractionation : marketing gimmick: appearance of real changes toward using better oils without it being true (hoodwinking customers).

[Craig · Rating 5 out of 5]

This is unquestionably the best book I have ever read on what it means to have "good health" and how to achieve it. Written both at the scientific level and in layman's terms, the book sets forth good reasearch as to how the body functions at the molecular level and why certain fats, protiens, enzymes, minerals and vitamins (there are 50 essential nutrients) are necessary in the right combination to produce optimal health. The author asserts that disease (lack of good health) results from MALNUTRITION and/or TOXINS (including the drugs we take); that the body can heal itself if malnutrition and toxin problems are corrected; that the food/medical/drug industries have disseminated much disinformation to perpetuate their livlihood (high profits are not maximized by selling good, wholesome, nutritious food), and that good health will not be achieved until a person quits eating processed food and returns to natural foods (which is what nature intended). Though he discusses in great detail the 50 basic nutrients essential for our health, his primary focus is on the importance of the omega 3 and 6 "essential fatty acids" (EFAs) which the body cannot produce but must to taken in food. He discusses in detail why these EFAs are so essential to our health (most of Western society is deficient in them). He blasts the refined, heated, hydrogenated oils (trans-fatty acids) as the cause of much of Western civilization's high incidence of degenerative diseases (cardiovasular, cancer, diabetes, auto-immune, etc) and suggests that these staces can be reversed or eliminated altogether (provided the body's organs/systems have not been irreparably damaged) by eliminating bad oils and processed foods (sugars, flours, etc) and toxins. Many helpful suggestions to improve health are offered. It was an amazing read and I highly recommend that every person who desires to improve (or sustain) his/her good health read this book.

[Mksavvy · Rating 5 out of 5]

MUST OWN and USE.
Author doesn't shy away from quoting real research.

very convenient basic info on terminology and great tables to organize all the information in the book.

He is not trying to sell some ideology or convince us of any philosophy of life or something...just giving facts on the biochemistry of fats and [when research hasn't yet provided enough] gives his humble opinion when required.

[Jodi · Rating 4 out of 5]

This book provides a good overview of the different types of fats and oils there are and how much of each of them we should be eating and which fats we need to avoid. In short, we need to eat lots of different types of natural fats and avoid heavily and carelessly processed fats and oils and unnatural trans fats.

This book is a good place to start in learning more about fats and oils.

The author explains:
- An oil is not just healthy or unhealthy, how old it is and how it has been processed and how it is packaged matters. Oils should not be exposed to lots of heat and light in processing and should be sold in dark glass bottles (brown bottles are better than green, and oils sold in clear bottles should be avoided.)
- How to choose the best oils and fats at your local supermarket. This book is not a sales pitch for the author's excellent 'Udo's oil' product and in fact the author also recommends getting lots of your daily fat intake from fresh (and/or freshly ground) seeds and nuts rather than any of the oils you buy in bottles.
- The term 'cold pressed' is meaningless. It just means that heat wasn't applied while the seeds or fruits were being pressed. Look for oils which say that they are unprocessed. Unrefined and mechanically pressed oils are best.
- When buying olive oil all you need to look for are the words 'extra virgin' and possibly organic.
- Freezing oils is okay.
- We have come to believe that oils should be tasteless, but properly pressed oils should be full of flavour.
- Never heat oils above 160 degrees C and 320 degrees F. Do not heat expeller pressed oils at all and only use them to dress cooked foods.
- We need to eat omega 3 and 6 oils in a 2:1 or 3:1 ratio.
- Don't buy ground flaxseeds. Grind your own but always consume them no more than 15 minutes after grinding.

The author of FTHFTK is quite opinionated and believes that animal foods are not really all that good for you. There is an anti-animal foods and animal fats bias that unfortunately runs all through every part of this book. There is also a huge bias against saturated fat and cholesterol containing foods which is also not backed by science. This seems to stem mostly from a vegetarian bias. I feel this unscientifically supported personal bias lets the otherwise very high quality of this book down a bit. These problematic biases are NOT supported in Mary Enig's book, which is one of several reasons why it is superior. Mary Enig also presents more solid information on canola oil and soy oil and why these are not healthy choices.

Erasmus actually lists soy oil as one of the healthiest oils you can possibly eat, it is listed third in a list of healing oils while eggs and and even fresh pressed oils are listed roughly 13 and 11 places down respectively. A list that places eggs at the bottom and not far above foods like margarine just has to be at least a bit 'off.' Instead of just stating the obvious fact that butter is better for you than trans fat filled margarine, the author goes through them point by point!

There is probably also a too big bias towards flax and hemp oil in this book, with the author even claiming that such oils are far better than fish oils for their EPA and DHA content which just doesn't tally with other experts on this issue. (This claim is commonly made by those with a strong vegetarian bias, but not by those that have no bias either way.)

Coconut oil, one of the healthiest oils there is, is barely mentioned in this book. It is not really recommended by this book either, but perhaps this is due to the age of the book and the fact that most coconut oil products were hydrogenated at the time the book came out? This seems at least a possibility. (Or it may be further evidence of the author's bias against saturated fats.)

Erasmus's stance is contradictory on some issues such as the link between cholesterol levels and their impact on health. In one chapter he says that in the future cholesterol level blood test may be seen as very unimportant, and that today the importance of this test is vastly overstated and is just a big health fad. But at the same time how eating each oil affects cholesterol levels is mentioned again and again in the book, which sends a message that cholesterol levels are one of or even the most important issue when looking at dietary fats. The author could be a LOT clearer than he is on why the dietary saturated fat and cholesterol = heart disease hypothesis is wrong. Cholesterol levels are talked about endlessly in this book. Saturated fats are not 'sticky' and your body needs saturated fats and cholesterol to be healthy!

The author also claims that a grain based diet and a diet made up of almost 70% carbohydrate calories is a good choice for maintaining a healthy weight and treating obesity (again see Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage) for information on why this isn't true), that female gender protects against heart disease and that saturated fat intake is linked with cancer and raises cholesterol levels as well (see The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It and Fat: It's Not What You Think for the facts on this) and that 15 - 25 % of calories from fat is an adequate amount for us all - which many authors (such as Mary Enig and Sally Fallon) would strongly disagree with.

(Erasmus's website now states that fat intake of between 15 - 60% is probably ideal, which is interesting.)

If you're very interested in this subject you can get an even more well-rounded fats and oils education by reading this book along with Gary Taubes' book Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage) and of course Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol by Mary Enig plus perhaps also Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats and The Coconut Oil Miracle (Previously published as The Healing Miracle of Coconut Oil).

Udo Erasmus's book is of a high quality but if I had to choose between this book and Mary Enig's book then I have to say that Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol would win hands down. Mary Enig has a Phd in lipid (fat) chemistry and Erasmus does not.

Erasmus's book is also almost 20 years old.

Having said that, the significant amount of information that Erasmus's book also contains on the causes of disease such as poor nutrition levels and overburdened detoxification systems and how what matters is the cause of a disease rather than its labels is very well done. The section on health vs. political and financial interests is also very good. This part of the book contains such important information that many readers may learn a lot from and may not read in many other health books.

It is for this reason that I give this book four stars overall. Three for the information on fats and oils and an extra star for the bonus health information it so passionately imparts on nutrition and detoxification and their role in disease prevention and treatment.

Jodi Bassett, The Hummingbirds' Foundation for M.E.

[Iona Stewart · Rating 4 out of 5]

Unfortunately, I had to read this voluminous book in translation, which somewhat slowed down the process of reading it. It could be said to be almost the definitve work on fats and oils - the only thing is the book's a bit old (from 1993), so it presumably won't contain the newest information in this field.

It is not only a comprehensive work but an extremely ambitious one, in that Erasmus doesn't restrict himself to discussing fats and oils but includes healthy eating as a whole. I found it to contain valuable information. The author is a wise and knowledgeable man.

He goes into absolute detail about the structure of the various oils, and these sections don't make for easy reading for those like myself who are scientifically illiterate.

Some basic details I retrieved from the book are as follows:

1) The essential fatty acids are lineolic acid (LA - omega 6 - and alpha linolenic acid (LNA) - omega 3.

2) Flax oil is the one containing most LNA (omega 3), and supplements of this oil can thus quickly resolve a lack of omega 3, but if one solely consumes flax oil then in the long run symptoms of lack of omega 6 will occur, since flax oil contains 4 times as much omega 3 than omega 6. The ideal ratio of omega 3 to omega 6 is 1:3, and hemp oil has this ratio between the two omega types. However, hemp oil is quite expensive.

3) It is of the utmost importance that we use only the very best oils that have been pressed and packed in darkness in an oxygen-free environment. They should be packed in dark containers and marked with sell-by date.

4) He points out the dangers of reducing one's cholesterol level too much (suicide, cancer), and in fact devotes a whole chapter to questioning the accepted cholesterol theory. (See also "Fat and cholesterol are good for you" by Uffe Ravnskov and "The great cholesterol con" by Malcolm Kendrick.)

5) All margarine and fried food should be avoided. If you absolutely must fry something, use, for example, a little butter. Oils containing essential fatty acids must never be used for frying. When frying in oil, water added to the pan keeps the temperature down to 100 degrees, which temperature is not destructive. Trans fatty acids are dangerous and should be avoided.

6) Erasmus subscribes to Nobel Prize winner Linus Pauling's views that coronary disease is first and foremost due to a lack of C-vitamin.

He devotes a few final chapters to discussing the nature of health, and suggests that doctors should be focusing on this and not on disease.

This book contains an absolute wealth of essential health information, and I have only given a very few pointers.

I would highly recommend this book to those at all interested in their health.There could however be more recently written books available that are equally good or even better. Also my attention has recently been drawn to the fact that Erasmus fails to mention the excellent qualities of coconut oil.

[Eric · Rating 5 out of 5]

A MUST Have!!! Udo is a Genius!

I Think the Title is a bit off...(as I seem to remember the previous version of this book was as well), but the Book and it's content IS BRILLIANT!

"I" have beliefs that lead me to my own sayings or what I believe to be truisms, one for example is "There are no short answers"...another is; "Rumination is Required", and as a result, the answers rarely come immediately...we all have our own Personal Velocity. But we must Start and we must Try to become More Aware and become MORE!

I bought this book when I began searching for the answers in a Wellness/Orthomolecular direction while still being strongly plugged into the generally accepted Allopathic Syptomatic Treatment Paradigm. This was my starting point.

Since reading this book, I have read maybe 30 or 50 health books, researched 100's of papers, both hard copy and Internet based steming from the Orthomolecular and Allopathic Perspectives and I continue to utilize Udos work as a reference volume.

Incidently, I also use another listed book in a similar way...
Mathias Raths' "Why Animals dont' get Heart Attacks but people Do!

p.s., Udo, gets into the really nitty gritty of Carbon Bonds and the CHEMISTRY and the WHY and HOW the body works. Don't let yourself feel too intimidated. You DO NOT need to get bogged down in the Chemistry, he writes to the novice reader as well, so that knowone is left behind. Enjoy!

Enjoy!!!

[Simala Kureishy · Rating 3 out of 5]

Read if you wish to get an indepth understanding of fats and oils, their extraction, refinement, etc. at the molecular level. I don't agree with his stand on saturated fats.
Most notable example quoted in his book is that of the brilliant German scientist, researcher and medical doctor - Dr. Johanna Budwig.
Dr. Budwig developed a formula for cancer patients and other patients deficient in Linoleic acid. By consuming the protein-oil combination of flax seed oil and low fat cottage cheese, Dr. Budwig was successful in dissolving solid cancer tumors (in her patients) within a span of three months.
Dr. Johanna Budwig observed the blood in sick patients, deficient in linoleic acid, to have green pigmentation but once the deficiency was cured the blood became healthy and a wholesome red again. Thus the patient became healthy and all manifestations of the disease disappeared.

[Jaroslav Tuček · Rating 2 out of 5]

I really wanted to like this book, and am almost tempted to recommend reading it - if only for its exposition of the oil processing industry's harmful practices. Unfortunately, the lipid-related material proper is largely without references and reads like little more than a sales pitch for Udo's overpriced concoction. I am not a biochemist and do not have the expertise to verify the author's claims ... he simply does not strike me as a trustworthy voice on the subject. Unless you enjoy taking people with vested interests on faith, I'd recommend choosing a different book.

[Heidi · Rating 5 out of 5]

This is the scariest book I have ever read... and the one every single person should read.

[Merko · Rating 5 out of 5]

Outstanding explanation of dietary fats and the effect on the body...great read!!!

[Rakesh · Rating 4 out of 5]

Essential reading for good health. I would have given it a 5 star, except for the fact the various of the author’s recommendations are based on theory or conjecture, and not backed by scientific evidence.

[JD Mumma · Rating 5 out of 5]

The visuals in this book makes the information so much easier to understand, learn and remember!

[Jasia Sarich · Rating 5 out of 5]

Read over 20 years ago and found it very informative - changed what fats I used and how I used them

[P A T · Rating 5 out of 5]

No BS Book. Must read for everyone. Everyone page is jampacked with knowledge.

Highlights on google docs

[Ilah · Rating 2 out of 5]

I've been on a marathon of fat themed books lately, all of the point of view that we need a variety of clean, organic fats, including saturated fats from coconut and animal sources, and that trans and oxydized fats are the only real bad guys. I'm reading this one primarily to check out the opposition. Boy is this a contract from Know Your Fats, which focuses exclusively on documented studies and explanations of the biochemistry of every fat in existence, and includes numerous charts. I'm certain Dr. Mary Enig wrote this book in response to this "oil salesman". and so it's entertaining to watch him throw statements around without any references, and remember what Mary stated in her book. For example:
Udo: Oxydized saturated fats and cholesterol clog arteries.
Mary in my head: Biopsies of arterial plaques show that they contain 60% polyunsaturated fats (Udo's darlings) and, oh yeah, saturated fats don't be oxydize. All those single electron bonds don't let oxygen in, (dummy).
Udo: Saturated fats have long carbon chains, up to 28, which are bad and hard to digest. And everyone knows saturated fats are primarily found in animal fat i.e. they are BAD.
I looked up the chart in Mary's book which lists the length of carbon chains and their food sources, and saturated fats from dairy or meat vary from 4 to 20 carbons. The longer ones only exist in plant sources. The shortest polyunsaturated fats are 18 carbons long, and the coveted omega 3 fatty acids EPA and DHA are 22! So maybe long chains are entirely bad after all? Never mind that no polyunsaturateded fats make it into the medium chain category.
This goes on and on, he includes valid information from time to time, but only to push his theory, and the way he words it, it's sometimes difficult to recognize. Saturated fats aren't stable, they are "lethargic and uninteresting" as opposed to the unstable polyunsaturates which need to be refrigerated to prevent rancidity. I wonder what kind of people he hangs out with? Does he prefer addicts and people with mood disorders because healthy, balanced people are boring, tell the truth and show up on time? Gotta wonder.

[Shireemartin · Rating 4 out of 5]

I actually had 20 pages left in this book, but I had to take it back to the library and then I moved. I'm bummed. I really loved this book. It took a LONG time to get through and there was a lot of chemistry that I wish I would have just skimmed instead of trying too hard to understand it. But, I learned a lot about diet and human health. The principles haved definitely helped me make some changes that have been very welcome. I have noticed big differences in mine and my family's health. So, in summary, it may be hard to get through, and introduces some pretty bold ideas that depart from what we've always believed about nutrition, but it is worth a read!

[Emerald Mansfield · Rating 4 out of 5]

Very informative. Everyone should take a look at this book and read parts. The majority of the population fails to understand the basics about this important food group. Udo Erasmus explains things in easy to understand, every day language while explaining necessary terms like what omega in (omega 3s 6s etc.) mean. So no excuses people; learn your fats. Better living through education.

[Kimba · Rating 4 out of 5]

As entertaining as it is illuminating. Some truly eye-opening and crucial information contained in here from one of the pioneers of lipids and EFA research. If only he'd referenced it properly, it could be an immensely useful text. As it stands, best for getting a thorough overview but you still have to conduct your own research of the peer-reviewed literature.

[Mike Spinak · Rating 4 out of 5]

It's been probably more than 15 years since I read this, but a lot of it stuck with me.

This is a brilliant book for understanding fats, and for understanding their role in health. That said, research in fields like organic chemistry, biochemistry, nutrition, etc., has made huge advances in the last couple decades, and I wouldn't be surprised if this book is now somewhat out of date.

[Ester Serraz · Rating 4 out of 5]

It makes and exhaustive analysis regarding fat and its effects in health. Includes some technical information but it's pretty clear and easy to understand (some basic knowledge on chemistry might help but it isn't a must)

Not a book to get a "quick overview" but a deep understanding on this topic. I personally loved it.

[Collins · Rating 4 out of 5]

The best book on the health affects of oil, and fats both positive and negative. Outlines the vital importance of fats for brain and cellular health. Also explains dangers of "bad" and the benefits of "good " fats and what they are.

[Andrew Hodgson · Rating 5 out of 5]

Mostly excellent and still vital after years. A few chapters dip into faith to be kind, or quackery, but tremendous amounts of science on fat types and digestion. Tragically, food matters continue to get worse year by year though anyone can make a personal health change at any time.

[Kevin · Rating 3 out of 5]

Beginning was good info on the world of fats but the last half was tedious and rambling about random health issues

[Sonia Jones · Rating 4 out of 5]

One of the best on the subject of fats

[Millie]

Great book. A must read for anyone who wants to understand the role of fats and what they do in the body.

[Trisha · Rating 3 out of 5]

This book had too much info in this. About fats and the chemical structure of it. It talks about the different diseases that can be helped with the proper fats.

[Kristin · Rating 5 out of 5]

Great resource

[Mrs Reddy Mallender-Katzy · Rating 5 out of 5]

I'ts an interesting information packed book