“Get your fats as nature packaged them.  It is best to consume the little fats we need in their original unprocessed, unheated, and natural packages: whole food.” Joel Fuhrman, MD

“Dietary fat (abundantly found in an oil-free, whole foods, plant based diet) is essential for proper functioning, oil is NOT!   Oil, no matter where it comes from, is NEVER a health food.” Matthew Lederman, MD and Alona Pulde, MD

low-fat means:

  • approximately 10% of total calories from fat
  • consuming fats as natural components of food
  • limiting high fat plant foods - olives, avocados, coconut, nuts and seeds
  • no extracted oils or fats – no olive oil, corn oil, soybean oil, sunflower oil, flax oil, fish oil, coconut oil, margarine, butter, shortening, lard, etc.
  • no animal products

% of total calories from fat

Beef (bottom round, lean) 37%

Chicken (skinless, white meat) 23%

Pork loin (lean) 41%

Salmon (Atlantic) 40%

Tuna (white) 21%

2% Cow’s milk 35%

Navy beans 4%

Broccoli 11%

Lentils 3%

Brown rice 7%

Apple 3%

(Source: USDA Agricultural Research Service Nutrient Data Laboratory)

“Between 14 and 17 percent of olive oil is saturated, artery clogging fat – every bit as aggressive in promoting heart disease as the saturated fat in roast beef.” Caldwell B. Esselstyn, Jr., MD

“Furthermore, a study that looked at olive oil’s effect on blood flow showed that a single meal with olive oil caused increased vessel spasm and decreased blood flow compared to control meals.” Matthew Lederman, MD and Alona Pulde, MD

“We also know that the most aggressive reversal of heart disease ever demonstrated occurred when fat was about 10% of total calorie intake.” T. Colin Campbell, PhD

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