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Originally Posted by piper6909
Wow! I did not know that about oils. I use plenty of extra virgin olive oil. I thought I was doing a good thing because I had all but completely cut out butter.
What you say makes sense. I'm going to start substituting legumes for pasta. My biggest hurdle is going to be cooking them. I like to coo and have plenty of ways to cook pasta, but I have no variety when it comes to prepping legumes.
Thank you!
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oil is very controversial. Especially the MCT oil popular with Keto and olive oil with vegans, and Mediterranean diet. But every person process oils differently because of genetics and activity levels. People in Italy and Greece are pretty liberal with their use oils and SOME of them are the healthiest people in the world. others drink and smoke a lot and never exercise. These Mediterraneans have some genetic advantages as well. They get a great deal of sunlight while they are climbing up stairs and steep streets. These two things are incredibly healthy activities that Americans in the same age groups dont really do as a lifelong daily habit.
Most Americans are sedentary and are not outside at "solar noon" when the proportion of healthy sunlight is high and momentarily outweighs the negative of unhealthy sunlight. You get them at the same time, just that the healthy rays dwindle the closer you get to sundown. There's actually an app called "D minder" that plugs in your location and send you an alert when you should step out for 15 minutes or so sunlight. Lay off the orange juice if you spend a lot time in the sun by the way (topic for another day).
And by the way, sunlight is by far the most important healthy activity you can participate in without spending any money. Vitamin D is actually a hormone that is crucial in repairing every major tissue of your body, from bone healthy to eyesight and everything in between. This is a big reason why seniors deteriorate in nursing homes as they spend days on end in sunless rooms. Even with my bed bound father we position the hospital bed he has at home near the window and remove the blankets so he can get some rays at noon. You simply
cannot address the vitamin D deficiency with food... it has to be sunlight. Whole milk may only provide hundreds of units when an older person will need thousands of units a day as they age. Each day without the minimum amount of vitamin D the harder the organs have to work to keep up.
Long story short unless you are very physically active, have a healthy weight, and get a healthy dose of sunlight regularly, use the olive oil sparingly. Eat olives instead, fiber and all. For the salad, if you have no digestive issues use vinegar instead. olives and vinegar thats a good non-inflamatory mix.
As for the beans, just get the canned. There are so many varieties and every one is healthy because fiber, protein and antioxidants at less than $2 bucks is not possible in any other food. Open the cans, rinse the beans well, toss them in an electric pressure cooker. add some chopped garlic, onions, italian parsley, maybe a small amount of ginger, add a cup or two of purified water (tastes better), some vegetable broth maybe, close the lid, hit the digital button to high pressure, close the escape valve on the lid and set it for 10 minutes. The flavorings will soak into the beans under pressure much better than in saucepan. Once its done carefully release the valve with a towel, open the lid and give the beans a final rinse to remove the lectins. You can get one of these electric cookers like the Instant Pot for like $50 on Amazon, Ebay or Walmart. Some work with an app that tell you how long to cook and what setting to use. There are an epic ton of videos on YouTube on how to cook every vegetable, meat, grain, pasta even cheesecake with the Instant Pot. I bought one about 6 years ago before they were really popular. The founder used to sell them by the dozens out of his car and now sells millions on Amazon. Every nationality of people use these to cook beans.
By the way, At least one clinical study found that cultures that ate the most beans (as a major protein source with less emphasis on animal protein compared to infrequent bean eaters) had substantially greater longevity, as much as 10 years. my theory on that is less damage to your telomeres occur with less pesticide exposure. The telomeres to keep it simple are like the caps on your tires air valves. They keep your chromosomes in tact to fight off ageing and protection from disease. Some people with autoimmune diseases and skin issues do not break down the lectins found in the skin of beans and other vegetables like tomatoes, potatoes and eggplant but steaming under high pressure and peeling these foods removes most of the lectins. Other people have the correct genetic code and can break down the lectins without it wreaking havoc in the gut thus avoiding leaky gut or wearing away of the healthy lining of the gut that supports your immune responses.