Real Food (38 page)

monounsaturated
fats
— Fatty acids with one double or unsaturated bond in the carbon chain such as oleic acid in olive oil, chicken fat, and lard.
Monounsaturated fats are relatively stable and suitable for cooking, especially combined with saturated fats.

myocardial infarction (
MI)
— A heart attack. Occurs when a coronary artery supplying oxygen-rich blood to the heart muscle is blocked. If the heart
is deprived of oxygen for more than a few minutes, heart cells die. Arrythmia, a chaotic heartbeat, may also occur.

oil
— A collection of triglycerides that are usually liquid at room temperature.

omega-3
fats
— Essential fatty acids that the body cannot make and must be obtained in the diet. ALA (in flaxseed, walnuts, purslane)
and EPA and DHA (fish oils) are omega-3 fats. The omega family is essential for making eicosanoids. The industrial diet lacks
omega-3 fats, which leads to obesity, diabetes, heart disease, cancer, and depression.

omega-6
fats
— Essential fatty acids that the body cannot make and must be obtained in the diet. LA, gamma-linolenic acid, and arachidonic
acid are omega-6 fats. The omega family is essential for making eicosanoids. The industrial diet contains too many omega-6
fats, which leads to obesity, diabetes, heart disease, cancer, and depression.

plaque
— See atheroma
polyunsaturated
fats
— Fatty acids with two or more double or unsaturated bonds in the carbon chain. Most vegetable oils (corn, safflower, sunflower
oil) are polyunsaturated and liquid at room temperature. Polyunsaturated fats are highly unstable and subject to oxidation,
or damage, from heat and light. Fish oil is also polyunsaturated.
prostaglandins
— Potent hormonelike agents, produced from the essential omega-3 and omega-6 fats and found in many body tissues. Prostaglandins
are involved in all cellular activity. They affect inflammation, blood pressure, and metabolism, among many other bodily functions.

risk
factor
— A factor statistically associated with a disease. A risk factor may or may not
cause
disease. A risk factor that isn't causal is called a marker. Several hundred risk factors for heart disease include high homocysteine
and CRP, inflammation, smoking, diabetes, gum disease, high blood pressure, and being overweight, sedentary, or male.

saturated
fats
— Fatty acids abundant in meat, lard, dairy foods, breast milk, and coconut oil. Saturated fats are usually solid at room
temperature and stable at high temperatures, which makes them ideal for cooking and baking. Their carbon atoms are saturated
with hydrogen atoms.

statins
— Drugs used to block cholesterol synthesis. Stains deplete the body of the antioxidant CoQ
₁₀
, interfere with metabolism of EFA, damage the liver, and cause muscle weakness and memory loss.

thermic
effect
— The energy used to digest food. Protein has a higher thermic effect than carbohydrate or fat. Medium-chain saturated fats
such as lauric acid (found in coconut oil) speed up metabolism compared with long-chain polyunsaturated fats such as those
in corn oil.

thrombosis
— A blood clot. Burst clots are one cause of heart attacks. Omega-3 fats reduce clotting.

trans
fat
— Produced when unsaturated fats undergo hydrogenation in which liquid oils (typically corn or soybean) are bombarded with
hydrogen atoms to fill their unsaturated bonds to make them solid and shelf-stable. Trans fats cause heart disease, diabetes,
cancer, arthritis, and other problems. A natural form of trans fat occurs in ruminants. A precursor to CLA, it is chemically
different from synthetic trans fat and perfectly safe.

triglycerides
— Three fatty acid molecules attached to a glycerol molecule. All fats and oils (lipids) are made of triglycerides.

unsaturated
fats
— Fatty acids with one or more double (carbon-to-carbon) bonds. A fatty acid with a single double bond is called monounsaturated;
with two or more, it is polyunsaturated. Most vegetable oils are predominantly unsaturated.

vitamins
— Discovered mostly between 1900 to 1930, the thirteen known vitamins are organic molecules essential in small amounts for
health. They are either fat- or water-soluble.

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Appreciation

I am grateful to my agent, Jennifer Unter, who worked hard to make this book possible and to make it a better one; to Cindy
Embleton for her indispensable research; to grass farmers Joann Rogers and Joel Salatin for answering many questions; and
to Kathy Belden at Bloomsbury for her astute suggestions. I am deeply thankful to Rob Kaufelt, Stephen Hargrave, Robin Shuster,
and my wonderful family— Charles, Denise, and my parents— for many hours spent listening, reading, and editing. I could not
have done it without you.