Low carbohydrate

Avocado and lamb cutlets

Posted by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

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Dear Reader,

Welcome to Yummy Lummy. 😊 My target audience is readers who live alone and are keen to cook meals for themselves. If you’re part of a couple, I hope the recipes are adaptable for you, too.

I also share my opinions (not advice) on topics others may (or may not) be interested in. With my recent change in diet (SAD→CSIRO TWD→LCHF), the blog’s emphasis is shifting to sharing my opinions (not advice) on some food and non-food-related topics. Your comments are welcome, even if I may disagree.

I cite most journal articles or books I’ve read and mentioned. You can see the citations at the bottom of the post.

Introduction

I hope you’ve had a good week.

The weather is getting warmer, and with warmer days and evenings comes a greater sense of well-being, at least for me. Today, it is also wet, I don’t mind wet weather. I know many readers prefer colder, dry weather. We’re all different.

Last week, I cooked kangaroo steaks. Coincidentally, this week, I was engaged in conversations at work about kangaroo/wallaby meat and parasite infestation. I enjoy discussing biological threats and their implications for human health, especially when they overlap with my interest in food and cooking.

Work is getting busier, so I enjoy it when my job and personal health and nutrition interests intersect, and I can read and learn more about food, food safety, and human health.

What have I been watching?

Star Trek: The Next Generation

I’ve now finished the seventh and final season in this series. It had some excellent episodes, and in my opinion, the final episode, which wraps the series, is one of the best in the franchise.

I’m going to start watching Star Trek: Deep Space Nine.

What have I been reading?

Standard mental health first aid manual

My employer is encouraging employees to undertake Mental Health First Aid® training. The hope is that collectively, as an organisation, we will look out for each other through greater awareness.

The core of the training is a book, viz., “Standard mental health first aid manual” (fourth edition). (Kitchener, 2017)

During the week I took part in the training and found the manual to be well written and very helpful.

More information can be found at the Mental Health First Aid® website.

Lipoprotein(a) and diet—a challenge for a role of saturated fat in cardiovascular disease risk reduction?

The authors consider new information on dietary recommendations to reduce saturated fat intake to modulate an individual’s global risk of cardiovascular disease (CVD). While it is known that lowering dietary saturated fat intake decreases low-density lipoprotein (LDL) cholesterol concentrations, the findings increasingly show an opposite effect on lipoprotein(a) (Lp(a)) concentrations. Many studies have shown a role for an elevated Lp(a) concentration as a genetically regulated, causal, and prevalent risk factor for CVD. However, there is less awareness of the effect of dietary saturated fat intake on Lp(a) concentrations. The authors discuss this issue and highlight the contrasting effect of reducing dietary saturated fat intake on reducing LDL cholesterol and increasing Lp(a). It appears that a low carbohydrate, high saturated fat diet can reduce Lp(a). (Law et al., 2023)

Honey, what’s in a name?

During the week, Food Standards Australia New Zealand (FSANZ), issued a media release seeking comment on whether the honey from Australian stingless native bees should be permitted. It comes down to definitions of honey, and at the moment, it seems the food standard definition doesn’t accommodate Australian stingless native bees.

Call for comment to permit the sale of honey produced by Australian stingless bees
Call for comment to permit the sale of honey produced by Australian stingless bees.

With Jeremy Clarkson in mind, if the Australian Native Bee Association Inc. is unsuccessful, perhaps they should call it Australian stingless bee juice. 🤔

If you are not familiar with the connection with Jeremy Clarkson, in a search engine (I use Duck Duck Go, but Google, Bing, and others will work), enter search terms like “Jeremy Clarkson”, “Diddly-Squat” “Bee juice” and hopefully you will see the connection.

What have I been listening to?

Into the Heart of Romans: A Deep Dive into Paul’s Greatest Letter (Wright, 2023)

Tom Wright (also known as N. T. Wright) is an Anglican bible scholar who (in my opinion) articulates the historical facts of the bible in a compelling way. I’ve enjoyed listening to his podcast and watching him speak via YouTube videos. He has a winsome approach to teaching doctrine.

Recipe

The more I read about meat in the human diet, the more I favour ruminant species. I’m eating more beef and lamb and less pork and poultry. For my palate, foregut fermenting mammals have a more pleasant flavour and texture in their meat and fat.

I also eat New Zealand Pacific salmon over locally farmed Tasmanian Atlantic salmon. The difference in flavour and texture is distinct. I’m also conscious of the criticisms of the Tasmanian salmon farming industry. This week, I read a newspaper report suggesting the criticism of the industry may create economic hardship for many people residing in Tasmania. I hope they find a solution that allows them to keep employed and improve the health and well-being of the salmon they farm.

Eat me, Gary.

I saw a rack of lamb ribs in the supermarket and felt it speaking to me. “Buy me and eat me, Gary”.

I’m also adding a modified guacamole 🥑 for tonight’s meal. During the week, Lorraine, from Not Quite Nigella, posted a recipe for what she believes is the BEST guacamole recipe.

Equipment

  • Oven
  • Meat thermometer
  • Gas torch

Ingredients

  • Rack of lamb
  • Iodised salt
  • Garlic
  • Rosemary
  • Avocado
  • Red onion
  • Coriander (some people call it cilantro)
  • Lime (for the juice)
  • Birdseye chilli
  • Pork rinds made with lard (no seed oils used)
Rack of lamb. Salted for dry brining.
Birdseye chilli, coriander, garlic, lime, red onion, and rosemary.
Rack of lamb. Dry brined overnight.
Rack of lamb. Dry brined overnight.
Bisected Hass avocado
Bisected Hass avocado

Instructions

  1. Heat the oven to 120 °C for a low cooking temperature.
  2. In the baking tray, add bruised garlic cloves and stalks of rosemary (I bruised the garlic with a metal weight).
  3. Place the lamb on a wire rack over a baking tray.
  4. Insert the meat thermometer into the thickest portion of meat.
  5. Place the lamb into the oven and cook until the internal temperature reaches 55 °C.
  6. If the fat isn’t brown enough, use a gas torch to sear the fat.
  7. When the lamb has rested, carve the cutlets from the rack and sear the cutlets in a hot frypan with some of the lamb fat collected in the baking tray.
  8. Keep the lamb fat for future use. I hope to keep my Lp(a) low with some saturated ovine fat. 😉 🐑
  9. In a medium-sized bowl mix the onion with the lime juice and salt and allow to sit on the counter for 20 minutes.
  10. Tear the coriander leaves and stalks.
  11. Place the avocado 🥑 flesh into a bowl and smash with a fork. I like my smashed avocado to be chunky rather than smooth.
  12. Stir in the onion, marinating juices, chilli, and coriander (leaves and stalks).
  13. Eat the guacamole with the pork rinds before the avocado oxidises because of exposure to oxygen in the air.
  14. If you don’t like avocado, consider serving the lamb cutlets with vegetables or eat it with some extra seasonings like iodised flaky salt and freshly ground black peppercorns. If you’re following a meat-only diet, just the meat will be more than sufficient to satisfy your hunger. If you’re low-carbohydrate eating, the meat and some plant-based real foods like avocado, leafy green leaves, olives, and tomatoes are a good combination. If you’re not concerned with carbohydrates, some sautéed asparagus with hollandaise sauce would be great. If you’re vegetarian or vegan, this animal meat won’t be suitable.
  15. Always give thanks to the Lord.
  16. Eat with whatever implements you prefer. Eating with your fingers is okay, in my opinion. For this meal, I ate the meat lollipops by holding the rib bone and gnawing the meat from the bone. 🦴 I dipped pork rinds into the guacamole and put them in my mouth with my fingers. I didn’t need to dirty a knife or fork. 🍴
Temperature monitoring for a Lamb Rib Rack

Cooking guide for rack of lamb

DonenessInternal Temperature (°C)Internal Temperature (°F)
Rare49–52120–125
Medium-rare54–57130–135
Medium60–63140–145
Medium-well66–68150–155
Well-done71 or higher160 or higher
Cooking guide
Oven cooked rack of lamb.
Oven cooked rack of lamb.
Oven cooked rack of lamb.
Rack of lamb and guacamole.
Rack of lamb and guacamole.
Rack of lamb and guacamole.
Rack of lamb and guacamole.
Temperature monitoring for a Lamb Rib Rack

Thoughts on the meal

Tonight’s roast was an experiment. Many recipes suggest a higher oven temperature, e.g., 200 to 220 °C. Those recipes also recommend searing the lamb before entering the oven. I was interested in knowing the texture if I used a much lower oven temperature and took a low and slow approach to hopefully render the fat better.

It turns out, this approach works well. It takes longer, but the outcome is good. I recognise that many others will disagree and cook their rack of lamb differently. I’m trying to simplify the process and maintain the flavour and texture that suits my palate. This low-temperature approach also resulted in some great pan juices that didn’t evaporate.

Since changing my diet, I’ve been enjoying more lamb. The money I’m saving by not buying starchy, high-carbohydrate plant food and processed food is going into buying better-quality meat.

The birdseye chillies and lime juice gave the guacamole a nice zing. 🔥

While I’m probably eating more meat-only meals, avocado 🥑 is a regular feature in my meals. I am conscious that, unlike beef and sheep which are environmentally friendly when you consider the carbon dioxide sequestration and soil care in regenerative farming, avocado farming has problems. This is especially true for water requirements. (Buxton, 2022)

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

References

Buxton, J. (2022). The great plant-based con: Why eating a plants-only diet won’t improve your health or save the planet. Piatkus.

Kitchener, B. A. (2017). Standard mental health first aid manual. Mental Health First Aid Australia.

Law, H. G., Meyers, F. J., Berglund, L., & Enkhmaa, B. (2023). Lipoprotein(a) and diet—A challenge for a role of saturated fat in cardiovascular disease risk reduction? The American Journal of Clinical Nutrition, 118(1), 23–26. https://doi.org/10.1016/j.ajcnut.2023.05.017

Wright, T. (2023). INTO THE HEART OF ROMANS: A deep dive into Paul’s greatest letter. SPCK Publishing.

Legend

BMI = Body mass index.

CGM = Continuous glucose monitoring.

CSIRO TWD = Commonwealth Scientific and Industrial Research Organisation Total Well-being Diet.

CVD = cardiovascular disease.

FMT = Faecal microbiota transfer.

FSANZ = Food Standards Australia New Zealand.

LCHF = low-carbohydrate healthy-fat eating.

Lp(a) = lipoprotein(a).

LDL = low-density lipoprotein.

Red meat = is the meat of mammals, including pork.

SAD = Standard Australian diet (rich in carbohydrates, poor in healthy fats, and heavy in processed and ultra-processed products).  

T1DM = Type 1 diabetes mellitus.

T2DM = Type 2 diabetes mellitus.

T3DM = Type 3 diabetes mellitus is a new term some people are ascribing to Alzheimer’s Disease.

TOS = Star Trek: The Original Series.

TNG = Star Trek: The Next Generation.

ENT = Star Trek: Enterprise (originally called Enterprise).

DS9 = Star Trek: Deep Space Nine.

The Ekka 2023

Posted by Gary

Introduction

Dear Reader, 

I hope you had a good week. Mine was reasonably busy.

I don’t have a recipe this week. I spent the weekend in Brisbane for my annual visit to “The Ekka” or “The Show” as we knew it as kids.

The Royal National Agricultural and Industrial Association of Queensland hosts the Royal Queensland Show.

Mmm… Dog Sushi at The Ekka. This is a joke, I’m joking. Sushi Hub sponsors the dog and cat pavilions.

I took my daughters plus my eldest daughter’s partner and his nephew. It was the young fella’s first Ekka experience. We all wanted to make it special for him.

It was a glorious day. The sky was clear for most for the day, the sunshine was bright and brilliant, and there was little to no wind. It reached a maximum of 28 °C and it was a perfect day to convert cholesterol to vitamin D.

The Ekka main arena. Mmm… beef 🤤

One of my favourite things about The Ekka is the wood chopping competitions. We sat and watched a few events including some amazing axe men and women at the standing cut, underhand, and team sawing. The sawing event was mind blowing. Those saws are so sharp.

What have I been reading?

I elected not to tackle any new books this week. I caught up on some podcasts and read work-related journal articles.

A couple nutrition-related pieces caught my eye.

Obesity may get a new name. It’s not clear at this stage what name might be chosen because there is debate about obesity as a disease. It could simply be clinical obesity rather than obesity. Many people object to obesity being classified as a disease rather than a symptom of other diseases. The article is a simple read.

Non-alcoholic fatty liver disease has a new name. I don’t know that I’ll remember metabolic dysfunction-associated steatotic liver disease (MASLD). It doesn’t roll off my tongue like non-alcoholic fatty liver disease. I understand the words “alcoholic” and “fatty” cause stigma for some people. The new name does convey an accurate physiological process.

What did I eat?

I declined food on the flight between Canberra and Brisbane. I noticed the other passengers were eating hot pies. Everyone had smiles on their faces. I drank mineral water.

On Saturday morning, I ventured to the local mall and sat down to beef, pork, lamb, chicken, and fungi in the form of a steak, bacon, liver, eggs, and mushrooms. There were also four packets of Lurpak® butter too.

While I was at The Ekka we did the usual visits to all the food stalls, especially in the Food Pavilion where there are often samples available to taste and try.

I enjoyed a couple of yummy olives. One had a Sichuan chilli flavour and was delicious.

I elected not to eat lunch, I wasn’t hungry, so I waited until later in the afternoon when everyone was keen to enjoy a strawberry sundae. The Ekka’s strawberry sundaes are a tradition and worth a momentary departure from my low carbohydrate, healthy fat eating lifestyle.

I savoured every lick as I moved my tongue and lips across the rich creamy ice cream and whipped cream. I slowly allowed the sweetness of the strawberries and ice cream to coat my tongue and buccal cavity. I explored the cone with the tip of my tongue making the most of every new exposure to the ice cream and strawberries. It was worth it.

I know some readers are critical of foods like ice cream, I understand why. The amount of sugar and processed chemicals is obscene. The delight it gave my daughters to sit with me and for us to each enjoy an Ekka strawberry sundae in the sunshine next to the main arena of the RNA Showgrounds while some magnificent cattle were on show was worth every gram of sucrose.

At about five o’clock we made our way to Machinery Hill to find a piece of concrete to establish a position for EkkaNITES. We took it in turns to mind our spot and bags while we foraged for something to eat for dinner. I found some roast beef while my daughters found dumplings, baos, and toasties. The young fella had his first Dagwood dog experience, and he almost inhaled it. I think we’ve turned on a love for deep fried battered pork sausage.

On Sunday morning, I found a place and enjoyed poached eggs, hollandaise sauce, bacon, and pork belly.

Poached eggs with hollandaise on bacon and pork belly. I left the muffin behind.

EkkaNITES

I love EkkaNITES which is the evening entertainment program at The Ekka. This one was pretty special. The Queensland Governor and her husband, both of whom I know personally opened the Royal Queensland Show because it was the first night of The Ekka. The Governor’s husband was my boss for three years when I was a pathology trainee. It was a little weird standing to attention in honour of Her Excellency and her husband as she inspected the Royal Queensland Show guard which comprised ninety-nine ADF members from all three services. Her personal guard consists of mounted Queensland Police. I didn’t know this, but QPOL buys former thoroughbred racehorses for the mounted police.

The other interesting aspect of the opening was praying with an Anglican Priest as he blessed the plough. This is part of Ekka tradition and is a good demonstration of the RNA’s roots in agriculture and primary production. I was surprised by the priest’s prayer, because, as a diocese, Brisbane is not regarded as evangelical which is code for the priests don’t believe the bible is the inspired Word of God. The prayer however had words I could really get behind and it made the day even better as we communed with God. Maybe the Brisbane-based priest understood that rural Queenslanders are a bit different.

The entertainment consists of a wide variety of parts, and it culminates in fireworks. The horse-work this year involved Texas Longhorn steers and a small herd of bison being mustered by stockpersons. There were some other parts which involved singing, dancing, and circus performers. This is all good stuff for those that like that sort of thing. I loved the V8 utes doing circle-work and racing around the arena. The freestyle motocross part was fantastic. Each time one of the young riders was in the air pulling and twisting his motorcycle around in what seemed to be impossible situations I was praying God would keep the rider safe on landing. It’s hard to beat the noise of V8 and motorcycle engines and the smell of ignited petrol. Give me internal combustion engines any day. They bring so much joy.

You may wonder why the horse-work involved North American bovines. The show featured a competition between an Australian stockman and an American cowboy.

EkkaNITES ends with fireworks. Each year the show seems to get better. I love fireworks and The Ekka never disappoints. The whole arena is used and the choreographed work with fire dancers, motorcyclists, scooter riders all trailing sparks and flames from back packs as they speed around and across the arena is fantastic. The music is loud. The engine noise is loud. The smell of smoke and exploding fireworks along with ICE exhaust fills the nostrils. It’s a fitting climax to what was a fantastic day. I was spent afterwards and slept well.

Airport drama

I’m posting this from Brisbane airport. My flight home has been cancelled so I’m waiting to see what might be available later tonight.

Flying this weekend hasn’t been good. My flight from Canberra to Brisbane was delayed by three hours.

I don’t know what time I’ll be home tonight.

 

Have a good week.

Picanha and oysters with hollandaise and crispy kale

Posted by Gary

Jump to the recipe and skip the introduction. 

Introduction 

Dear Reader, 

I hope you enjoyed good health and eating last week. 

What have I been reading?

I’m close to the end of Gary Taubes’ Good Calories, Bad Calories Fats, Carbs, and the Controversial Science of Diet and Health(1). It is a very long book at 640 pages or 25 hours and 35 minutes of listening time. The basic summary is that calories are not all created equally. As a unit of energy, a calorie is consistent; however, the form of the calorie is critical. A calorie of fat will not stimulate the elaboration of insulin like a calorie of sucrose will. Gary advises we must not agree to the thermodynamic equation for weight loss and obesity management. The message is that simply reducing the calories in and increasing the calories out will not always work. The biological effect of that calorie must be considered. Moreover, calorie restriction without restricting carbohydrates will result in constant hunger and craving. Having listened to CASE FOR KETO: the truth about low-carb, high-fat eating(2), Taubes advocates for low-carbohydrate, healthy fat eating.

I’ve also started reading a new 426-page textbook. I am reading this book rather than listening because it’s unavailable as an audiobook. Ketogenic: the science of therapeutic carbohydrate restriction in human health(3) is for health practitioners, including medical practitioners, nutritionists, and professionals in related fields. I wouldn’t ordinarily read a textbook cover to cover (Apart from Pathologic Basis of Disease(4)), but this is a book I’ll likely read comprehensively.

A new low for me 

One of the unintended consequences of transitioning from the CSIRO TWD to a low carbohydrate, healthy fat eating way of living is a new minimal mass. I do not intend to lose more weight, but this week of low carbohydrate, healthy fat eating has had that effect. This meal will hopefully add some weight.

I know the body mass index (BMI) is an imperfect tool, but in my opinion, while crude, it is useful. I currently sit in the healthy weight range but at the upper limit. When I looked at the numbers, I could remain in a healthy weight range and lose another five kilograms. If I keep losing weight, seeing how it makes me feel will be interesting.

Weight Chart 20230729 This spans 2022 and 2023. The horizontal lines are 1 kg increments.

Glucose monitoring

I’m toying with getting a glucometer and measuring my blood glucose after each meal. I’m curious to compare such measurements with a specimen collected on getting out of bed.

Picanha steak

For the first time, I’ve seen Picanha in the supermarket. Picanha is a cut of beef that is popular in Brazil.

Beef cuts Brazil.svg
From wikipedia

The most well-known proponent of picanha on the internet is probably Guga from Guga Foods and his other channel, Sous Vide Everything.

Here is an old video of Guga discussing what he describes as the Queen of Steak.

Recipe 

Equipment 

  • Air fryer
  • Microwave radiation oven
  • Stick blender

Ingredients 

  • Oysters 
  • Picanha steak
  • Lime juice
  • Iodised salt (flaky)
  • Kale
  • Egg yolks – 3
  • Curry powder – 1 teaspoon
  • Apple cider vinegar – 1 tablespoon
  • 100 mL of melted butter

Instructions 

  1. Dry the surface of the meat with a paper towel and lightly season with salt.
  2. Wash the kale leaves.
  3. Put some wet kale leaves into the base of a baking dish and then place a trivet for the steak over it.
  4. Cook the steak (and kale) in an air fryer for five minutes on each side (of the steak) at 180 °C.
  5. Make a hollandaise sauce with the stick blender.
  6. Lay the crispy kale onto a plate and place the steak on it. Add some oysters in shells.
  7. Season the oysters with lime juice and flaky iodised salt.
  8. Pour the hollandaise sauce into a ramekin and use it as a dipping sauce or spoon some over the steak, oysters, and kale.
  9. Give thanks to the Lord. 
  10. Eat with a steak knife and fork. 

Thoughts on the meal 

I know what you’re thinking. Yes, I could have had more vegetables.

The steak was good, and the oysters were plump, firm, and fresh. It all worked well together.

I have no complaints.

Final thoughts 

  • Would you acquire a glucometer to measure your blood glucose?
  • Have you tried picanha steak? What did you think?
  • Do you like oysters?

Photographs 

Air fryer picanha with oysters and hollandaise sauce on a bed of crispy kale
Picanha (I discarded the chimichurri sauce).
Picanha and kale
Pacific Ocean oysters and hollandaise sauce
Pacific Ocean oysters and hollandaise sauce
Air fryer picanha with oysters and hollandaise sauce on a bed of crispy kale

Bibliography 

  1. Taubes G. 2008. Good calories, bad calories: fats, carbs, and the controversial science of diet and health. Anchor, New York.
  2. TAUBES G. 2022. CASE FOR KETO: the truth about low-carb, high-fat eating. GRANTA BOOKS, S.l.
  3. Noakes T. 2023. Ketogenic: the science of therapeutic carbohydrate restriction in human health. Academic Press, an imprint of Elsevier, London.
  4. 2021. Robbins & Cotran pathologic basis of disease Tenth edition. Elsevier, Philadelphia, PA.

LCHF Crumbed steak

Posted by Gary

If you want to jump to the recipe, skip the introduction. 

Introduction 

Dear Reader, 

I hope you have enjoyed a good week. 

I’m continuing to listen to books when I’m not working. 

I’ve finished “The Case for Keto” and am in the middle of “Good Calories, Bad Calories“. The science and health journalist Gary Taubes wrote both books. 

These books are consolidating my understanding of lipid metabolism and the interplay with cardiovascular disease, diabetes mellitus, and other aspects of metabolic syndrome. 

I remember in medical school not being fond of eucaryotic biochemistry as opposed to procaryotic biochemistry. Reading these books, plus books by Timothy Noakes and Nina Teicholz, have at least got my attention. 

I can see the arguments for low carbohydrate, healthy fat eating to inhibit insulin resistance and stave off diabetes mellitus, cardiovascular disease, and hypertension. 

I wanted to see if I could make crumbed steak with pork rinds tonight.

Recipe 

Equipment 

  • Air fryer 
  • Blender 

Ingredients 

  • Porterhouse steak (thinly sliced) 
  • Pork rinds (commercially bought)[1] 
  • Egg (beaten) 
  • Olives 
  • Avocado 
  • Cherry tomatoes 
  • Olive oil 
  • Apple cider vinegar 

Instructions 

  1. Convert the pork rinds to a crumb using a blender. 
  2. Beat an egg. 
  3. Dry the surface of the steak with a paper towel. 
  4. Dip the steak into the egg. 
  5. Dredge the steak through the pork rind crumb. 
  6. Cook the crumbed steak in the air fryer for 10 minutes at 180 °C. 
  7. Make a salad with olives, avocado, and cherry tomatoes. Dress the salad with olive oil and apple cider vinegar. 
  8. Serve the steak and salad with some Dijon mustard and sour cream. 
  9. Give thanks to the Lord. 
  10. Eat with a steak knife and fork. 

Thoughts on the meal 

I liked it. The pork rinds aren’t as crunchy as panko breadcrumbs, but they did the trick. Air frying the steak was also quick, easy, and free of lots of smoke and mess.

I’ll be doing this more regularly.

Photographs 

Pork rinds
Pork rinds
Pork rinds (crumbed)
Thinly sliced porterhouse steak
Pork “crumb” porterhouse steak
Pork “crumb” porterhouse steak with avocado, cherry tomatoes, and olives.
Pork “crumb” porterhouse steak with avocado, cherry tomatoes, and olives.
Pork “crumb” porterhouse steak with avocado, cherry tomatoes, and olives.
Pork “crumb” porterhouse steak with avocado, cherry tomatoes, and olives.

Footnotes 

  1. The only problem with these is the rice bran oil ingredient. Its nutrient characteristics are 38% monounsaturated, 37% polyunsaturated, and 25% saturated fatty acids. I’m not sure if rice bran oil is hydrogenated or not.