Are you consuming dangerous oils?
What to keep and what to toss!
You are staring at the cooking pan wondering what to sauté your veggies and fry an egg with. Should I use oil or water? Grape seed, canola, vegetable, olive, coconut or butter–there are so many options. Experiencing the negative effects of a poor decision flood your mind. What is safe for cooking and what isn’t? Lost and confused you wonder if maybe you should just skip the frying pan and eat a salad.
Join me in uncovering secretes of fats and oils.
Here you will learn:
- What makes fats different
- 3 healthy heat tolerant oils
- 3 healthy med heat tolerant oils
- 3 healthy cold dish oils
- Oils to avoid completely
What makes them so different?
Fats and oils are made up of fatty acids and there are three categories:
- Saturated fatty acids. Saturated fats can pack tightly together. Ever look at butter at room temperature? It’s a solid. Since the fatty acids are so tightly packed together they are extremely stable and can withstand high heat without being damaged, making them the best choice for cooking.
- Monounsaturated fatty acids are less packed together. They are moderately stable cooking oils and are best suited for low to medium cooking heats.
- Polyunsaturated fatty acids. These are most of the plant oils and do not pack together. Ever remember seeing solid olive oil or canola oil? They are easily damaged by heat and should not be used for cooking.
Healthy cooking oils
There are a few things you should keep in mind when looking for healthy cooking oils and fats. Nutrition density, heating capacity, and flavor combination.
Remember: anytime you cook with oil you risk over heating it, and this will damage the fat/oil composition. Damaged fats and oils can cause oxidation and lead to the formation of carcinogens and other dangerous compounds for your health.
I recommend the following oils.
High heat tolerant cooking oils:
1. Coconut oil:
This is one of the most unique oils and my favorite. It is completely saturated and has been linked to reducing cholesterol, heart disease, weight loss (yes I said weight loss) and healing digestive issues. Coconut oil has a high amount of MCFA (Med Chain Fatty Acids). It has been shown to support fat loss and a healthy nervous system. It’s great for sautéing, baking, soups and tastes wonderful on Gluten free toast or pancakes.
2. Avocado oil:
This uncommon oil has a variety of uses. Having a smoke point of 510 degrees makes it great for sautéing and frying. Avocado oil is plum full of healthy fats that beautify your skin, shine your hair and promote brainpower!
3. Organic pastured butter or ghee:
Studies show that butter or ghee can promote weight loss because of its high levels of healthy fats. These fats can tolerate heat well and are not susceptible to rancidity. Because of the possible toxin contamination, only buy organic and pastured dairy products.
Low-to-med heat healthy cooking oils:
Keep in mind that low-to-med heat oils can oxidize and produce dangerous free radicals when over heated. Do not over heat.
1. Extra virgin olive oil:
Packed with monounsaturated fatty acids, olive oil has quite the healthy punch. Studies have shown it reduces cholesterol, heart disease and enhances brain function. It is sensitive to heat with a low smoke point of 200 degrees. Olive oil is best consumed in salads, dressings and garnishes.
2. Sesame oil:
Sesame oil is a fun and distinctive oil with a very robust, nutty flavor. Used mainly in Asian dishes this oil adds a burst of savory taste recipes. It is best for baking, stir-fries and my favorite cold salads!
3. Walnut oil:
Walnut adds an obvious nutty flavor to any dish and is best for low heat dishes. These nutritious nuts are loaded with healthy omega 3 fatty acids. Omega 3 fatty acids do a fabulous job in reducing inflammation in the body.
Cold dish healthy oils:
Many oils have tremendous health benefits but can be sensitive and be damage easily when exposed to heat, light and air. Avoid using the following oils for cooking.
1. Flaxseed oil:
This is a tremendous source of inflammation reducing Omega-3 fatty acids.
2. Grapeseed oil:
Grapeseed is very low in saturated fatty acids and high in polyunsaturated fatty acids making it fairly unstable but great for your waistline. It can be used for low heat cooking or cold foods.
Oils that may be dangerous to your health
Current research suggests that there are many oils that we thought were healthy, are actually are not. The following oils are extremely high in omega-6 fatty acids. When consumed in high proportions cause inflammation. They are also very unstable (easily rancid) and cause free radical formation. It is recommend to limited the following oils.
1. Soybean oil:
91% of soybean oil today has been genetically engineered (GE) and chemical treated. The result GE is a genetically modified organism or GMO.
According to the center for food safety GMOs occur “by removing the genetic material from one organism and inserting it into the permanent genetic code of another, the biotech industry has created an astounding number of organisms that are not produced by nature and have never been seen on the plate. These include potatoes with bacteria genes, “super” pigs with human growth genes, fish with cattle growth genes…” GMO’s and chemicals in our food cause distress and disease in the body.
Read more on GMO’s: GMOproject and Food safety
2. Canola oil:
This is the most dangerous oil and should be avoided. During processing oils are heated to high temperatures, treated with chemicals and then partially hydrogenated. Canola oil has been created in the lab, lets leave in it’s home.
3. Sunflower oil:
Like soybean oil sunflower oil is high in omega-6 fatty acids. Many packaged foods contain sunflower oil that is partially hydrogenated and dangerous.
4. Cotton seed oil:
Cottonseed oil is high in saturated fatty acids (heart problems) and polyunsaturated fatty acids (easily gone rancid).
5. Corn oil:
Most corn oil comes from GMO crops and can produce harmful chemicals when heated.
Now you know what oils are healthy and what oils to stay clear of.
You and I both know that there is so much to learn and I’m here to help guide you to the best most healthy you!
Choose the best-suited oil for your meals!
- Cooking: coconut, avocado, organic butter, and ghee.
- Cold dishes: Extra virgin olive, flax, and sesame oils.
Take action now:
1. Look to see what oils you have in your home and consider replacing the bad with good and healthy. When it’s not in your house you wont be tempted to use it. Make a choice now to care for you and your family. Clean out those cupboards!
2. Share this with friends or family who would benefit from a healthier life. Ask them to help support your healthy oil choices. Getting support from those around you is KEY to lasting change. Spread the oil word!
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