Fat has been wrongly accused. We have associated the name “fats” with unwanted body fat, but it has been proven time and time again that dietary fat doesn’t make you fat! Even more importantly, these molecules such as Omega-3 Fatty Acids are ESSENTIAL to the growth, development and maintenance of our brain, liver, heart and kidneys as an important source of nutrients.
When you are walking the aisle in the grocery store with all the oils… are you choosing the healthiest oils to cook with? Most people are misinformed as to the type of oils they should be using for different types of cooking. Let’s cut through the mess and choose correctly from now on…
Cooking on High Heat
Choose oils that are stable, that don’t oxidize or go burn easily. When oils oxidize, they form free radicals which are harmful to your cells and can damage your DNA.
Best for cooking at high heat.
90% of Fatty Acids in Coconut Oil are saturated, making it very resistant to high heat. It is also particularly high in Lauric Acid, a fatty acid which can improve Cholesterol and help your body to eliminate unwanted bacteria and pathogens. The fats in coconut oil can also boost your metabolism slightly and increase the feeling of fullness relative to other fats.
When choosing Coconut Oil, Virgin Coconut Oil is organic, tastes good and has powerful health benefits.
In the past, butter has been demonized for its high saturated fat content, but butter is actually good for you!
Margarine on the other hand, is truly awful.
REAL butter, ideally from Grass-Fed Cows contains Vitamin A, E and K2, and is rich in CLA and Butyrate fatty acids, which have powerful health benefits. CLA can lower body fat percentage in humans and Butyrate can fight inflammation, improve gut health and has been shown to make rats completely resistant to becoming obese.
There is one caveat when cooking with butter – Regular butter DOES contain tiny amounts of Lactose and Milk Proteins that have not been clarified during the churning process. For this reason, it can burn during high heat cooking like frying… but there is a solution.
Clarified Butter or Ghee is a great option for removing all lactose sugar and proteins, leaving you with pure butterfat. Here is a great tutorial on making your own Ghee at home! DIY Ghee
Cooking on Lower Heat
These oils can burn when exposed to high heat, however they are quite nutritious and are not a cause for concern when cooked on lower heat levels.
Olive oil is well known for its heart healthy effects and is believed to be a key reason for the health benefits of the Mediterranean Diet.
It has been shown to raise good cholesterol (HDL) and lower the amount of oxidized bad cholesterol (LDL) that circulate in our bloodstream.
Olive oil does contain fatty acids with double bonds (more sensitive to heat), however it has been shown to be relatively resistant to lower heat levels.
Make sure to choose high quality Extra Virgin Olive Oil which contains more nutrients and antioxidants than the refined types… and it tastes so much better. A drizzle of cold Olive Oil and Balsamic Vinegar is often all the salad dressing you will need!
The composition of Avocado Oil has been found to be very similar to Olive Oil. It can be used for many of the same purposes as Olive Oil. It can be used to cook on lower heat, or can be used cold.
Fats and Oils to Avoid!
The components of Canola Oil is actually quite good overall, however theissue is that Canola Oil has a very harsh processing method to ensure the removal of Toxic Euric Acid from the Rapeseeds.
The following oils should be avoided at all costs – their processing methods are incredibly harsh, the final products are highly processed and refined and contain very high levels of inflammatory Omega-6 fatty acids. New data has been shown to link these oils with serious diseases including heart disease and cancer.
- Soybean Oil
- Corn Oil
- Cottonseed Oil
- Canola Oil
- Rapeseed Oil
- Sunflower Oil
- Sesame Oil
- Grapeseed Oil
- Safflower Oil
- Rice Bran Oil
Common Vegetable Oils have also been found to contain 0.56-4.2% Trans Fats which are highly toxic. It is important to read the labels of food products and avoid these seed and industrial oils altogether.