Not all cooking oils are created equal. New research shows some cooking oils have been linked to many serious diseases, including heart disease and cancer.
Choosing the right fats and oils in your food preparation has a dramatic impact on your health. Oils that are rich in Omega-6 or polyunsaturated fatty acid (PUFA), hydrogenated and partially hydrogenated, should be completely eliminated from your diet. It is these oils that actually harm the body.
Examples of these oils include canola (rapeseed), corn, vegetable, safflower, sunflower, peanut, soybean, cottonseed and grapeseed oil.
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.
However, new data links these oils with many serious diseases, including heart disease and cancer. These oils can also be found in fake butter spreads, most prepackaged foods, canned nuts, and most restaurants use them.
Recent studies have shown the average consumption of these oils is an astounding 72 lbs. per person per year!
Selecting the right cooking oil is essential for good health. It’s not just a matter of choosing cooking oils that are healthy, but also whether they stay healthy after the heating process. When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you shouldn’t be consuming. The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.
Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. It is these double bonds that are chemically reactive and sensitive to heat.
Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.
Oils to AVOID completely:
- Canola Oil
- Corn Oil
- Soybean Oil
- “Vegetable” oil
- Peanut Oil
- Sunflower Oil
- Safflower Oil
- Cottonseed Oil
- Grapeseed Oil
- All fake butter substitutes
BEST OILS TO COOK WITH
Coconut Oil is best when it’s cold-pressed and virgin. Do NOT buy refined coconut oil. Your coconut oil should smell like you’re on a beach in the Caribbean. It has a high heat threshold and contains medium-chain fatty acids that can support both fat loss and your nervous system. Coconut oil stimulates the thyroid gland which helps speed metabolism and has been shown to aid in weight loss. It also helps regulate blood sugar levels, cholesterol levels, boosts immune system, fights free radicals, and can reduce the risk of type-2 diabetes and other degenerative and inflammatory diseases.
Red Palm Oil is made from the palm fruit instead of the palm kernel, and in its unrefined state, it is high in vitamin E and beta-carotene. It’s also stable under high heat and great for cooking. Make sure when buying palm oil that it is certified sustainable.
Organic Pastured Butter / Ghee- Clarified Butter (from a grassfed cow) – Contains ALA and CLA which can promote weight loss. Also, contains healthy short chain fatty acids and has a higher heat threshold. Stick with organic, grassfed only when buying butter. Kerrygold Grass Fed Butter is available at Trader Joe’s, Whole Foods, Costco, Sprouts.
A NOTE ON OLIVE OIL
Olive Oil – Olive oil has tremendous health benefits…when it is pure. Unfortunately, much of the olive oil found on grocery store shelves are fake. Read this article to learn which brands can be trusted.
I don’t recommend olive oil for cooking because of its low smoke point. When heated to approximately 200 degrees, olive oil becomes carcinogenic. Look for cold pressed extra-virgin olive oil and use it on salads and other cold dishes.
Store olive oil in a dark, cool place to keep it from oxidizing too fast. You can store it in the fridge if not using promptly. It will become cloudy in the refrigerator but will return to normal once back at room temperature.
The fats found in olive oil can help lower cholesterol, and aid in the normalization of blood sugar and insulin levels, which can be particularly beneficial for people with Type 2 diabetes.