Food/Health/Wellness
Three Top Healthiest Cooking Oil
There is so much confusion about cooking oil, so learn and choose the best.
Actually, choosing the best oil depends on how you use them, that is, cooking, frying, stir-fry, sauteing, dressing or sizzling, (that is for salads). The best oils are those with low smoking points, (the temperature at which oil starts to burn or smoke). Smoking points vary from one oil to the other.
Oils, which are actually dietary LIQUID FAT, are classified into two main types:
Saturated Fats
These fats have more hydrogen molecules, making them stable (or solid) at room temperature. Examples are coconut oil, butter, lard, cheese, fatty meat, and glee. Eating a lot of saturated fats can increase your risk of high cholesterol levels, which is detrimental to heart health and can lead to high blood pressure and stroke, both are serious cardiovascular diseases.
Is there any good in Saturated Fat then?
This depends on how some saturated fats affect individuals, as different types affect people differently. The biggest culprit is the ones in meat and processed foods. Processed foods also contain a high level of salt (used to preserve it), so the combination of saturated fats and salt is dangerous to health (risk of high blood pressure, heart attack and stroke). However, there is not enough study to prioritise one saturated fat against another, so it is best to avoid it altogether.
Foods high in saturated fats
- fatty cuts of meat
- meat products, including sausages and pies
- butter, ghee, and lard
- cheese, especially hard cheese like cheddar
- cream soured cream and ice cream
- some savoury snacks, like cheese crackers and some popcorn
- chocolate confectionery
- biscuits, cakes, and pastries
- palm oil
- coconut oil and coconut cream
Unsaturated Fat
Unsaturated fats are less stable because they contain fewer hydrogen molecules, and therefore liquid at room temperature. Unsaturated fats are primarily found in plants and fish.
Unsaturated fats can be either monounsaturated or polyunsaturated fat, classified by their unique chemical structure. Monounsaturated fats contain Omega 7 & 9, whereas polyunsaturated ones contain Omega 3 & 6.
Trans Fat
Trans fat is another particular type of fatty acid naturally found in animal-derived foods like meat, cream, and milk. It is possible to make trans fat by adding hydrogen molecules to liquid vegetable oils to make them solid, (hydrogenation). They do this to extend the shelf-life of the product. In the UK, if used, this needs to be declared on the label.
Trans fat is found mainly in cookies and pies, baked products like cakes, crisps, frozen foods, etc.
‘’Artificial trans fats are very harmful to your health and are linked to an increased risk of heart disease, blood clot formation, insulin resistance and cancer. Trans fats stiffen cell membranes, making them prone to damage as it alters their protective action and increases permeability, allowing toxins to penetrate the cell.’’ naturopathy-uk.com
Smoke Point & Rancidity
The oil smoking point is the temperature that oil turns to smoke when heated.
‘’Rancidity, a condition produced by aerial oxidation of unsaturated fat present in foods and other products, marked by an unpleasant odour or flavour. When a fatty substance is exposed to air, its unsaturated components are converted into hydroperoxides, which break down into volatile aldehydes, esters, alcohols, ketones, and hydrocarbons, some of which have disagreeable odours. Butter becomes rancid by the foregoing process and by hydrolysis, which liberates volatile and malodorous acids, particularly butyric acid. Saturated fats such as beef tallow are resistant to oxidation and seldom become rancid at ordinary temperatures.’’ Britannica.com
Both oxidation and rancidity produce some toxic chemicals in the fat that can cause cell damage and or genetic mutation.
It is, therefore, best to avoid frying altogether.
Which Oil then?
As I mentioned earlier, it depends on what we need the oil for. What is important is to avoid refined oils. This is because the process of refining oil actually denatures the oil.
Eight Refined Oils To Avoid
- Rapeseed oil (canola oil)
- Safflower oil
- Sunflower oil
- Corn oil
- Soybean oil
- Cottonseed oil
- Margarine
- Vegetable oils
Three Top Oils for dressing:
- Flaxseed oil (cold-pressed)
- Extra virgin olive oil (cold-pressed)
- Walnut oil (unrefined, cold-pressed)
Three Top Healthiest Cooking Oils (under 180 degrees centigrade)
- Extra virgin olive oil
- Avocado oil
- Macadamia oil
The victim mentality and the blame game, Gustavo Gallina, said it is like saying the dog eats my homework, that no one has an excuse not to be better by the day. No one is really a victim, he says below:
The Takeaways
- Avoid saturated fats and replace them with unsaturated ones (olive oil, oily fish like mackerel, salmon, herring, and nuts), and totally avoid transfat.
- All types of fat are high in calories, so eating too much can lead to weight gain. Being overweight or obese is a risk factor for heart and circulatory disease, and many other diseases.
- Always check food labels for saturated fat contents to help you choose properly.
- ‘Vegetable sources of omega-3 fats are not thought to have the same benefits on heart health as those found in fish. Find out more about healthy eating as a vegetarian.’ www.nhs.uk
- Frying, especially at high temperature produces free radicals which damage the cells, so avoid frying your foods.
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