Healthy Cooking Oils – The Ultimate Guide

You have many options when it comes to selecting fats and oils for cooking.

But it’s not just a matter of choosing oils that are healthy, but also whether they stay healthyafter having been cooked with.

The Stability of Cooking Oils

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or gorancid easily.

When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to 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 (1).

Alright, now let’s discuss each type of cooking fat specifically.

The Winner: Coconut Oil

When it comes to high heat cooking, coconut oil is your best choice.

Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat.

This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens (2, 3, 4).

The fats in coconut oil can also boost metabolism slightly and increase feelings of fullness compared to other fats. It is the only cooking oil that made it to my list of superfoods (5, 6, 7).

Fatty Acid Breakdown:

• Saturated: 92%.
• Monounsaturated: 6%.
• Polyunsaturated: 1.6%.

Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has powerful health benefits.

The saturated fats used to be considered unhealthy, but new studies prove that they are totally harmless. Saturated fats are a safe source of energy for humans (8, 9, 10).

Butter

Butter was also demonized in the past due to its saturated fat content.

But there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff (11).

Real butter is good for you and actually fairly nutritious.

It contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits.

CLA may 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 (12, 13, 14, 15, 16).

Fatty Acid Breakdown:

• Saturated: 68%.
• Monounsaturated: 28%.
• Polyunsaturated: 4%.

There is one caveat for cooking with butter. Regular butter does contain tiny amounts of sugars and proteins and for this reason it tends to get burned during high heat cooking like frying.

If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat.

Here’s a great tutorial on how to clarify your own butter.

Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.

Olive Oil

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.

Some studies show that olive oil can improve biomarkers of health.

It can raise HDL (the good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream (17, 18).

Fatty Acid Breakdown:

• Saturated: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.

Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking as it is fairly resistant to the heat (19).

Make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Plus it tastes much better.

Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.

Animal Fats – Lard, Tallow, Bacon Drippings

The fatty acid content of animals tends to vary depending on what the animals eat.

If they eat a lot of grains, the fats will contain quite a bit of polyunsaturated fats.

If the animals are pastured raised or grass-fed, there will be more saturated and monounsaturated fats in them.

Therefore, animal fats from animals that are naturally raised are excellent options for cooking.

You can buy ready-made lard or tallow from the store, or you can save the drippings from meat to use at a later time. Bacon drippings are especially tasty.

Palm Oil

Palm oil is derived from the fruit of oil palms.

It consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates.

This makes palm oil a good choice for cooking.

Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.

However, some concerns have been raised about the sustainability of harvesting palm oil, apparently growing these trees means less environment available for Orangutans, which are an endangered species.

Avocado Oil

The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.

It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Fish Oil

Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids.

The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.

However, due to its high concentration of polyunsaturated fats, fish oil shouldnever be used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.

Flax Oil

Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA).

Many people use this oil to supplement with Omega-3 fats.

However, unless you’re vegan, then I do recommend that you use fish oil instead.

Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty (20).

Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.

Canola Oil

Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it.

The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.

However, canola oil needs to go through very harshprocessing methods before it is turned into the final product.

Check out this video to see how canola oil is made. It is very disgusting and involves the toxic solvent hexane (among others) – I personally don’t think these oils are suitable for human consumption.

Nut Oils and Peanut Oil

There are many nut oils available and some of them taste awesome.

However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking.

They can be used as parts of recipes, but do not fry or do any high heat cooking with them.

The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.

There is one exception, however, and that is macadamia nut oil, which is mostly monounsaturated (like olive oil). It is pricey, but I hear it tastes awesome.

If you want, you can use macadamia oil for low- or medium-heat cooking.

Seed- and Vegetable Oils

Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.

Not only should you not cook with them, you should probably avoid them altogether.

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 (21, 22, 23).

Avoid all of them:

• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Canola Oil
• Rapeseed Oil
• Sunflower Oil
• Sesame Oil
• Grapeseed Oil
• Safflower Oil
• Rice Bran Oil

One study also looked at common vegetable oils on food shelves in the U.S. market and discovered that they contain between 0.56 to 4.2% trans fats, which are highly toxic (24).

It’s important to read labels. If you find any of these oils on a packaged food that you are about to eat, then it’s best to purchase something else.

How to Take Care of Your Cooking Oils

To make sure that your fats and oils don’t go rancid, it is important to keep a few things in mind.

Don’t buy large batches at a time. Buy smaller ones, that way you will most likely use them before they get the chance to damage.

When it comes to unsaturated fats like olive, palm, avocado oil and some others, it is important to keep them in an environment where they are less likely to oxidize and go rancid.

The main drivers behind oxidative damage of cooking oils are heat, oxygen and light.

Therefore, keep them in a cool, dry, dark place and make sure to screw the lid on as soon as you’re done using them.

http://authoritynutrition.com/healthy-cooking-oils/

Is Coconut A Super Food?

Can this humble, hairy fruit prevent heart disease and Alzheimer's?

A growing band of supporters - including scientists - are singing the healing and restorative praises of coconut.

They cite research and evidence to back their arguments and claim this humble, hairy fruit contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer's.

They haven't convinced everyone: the Heart Foundation strongly disputes their claims and says coconut oil in particular is an unhealthy saturated fat and should be avoided. But retired CSIRO scientist and honorary research fellow at the University of Queensland, Mike Foale, says the Heart Foundation has got it wrong. Foale has been studying the coconut palm for more than four decades and believes coconut is asuperfood.

"There is both scientific and abundant anecdotal evidence of great health benefits, including increased energy, weight loss, natural antibiotic activity, cholesterol reduction and insulin stabilisation," Foale says.

While the popularity of bottled coconut water could be described as a fad, Foale is a devotee of the oil. "Coconut oil is a staple for millions of tropical coastal people worldwide and those people do not suffer from heart disease while on their traditional diet," he says.

The case for coconut

"Coconut oil is the healthiest oil on earth," says Dr Bruce Fife, who runs the Coconut Research Center in the US. While he doesn't dispute that the oil, extracted from the meat of mature coconuts, is mostly made up of saturated fat, Fife says scientific evidence shows it is a healthier version.

"Coconut oil is unique because it is composed predominately of medium-chain triglycerides (MCTs)," he says. "The size of the fatty acid is extremely important because physiological effects of medium-chain fatty acids in coconut oil are distinctly different from the long-chain fatty acids more commonly found in our diet.

"It's the MCTs in coconut oil that make it different from all other fats and, for the most part, gives it its unique character and healing properties. Few foods nowadays contain MCT. By adding coconut oil to your diet you can literally eat your way to better health."

He cites a long list of ways coconut oil has been found to benefit human bodies. He says it:

• Protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
• Helps treat malnutrition because it is easy to digest and absorb.
• Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
• Helps diabetics by slowing sugar release into the bloodstream.
• Prevents strokes and brain disorders such as Alzheimer's andParkinson's.
• Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.

However, these claims are hotly contested by major organisations such as the Heart Foundation and the Dietitians Association of Australia (DAA). Fife dismisses such bodies' lack of support for coconut oil as "prejudiced and outdated".

"Saturated fats do not cause or even promote heart disease," he says, citing a 2010 research survey that looked at 21 different studies. "There was no evidence saturated fats were harmful."

The case against

While protection against heart disease is one of the claimed benefits of coconut oil, the Heart Foundation ironically strongly recommends avoiding it.

"Coconut oil, milk and cream are all high in unhealthy saturated fat, which raises bad cholesterol levels, clogs the arteries and increases the risk of heart disease," says Barbara Eden, the Heart Foundation's senior manager of food supply.

"Our recommendations are based on good-quality scientific evidence and don't recommend eating foods high in saturated fat. There are many healthier oils that don't raise cholesterol levels or increase the risk of heart disease."

DAA spokeswoman Tania Ferraretto agrees and says the evidence of any health benefits from coconut oil is inconclusive.

She believes it is a dietary fad and consumers should beware of any product that makes broad-sweeping health claims.

"It has a high saturated fat content – 85 to 90 per cent – which should be avoided," Ferraretto says. "A product like coconut oil is not ever going to provide a miracle cure. If you want to be healthy, eat a healthy diet and exercise."

Perhaps the last word should go to the findings of a 2010 research conference that concluded the effect of a particular food on heart disease should not be judged solely by how much saturated fat it contains, because different saturated fatty acids may have different cardiovascular effects.

More research is needed, but in the meantime, there's one thing we can all agree on: coconut products taste great.

Coconut oil prevents tooth decay

Coconut oil fights bacteria responsible for tooth decay and could be a healthy, non-chemical additive in toothpaste and mouthwash, Irish research suggests. Scientists found that when the oil was treated with digestive enzymes it became a powerful killer of mouth bugs that can lead to dental caries.

How much coconut oil?

The Coconut Research Center's Dr Bruce Fife recommends one to three tablespoons of coconut oil a day for health maintenance. It can be used for frying and baking or it can be added to foods such as popcorn instead of butter.

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/is+coconut+a+superfoodr,19899

Is Coconut Water Good For You?

Source: www.bodyandsoul.com.au/nutrition

Madonna, Demi and Lara Bingle all swig it, but opinion is divided as to whether coconut water is the wonder health drink some claim it to be.

Advocates say coconut water - the clear liquid inside a young coconut - is a nutritional goldmine. Already popular in Brazil, where sales top $300 million a year, coconut water is one of the fastest-growing new food categories in the UK and sales doubled in the US last year, thanks to investment by Coca-Cola, PepsiCo and Madonna, who poured $1.5 million into the brand Vita Coco and convinced Matthew McConaughey and Demi Moore to do the same.

Not to be confused with coconut milk, the fattier, pulped coconut meat, pure coconut water has been available fresh from health food outlets and in pre-packaged form in Asian supermarkets for years, and has just made its Australian debut in general supermarkets.

The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it's full of natural electrolytes.

But Tania Ferraretto, an accredited practising dietitian with Nutrition Professionals Australia, says, "At this point I wouldn't recommend coconut water to my clients." Aloysa Hourigan, senior nutritionist with Nutrition Australia, agrees. "I think the claims for coconut water are probably overrated. It's unlikely to be harmful and it has got some mineral component, but it doesn't have a high nutritional content."

Health claims

It's a low-fat health drink. Deemed a healthy alternative to sugar- and kilojoule-packed soft drinks and juices, pure coconut water is a natural beverage with no artificial additives or sweeteners. It's cholesterol free, 99 per cent fat free, low in carbohydrates and naturally occurring sugars and has less than 100 kilojoules per 100ml (most flavoured varieties use 100 per cent fruit extracts).

It also boasts zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins. But Hourigan says the latter two are not at a substantial level and Ferraretto warns that the bottled source may not be as good as the real deal. "What's the shelf life for all these components and are they still active when they've been on the shelf for a while?" she asks. She says you also need to remember that coconut water is not kilojoule free.

It's better than a sports drink

Dubbed "nature's Gatorade", coconut water is a natural isotonic drink that provides many of the same benefits as formulated sports drinks, including the electrolytes calcium, magnesium, phosphorus, sodium and potassium, but in their natural form.

"While it's a marketing advantage to say it's natural, in the real world your body doesn't distinguish between the electrolytes coming from coconut water or from a sports drink," says Ferraretto. And while a small Malaysian study found it caused less nausea, fullness and stomach upset than sports drinks, and could be used for whole-body rehydration after exercise, she would not yet recommend it for athletes.

"Although it does provide electrolytes and a little bit of carbohydrate, a sports drink is specifically formulated for athletes and the electrolytes and carbohydrates are at the right level." She says the rest of us get all the hydration and electrolytes we need from a healthy diet.

It slows down ageing

Fans say coconut water can promote smoother, more youthful-looking skin. They claim it's a natural source of cytokinins, a group of plant growth hormones that help regulate cell growth, development and ageing. Rich in  potassium, antioxidants and lauric acid, cytokinins are said to balance pH levels, strengthen and hydrate connective tissues and even reduce the risk of age-related diseases. Dab it onto skin and you may also reduce acne, cellulite, eczema, stretch marks, wrinkles, age spots and sagging skin. But Hourigan says no scientific studies back any of this up.

It's almost as good as a blood transfusion

According to the UN, coconut water's chemical profile is so similar to blood plasma it has been used intravenously to save lives in developing countries and during World War II. In the Pacific, it was siphoned  directly from the nut to provide emergency transfusions for wounded soldiers. It is also used as a home remedy for dehydration-related ailments such as cholera and gastroenteritis, although a West Indian study warned against using it in severe cases. "When medical saline isn't available it can replace water and salt," Hourigan agrees. "But it doesn't contribute enough glucose."

Regulates blood pressure, blood sugar and cholesterol

Research shows that coconut water can improve blood circulation, lower elevated blood pressure and reduce the risk of heart attacks and strokes, says Dr Bruce Fife, director of the Coconut Research Center and author of Coconut Water For Health And Healing (Perfect Paperback). Advocates also claim it helps increase HDL (good) cholesterol, reduces plaque formation, moderates sugar absorption and improves insulin sensitivity. "People at risk of high blood pressure and stroke need more potassium and less sodium, but I'd like to see more studies on [coconut water and] cholesterol and diabetes,"  Ferraretto says.

Good for digestive and urinary health

Coconut water claims to be a cure-all for a range of digestive and urinary ailments and has been used in the tropics to treat stomach flu, dysentery, indigestion, constipation, intestinal worms, bladder infections and malfunctioning kidneys. It's a natural diuretic and is said to prevent urinary tract infections (UTIs) and kidney stones. Research from the Philippines found drinking coconut water up to three times a week may reduce stone size and the need for surgery.

Ferraretto argues that water is better for hydration and urine flow and says if you're worried about UTIs, try cranberry juice. "We know there's some evidence there," she says. Coconut water is considered safe for children as well as pregnant and breastfeeding women and there are no known side effects, however there are some things to watch out for:

• The fresher the coconut water, the better. Once exposed to air and warm temperatures, it rapidly ferments and loses its nutritional value.
• If you have nut allergies, check with your GP.
• Avoid coconut oil if you have heart disease, kidney disease or are on a low-potassium diet. Regulate your potassium levels if you consume coconut water and potassium supplements, as too much potassium can impact on the heart.
• It may have a laxative effect.