What Everyone Should Know About Oils
Not All Oils are Created Equal!
If you're anything like me, you grew up on olive oil. My mom used olive oil for EVERYTHING! Honestly, it's the only oil that I really knew existed. But as I began my wellness journey I learned that not all oils provide the same health benefits, and some are actually detrimental to your health.
"Oxidative stress is like a rusting. That rusting, that decay, it's aging, it's gross. You don’t want that in your body… By far the most common reason I find why people are oxidizing their cell membranes is cooking with olive oil. Everyone is cooking with olive oil on high heat, way too hot. Even medium is too hot."
Dr Apostolos Lekkos, Functional Medicine MD on Be Well By Kelly Podcast Episode 9
What is a Smoke Point and Why Does It Matter?
As mentioned above, the reason that olive oil can lead to oxidative stress is based on how high it is heated. Each oil has a smoke point which dictates when the oil becomes rancid. Once oils become rancid they lose their nutritional properties and can become toxic leading to premature aging, heart disease and cancer.
Does Organic Matter?
Much like anything else, it depends on the type of oil. Of course, buying organic whenever possible is always ideal. However, if you're watching your wallet extra virgin olive oil, avocado oil and coconut oil are safe to buy non-organic because those plants are not heavily sprayed. Also, coconuts and avocados have a hard peel/shell to protect them from pesticides.
Should I buy Unrefined or Refined? What about Raw and Cold Pressed?
You always want to choose unrefined or naturally refined, raw, and cold-pressed options. Unrefined oils have not been subject to any processing and therefore are in their most natural state. Un-naturally refined oils have gone through processing which can involve bleaching or deodorizing which strip them of their health benefits and are harder on our liver to process.
Should I Care About Packaging?
You always want to purchase oils in glass bottles. Plastic containers can potentially leach toxic chemicals into the oil, which is a big no no. For extra virgin olive oil, avocado and nut oils look for a dark glass bottle. The dark glass keeps the oils from oxidizing as result of light exposure. Coconut oils are typically in clear glass containers as they are less likely to oxidize with light exposure. Store all oils in a pantry or somewhere else that reduces their exposure to light to preserve their nutritional properties.
The Healthiest Oils to Use and How
Coconut Oil - Smoke Point 350 °F
Coconut oil is my absolute favorite. It should be used for medium to high heat cooking. I use it for sautéing vegetables on the stove top. I absolutely LOVE the mild coconut flavor that it gives the food.
Coconut oil is a saturated fat, but don't be scared of it! Not all saturated fats are bad. Coconut oil contains antioxidants which reduce oxidative stress in the body. Coconut oil consumption is also linked with lower BMI and higher levels of HDL cholesterol (the good kind!).
Avocado Oil - Smoke Point 520 °F
Avocado oil has one of the highest smoke points and is best for cooking at extremely high heats. I use avocado oil for roasting vegetables in the oven or if I want to cook on the stove top at a higher heat. Avocado oil has a very mild taste that you don't really notice in the finished dish. This allows the veggies themselves to shine.
Avocado oil allows for increased nutrient absorption, improves digestion, and contains antioxidants. Avocado Oil also contains magnesium which detoxes the body of heavy metals.
Extra Virgin Olive Oil - Smoke Point 320 °F
Don't worry, I wasn't going to ask you to give up EVOO! It's best to use this classic favorite without heating to preserve all of its amazing health benefits. I use EVOO in salad dressings or to drizzle on pasta or vegetable dishes after they've been cooked.
EVOO supports low blood pressure, reduces risk of heart disease, increases nutrient absorption and contains antioxidants.
Additional Healthy Options Include:
- Almond Oil - Smoke Point 430 °F
- Sesame Oil - Smoke Point 410 °F
- Hemp Oil - Smoke Point 330 °F
- Flaxseed Oil - Smoke Point 225 °F
What Oils to Avoid and Why
Unfortunately, there is no shortage of highly processed vegetable oils. You can typically spot them in clear plastic containers and in many packaged foods. These oils are extracted from genetically modified crops which are heavily sprayed with toxic pesticides. They are then bleached and refined at extremely high heats which make the oils rancid. At which point, they need to be deodorized to neutralize the foul smell. These processes result in toxic oils.
All of the below oils are also high in omega-6 fatty acids. When consumed in excessive amounts omega-6 fats are linked with increased incidents of inflammation, heart disease and certain cancers.
ALWAYS avoid any oils listed on labels as partially hydrogenated. This process turn the oils into transfats which are highly inflammatory and linked with heart disease and hardening of the arteries.
If you see expeller pressed versions of any of the below oils they are considered to be a healthier option, as their processing doesn't involve toxic chemicals.
These Oils Include:
- Canola Oil
- Soybean Oil
- Corn Oil
- Cotton Seed Oil
- Unspecified Vegetable Oil
- Partially Hydrogenated Oil
What about Safflower Oil and Sunflower Oil?
These oils are fairly prevalent in natural food production. They are extracted from non-GMO seeds that are rich in antioxidants and have smoke points of 450-500 °F. These oils do go through some degree of processing, although it's typically expeller pressed rather than chemically extracted.
Safflower and sunflower oil should be consumed in moderation. I don't recommend cooking with sunflower and safflower oils as there are healthier alternatives. However, some of my favorite, healthy grocery items do contain these oils.
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