Oils

Apr 4, 2018
7 min read

I am going to go through the different types of oils that you will need to choose from to prepare your meals.

There are some that are more suitable than others because of nutritional quality and ability to endure higher heating temperatures.

There are three fats commonly found in a diet, and all three have different effects and benefits. These three are saturated fat, monounsaturated fat and Polyunsaturated fat. All three should be consumed regularly. There should be a balance between the essential acids of both the omega-6 and omega-3s. The suggested ratio is around 2:1 omega-6 to omega-3.

I know this article is somewhat lengthy, but please have patience and read

through it all. There is much to consider. This will be one of the more important decisions you make concerning your health.

First, I want to start off with establishing that lard is totally not acceptable to be consuming! Pork products are very toxic for people! But I will go into a more detailed report on that in a future health report.

Canola Oil - It is a GMO product developed by Canada from rapeseed. Cheap to manufacture. Rapeseed oil and canola oil are often used interchangeably.

The process of making Canola oil involves a combination of high-temperature mechanical pressing and solvent extract, usually using hexane. Hexane is a chemical made from crude oil.

It's an oxymoron! How often have you seen Canola oil advertised as "organic" and GMO free? For a product to qualify being labeled organic, it cannot be a GMO, nor can there be any chemical or solvent processing.

Even after considerable refining, traces of the solvent remain. Like most vegetable oils, Canola oil also goes through the process of bleaching, degumming, deodorizing, and caustic refining, at very high temperatures. This process can alter the omega-3 content in the oil, and in certain conditions bring the trans fat level as

high as 40 percent.

Canola oil is high in glycosides, which means it inhibits enzyme function. Over the long term, this destroys the protective sheath (coating) surrounding nerves. Once that sheath is gone, nerve damage is being done.

These detrimental health problems can develop: heart damage, kidney and liver problems, strokes, an increase in LDL cholesterol and lower HDL cholesterol, And - retardation in normal growth.The FDA prohibits Canola oil from being used in infant formula.

Soybean, cottonseed, & corn oils - are also highly processed and rancid oils, creating oxidized cholesterol and inflicting damage on your health. As well as, over 90% are GMO.

Extracting Oils: Expeller or cold pressing is solvent (chemical) free extraction process relying solely on pressure.

Extracting oil from seed using a low-heat method is termed "cold pressing." The seeds or nuts are ground into a paste. That paste is then further mixed in an effort to make the oils better coagulate. Next, pressure is applied to the paste eventually forcing the oil to be removed. This results in cleaner more pure oil, higher in natural colors and flavors.

There are some oils produced using a variation of this and a high- pressure system. This expeller pressed method can create some heat because of the high amounts of friction and added pressures involved. However, no supplemental heat is added in the process. Oil made with the expeller method is often still considered cold pressed.

Extra virgin - highest-quality olive oil. It is unrefined oil from a "cold-pressed" method and containing no more than 1% oleic acidity. Typically has a golden-green color, with a distinct superior flavor and a light peppery finish and aroma. It is recommended to be used in salad dressings, to dip bread in, or to drizzle on top of sauces as they are fragile. Exposure to high temperatures and even light can lead to deterioration.

Extra virgin olive oil benefits include lowering rates of inflammation, heart disease, depression, dementia, and obesity. It boosts the metabolism, the growth of good bone structure, and brain development. 1 tablespoon = 14 grams fat (9.8 of which is monounsaturated) Smoke point - 320 degrees

Virgin oil - rarely found. Same process as extra-virgin, but slightly higher level of oleic acid. It also has a slightly less intense flavor than extra-virgin olive oil.

Smoke point - 391 degrees

Olive oil or pure olive oil - a blend of virgin olive oil and refined olive oil as heat and/or chemicals are used in the process of extracting oil.

Now after giving you this, I want to say that there has been a great deal of corruption going on in the olive oil industry with inferior oils being blended with the olive oils. So, make sure the bottle says 100% olive oil.

Ghee - clarified butter. Can take high heat, so it is good for sauteing and frying. I only use this for making crepes. Although there are other oils that would work for that just as well, such as coconut oil and grape seed oil.

Safflower oil - use expeller pressed. Unrefined safflower oil has a deep

yellow-orange color and provides a slightly nutty and earthy flavor. Refined or processed safflower oil is very pale in color and has a bland taste. The oil has very high content of omega-6 fatty acids- linoleic acid. This keeps a healthy balance of cholesterol in the body, which decreases the chances of developing atherosclerosis, heart attacks and strokes and manages blood sugar levels and helps the body to burn fat, rather than store it. It can decrease the severity of the PMS symptoms and can also regulate menstrual cycles, just like hormonal supplements, without the dangerous side effects.

Smoke point - 225 degrees

Note: There are no omega - 3 polyunsaturated fats - which can decrease

the good cholesterol (HDL) in the body. So, you would need to use other oils high in monounsaturated to balance this.

Caution - it is a blood thinner, could induce labor in pregnant women, and can lead to low blood pressure.

Sunflower oil - only use expeller pressed. Oil is a nutrient-dense food. *Sunflower oil has more vitamin E than other good sources.*

Low in polyunsaturated fats. High level of monounsaturated fatty to promote heart health and total well-being. Directly connected to preventing heart disease and boosting your immune system.

Sunflower oil doesn’t contain any saturated fats, which means that it can actually reduce your overall cholesterol content in the body. Has mild, light taste. Smoke point - 225 degrees

Grape seed oil - unrefined, expeller pressed. Similar to benefit-rich olive oil in that it contains some monounsaturated fat, but mostly it’s made of polyunsaturated fats (PUFAs) like omega-6s and omega-9 fatty acids.

Grape seed oil has been tied to lower cholesterol levels, improved heart health.

The seeds are loaded with powerful antioxidants and natural plant compounds known as oligomeric proanthocyanidin complexes, or OPCs. These are well known for their potent antioxidant activity, which means that they can help battle free radicals that can lead to premature aging and a host of chronic diseases. These compounds also have shown all sorts of other beneficial properties for the body, including being anti-inflammatory, anti-carcinogenic, antiviral and antibacterial.

1 tablespoon = 14 grams fat (about 10 percent of which is saturated fat, 16 percent monounsaturated and 70 percent polyunsaturated )

Smoke point - 420 degrees

Avocado Oil - Pressed from the fleshy pulp surrounding the avocado pit, making it one of the few edible oils not derived from seed. This pulp produces an oil full of healthy fats, including oleic acid and essential fatty acids. It's high level of monounsaturated fat makes it a heart-nourishing replacement for other oils.

Avocados are one of only a few natural sources of the potent compound beta-sitosterol. This powerful phytosterol positively impacts lipid and cholesterol levels in the body. Avocado oil is able to penetrate cells down to the mitochondria and actually improve the function of the cell. It can increase the soluble collagen content in the skin. This is helpful in reducing aging and fortifying the body against illness and disease.

Typically green in color with a rich, fatty odor. If the oil is refined, then it has a yellowish color and smells less strong. Unrefined avocado oil has a medium smoke point, so it’s better suited for lower-heat cooking or unheated recipes, such as a dressing or dipping oil. Refined avocado oil is a great choice for high-heat cooking.

Smoke point - 400 degrees

Coconut oil - only use unrefined organic extra virgin. 91% of the fat in coconut oil is healthy saturated fat. Medium-chain fatty acids (MCFAs) found in coconut oil provide the perfect source of energy because they only have to go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process!

Coconut oil's benefits include improved brain function, balances hormones, helps you to maintain optimal cholesterol levels, stimulates your body's metabolism, and helping you shed excess body fat. It improves the ability of our body to absorb important minerals. The antimicrobial lipids, lauric acid, capric acid and caprylic acid that it contains, strengthens the immune system which have antifungal, antibacterial and antiviral properties - effective against candida.

Smoke point - 350 degrees

Great at combating gum disease and tooth decay when used in oil pulling.

It is also fabulous for external skin care. I make up a facial serum with this and other essential oils.

I want to direct you to Bruce Fife, C.N. ND., who is the president of the Coconut Research Center. He is very informative about all the wonderful healthy benefits of coconut oil. These are his books:

The Coconut Oil Miracle

Oil Pulling Therapy

Note: When an oil reaches its smoke point, the structure of the oil begins to break down, nutrients are lost, flavor is changed and most dangerously, compounds can be created that are damaging to your health. So, it's important to choose your oils according to how you will be using them.

I'm not going to go into nut oils and such, that are used for flavorings. I chose these particular oils for they are the main ones that need to be consider for daily usage.

The main oil my family and I consume is organic extra virgin coconut oil. I like to say we are "islandy" with the various coconut products we consume. I add the coconut oil into everything I can and many times, you would not even know it's there. We love it in our eggs at breakfast and would be greatly disappointed to

have to eat them without it.

Here is my usual practice beyond coconut oil:

Extra virgin olive oil - dressings and pizza dough

Avocado oil - in dressings and sauteing.

Sunflower oil - for dressings.

Grape seed oil - for grilling and sauteing.

Safflower oil - is in the mayonnaise that I use.

I hope this was beneficial to you. My goal is to help provide the information that you need to make wise lifestyle choices.