Is it Time for an Oil Change?
Hello!
I’ve been working on this blog for more than a year. Not consistently, because I was astounded by all the information and conflicting views on fats and oils every time I sat down to do some research. Anytime I came across an article that started talking about double bonds, molecules, and atoms and showed images of the structural formula of fats, I felt overwhelmed and stopped. I finally found some charts and pictures that made sense to me, and I felt comfortable to share.
I think one of the reasons that there is so much information and misinformation is that there has been a battle about oil and fat for decades. Remember when fat was the enemy and all the fat-free products that inundated the grocery shelves?
Fat and oils are not enemies; the type of fat and oil you put into your body is the problem. Our body needs healthy fats to function.
There are three types of fat:
Saturated fats
Unsaturated fats
Trans fats
I found a great article by Dr. Mark Hyman, a functional medical doctor. Here are a few excerpts:
Fats found in plant oils
Saturated fats (try to eat these sparingly)
These fats have generally been considered unhealthy, especially regarding heart disease risk. However, not all types of saturated fats are created equal. For example, the saturated fat in coconut oil doesn’t tend to increase cholesterol levels and heart disease risk like saturated fats from animal products (study). Coconut oil is, therefore, considered a healthy oil.
Unsaturated Fats
Monounsaturated fats: You’ll find these fats in foods like avocados, nuts, and olive oil. Studies have shown that monounsaturated fats can help lower breast cancer risk (study) and cholesterol levels (source), improve rheumatoid arthritis symptoms (study), and reduce belly fat (study).
Polyunsaturated fats are found mostly in vegetable oils (corn, sunflower, safflower, etc.). Omega-3s also fall into this category and are considered the healthiest, most essential fats on the block. They’re known for improving heart health and decreasing the risk of stroke (source). They also build brain cells and support a healthy nervous system (source). You’ll find omega-3s in flax, walnut, and hemp oils.
Trans fats (avoid these completely)
These fats are harmful and have no health benefits. They’re made by taking healthy vegetable oils and adding hydrogen atoms to make them more shelf-stable. They show up in processed and fried foods and have been shown to increase “bad” LDL cholesterol levels while also decreasing “good” HDL cholesterol (study).
Food examples of healthy fats
Healthy Saturated Fats - Coconut oil, coconut milk, and dark chocolate.
Monounsaturated Fats- Avocados, nuts, and olive oil.
Polyunsaturated Fats (Omega 3 fats)-Ground flax seeds, flaxseed oil, chia seeds, hemp seeds and walnuts.
Oil Tips
What is a Smoke Point?
The smoke point is the temperature a heated oil reaches when it starts to smoke. Once the oil is smoked, the quality of the oil is degraded and damaged and will no longer have any health benefits.
It’s recommended to stock up on several high-quality oils:
Always go for organic, unrefined, and cold-pressed oils.
Avocado oil can tolerate higher temperatures and is great for stir-fries.
Extra-virgin coconut oil is excellent for most baking and medium-high heat sautéing.
Extra-virgin olive oil is best for low-heat cooking or used raw for dressing salads.
Avocado, macadamia, and walnut oil are excellent raw dressings.
Storage
Storage and shelf life are crucial with cooking oils. Store oils in dark, not transparent, glass bottles and keep them in a cool, dark place away from light and heat. Don’t store oils on kitchen counters or next to the stove. Permanently close the lid tightly and immediately store oils after using them because oxygen contributes to rancidity.
I learned a lot from my research. I often stir fry at high temperatures with olive oil, and I will now use avocado oil. Unsurprisingly, donuts, french fries, and burgers should rarely be consumed because they are cooked with trans fats. I love a good veggie burger with sweet potatoes and only have them once every 4-6 weeks, which is harmless compared to when I was eating them weekly.
What type of oils do you have in your kitchen? It might be time to purge and discard vegetable, peanut, and corn oils and replace them with the healthier options mentioned above.
Eat well and be well.
Anita
DISCLAIMER: The information on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician or other healthcare practitioners. The use or reliance of any information on this site is solely at your own risk.
