Is your Cooking Oil Healthy?
Unfortunately the answer is likely, “no”. But why?
First, let’s talk about the important role that healthy fats play in your body. They are vital to good health and definitely need to be incorporated into your diet.
Fatty acids are a key component of the cell membrane of every single cell in the body. Read that again.
Dietary fat is necessary for the absorption of fat soluble vitamins A, D, E, K that we also get from food. Fat soluble vitamins support our immune systems, our cognitive health, nervous systems, our skin, bones, and eyes. These vitamins can be protective against inflammation and disease.
Essential fatty acids must be consumed in the diet and can be found in foods like fatty fish and fish oils, hemp oil and flaxseed oil. (These oils should always be kept in the refrigerator.) They are anti-inflammatory and have a long list of health benefits including supporting brain and heart health.
Using healthy fats in our cooking is a great idea. They make us feel full for longer and add SO much flavor to food. However, using rancid or poor quality oils and fats can actually cause harm by promoting inflammation and free radical accumulation.
There are a number of factors that impact the fats you use in your kitchen:
-Type
-Storage
-Temperature
When we are talking TYPE we are talking about whether the fat is saturated, monounsaturated, polyunsaturated, or is a trans fat. Is it solid or liquid at room temperature?
When we are talking STORAGE we are talking about whether your oil is exposed to light and heat. Is it stored in a dark color bottle or clear? Is it next to your stove or in direct sunlight? (If so, move them :))
When we are talking TEMPERATURE we are talking about using these cooking fats to drizzle on top of already cooked or raw foods vs stirfrying, roasting, and baking.
Different types of fats respond differently to storage and temperature. The more saturated an oil, meaning the carbon atoms that make up the fatty acid chain have been fully saturated with hydrogen, the better it will hold up to heat. They are less likely to oxidize at higher temperatures. Unsaturated oils are more susceptible to damage. Consumption of oxidized fats has been linked to various disease states, advanced aging and that inflammation we mentioned earlier.
For baking, grass-fed butter and coconut oil are good options.
For cooking, grass-fed butter, ghee, coconut oil, lard, tallow, and avocado oil.
For sauteeing, olive and avocado oils.
For drizzling, olive oil, walnut oil, sesame seed oil and hemp seed oils are great. Keep these more delicate oils in the refrigerator to prevent oxidation and look for cold-pressed on the labels.
Quality is important when talking about healthy fats. Grass-fed butter is far more nutrient dense than conventional options. Did you know that olive oil should have a green hue to it? Many of the oils that we buy in clear bottles, filled with yellow oil, labeled refined are already oxidized. The process companies use to extract the oil is damaging. Think about the heat they are exposed to in transport and where they are stored. There are olive oils that are “cut” with cheaper oils, like soybean, or don’t come from olives at all. Knowing where your food comes from and how it is produced is important.
Start paying attention to the fats you use in your kitchen. When you eat out, you have very little control over what types of fats and oils are being used. Typically, they will be the cheaper, adulterated versions. When cooking at home though, you get to choose! Look at your store bought salad dressings and choose those made with olive or avocado oil. There are more options than ever. Or better yet, make them yourself! I prioritize quality when it comes to buying fats and proteins because they are such an important piece of a nutrient dense diet.
Curious about what results you could get working with a nutrition therapist? Need guidance around nutrition, eating habits, weight management, and supporting real health and wellness? Inside my program we take a personalized approach and focus on you. Food, behavior change, stress management, and emotional wellbeing. Schedule a consult call today—---or pass this offer on to someone you care about.
With Love,
Angie
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720-205-8481
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