Oils can be so confusing! You would think that vegetable oil would be healthy, right? Wrong! Vegetable, soybean, safflower, sunflower, canola oils, etc are all highly processed oils that contain very high amounts of Omega 6 fats. The standard American diet is loaded with Omega 6 fats, excess Omega 6 fats are directly linked to inflammation in our body. Inflammation is the root cause of heart disease, type2 diabetes, obesity, IBS, arthritis, asthma, cancer, and almost every chronic disease. Always choose organic unrefined cold-pressed or expeller-pressed oils. Store oils in dark bottles in a cool place. Think Extra Virgin Olive Oil, Extra Virgin coconut oil, Avocado oil & organic ghee.
With each of the oils or fats you use, be aware of its ‘smoke point,’ meaning the highest temperature it can reach before it starts to smoke and produce damaging byproducts. In the pan, the smoke point is that moment when the oil or fat stops shimmering and starts smoking or burning. Here a few of the most common good-for-you oils and fats to cook with, and how they handle the heat:
AVOCADO OIL
Neutral taste and it withstands high-heat cooking. Works great for a healthy mayonnaise too.
Smoke point: 430 °F
EXTRA VIRGIN OLIVE OIL (EVOO)
Terrific raw for dressings & dips, and great for cooking, helping to boost the nutrition of just about everything it touches. Buy with care: always choose genuine extra-virgin, in a dark glass bottle and make sure it’s no more than 18 months old.
Smoke point: 374 °F
GRASS-FED BUTTER
A nutrient-rich fat if you can tolerate dairy. Use to spread, or for medium-heat cooking – butter can easily burn at high heat.
Smoke point: 300 °F
GRASS-FED GHEE
Butter that has been “clarified” – meaning heated and separated – to create oil without the milk proteins. High smoke point, delicious stirred into hot foods and drinks.
Smoke point: 480 °F
EXTRA VIRGIN COCONUT OIL
A heat-safe fat that takes medium to high heat well. Has immune-boosting effects. Look for an oil that is not deodorized or bleached. As a general rule, regular coconut oil or refined coconut oil is of much lesser quality.
Smoke point: 450 °F
The “good” oils, don’t last forever, so handle them with care. Since fragile plant fats degrade quickly, let me repeat: store them away from sunlight, in dark bottles. Oil can be frozen to preserve freshness if you have too much on hand.
When we eat out, the majority of the oils being used in preparation are the low-quality omega 6 oils, this is another reason to try your best to eat at home as much as possible. Get rid of all those other oils in your pantry and the majority commercial salad dressing that you have ( most contain the unhealthy oils)
