Cooking Oils

By: Dr. Alyssa Musgrove
Patients often ask me which oils are the healthiest to use when cooking. This can be a
confusing subject since there are so many different options, and marketing companies are
focused on getting people to buy their “healthy” oil.

Take canola oil, which is often marketed as a healthy choice, low in saturated fat and
boasting healthy omega-3 fatty acids. However, have you ever wondered where canola
oil comes from? What is a “canola?” Well, there is no canola plant. Canola oil comes
from rapeseed. The oil from the rapeseed plant is not a food, but an industrial oil used in
lubricants, biofuels, soaps, inks, lipstick and candles. Canola actually stands for
“Canadian oil low acid.” It is a genetically modified version of rapeseed oil that is low in
cost because it is subsidized by the Canadian government. The low cost of canola oil is
why it is used in most packaged and processed foods.

In the article, “The Ultimate Guide to Cooking with Healthy Oils and Fats,” author
Tatum Young provides some excellent guidelines on choosing oils and fats for cooking.
The suggestions are reprinted below:

1. Coconut Oil. Coconut oil is your best choice when it comes to high-heat cooking —
and given its numerous benefits, it’s an oil you'll want to use time and time again. It
can be used for sautéing, roasting, frying, baking and grilling. It is also rich in healthy
saturated fats, fat-soluble vitamins, antioxidants and valuable compounds for weight
loss. The antioxidants found in coconut oil make it an effective anti-inflammatory
food and help reduce arthritis. At room temperature, the oil is semi-solid, meaning
that it can last for months and years, without going rancid. When choosing a coconut
oil, I recommend extra virgin varieties, as refined or processed coconut oils can
eliminate many of the health benefits.

2. Palm Oil. Derived from the fruit of oil palms, consists mostly of saturated fats, with
small amounts of polyunsaturated fats, making it a good choice for cooking. It is
pretty nutritious and especially rich in Vitamin E. The primary concern to consider
when using palm oil, however, is that growing these trees mean less environment
available for orangutans, which are an endangered species.

3. Butter. We’re all familiar with “butter-like” substances; margarine, I Can’t Believe
It’s Not Butter and all those other “vegetable oil spreads” found in stores. But real
butter, preferably raw or from grass-fed, organic sources (Kerrygold is an easily
accessible grass-fed brand) is what you should reach for. It may have been
demonized in the past, due to its saturated content, but real butter (not processed
margarine) is actually quite nutritious. It is a good source of vitamins A, E and K. It
is also rich in Conjugated Linoleic Acid (CLA), which has been shown to lower body
fat percentage, and Butyrate, which has been shown to fight inflammation and
improve gut health. Butter does tend to burn when cooked at high heat. So, if opting
for butter, be sure to keep the fire down and watch for smoke. Alternatively, you can
use ghee (purified butter) – you'll get the same (or at least, extremely similar) flavor,
without the burn.

4. Avocado Oil. When cooking at very high temperatures, avocado oil is a very stable oil to use. It can be used in searing, roasting, and frying, and can stand up to
temperatures as high as 520°F. Avocado oil contains a high concentration of
monounsaturated fats (good and healthy fats – a necessary requirement in a healthy
diet), potassium and vitamins A, E, and D. If you are new to avocado oil and are a
little unsure about its taste, use it to sauté vegetables first.

5. Animal Fats. Animal fat has been shunned in the past due to its saturated fat content
and high serum cholesterol levels. However, fear of saturated fat is beginning to
diminish as more studies are showing such foods are not the culprit for heart disease
or obesity. So long as they are consumed wisely and moderately, animal fats like lard
or tallow are great for high-heat cooking, and are not considered to be an unhealthy
option if sourced from animals consuming a natural diet (grass-fed), living in a
natural environment.

6. Olive Oil. Olive oil has numerous health benefits and is an exceptionally heart-
healthy oil. It has been shown to raise HDL (good) cholesterol and lower the amount
of oxidized LDL cholesterol. Most sources, however, indicate that olive oil can stand
up to heats of 320°F – and should preferably be used cold, as a dressing. Though
there are some olive oils on the market (virgin and refined) that are more suitable for
high-heat cooking (they can stand up to temperatures as high as 400°F), these oils are
inferior in nutritive properties. So, if opting for a low-quality olive oil, make sure it is
either expeller or cold-pressed.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. The office can be reached at 706-454-2040.

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