How to Make Healthy Cooking Oil Choices- Thomas DeLauer
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there’s like a million different oils nowadays and we don’t know which one to cook with people ask me all the time which oil should I be cooking my chicken in which oil should I be frying with the thing is there actually is a proper formula for that and I want to explain the difference between some of these fats and how you can choose the right one for your given situation or your given cooking need but I also want to explain the health benefits of different oils and how they differ from oil to oil there’s going to be two things that I really want to focus on in this video first one is the smoke point we want to talk about at what point in oil starts to burn or smoke because when that happens it alters the structure of that fat sometimes releasing free radicals that can be extremely toxic to the human body when ingested but also when inhaled from the fumes so we’re going to talk about that we’re also going to talk about that omega-3 to omega-6 ratio and the kinds of fats that a certain fat may be certain oil may be like say a monounsaturated or polyunsaturated or a saturated or a trans fat I’m going to go into a little bit more detail on those but let’s dive right in to what ails you can use for specific need I’m going to start with frying and sauteing so whenever you’re going to deep fry something or saute something you want to use an oil that has a high smoke point obviously you’re going to be cooking at a very high temperature so you don’t want to start altering the state of that fat so I recommend using sesame oil peanut oil or avocado oil and of the three I recommend choosing avocado oil because it’s going to have the least inflammatory response when it relates to general antibodies within the body you see sesame and peanuts well you’ve got legumes and you’ve got a seed which can sometimes trigger an inflammatory response so err on the side of caution and go with avocado oil even though it’s a little bit more expensive now if you’re sauteing you can use the four mentioned oils but you can also use coconut oil sea coconut oil has a pretty high smoke point not quite as high as sesame peanut now mikado but if you’re sauteing you’re at a little bit of a lower temperature so you can get away with it you’re not going to want to deep-fry or anything like that with coconut oil so now let’s move on to some other uses of oils let’s talk about some of the monounsaturated the first one I want to talk about is going to be flaxseed oil totally unrefined flaxseed oil has a high ratio of omega-3 to omega-6 the acids which means that it’s very anti-inflammatory you see in the Western world we want to get as much in the way of omega-3 fatty acids as we can because we don’t generally get them from the diet no mega three fatty acids are pretty strongly correlated with low levels of inflammatory markers so by eating unrefined flax oil you can start contributing to the positive impact of the omega-3s within the body now do note that flax is a form of omega-3 called ala which is not as usable by the body as say fish oil is but still step in the right direction and it’s easy to cook with it’s easy to bake with it’s also easy just to simply supplement with now the next one I want to talk about I’ve done videos on this is macadamia nut oil it has an amazing taste and it’s an 80% monounsaturated fat which means it’s one of the healthiest kinds of fats that you can get it’s got a pretty low smoke point so you don’t want to be heating at a really high temperature but it also has a one to one ratio of omega-3 to omega-6 which is the ideal ratio for the human body so that nutty flavor makes it really good for baking with so if you gonna bake some muffins when you’re baking some gluten-free cookies or something like that it’s good to cook with about three hundred and 325 degrees before it starts to alter the structure there now additionally we have olive oil olive oil is not all it’s cracked up to be see olive oil has a little bit higher of an omega-6 to omega-3 ratio but it’s also not as easily assimilated by the body so when you’re leaning towards a monounsaturated fat try to go for something like the macadamia nut oil now we’ve got coconut oil that’s kind of in a world of its own you can totally bake with coconut oil you can saute with coconut oil or you can flat-out take a bite of coconut oil I put coconut oil on my veggies the reason I do that is because coconut oil is readily available for energy as soon as you take it in those medium chain triglycerides are utilized as energy it doesn’t have an additional metabolic process by the liver like other fats do and although coconut oil is a saturated fat it’s processed differently by the body it’s not like a trans fat which has been hydrogenated now interestingly enough the Journal of Clinical Nutrition did a 16-week weight-loss study when they took a large group of test subjects put them through a weight loss regimen those that consumed MCT oils by way of coconut oil markedly more weight and had a lower waist-to-hip ratio than those who didn’t so there is a pretty strong correlation now although that’s just one study there are multiple other studies that still kind of came to the same consensus so when in doubt coconut oil is a great snack to choose from so just to recap my three favorite oils that you can use coconut oil for sauteing or simply snacking or maybe putting on a little bit of toast or something in the morning instead of butter then we’ve got macadamia nut oil as your monounsaturated oil of choice so there’s going to be used as a salad dressing or maybe in some baked goods and then when it comes to sauteing and frying you’re going to go for that avocado oil so those are my three top oils for eating and cooking as always keep it locked in here on my videos I’ll teach you more about manipulating your body with the right fats I’ll see you soon
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How to Make Healthy Cooking Oil Choices- Thomas DeLauer
Which Oil is best to cook with? What is best for cooking, may not always be best for fat loss… Want to work with me 1:1? I have a couple of spots still available! Click here:
There are so many cooking oils out there – olive oil, macadamia nut oil, coconut oil and avocado oil, just to name a few. What should you keep in mind when choosing the oil for your meal?
Which Oil is the Healthiest?
We must look at smoke point, omega-3 to omega-6 ratio, along with other health benefits of different oils.
Smoke point is the temperature at which an oil will start to smoke. This reaction causes free radicals and toxic fumes to be released in the air, and is not good for the nutritional benefits of the food or the health of the person cooking.
If you will be frying or sautéing it is important to use oils with high smoke points.
Frying (avoid frying whenever possible due to negative health effects of fried foods): Avocado oil, peanut oil and sesame oil have high smoke points and are safest for frying
Sautéing: The oils above plus coconut oil, macadamia nut oil and light virgin olive oil
*Oils with a high smoke point also have a longer shelf life, so if you use oil sparingly it is also important to go for an oil with a higher smoke point.
Fat Content: Some fats are good for our health while others are not and should be limited.
Omega-6 to omega-3 ratio: Western diet contains too many omega-6 fatty acids and too few omega-3 fatty acids. Omega-3 fatty acid consumption is linked to decreased inflammation, overall health improvement, better mood and memory.
-Unrefined flax seed oil has a very low omega-6 to omega-3 ratio, with four times as many omega-3 fatty acids. This oil has very low smoke point, so great in dressings or drizzled over already prepared foods.
-Macadamia nut oil has a 1:1 ratio, which is the ideal ratio overall in diet.
Monounsaturated fat: Great for cardiovascular health, cholesterol and cancer.
-Macadamia nut oil is 80% monounsaturated fat and has a great light, sweet nutty flavor. Good for use in baked goods, sautéing and used in dressings.
-Olive oil and avocado oil are also high in monounsaturated fat content.
Coconut Oil: Coconut oil is made up of natural, healthy saturated fats. Unlike man-made saturated fats, those in coconut oil have been found to help increase healthy cholesterol and decrease unhealthy cholesterol. Comprised of MCTs, which are available for immediate energy in the body.
-In a 2008 study in the American Journal of Clinical Nutrition, it was found that those who were selected to consume coconut oil rather than olive oil as part of a weight-loss program over 16 weeks experienced greater energy expenditure and improved weight loss.
Favorite Oil Picks:
Coconut oil for sautéing and as a general snack – eating a tablespoon of coconut oil will give you immediate energy!
Macadamia nut oil for baking and dressings – light, nutty flavor
Avocado oil – great for sautéing and high temperature cooking – very high smoke point so will have a longer shelf life and keep beneficial properties during cooking.
Tip: Store oils in cool, dark places. Purchase in small containers so that they do not degrade before use. If an oil tastes or smells bitter or off, throw as it has likely broken down.
1. Heart-Healthy Cooking: Oils 101
2. Healthiest Cooking Oil Comparison Chart
3. Cooking Oils
4. Weight Loss Diet that Include Consumption of MCT Oil…
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