Cooking Oils & Healthy Fats
The choice of cooking oil significantly impacts health. Canola oil is widely popular for its high smoke point. However, the majority of canola oil is hydrogenated and genetically modified, with the potential to form carcinogens in the body and raise the risk of future health issues.
Other common oils that can cause gut inflammation and health issues include soybean oil, vegetable oil, and peanut oil.
Here are the oils I suggest trying out:
Avocado Oil (my favorite)
Avocado oil is my go-to choice for most savory dishes due to its high smoke point of 500 degrees and mild flavor. Avocados are rich in healthy fats and boast anti-inflammatory properties.
Coconut Oil
Coconut oil is an unregulated oil, leading to a lack of clarity between virgin and extra virgin variants. This ambiguity extends to the presence of medium-chain triglycerides (MCTs), with some coconut oils containing minimal amounts, despite common assumptions. Primarily composed of lauric acid, most coconut oils do not offer the same health advantages as MCT oil. Nevertheless, I incorporate coconut oil into my baking, opting for premium brands with elevated MCT content. It is worth noting that coconut oil has a smoke point of 350 degrees.
MCT Oil
The smoke-point of MCT oil is 320 degrees, making it less suitable for high-heat cooking. However, MCT oil is rich in healthy fats that promote energy, making it beneficial for physically active individuals. It can be a valuable addition to no-bake homemade protein or energy balls and is commonly mixed into morning coffee. Nevertheless, some individuals may find MCT oil difficult to digest.
Extra Virgin Olive Oil
Olive oil can be a wonderful addition to culinary creations, but its suitability as a cooking oil may not be optimal due to its smoke point of 350 degrees and the potential loss of nutrients when heated above this temperature. It is often preferred to incorporate olive oil into dishes after cooking or in cold preparations like salads. While some cultures, such as the Greeks, extensively use it for cooking, it is recognized that olive oil is not the most ideal choice for high-heat cooking. Selecting a reputable brand of olive oil is crucial, as many available brands in the American market are genetically modified and lack pure extra virgin olive oil. It is advisable to source olive oil from specialty stores known for authentic products from regions like Italy or Greece, or consider reputable organic options.
Butter and Ghee
If you can tolerate dairy, consider cooking and baking with grass-fed butter or ghee. Butter has a smoke point of 302 degrees, while ghee has a higher smoke point of 482 degrees. Those with digestive issues with butter may find ghee more palatable, as it is clarified butter and can be easier to digest for some. Additionally, ghee offers a rich flavor profile and contains healthy fats.
What to Avoid: Margarine, low-quality butter, fake/GMO olive oil, canola oil, peanut oil, corn oil, vegetable oils
