The Good Oils (and Fats) – and what you need to know
The growing knowledge that we should include ‘good’ oils and fats in the foods we eat is breaking down the fear that they should be avoided in case they might negatively impact our health.
Consuming a variety of healthy fats and oils is essential for a healthy body adding nutrients and antioxidants to our diet, as well as assisting the absorption of fat soluble vitamins. I always spend time in clinic talking through the importance of good fats with my clients as there is still a lot of confusion about which fats and oils are best consumed and how they should be used.
Some oils are suited to cooking at high temperatures while others will break down. As certain oils break down they create compounds called aldehydes and alkyl benzines which are toxic to the body. Research has found a link between these compounds and cancer and neurodegenerative disorders such as dementia and Alzheimers. In addition, many vegetable oils sold commercially are sourced from genetically modified plants and often processed with chemicals. This increases the risk that they will convert to trans-fats when heated which also has an inflammatory impact on the body. Oils of particular note to be avoided include sunflower, canola, safflower and corn oils.
Recently rice bran oil has been touted as being beneficial for health, however commercially this oil is extracted through an hexane extraction (a solvent obtained from petrochemical sources). For this reason I do not recommend using this oil.
It is also important to understand the importance of consuming a balance of Omega-3 and Omega-6 (2:1) in the diet. Most vegetable oils contain a large percentage of Omega-6 and no Omega-3 fats. Omega-3 is not produced by the body and needs to be consumed in the diet. As both these fats compete for digestive enzymes the need for correct consumption is important to maintain the correct ratio and prevent an excess of Omega-6 which leads to systemic inflammation.
Note: Store oils in a cool, dark place away from heat and keep bottles tightly sealed to maintain freshness and prevent rancidity
Below is a summary of some of the good oils and fats and how they should be used:
Avocado Oil
Extracted from the flesh of ripe avocados it has a mild nutty flavour and high smoke point of 255degrees C.
Benefits: High in mono-unsaturated fats that help in lowering ‘bad’ LDL cholesterol and high in lutein, an antioxidant that supports eye health.
Use it: Avocado oil can withstand high temperatures it is great for cooking – frying, sauteing, roasting or baking.
Butter
A healthy saturated fat that has had a bad ‘rap’. It is actually full of nutrients and has a wonderful creamy flavour when spread on food or used in cooking. It is wondeful to cook with and has a relatively high smoking point of 180degreesC. NB: Use butter from grassfed cows!
Benefits: A rich source of well absorbed Vitamin A and other fat soluble vitamins (Vitamin D & K2) as well as lecithin, it also contains the minerals zinc, copper, chromium, manganese and selenium. Butter provides a perfect balance of Omega-3 & Omega-6 fats – necessary for skin health and brain function – as well as cholesterol which is important for the production of hormones. A hormone-like substance called Wulzen factor is contained in butter which ensures that calcium is put into bone rather than joints preventing arthritis and stiffness. It also contains Butyric acid which reduces gut inflammation and improves gut lining strength and health.
Use It: Wonderfully delicious for spreading on food and using in baking or melted over vegetables and pasta, butter’s relatively high smoking point allows it to be used in cooking that does not require a very high temperature i.e. gentle frying or sauteing.
Coconut Oil
A saturated fat which is solid in cooler temperatures and which liquifies at low heat. Ideal for cooking up to 200degrees C. Ensure you buy only cold pressed, extra virgin coconut oil, preferably organic.
Benefits: Although a saturated fat, not only is it a good source of antioxidants, it also contains lauric acid – a heart friendly fatty acid with antibacterial properties. Coconut oil protects brain neurons and helps slow down progression of dementia and MS. When used therapeutically, the oil should be unheated. It is also very nourishing for the skin and hair and can be used topically to treat fungal infections.
Use It: As it is solid at room temperature this oil can be used as a substitute for butter in recipes but should be used at 25% less in quantity. It is delicious used in asian cooking as well as homemade chocolate.
Flaxseed Oil
Flaxseeds are well known for their balanced ratio of Omega-3 and Omega-6 essential fatty acids. These fats maintain freshness for longer when kept in the refrigerator. Flax oil is rich in potassium.
Benefits: Omega-3 is an important component of all cell membranes and reduces cellular inflammation as well as promoting healthy hair and skin. This oil has been found to have a natural laxative effect and helps reduce cholesterol. It is also beneficial in reducing menopausal symptoms such as hot flushes, low mood and dry skin.
Use it: As this oil is one which cannot be heated it is best used as salad dressings or drizzled over food or included in smoothies.
Note: Most seeds are powerhouses of nutrition but due to their high fat content easily absorb toxins. When buying seeds and their oils use organic wherever possible.
Grapeseed Oil
This versatile oil pressed from seeds of grapes has a light, crisp, neutral taste and can withstand heat up to 200degrees C.
Benefits: This polyunsaturated oil is a good source of Vitamin E and oleic acid, an unsaturated fatty acid that research is now finding may reduce the risk of stroke. Vitamin E is an antioxidant necessary for good heart health and also reduces menopausal symptoms.
Use it: Good for sauteing, stir-frying and roasting, or to toss through kale or sweet potato wedges when making them into crisps. It’s neutral flavour allows it to used in marinades, dips and salad dressings.
Hemp Oil
This nutty oil extracted from the hemp plant is high in Omega 3 & 6 in a perfectly balanced ratio, Vitamin E, Vitamin A, phytosterols, phospholipids and a number of minerals including calcium magnesium, potassium and phosphorus. It has a low smoking point.
Benefits: Due to its balanced ratio of Omega 3 & 6 it helps reduce inflammation. Its phytosterols support a healthy heart and its antioxidant status support general immunity. This oil assists in skin disorders such as psoriasis and eczema.
Use it: As this oil is not heat stable and can go rancid quickly it should be stored in the fridge. It is best used in dressings and dips. It’s flavour allows it to be used well with vegetables and grains. Apply it to dry and inflamed skin for nourishment and improved circulation.
Extra Virgin Olive Oil
Very well known for its health benefits, this oil has a sharp fruity flavour and is stable at low or medium heats. In its cold pressed form this oil is high in antioxidants and Vitamin K as well as Omega 9 (oleic acid). Its molecular structure changes at high temperatures so do not use it for high temperature cooking above 190degrees C.
Benefits: Its monounsaturated fatty acids and Vitamin K reduce the risk of diabetes and levels of cholesterol, while its antioxidant and polyphenol content has a protective effect on the heart.
Use it: Use this oil for dishes that require slow cooking at low heat or in salad dressings or for drizzling over salads, vegetables and pasta dishes.
* Olive oil should not be used in non-stick pans.
Sesame Oil
Pressed from raw sesame seeds, its distinct nutty flavour adds another layer of flavour to your meal. When toasted antioxidants are formed. Sesame oil has a moderate smoke point of 175degrees C and if used at too high a heat the flavour becomes bitter.
Benefits: Containing equal parts mono and polyunsaturated fats, this oil also has a substanced called sesamin which is believed to have anti-cancer properties.
Use it: This oil shines in asian dishes where it can be used in stir fries or dizzled over noodles, brown rice and asian greens before serving. Also wonderful when included in asian style salad dressings.
Walnut Oil
This oil has a low smoke point and is best used to add flavour to food rather than for cooking. This oil will become rancid easily so store in a cool, dark place.
Benefits: This oil is a rich source of brain-protecting Omega-3 fatty acids, as well as providing substantial amounts of Vitamin B1, B2, B3, niacin and Vitamin E. Also high in antioxidants – all these nutrients contribute to its benefits in reducing the risk of coronary heart disease. Walnuts and its oil contain hefty amounts of the antioxidant ellagic acid which control the replication of malignant tumours as well as having anti-bacterial, anti-inflammatory, antiseptic and anti-viral properties.
Use it: Absolutely delicious used in salad dressings or drizzled over cooked dishes.
Marianne Harold
April 2015
References: On request