Challenge 6: Optimal Cooking Oils
CHALLENGE #6 of the Clean Life Challenge… Optimal Oils! When it comes to cooking, not all oils are created equal. It's time to clean out that pantry, stock up on oils that do the body good and ditch the ones that don’t!
Some simple swaps can make a big impact on your health. First, let's look at why this is important and what’s the difference in oils anyway.
Why do we need oils or fat in our diet?
Oil is a type of fat. Fat is good for us, we need fat… the right kind of fat! Healthy fat is essential to healthy living. Here are some benefits of getting good fat in our diet:
We burn fat for energy
Fat increases metabolism and helps you lose weight
Fats are needed to help absorb certain vitamins. Vitamins A, D, E and K are fat soluble vitamins and you can’t absorb them without fat present
Fat helps lower cholesterol
Our brain is made of 60% fat
What makes some oils good and some bad?
As I mentioned, not all oils are created equal… the good oils can improve our health in many ways (some of which I mentioned above), while the bad oils can have a significant impact on our health negatively. The bad stuff contributes to obesity, heart disease, diabetes, and chronic inflammation, which leads to chronic disease.
Let’s look at Omega 3’s and Omega 6’s
Omega 3 and Omega 6 fatty acids are two types of polyunsaturated fats that the body needs but can’t make on its own, thus we get them through our diet.
Omega 3’s are considered the good fats that protect our brain, our heart and lower inflammation. We can get these through fish, flaxseed, grass-fed beef, walnuts and more. Omega 6’s are considered the bad fats that, in excess, leads to inflammation, heart disease, etc. Omega 6’s can be found in nuts, seeds, grains, refined vegetable oils and processed packaged foods.
We need both Omega 6 and Omega 3 fatty acids but the problem is the ratio! We should be getting close to a 1:1 ratio like our ancestors used to have but modern day diets and fast foods have us eating up to 20:1. With a ratio that much higher in Omega 6, inflammation can get out of hand leading to a multitude of health issues.
Problem with Processed Oils
Processed oils are refined, processed with high heat and treated with chemicals before they make it to the shelves. Most of the oils come from genetically modified corn, canola or soybeans which are highly inflammatory on their own. During processing, these oils are heated to high temperatures causing oxidation, which creates free radicals that damage our body. Not a lot of positives in these oils!
Why do they processes and refine oils? Processing oils makes them more stable, giving them a longer shelf life. The refining process removes the flavor making these oils more neutral for cooking. They are also cheap to make… leading to an abundance of them in food and on shelves. These are the oils that we grew up with and are still found at grocery stores, in processed foods, packaged foods, most restaurant foods, prepared foods, etc.
What oils Should I Buy
Oils to Use:
Avocado Oil
Coconut Oil
Unrefined/Virgin has the most health benefits and has a coconut flavor
Refined for a no coconut flavor
Olive Oil - use raw, slow cooking or low heat cooking
Ghee (clarified butter) from grass-fed cows
Butter from grass-fed cows
Lard from pasture-raised pork (save bacon grease), duck fat, or grass-fed beef fat
Only from pasture raised or grass fed to get Omega 3’s; otherwise it is high in Omega 6’s
Processed Oils to Avoid:
Canola Oil
Soybean Oil
Corn Oil
Safflower Oil
Sunflower Oil
Palm Oil
Peanut Oil
Vegetable Oil
Vegetable Shortening
Margarine
Any oil that is “hydrogenated” or “partially hydrogenated”
What to do now?
Stock your pantry with good oils and stop buying the bad ones! You can see the oils I use in the picture at the top or click here to shop my pantry.
Look at the labels! If you see one of the bad oils listed in the ingredients, pick up another brand and see if it has a better one instead.
Ask restaurants what oils they use… what they cook with, put on salads, etc - request one of the good oils and maybe they will take you up on it!
So go ahead… add oil to your salad, your veggies or your smoothie, just make sure to pick one that’s beneficial and does some good!
Tell me—are you in? Let me know below.
I hope you join me in this challenge! And don’t forget, challenges are more fun with others. Please pass on, share and stay tuned for the next one…
Stay safe, healthy and happy!
Elena XOXO
Have questions, thoughts, or your own tips & tricks? I would love to hear from you! Let’s get social—find me on social media or share right here by using the comment box below.
