Healthy Edge Guide to Oils

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Janis Berry
5 years ago
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Healthy Edge Guide to Oils Buying oils can be overwhelming since grocery stores cram their shelves with dozens of different oils. Just because they are available, doesn t mean you need them.

We also recommend using organic vegetable or chicken broth/stock to sauté vegetables or meats such as chicken, as a substitute to using high amount of oils in your cooking.

1 Healthy Edge Guide to Oils Buying oils can be overwhelming since grocery stores cram their shelves with dozens of different oils. Just because they are available, doesn t mean you need them. To keep it VERY simple, we are going to begin with recommending two oils to have as your staples in your Healthy Edge environment. We also recommend using organic vegetable or chicken broth/stock to sauté vegetables or meats such as chicken, as a substitute to using high amount of oils in your cooking. Type of Oil Properties Storage Use Store in cool, dry place. Do not store in refrigerator. Superior quality Extra Once opened, it should Virgin Olive Oil has a Cold Pressed stay good for at least 3 pronounced flavor Extra Virgin months. If olive oil smells profile that can range Olive Oil musty, discard it. from fruit, to grassy, to Unopened olive oil is good peppery and sharp. for up to 18 months from the time it was bottled. Unrefined Organic Coconut Oil It s a tasty, shelf- stable tropical oil. Coconut oil is primarily saturated fat (over 90%) with the bulk coming from lauric acid (found in women s breast milk), a medium chain saturated fatty acid; it s incredibly heat- stable. Coconut oil can be stored at room temperature. It will be solid at room temperature and may melt in the summer months. Cold applications such as dressings or drizzling over food after cooking. Not suggested to heat. Use for stir- frying, sautéing and baking. Stable at high heat. Also great as a spread on whole grain breads or as the base of energy bars. Use 1 tbsp. per ½ cup of popcorn for a great treat. A Guide to Olive Oils Virgin olive oil is produced only by physical means, rather than by chemical treatment. The best stuff comes from only ripe olives (as green and overripe olives produce bitter and rancid oil, respectively) ground into a paste using millstones or steel drums. By definition, a virgin olive oil has not undergone any processing other than washing, decanting, centrifuging, and filtering (although none of these are required for virgin oil, nothing else is permitted). Some heat can be applied and, as long as it doesn t alter the composition of the oil, the process can still be dubbed virgin pressing. Refined olive oil is a poor quality (either due to acid content or other defects) virgin oil that must be refined if it is to be edible. Refining is usually done with charcoal filters or chemical processes. Refined olive oil is more shelf- stable, but it s also essentially flavorless. COPYRIGHT BY THE HEALTHY EDGE, LLC. ALL RIGHTS RESERVED. 1

2 Light olive oil isn t actually less caloric; it just lacks flavor and has less monounsaturated fats (which are good for you!). Extra virgin olive oil is widely regarded as the pinnacle of olive oils. According to the International Olive Oil Council (of which, beware, the United States is not a member), extra virgin olive oil must contain at most 0.8% acidity, with a superior taste. Extra virgin can also be unfiltered (which deepens the flavor and reduces shelf life) or cold- pressed (wherein the pressing is slow and gradual, without generating much frictional heat, and which results in better flavors). Extra virgin also contains the most polyphenols, which are beneficial antioxidants. Taste testing olive oil. Smell it it should smell like olives, very clean and almost like grass and apples. Don t rely too much on sight the color of an oil is easily manipulated. Put a half teaspoon into your mouth and swirl it around (like wine). First and foremost, it should taste like olives, but there are other flavors in the best oils. Grassiness, apples, even fennel are pretty common in really great olive oil. If it s metallic- tasting, it s probably rancid. If it s light, delicious, and barely coats your mouth (without feeling greasy), it s probably great stuff. The best oils from the first harvest with the highest antioxidant content will leave a spicy finish on your throat, like mild peppers. The thing with olive oil is that you need to use it the right way. The best extra virgin, unfiltered, cold- pressed olive oil should never be used to sauté something because heat can mar the delicate flavor. Instead, use high quality stuff as a finisher. Cook with another oil (like coconut) and then top the dish off with your prized extra virgin oil. That way, the taste and nutritional benefits are retained. A Guide to Coconut Oil Although it gets a bad rap in some circles for its high saturated fat, we know that such fats can offer many health benefits. For example, coconut oil has been found to help normalize blood lipids and protect against damage to the liver by alcohol and other toxins, can play a role in preventing kidney and gall bladder diseases, and is associated with improved blood sugar and insulin control and therefore the prevention and management of diabetes. In addition, coconut oil has antiviral, antibacterial and anti- fungal properties. On a more superficial level, meanwhile, coconut oil is thought to help strengthen mineral absorption, which is important for healthy teeth and bones, and can also help improve the condition and appearance of the scalp, hair and skin when ingested or topically applied. How is coconut oil produced? In brief, coconuts are collected, broken open and then the flesh is allowed to dry. To extract the oil, the dried flesh is then heated at a low temperature until any moisture is evaporated, leaving you with an oil residue. Now, the thing to note here is that in most coconut oil manufacturing processes chemicals are used to expedite drying as well as to speed the heating process. However, if you select an organic coconut oil, no chemicals will have been used during processing and the original coconut itself will have been grown without the use of chemical fertilizers and pesticides. Regular coconut oil production, however, often subjects the coconut meat to chemical solvents in order to maximize extraction. If you want to avoid any chemical residues, stick to organic coconut oil. This shouldn t be difficult, since most coconut oil available in stores seems to be organic. 2 COPYRIGHT BY THE HEALTHY EDGE, LLC. ALL RIGHTS RESERVED.

3 Virgin versus Refined Refined coconut oil which is generally what you ll see in stores is made from copra, the dried meat of the coconut. However, because the process of drying the coconut is somewhat unsanitary it includes laying them out in the sun, putting them in a kiln, or smoking them the oil is inedible, and is therefore required to undergo a refinement process that includes some combination of using high heat to deodorize the oil, filtering the oil through bleaching clays, adding sodium hydroxide to remove impurities and prolong shelf- life, or performing some kind of hydrogenation or partial- hydrogenation process. In industry terms refined coconut oil is RBD refined, bleached, deodorized. The choice is clear steer clear of the refined stuff and stick with organic virgin coconut oil. A word of warning about coconut oils labeled as extra virgin. Experts note that there is no other or more virginal process of extracting oil from coconuts and the concept of the extra is nothing more than a marketing ploy. A Guide to Other Oils Canola oil is developed from the rapeseed plant, which is part of the mustard family of plants. These oils have long been used for industrial purposes (in candles, lipsticks, soaps, inks, lubricants, and biofuels). It s an industrial oil, not a food. Rapeseed oil is the source behind mustard gas, and on its own it causes emphysema, respiratory distress, anemia, constipation, irritability, and blindness. But through the beauty of genetic modification, it is now sold as an edible oil. We recommend to use other alternatives such as coconut and olive oil. Food manufacturers are not required by law to tell you if their products contain GMO s. It s up to us to be well informed, and read the labels. Monsanto has been incorporating genetically modified organisms in its canola oil seeds, and now we know that Monsanto has also been selling GMO seeds for some plants including corn. Trans Fats As you will learn in The Healthy Edge, trans fats are some of the most dangerous and destructive fats you can put in your body. Trans fatty acids are the result of the hydrogenation process. These are hazardous by- products, and are health destroyers. To avoid trans fats, avoid cooking with these oils as well as corn and canola: safflower oils, soy oils, and vegetable oils. Fish Oil and Flax Seed Oils Although fish oil and flax seed oils are not traditionally used in cooking or baking, they can be incredibly beneficial to your health because of the presence of omega- 3 fatty acids. COPYRIGHT BY THE HEALTHY EDGE, LLC. ALL RIGHTS RESERVED. 3

4 What Are Omega- 3 Fatty Acids? Omega- 3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can t make them - - you have to get them through food. Omega- 3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega- 3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. Research shows that omega- 3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega- 3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega- 3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega- 3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation There are the two main types of omega- 3 fatty acids: 1. Long- chain omega- 3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA. 2. Short- chain omega- 3 fatty acids are ALA (alpha- linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega- 3 fatty acids have less potent health benefits than EPA and DHA. You'd have to eat a lot to gain the same benefits as you do from fish. Ask your Healthy Edge Coach for reputable supplement companies if you are considering purchasing supplements, especially fish oil. Fish oil can contain traces of mercury. Red Palm Oil Virgin Red Palm Oil is palm oil that is traditionally made and maintains the natural nutrients of carotenes (precursors to Vitamin A) and the antioxidant tocotrienols (Vitamin E). Typical RBD (Refined, Bleached, and Deodorized) palm oil has these nutrients stripped from them resulting in a clear oil. In its natural state, palm oil is red in color due to a high concentration of carotenes. Palm oil comes from a tropical palm tree (elaeis guineensis - NOT the same as coconut palm trees), which is native to the tropical areas of Africa, where it grows wild. It is a traditional oil used for more than 5000 years in African countries, where small- scale family farms flourish. The palm oil palm was introduced to South East Asia in the early 1900s, and Malaysia is now the world leader in exports of palm oil. Being an introduced crop to Asia, they are mainly harvested from large plantations. Tropical Traditions Virgin Palm Oil comes from West Africa, NOT South East Asia. We would suggest supporting small- scale family producers in Africa, and NOT large corporate plantations in South East Asia. 4 COPYRIGHT BY THE HEALTHY EDGE, LLC. ALL RIGHTS RESERVED.

5 Although scarcely used in the US, palm oil is the most heavily consumed dietary oil in the world after soybean oil. If one were to exclude the U.S. where most of the world s soybean oil is consumed, palm oil would be the most popular dietary oil in the world. Palm oil traditionally has been used for baking, shortenings, margarines and deep fat frying, as it is shelf stable with a high melting point and does NOT require hydrogenation. Therefore, it contains no trans fatty acids. Palm Kernel Oil is NOT Red Palm Oil Palm kernel oil does not convey the same health benefits that red palm fruit oil does. The health benefits are only achieved due to the red color of the palm fruit oil that is attributed to its high content of carotenes, which include beta- carotene and lycopene. These powerhouse antioxidant nutrients are the same ones that give tomatoes and carrots and other fruits and vegetables their rich red and orange colors. What may shock you is that red palm fruit oil contains more that tomatoes or carrots. Red palm fruit oil is also densely packed with numerous tocotrienols a powerful form of vitamin E. Processed Palm Oil Processed palm oil does not contain cholesterol and behaves like hydrogenated fats (the dangerous trans- fatty acids) in packaged foods since it has thickness at room temperature. This makes it ideal for many food manufacturers to use in place of hydrogenated oils in their snack products. Processed foods can then be advertised as being "trans fat free" and "cholesterol free. But, when red palm oil is refined and processed, the red color disappears and its nutritional and healing benefits are destroyed. Once it becomes part of a processed snack food, it no longer features the health benefits and powerful antioxidants found only in the raw palm oil. Sometimes it is best to keep your health journey as simple as possible. This guide to oils is designed to give you confidence in having a couple of options for oils as you begin your Healthy Edge journey. We (Amber and Brian) have found all of our daily needs met with organic virgin coconut oil, first cold pressed extra virgin olive oil and chicken/vegetable broth for sautéing. ENJOY! COPYRIGHT BY THE HEALTHY EDGE, LLC. ALL RIGHTS RESERVED. 5

How to choose your culinary oil

How to choose your culinary oil 12 February 2014 There is an increasing variety of vegetable oils for cooking and food preparation. How do you decide which one to use? Considerations include taste, functional