Recently, I have written several articles discussing nutrition planning for healthier lifestyles. My meal planning recommendations have always applied the principles of common sense, balance and practicality. I equate this style of meal planning TO BORING financial investing; LOW RISK, GRADUAL POSITIVE CHANGE, SUCCESS OUTCOME. The research world is beginning to taut a new style of meal planning encouraging high fat diets to achieving healthier outcomes. Although there is merit to this form of meal planning, there is greater potential dangers for heart disease, diabetes and cancer if not followed PROPERLY. High fat diets require restricting carbohydrates (other than fruits and vegetables primarily) to such a degree, LONG TERM compliance for the majority of people seems unlikely. If a high fat diet is combined with starchy carbohydrates and sugary desserts, the risk of disease magnifies greatly. This means pizza, subs, burger rolls, white potatoes, white rice, pastries, ice cream, candy, cake, muffins, etc… would no longer be consumed except for those special occasions. Research MUST take into account, REALITY and PRACTICALITY. This is why my recommendations (although requiring some discipline and some self sacrifice) are more likely to achieve better results for most people. If you didn’t previously read my recommendations, you can find it at the link below:
Regardless of the meal plan you choose, understanding the differences between OILS is critical for health. For years, the food industry has marketed vegetable oils as the healthiest choice to prevent heart disease. These included corn, soybean, canola, cottonseed, sunflower or safflower oil. The reality is, these oils are dangerous, especially if used to cook foods at higher temperatures. These oils contain high amounts of processed polyUNsaturaed fats.
MonoUNsaturated fat and SAturated fat are more stable compounds than polyUNsaturated fat. There is a great deal of processing involved in developing PolyUNsaturated oils that cause them to break down and become rancid requiring refining, deodorizing and bleaching. Once the processing is completed, this part of the oil remains a concern due to its unstable composition and its dangerous oxidative properties when heated (it becomes rancid again.)
Oils higher in monoUnsaturated fats including olive oil and avocado oil are healthier stable oils that offer nutrients that protect against cancer, heart disease and diabetes. Avocado oil has one of the highest smoke points and is one of the best monoUnsaturated fats for low to medium temperature cooking. Cold pressed extra virgin olive oil is NOT a good choice as a cooking oil. It is best used as an added oil to cooked foods and raw salads.
SAturated oils are best for higher temperature cooking. Good healthy SAturated oils would include coconut oil, ghee and lard. Butter is also a saturated fat, but would NOT be a healthy choice when cooking at high temperatures. Until recently, these were the oils that were considered the most dangerous for health over the last 30 years.
Having this information should make your choice of healthier oils simpler. Remember, ALL oils are HIGH IN CALORIES! They average approximately 120 calories per tablespoon. They should be used appropriately keeping this in mind. In addition, foods such as salmon, mackerel, trout, sardines and albacore tuna are good sources of healthy omega 3 fats that also provide protection against disease and inflammation. Plant based sources include walnuts, pumpkin seeds, chia, hemp, broccoli, bok choy, and brussel sprouts.
Fats, in general, play an important role in health. They are NOT to be feared, yet the typical American diet doesn’t utilize the right fats in the right quantities to promote healthy living. With a better understanding of oil as well as guidelines for safer healthier use, I hope this information helps you determine whether it is:
TIME FOR AN OIL CHANGE?