.png)
What we cook with has evolved over time, with new technology and processing systems, we have more options than ever when it comes to choosing the types of oils and fats we keep in our kitchen and choose to consume.
There are pros and cons to living in a time when technology has afforded us so many possibilities, unfortunately much of the processing and refining of oils doesn’t serve our bodies well.
Many of the classic cooking oils are still our best bets for today, think butter, tallow, olive oil, and even lard.
TLDR - CLICK HERE to Download your Oils 101 Facts Sheet for FREE
Oils are made up of a combination of triglycerides containing various lengths and compositions of fatty acids. Non-essential fatty acids are those that our bodies can synthesize (meaning make or produce) from food. On the other hand, essential fatty acids (EFAs) are those that our bodies cannot synthesize, for example omega-3 and omega-6 polyunsaturated fatty acids (PUFA), these we must obtain from food. EFAs are essential for central nervous system function, contribute to structural components of cell membranes, are key in immune function and inflammatory response, and regulate gene expression. Source.
Without getting into the weeds too much, our diets tend to be high in linoleic acid, an omega-6 PUFA. If you’ve been wondering what all the buzz around seed oils is about, it’s primarily related to their high levels of linoleic acid and the effects on the body. Meanwhile, our diets tend to be low in omega-3 fatty acids, creating an imbalance between omega-6 and omega-3 in our diets. Linoleic acid is not inherently bad, but the imbalance of its high prevalence in our diets is problematic. Linoleic acid is prone to becoming a free radical because it is sensitive to heat, pressure, and oxygen damage (oxidation) with these exposures linoleic acid can convert to harmful metabolites causing damage to mitochondria, DNA, and stem cells. Source.
High intake of omega-6 may promote cancer, cardiovascular disease, and autoimmune disease. To help reduce your intake of omega-6, instead choose oils low in linoleic acid.
Examples include grass-fed butter, grass-fed tallow, ghee, and coconut oil, each of these have about 1-2% linoleic acids. For a variety of reasons you may want a few more options, avocado oil, lard, and palm oil have about 10% linoleic acid.
Olive oil is very brand dependent, it has about 3-27% with an average of 10% linoleic acid.
Zero Acre oil is an interesting option that’s newer to the market, it has about 3% linoleic acid and is created through fermentation. Other common oils are comparatively high in linoleic acid, canola oil (19%), peanut oil (32%), soybean oil (51%), cottonseed oil (52%), corn oil, (54%), sunflower oil (68%), safflower oil (70%). Source.
Linoleic acid is just one thing to consider when choosing your oils, you may also want to consider what fits into your value system. This may include dietary preferences or ethical implications. For example, many of us are familiar with the deforestation due to palm oil production or environmental impact of the meat and dairy industry.
Remember that oils (including butter, tallow, lard etc.) are sensitive to heat, pressure, light, and oxygen. For this reason, choose oils in dark bottles or tin.
While it can be very beneficial to buy in bulk generally, oil is one that’s good to get in smaller quantities so you’re not keeping it for more than a few months before using. Store your oils in cool and dark places when possible.
Learn what oils smell like when they’re fresh versus when they’ve gone bad and smell rancid. Rancid oil may smell like crayons, metal, paint thinner, or have a sour odor.
Read labels, sometimes oils are from a combination of sources even if the front of the bottle only lists one type. When cooking, prevent your oil from burning or smoking.
If this happens, time to dump and start again! If your oil has gone bad for any of the above reasons, it’s best not to consume.
Simple Do's
Simple Don'ts
CLICK HERE to Get the FREE Oils 101 Facts Sheet
Disclaimer: No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
%20(1).gif)
.png)
.png)
.png)
.png)
.jpg)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)