Guide to oils
The consumption of good quality oils is important because we need essential fatty acids in our diet to promote healthy, youthful skin and hair, support thyroid and adrenal functions, for proper functioning of the immune system, for growth and energy, for healthy blood, nerves and arteries, to transport and breakdown cholesterol, and to reduce inflammatory conditions.
Refined and hydrogenated (solidified, eg: margarine) oils should be avoided as they are filled with toxic trans-fatty acids due to high temperature processing, they are often rancid, their essential fatty acids are very poor quality, and in the long term they compromise the immune system.
The best quality oils to consume are fresh, organic, unrefined, cold pressed, sold in dark glass bottles, and refrigerated where necessary. Unrefined oils will contain many nutrients not found in the refined varieties, and will supply the body with excellent sources of essential omega-3 and omega-6 fatty acids.
OLIVE OIL: Organic extra-virgin olive oil is a good choice, as it is high in both monounsaturated fatty acids and in antioxidants. Olive oil has a long history of being consumed in the Mediterranean with beneficial results. It lowers the ?bad? cholesterol (LDL) in the blood and increases the ?good? cholesterol (HDL), thus protecting against heart disease and stroke. Olive oil is also associated with reduced risk of some cancers, diabetes and other chronic degenerative diseases. Choose extra-virgin olive oil, as it is from the first pressing, and therefore will contain more antioxidants and will be less processed.
COCONUT OIL: Coconut oil is a good cooking oil, as it is highly heat resistant and thus can be used for baking, frying and saut?ing. Unlike some other oils coconut oil does not become rancid quickly. The numerous health benefits of coconut oil include reducing the risk of heart disease and other diseases, benefiting those with diabetes, thyroid problems and chronic fatigue, improving digestive disorders, rejuvenating the skin, and assisting with weight loss.
FLAXSEED OIL: Flaxseed (linseed) oil is an excellent choice as it is the richest food source of omega-3 fatty acids. The many advantages of flaxseeds include their benefit to cardiovascular health, their helpfulness in reducing inflammation (such as with arthritis), that they are soothing to the digestive tract and relieve constipation, and that they benefit the skin. Flaxseed oil should always be refrigerated and should never be heated. It can be used as a salad dressing, taken by the spoonful (1-2 tablespoons per day is a good dose for an adult), poured over vegetables, yoghurt or grains, added to a smoothie or juice, etc. Always buy unrefined organic flaxseed oil.
SESAME OIL: Organic unrefined sesame oil is recommended as it is easily extracted and therefore can be pressed at low temperatures. This oil is rich in vitamins and minerals, and is considered to lower harmful cholesterol levels. Additionally, sesame oil is stable because it contains the antioxidant sesamol which helps to prevent it going rancid. Sesame oil has been consumed safely in Asia for hundreds of years and it makes a good massage oil.
SUNFLOWER AND SAFFLOWER OILS: Sunflower and safflower oils are high in linoleic and are polyunsaturated. However, polyunsaturated fatty acids are not stable when subjected to heat and many of the healthful ingredients are lost at high temperatures. Therefore, these oils are best used as salad dressings and on raw dishes. Sunflower and safflower oils should only be consumed if they are very fresh, stored in dark jars, organic, unrefined and cold-pressed. If they don?t have such quality and freshness they should be avoided.
PEANUT OIL: Peanut oil should be approached with care as peanuts are heavily sprayed with chemicals, and there is a certain fungus (aspergillus flavus) found on peanuts that produces aflatoxin, a potent human carcinogen. However, as organic peanuts contain reduced levels of chemical residue and are subject to less aspergillus organic peanut oil is safer to consume.
BUTTER AND GHEE: Butter is a better alternative than margarine or refined oil, especially organic butter, which is free from pesticide residues. Ghee (clarified butter) is butter that has had the milk solids removed and is a good choice for cooking. According to Ayurvedic medicine ghee has strong healing properties, improves digestion, and soothes intestinal inflammation.
CANOLA OIL: Canola oil is not recommended because it nearly always genetically modified and refined, and thus has a reduced nutrient and omega-3 content. Refined canola oil contains trans fats due to the high temperature processing.
COTTONSEED OIL: Cottonseed oil should not be consumed as it contains the fatty acid cyclopropen, which is toxic to the liver and prevents the metabolism of other essential fatty acids. Cottonseed oil is always refined (unrefined cottonseed oil is sometimes used as a pesticide), almost always genetically modified and highly contaminated with pesticide residues, and very often is partially or fully hydrogenated. Cottonseed oil is commonly used to make potato chips and other snack foods, and for deep-frying in fast food restaurants.
APRICOT KERNEL, ALMOND AND AVOCADO OILS: These oils are generally refined and are best used as body or massage oils.
What about macadamia oil?