How to Make Healthy Cooking Oil Choices- Thomas DeLauer

How to Make Healthy Cooking Oil Choices- Thomas DeLauer

There are so many cooking oils out there - olive oil, macadamia nut oil, coconut oil and avocado oil, just to name a few. What should you keep in mind when choosing the oil for your meal?

Which Oil is the Healthiest?

We must look at smoke point, omega-3 to omega-6 ratio, along with other health benefits of different oils.

Smoke point is the temperature at which an oil will start to smoke. This reaction causes free radicals and toxic fumes to be released in the air, and is not good for the nutritional benefits of the food or the health of the person cooking.

If you will be frying or sautéing it is important to use oils with high smoke points.

Frying (avoid frying whenever possible due to negative health effects of fried foods): Avocado oil, peanut oil and sesame oil have high smoke points and are safest for frying

Sautéing: The oils above plus coconut oil, macadamia nut oil and light virgin olive oil

*Oils with a high smoke point also have a longer shelf life, so if you use oil sparingly it is also important to go for an oil with a higher smoke point.

Fat Content: Some fats are good for our health while others are not and should be limited.

Omega-6 to omega-3 ratio: Western diet contains too many omega-6 fatty acids and too few omega-3 fatty acids. Omega-3 fatty acid consumption is linked to decreased inflammation, overall health improvement, better mood and memory.
-Unrefined flax seed oil has a very low omega-6 to omega-3 ratio, with four times as many omega-3 fatty acids. This oil has very low smoke point, so great in dressings or drizzled over already prepared foods.
-Macadamia nut oil has a 1:1 ratio, which is the ideal ratio overall in diet.

Monounsaturated fat: Great for cardiovascular health, cholesterol and cancer.
-Macadamia nut oil is 80% monounsaturated fat and has a great light, sweet nutty flavor. Good for use in baked goods, sautéing and used in dressings.
-Olive oil and avocado oil are also high in monounsaturated fat content.

Coconut Oil: Coconut oil is made up of natural, healthy saturated fats. Unlike man-made saturated fats, those in coconut oil have been found to help increase healthy cholesterol and decrease unhealthy cholesterol. Comprised of MCTs, which are available for immediate energy in the body.

-In a 2008 study in the American Journal of Clinical Nutrition, it was found that those who were selected to consume coconut oil rather than olive oil as part of a weight-loss program over 16 weeks experienced greater energy expenditure and improved weight loss.

Favorite Oil Picks:

Coconut oil for sautéing and as a general snack - eating a tablespoon of coconut oil will give you immediate energy!

Macadamia nut oil for baking and dressings - light, nutty flavor

Avocado oil - great for sautéing and high temperature cooking - very high smoke point so will have a longer shelf life and keep beneficial properties during cooking.

Tip: Store oils in cool, dark places. Purchase in small containers so that they do not degrade before use. If an oil tastes or smells bitter or off, throw as it has likely broken down.

References:

1. Heart-Healthy Cooking: Oils 101
3. Cooking Oils
4. Weight Loss Diet that Include Consumption of MCT Oil…

[Dailyshart]

I knew this guy in high school. He was, and still is a super nice guy.

[Jeremy]

I like to use Duck fat in everything. Taste so good! And Tallow is good too.

[dubson]

Great video, as always! Why isn't olive oil "easily assimilated by the body"? What about the other benefits of Olive Oil, and it's prevalence and high praise in the mediterranean diet?

[normaruiz]

Very informative!! My husband was recently diagnosed with a fatty liver  and we were still in a cloud of smoke not knowing what oils to use for our daily cooking. I went with my gut instinct and chose avocado oil and have been using it for about 4 days now. Today I stumbled across your video and I'm so glad I did...put my mind at ease. Thank you so so much.

[HaharuRecords]

We have coconuts everywhere; so can i use oil from direct our plam trees coconuts and make omelats like .😁🐏

[JohnSmith-ltem]

Flaxseed oil has the most omega 3 but as explained in your other video, it isnt so easily and efficiently used by our bodies.

Avocado oil is really good for our bodies but least omega 3.

Sigh... What now? Which to buy?

[nicklim]

can i just swollow heated oil to meet my daily fat requirments

[brettagostini]

You skipped over ghee!?! That’s my go to. Your thoughts?

[theriac.]

Nine times out of ten I would agree with him regarding the smoking points of oils. But, you can actually cook with coconut oil at a high temperature because it is very different from most other cooking oils as it contains an unusual composition of fatty acids which makes it highly resistant to oxidation at a high heat. For this reason, it is very suitable to cook at a high heat incuding frying

[adamsmith]

hi Thomas, thanks for the video but I have a question please: if you are frying with avocado oil, you are definitely getting to the smoking point with high temperature of the pan. In this case what happens to the avocado oil? does it get denatured and hydrogenated? please reply. thanks

[PaceyPimp]

Your the 1st one to not recommend olive oil

[stablestoic]

I use coconut oil alot. It's great to cook with.

[AbdullahAz]

man best channel on YouTube ..thank you for all the information you share :)

[davidsimons]

Use coconut oil all the time!!! Love it!!! Some GOOD stuff there!!!

[spectrum_electrum]

Great video man! I would like to know what's your opinion on butter and whether grass-fed options of butter/ghee are a beneficial staple for one's diet, what about grain fed also, which is the most sold one in most areas

[jackerocket]

Flaxseed oil? I thought it was an estrogen rich

[rogerzen]

What about walnut oil? Good for Omega-3 or not?

[tmend]

What about grape seed oil for frying ?

[PlantLifeYT]

Sauteeing is higher heat than frying....

[WCepheiHD]

So flaxseeds oil is mostly good, but they alone mess up with testosterone as you mentioned in some other video... So in oil form, is it still gonna mess up with our testosterone?