Confused by what oil to use and when? Most of us are! It seems more and more people everywhere are talking about oils used in cooking, which ones are the safest, which ones are the worst for our health and which ones to use and when. It can be overwhelming trying to make sense of all of the different choices out there, but I am going to clear up any confusion you may have so you can begin to utilize these fantastic fats with confidence! Extra virgin olive oil is still probably the most used oil in our kitchens. Most of us use it without even thinking that much about it. We grab it for salad dressings, saute’s and even grilling, movitated by the fact that it is a healthy oil. Olive oil definitely has it’s place, but not for all types of cooking. It is delicate and because it is delicate, it isn’t very stable as the cooking temperatures increase. More and more people are learning about coconut oil, know that it has some healthful benefits and have heard that it is more stable than olive oil when heated. Which is true, but it also has it’s place in the kitchen……away from the high temperatures. Surprising, I know! You are about to get familiar with the only guys you want in your corner when the temps get above 350 degrees……….Ghee and Red Palm Fruit Oil. These two are a little more of a mystery when it comes to familiarity and use by the general public. Well, not for long…..they have been around for thousands of years and are making a comeback….and, for good reason.
What determines how and when we use an oil for cooking mainly depends on the smoke point of the oil, which is the temperature where the oil begins to smoke and release toxic fumes and create harmful free radicals. This is what we want to avoid, because these free radicals can damage cell membranes, are carcinogenic and are associated with atherosclerosis. No thank you! Not for us!! We want to use these nutrient powerhouses appropriately. Cooking oils with the highest smoke points include : red palm fruit oil (sp 450 degrees), ghee (sp 480 degrees), and avocado oil with a smoke point of 520 degrees! What I have found confusing in the literature is coconut oil is recommended for higher heat cooking because it has a higher smoke point than olive oil. In researching this topic a little further, I realized coconut oil’s smoke point is only 350 degrees……not so hot. Compared with olive oil, that has a smoke point of 320 degrees. Not a big difference! Not big enough at least to make me feel comfortable using it as the main cooking oil in my kitchen. It’s time for a change.
Let’s look at three of the oils that are getting a lot of attention lately and make sense of when to choose one over the other. Ghee, coconut oil and red palm fruit oil are the new heavy hitters with major benefits to our health. Coconut oil is definitly the most used and recognized fat out of the three, but if you haven’t already heard or started using ghee or red palm fruit oil, you will soon. Their amazing properties are gaining attention daily as more and more people are becoming familiar with them and experimenting with their use in the kitchen. As the trend for clean eating continues, with people realizing that taking charge of their health begins in their own kitchen, we will start to see and hear more how eating simple, clean and lower on the food chain will be the driving force behind reversing the health epidemics that have plagued our society. And, it starts with noticing the gifts of nature that have been available to us for thousands of years, such as these. Here’s a little more about each of them.
Ghee, or clarified butter, is made by heating butter until the proteins (casein) and sugars (lactose) separate from the pure butterfat. Ghee has a wonderful flavor, aroma and texture. And, since it has one of the highest smoke points, it can be used for pretty much all of your cooking needs. Besides being incredibly versatle in the kitchen, it is beneficial to our health. Here’s how….it aids in digestion, ulcers, constipation and helps support healthy skin and nails. It also helps to heal minor skin irritations, as well as, burns and blisters. Neat! And, depending on the source and quality of the butter, it can be very high in antioxidants. Ghee can be easily found at Whole Foods Market or other healthfood stores, but if you want to make your own, it is a very simple process-just make sure you use the highest quality organic butter you can find.
Coconut oil is likely the most well known and most used of the three oils I have just mentioned, and for good reason. It is composed mostly of medium-chain fatty acids which are readily utilized by the liver which leads to greater energy expenditure and ignites metabolism so you will burn calories from fat much faster. In addition, coconut oil has anti-viral and anti-bacterial properties and has a positive effect on the thyroid and blood sugar. It even improves cholesterol levels and reduces visceral fat stores. It is definitely an oil to have on hand in your pantry. Just be aware how you are using it. Keep cooking temperatures at or below 350 degrees and try adding it into smoothies. One thing to keep in mind……we have learned to steer clear of refined foods, as that means they have undergone some degree of processing. But, in this case, choose refined coconut oil. Refined coconut oil has a neutral flavor and aroma, where unrefined coconut oil has a very strong coconut flavor and aroma.
Red Palm Fruit Oil can sometimes be confused with the unhealthy palm kernel oil since they are both derived from the same plant. The difference is red palm fruit oil is from the fruit and palm kernel oil is from the seed or kernel. All of the amazing antioxidants and nutrients are in the fruit. The healthy oil, red palm fruit, has this beautiful red orange color while the unhealthy oil, palm kernel, is colorless. That important difference makes it easy to remember which one is good for us. Like coconut oil, red palm fruit oil is rich in medium-chain fatty acids, but does have less than coconut oil. So, what separates red palm fruit oil from coconut oil is not the medium-chain fatty acids. Red palm fruit oil is densely packed with numerous tocotrienols ( a powerful form of vitamin E) and carotenoids (the antioxidant that gives tomatoes and carrots their vibrant color) and has a much higher smoke point than coconut oil. In fact, it contains more carotenes than carrots or tomatoes! wow! Amazing!! If that wasn’t enough to take in, red palm oil contains very high levels of omega 3 essential fatty acids, EPA and DHA. It also is protective against heart disease in that it removes plaque build up in arteries and, in addition, the high amount of alpha tocotrienols can help to reduce the chances of stroke. Put it at the top of your next Whole Foods Market grocery list!
One quick note on commonly used safflower, canola and corn oils. Rid these guys from your pantry. The processing these oils undergo uses industrial chemicals and solvents. They are also loaded with trans fats and can have genetically modified organisms. Definite insult to our health.
Take the time right now to take the unhealthy cooking oils out of your pantry and replace them with the newer oils that really are not so new. Red palm fruit oil was regarded as a sacred healing food by many civilizations, including the ancient Egyptians. Yes, The Ancient Egyptians! An article in the journal Nature traced Ghee back as far as 6500 BC in India and an excavation of an early tomb at Abydos in Greece contained traces of coconut oil as early as 3000 BC. Nature provides everything our bodies need to survive. Always has, always will. It is up to us to utilize these gifts for our health. Nutrients from natural foods-in, fake foods from factories-out!