Let’s talk about oils -
Are they really all that bad? The answer is, in moderation, no. However, knowing how to use them properly can make all the difference.
But before we dig in deep, let’s understand the basic chemistry behind it all.
Oils are composed of fatty acids which can be saturated fatty acids (SFA), monounsaturated fatty acids (MUFAs) or polyunsaturated fatty acids (PUFAs) - this refers to the number double bonds present in the molecule - saturated fatty acids contain no double bonds, whereas monounsaturated fatty acids contain one and polyunsaturated fatty acids contain multiple double bonds.
The number of double bonds correlates with molecule stability. Saturated fatty acids are the most stable ones, and polyunsaturated fatty acids the least stable ones and hence the more susceptible to oxidative damage and formation of lipid hydroperoxides = highly atherogenic (contributes to plaque build-up)
Oxidative damage can happen upon cooking, especially at high temperatures.
With that, oils such as coconut oil or ghee are great choices for cooking at high temperatures (high SFA content).
Avocado oil and olive oil are good for cooking at very low heat (high MUFA content).
Lastly, oils such as safflower oil, sesame seed oil, canola oil, corn oil, hemp oil, sunflower oil, among others (have a higher PUFA content) and are not suitable for cooking.
NOTE: this DOES NOT mean that MUFAs and PUFAs are the bad guys, in fact, they are the oils with the healthier profile which can help improve cholesterol, and prevent plaque build-up. Nonetheless they can be equally as harmful if used inadequately!!
And when it comes to SFAs, keep your consumption of saturated fats to a minimum (<10% of your daily calories) and NEVER consume trans fats!!
Another important thing to note is that the more refined the oil is, the less antioxidants it contains. It’s always better to consume non-refined oils!
Make healthy choices!
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