Cooking oils

As one of my first posts on food, I decided to talk about refined oils. Why? Because almost every recipe starts with: add some oil to the pan.

In the field of nutrition, there is always going to be a debate about fats; I am sure of this. Every expert has an opinion, and I would like to add that I am no expert in the “to fat or not to fat” subject. I am simply sharing my personal view on cooking oils, what oils I use in my recipes, and what I advise my clients.

I believe that everyone has different nutritional needs. I also believe that keto is a diet trend that is misunderstood or misused and that “no fat” concepts are not necessarily healthy either. However, everyone is free to do as they please. I encourage people to do their research and draw conclusions. Educate yourself!

If you are in the functional nutrition world like I am, you will know this simple fact: avoid refined oils!

What are refined oils?

Refined oils are seed, nut, or vegetable oils which have been highly processed to make them more shelf-stable. I know what you are going to ask: all oils are processed to some degree, right? Yes, however, refined oils are extracted using chemical solvents, steamers, neutralizers, de-waxers, bleach, and deodorizers before they end up in the bottle.

This type of chemical processing transforms healthy oils into trans-fats, removes naturally occurring vitamins, minerals, and antioxidants, causing these oils to become empty calories. On top of that, the final product contains free radicals and might be contaminated with toxic chemicals.

Let me give you an example: one of the solvents used to extract some oils is hexane, a cheap byproduct from gasoline production, which is a neurotoxin.

Is this something that you are comfortable eating? I hope not :)

Another problem with refined oils is that they are very high in pro-inflammatory omega-6 fatty acids, which creates a whole other cascade of health issues, a topic for another time.

Why am I telling you this? It is crucial to understand that nearly all chronic diseases are rooted in chronic inflammation. The overconsumption of omega 6 fatty acids and underconsumption of healthy omega 3’s is related to health problems like heart disease, type 2 diabetes, obesity, digestive problems, autoimmune diseases, and even cancer.

So if you see me in a grocery store, talking to myself while staring at someone’s cart that is rolling with 2 gallons of refined oils, this is why.

So what oils should we use for cooking? I keep it simple and only use these three oils:

Olive oil- I use extra-virgin, cold-pressed, organic olive oil for salads and other cold dishes.

Avocado oil- I use avocado oil for cooking at high temperatures like sautéing and oven-baking.

Coconut oil- I use coconut oil for cooking at high temperatures sometimes, but usually for desserts.

If you are interested in further reading about refined oils, please check out this article.

I hope you understand why eating out is not the optimal way to stay healthy because you have no control over the ingredients used in your food. This concern applies to meal delivery programs also. You have to be aware of the ingredients used, and sometimes the easiest way is to cook your own meals.

Other healthy fats to be enjoyed are avocados, grass-fed/pasture-raised meats, nuts and seeds, fatty fish, and grass-fed butter. Of course, using oils and fats, in general, depends on other dietary restrictions; it will vary from person to person.

For more personalized recommendations, please reach out and work with a health practitioner that can help you tailor a diet for you.

In good health,

Ioana