When it comes to holistic nutrition and all-natural weight loss, it can be difficult to choose the healthiest cooking oil. Unsubstantiated fact-based rumors and opinions circulate about which oil is better, which is toxic, or which is more nutritious. Then there is the question of saturated fats vs. trans fat vs. polyunsaturated fats vs. essential omega fats, and unless you’re a biochemistry major in college, it’s easy to get confused. The truth is that various types of cooking oils have different natural health benefits and levels of nutritional value.
Olive Oil: One of Nature’s Oldest Natural Cures
As a trained naturopathic doctor, I am not only an expert in natural medicine, but I also know the principles of holistic nutrition and natural weight loss to help patients make the right decisions in the kitchen. In most cases, each cooking oil has advantages and disadvantages associated with it; olive oil is no exception. Olive oil is the foundation of the famous health-promoting Mediterranean Diet and is rich in health-promoting Omega-9 monounsaturated fatty acids. Olive oil has been shown to help improve: cholesterol, blood pressure, diabetes, age-related dementia, blood clots, cancer, life expectancy and more.
Do not lose the holistic health benefits of olive oil when cooking, be aware of the “smoke point”
Olive oil tastes great and can be used in cooking or as a substitute for butter on bread. It also makes a great base for a healthy salad dressing or marinade. So is this wonderful, healthy and tasty food also dangerous? The answer is: it can be. But it’s not the fault of the oil; it is when we abuse it, or use it for purposes it was never intended to serve, that it becomes more harmful than helpful. The key to resolving this paradox is to understand the concept of Smoke Point. The smoke point is literally the point at which the oil begins to smoke. Different oils smoke at different temperatures; olive oil is one that is generally best cooked over low to medium heat, much hotter and can smoke.
Smoking when cooking is not good. Olive oil breaks down under extreme heat causing free radicals and other dangerous molecules to replace natural antioxidants. The smoke itself is also toxic and should not be inhaled. Finally, when there is smoke, it means the oil is dangerously close to its flash point, the point at which it can catch fire. The general rule of thumb is to cook with just olive oil over medium low heat or use it cold. If you need a tougher oil for baking or cooking at high temperatures, consider an oil with a higher smoke point, such as canola, safflower, coconut, or grapeseed.
The True Holistic Health Benefits of Canola Oil
Canola oil has large amounts of health-promoting Omega-9 monounsaturated fatty acids, as does olive oil, as well as low levels of saturated fat and relatively high levels of Omega-3. However, it has a higher smoke point and can be used more reliably for cooking at higher temperatures. I have recently seen some emails about the dangers of canola oil that have been spread over the internet. This oil has been accused of being genetically modified, full of trans fats, an industrial chemical used as an insecticide or fuel, a toxic weed, a biopesticide, a form of mustard gas, a trigger for diseases such as mad cow disease and the lung cancer. and full of cyanide.
Truly, expeller-pressed organic canola oil is a healthy cooking oil not to be feared. Like any other food, it should not be consumed all day, every day. Everything in moderation is the best rule for a healthy and balanced diet. It’s a great oil to consider for baking and sautéing over medium to high heat. Some caution should be exercised with lower quality or less expensive forms of canola oil. The only way to guarantee the holistic health benefits of canola oil is to buy organic, expeller-pressed oil.
Healthy Cooking and the Importance of Nutrition
Naturopathic medicine considers holistic nutrition one of the keys to achieving optimal health. In addition to homeopathic remedies, herbal medicine, and other alternative health treatments, healthy and balanced eating habits are essential for total body wellness. For more information on cooking oils, contact your local naturopathic doctor.
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You can also read the rest of my “The Truth About Cooking Oils” article series available on Lewis Natural Health