Take Your Power Back Thursday
The right kind of fat
Julie Michelson
update
May 25, 2023
When I was being interviewed last week, I was asked to talk about what type of fats are best for cooking.
So, I want to share my thoughts with you as well.
When choosing a fat for cooking, it's crucial to consider the smoke point, the temperature at which the oil begins to smoke (before it boils).
Heating oils beyond this point can produce harmful, carcinogenic compounds. Different oils have different smoke points, and are best used for different cooking methods.
Extra Virgin Olive Oil (EVOO):
EVOO is one of the healthiest fats you can use in your kitchen. It is a monounsaturated fat, which has been linked to several health benefits, such as improved heart health and reduced inflammation. EVOO is ideal for low to medium heat cooking, like sautéing or roasting vegetables, as it has a smoke point around 325°F
While I do cook with EVOO using low heat, one of my favorite kitchen staples is high quality EVOO that I use as a finishing oil. It is high in polyphenols, has as stronger flavor, and is drizzled over the top of a dish, and never used for cooking (as that would be a waste).
These are my favorite finishing oils, and also make a great gift!
Avocado Oil:
This oil is a good source of monounsaturated fats, similar to EVOO. However, it has a higher smoke point, making it more suitable for high-heat cooking methods like stir-frying, searing, and grilling. The smoke point of avocado oil is approximately 520°F. Additionally, it contains a good amount of vitamin E, an antioxidant that helps protect your cells from damage.
Avocado oil typically doesn't have a strong flavor, making it a favorite in my kitchen.
Coconut Oil:
Although coconut oil is high in saturated fat, it consists mainly of medium-chain triglycerides (MCTs). MCTs are more easily absorbed and metabolized by the body and have been associated with certain health benefits, such as increased energy expenditure and improved brain function.
Coconut oil has a moderate smoke point of around 350°F, which makes it suitable for medium-heat cooking. Coconut oil has a stronger flavor and will likely change the taste of your dish.
It's important to note that while moderate consumption of coconut oil can be part of a healthy diet, it should not replace other healthier fats like EVOO and avocado oil.
I use all three of these oils in my kitchen. I encourage you to do the same!
It is worth noting, if you are using seed oils in your kitchen, you can significantly upgrade your health by swapping to the three above.
What are seed oils?
These include canola, soybean, corn, cottonseed, grapeseed, safflower, sunflower, rice bran, and peanut oils. All are typically created through synthetic chemical extraction methods that sometimes include additional processing like bleaching and deodorizing. They are also high in omega-6's and lead to increased inflammation.
So, I want to share my thoughts with you as well.
When choosing a fat for cooking, it's crucial to consider the smoke point, the temperature at which the oil begins to smoke (before it boils).
Heating oils beyond this point can produce harmful, carcinogenic compounds. Different oils have different smoke points, and are best used for different cooking methods.
Extra Virgin Olive Oil (EVOO):
EVOO is one of the healthiest fats you can use in your kitchen. It is a monounsaturated fat, which has been linked to several health benefits, such as improved heart health and reduced inflammation. EVOO is ideal for low to medium heat cooking, like sautéing or roasting vegetables, as it has a smoke point around 325°F
While I do cook with EVOO using low heat, one of my favorite kitchen staples is high quality EVOO that I use as a finishing oil. It is high in polyphenols, has as stronger flavor, and is drizzled over the top of a dish, and never used for cooking (as that would be a waste).
These are my favorite finishing oils, and also make a great gift!
Avocado Oil:
This oil is a good source of monounsaturated fats, similar to EVOO. However, it has a higher smoke point, making it more suitable for high-heat cooking methods like stir-frying, searing, and grilling. The smoke point of avocado oil is approximately 520°F. Additionally, it contains a good amount of vitamin E, an antioxidant that helps protect your cells from damage.
Avocado oil typically doesn't have a strong flavor, making it a favorite in my kitchen.
Coconut Oil:
Although coconut oil is high in saturated fat, it consists mainly of medium-chain triglycerides (MCTs). MCTs are more easily absorbed and metabolized by the body and have been associated with certain health benefits, such as increased energy expenditure and improved brain function.
Coconut oil has a moderate smoke point of around 350°F, which makes it suitable for medium-heat cooking. Coconut oil has a stronger flavor and will likely change the taste of your dish.
It's important to note that while moderate consumption of coconut oil can be part of a healthy diet, it should not replace other healthier fats like EVOO and avocado oil.
I use all three of these oils in my kitchen. I encourage you to do the same!
It is worth noting, if you are using seed oils in your kitchen, you can significantly upgrade your health by swapping to the three above.
What are seed oils?
These include canola, soybean, corn, cottonseed, grapeseed, safflower, sunflower, rice bran, and peanut oils. All are typically created through synthetic chemical extraction methods that sometimes include additional processing like bleaching and deodorizing. They are also high in omega-6's and lead to increased inflammation.
Take Action
Go through your pantry and if you have any seed oils, throw them out! Consider the types of oils you are using in your kitchen and think about smoke points. Be sure to use avocado oil for your higher heat cooking (I use it for baking as well).Extra Credit
If you have a clean, high quality EVOO finishing oil you love, hit reply and let me know what it is. I am always on the lookout for the best!Your Autoimmune Coach,
ps. And whenever you're ready, these are a few other ways in which I can help you:
arrow_drop_down_circle
Divider Text
Filed under: Food
Last updated: July 17, 2023 1:17 pm MST
Last updated: July 17, 2023 1:17 pm MST
The right kind of fat
Julie Michelson
update
May 25, 2023
When I was being interviewed last week, I was asked to talk about what type of fats are best for cooking.
So, I want to share my thoughts with you as well.
When choosing a fat for cooking, it's crucial to consider the smoke point, the temperature at which the oil begins to smoke (before it boils).
Heating oils beyond this point can produce harmful, carcinogenic compounds. Different oils have different smoke points, and are best used for different cooking methods.
Extra Virgin Olive Oil (EVOO):
EVOO is one of the healthiest fats you can use in your kitchen. It is a monounsaturated fat, which has been linked to several health benefits, such as improved heart health and reduced inflammation. EVOO is ideal for low to medium heat cooking, like sautéing or roasting vegetables, as it has a smoke point around 325°F
While I do cook with EVOO using low heat, one of my favorite kitchen staples is high quality EVOO that I use as a finishing oil. It is high in polyphenols, has as stronger flavor, and is drizzled over the top of a dish, and never used for cooking (as that would be a waste).
These are my favorite finishing oils, and also make a great gift!
Avocado Oil:
This oil is a good source of monounsaturated fats, similar to EVOO. However, it has a higher smoke point, making it more suitable for high-heat cooking methods like stir-frying, searing, and grilling. The smoke point of avocado oil is approximately 520°F. Additionally, it contains a good amount of vitamin E, an antioxidant that helps protect your cells from damage.
Avocado oil typically doesn't have a strong flavor, making it a favorite in my kitchen.
Coconut Oil:
Although coconut oil is high in saturated fat, it consists mainly of medium-chain triglycerides (MCTs). MCTs are more easily absorbed and metabolized by the body and have been associated with certain health benefits, such as increased energy expenditure and improved brain function.
Coconut oil has a moderate smoke point of around 350°F, which makes it suitable for medium-heat cooking. Coconut oil has a stronger flavor and will likely change the taste of your dish.
It's important to note that while moderate consumption of coconut oil can be part of a healthy diet, it should not replace other healthier fats like EVOO and avocado oil.
I use all three of these oils in my kitchen. I encourage you to do the same!
It is worth noting, if you are using seed oils in your kitchen, you can significantly upgrade your health by swapping to the three above.
What are seed oils?
These include canola, soybean, corn, cottonseed, grapeseed, safflower, sunflower, rice bran, and peanut oils. All are typically created through synthetic chemical extraction methods that sometimes include additional processing like bleaching and deodorizing. They are also high in omega-6's and lead to increased inflammation.
So, I want to share my thoughts with you as well.
When choosing a fat for cooking, it's crucial to consider the smoke point, the temperature at which the oil begins to smoke (before it boils).
Heating oils beyond this point can produce harmful, carcinogenic compounds. Different oils have different smoke points, and are best used for different cooking methods.
Extra Virgin Olive Oil (EVOO):
EVOO is one of the healthiest fats you can use in your kitchen. It is a monounsaturated fat, which has been linked to several health benefits, such as improved heart health and reduced inflammation. EVOO is ideal for low to medium heat cooking, like sautéing or roasting vegetables, as it has a smoke point around 325°F
While I do cook with EVOO using low heat, one of my favorite kitchen staples is high quality EVOO that I use as a finishing oil. It is high in polyphenols, has as stronger flavor, and is drizzled over the top of a dish, and never used for cooking (as that would be a waste).
These are my favorite finishing oils, and also make a great gift!
Avocado Oil:
This oil is a good source of monounsaturated fats, similar to EVOO. However, it has a higher smoke point, making it more suitable for high-heat cooking methods like stir-frying, searing, and grilling. The smoke point of avocado oil is approximately 520°F. Additionally, it contains a good amount of vitamin E, an antioxidant that helps protect your cells from damage.
Avocado oil typically doesn't have a strong flavor, making it a favorite in my kitchen.
Coconut Oil:
Although coconut oil is high in saturated fat, it consists mainly of medium-chain triglycerides (MCTs). MCTs are more easily absorbed and metabolized by the body and have been associated with certain health benefits, such as increased energy expenditure and improved brain function.
Coconut oil has a moderate smoke point of around 350°F, which makes it suitable for medium-heat cooking. Coconut oil has a stronger flavor and will likely change the taste of your dish.
It's important to note that while moderate consumption of coconut oil can be part of a healthy diet, it should not replace other healthier fats like EVOO and avocado oil.
I use all three of these oils in my kitchen. I encourage you to do the same!
It is worth noting, if you are using seed oils in your kitchen, you can significantly upgrade your health by swapping to the three above.
What are seed oils?
These include canola, soybean, corn, cottonseed, grapeseed, safflower, sunflower, rice bran, and peanut oils. All are typically created through synthetic chemical extraction methods that sometimes include additional processing like bleaching and deodorizing. They are also high in omega-6's and lead to increased inflammation.
Take Action
Go through your pantry and if you have any seed oils, throw them out! Consider the types of oils you are using in your kitchen and think about smoke points. Be sure to use avocado oil for your higher heat cooking (I use it for baking as well).Extra Credit
If you have a clean, high quality EVOO finishing oil you love, hit reply and let me know what it is. I am always on the lookout for the best!Your Autoimmune Coach,
ps. And whenever you're ready, these are a few other ways in which I can help you:
arrow_drop_down_circle
Divider Text
Filed under: Food
Last updated: July 17, 2023 1:17 pm
Last updated: July 17, 2023 1:17 pm
