I don’t feel like too many people consider what they put in their bodies, in general. But this blog is to inform those that DO and those that don’t. Truth sets people free in so many ways. Though, You do have a choice to accept it.
I’ve studied health and disease prevention for 20 plus years and I get re-motivated to share when I skim over one of my resources. The resource I picked up today is The Organic Cook’s Bible.
Take a quick stock of your habits regarding foods that contain oils such as canola, soy, olive, safflower, cottonseed, flax, corn, peanut, sesame, etc.
Do you buy store-bought salad dressings? If so do you look at the label?
Do you cook with oil? If so what type?
Do you supplement your diet with any oils such as fish oil, coconut oil, hemp oil, or flax seed oil?
Do you consume fried foods? If so, are they from home or a restaurant?
It is touted by my resource that we get rid of polyunsaturated oils. Corn oil and safflower oil are two that are high in these fats. We also need to get rid of partially hydrogenated and hydrogenated vegetable oils. These cause inflammation and can contribute to increased risk of cancer and cardiovascular disease.
Here’s what we need:
Omega-3 Rich oils from flax, oily fish, walnuts, borage, hemp, chia seeds.
Monounsaturated fats from cold pressed extra virgin olive oil (use cold or for low-heat cooking), almond oil, organic canola oil, avocado, and peanut oil for high heat cooking.
Finding good organic oils for your culinary use is essential. Want to know why?
OK. Mass-produced oils such as canola, soy, and cottonseed are from plants that have been genetically engineered to resist damage by herbicides. or to incorporate the gene that expresses the toxin produced by Bacillus thuringienses–a self defeating practice as it is on plants (especially cottonseed–unless organic) given heavy doses of pesticides!
Sewage sludge containing heavy metals may have been used on the fields where the conventional oil-producing crops were grown and been taken up by the plants. OR if the fields were fertilized with chemical fertilizers, they may be depleted of trace minerals and organic matter.
Bulk oils are usually extracted by a process that utilizes hexane, a petroleum by-product and nervous system toxin. This poses a risk to workers and although the FDA vouches for the safety of chemically extracted oils once the process is complete, I don’t think we can necessarily be assured.
Pesticides have a tendency to accumulate in resulting oils from these plants. (Hence, these chemicals also accumulate in the fatty tissues in out bodies, female breast tissue for example.)
What I’ve seen on the market: The majority of salad dressings contain soybean oil and canola oil. Microwave popcorn contains cottonseed oil, cheaper sauces contain soybean oil,. Restaurants use mixed oils,that most likely come from the above mentioned mass-produced oils. Their dressings likely also contain cheaper oils to avoid the hardening of the oil when refrigerated (olive oil thickens when cold).
What we need in general. A ratio of 3 or 4 to 1 Omega-6 to Omega-3 oils. Our bodies cannot produce omega-3’s and therefore we need to get it from our food regularly. The proper ratio boasts the following benefits: lowers risk of cardiovascular disease, lowers blood pressure, prevents irregular heartbeats, and promotes cardiovascular health.
We also benefit greatly from monounsaturated fats from olive oil, canola, peanut, sesame, almond and avocado oils.These contain over 50% monounsaturated fats.
Corn, safflower, walnut, sesame, soy and sunflower oils are a rich source of Omega-6, but don’t have much Omega-3, if any.
Best Sources of Omega-3: Ratio shown is Omega-6 to Omega-3
- Flaxseed oil 2:7
- Hemp seed 3:1
- Canola 3:1
- Soy 7:1
- Walnut 5:1
- Wheat germ 7:1
Supplementation with Fish oil and flax oils will be beneficial to anyone who thinks they have a diet rich in Omega-6’s.
I personally take fish oil daily as well as flax seed oil which I add to homemade salad dressings. I also sprinkle ground up seeds on my breakfast containing a good amount of flax seeds. I eat wheat germ every day and munch on walnuts from time to time. I eat oily fish once per week, although I’d like to have it more than that. I’m gonna work on that… I currently have hemp seeds as well which I add to smoothies and eat with my cereal.
A Word about extra virgin coconut oil: This oil, consumed in moderation (and daily is fine), is good for energy as it goes to the liver and is not stored as fat. It is one of those fats that actually can help get you leaner. Olive oil and coconut oil have been said to help this. Taking a tablespoon in the morning before a meal and/or in the evening can reduce hunger and bring health benefits. Coconut oil can help the balance of HDL and LDL Cholesterol. I often use coconut oil as a butter substitute in recipes. Also good for slathering on your face and body!
About olive oil! This oil is amazing! Promotes a healthy cardiovascular system, and healthy skin. Olive oil contains the precious Omega-9 fatty acids. This does not upset the balance of Omega-6 and omega-3 in your diet. Be sure to look for cold-pressed and organic if you can. It is a bit more expensive but well worth it. It is a good thing if your olive oil tastes peppery and intensely fruity. For these ones will have the most antioxidants—polyphenols and tocopherols—that help keep bad cholesterol from clogging the arteries. One more word of advice, Don’t cook with olive oil if you can help it to protect its benefits. I prefer to drizzle olive oil over cooked veggies as opposed to cooking them in the oil. I like avocado oil for stove-top sauteing.
Keep in mind that cooked oils, in general aren’t the best things for our bodies. It becomes harder for the body to metabolize cooked oil. You can see why fried foods are so detrimental to our digestive systems and overall health. If you regularly consume fried foods, it will become evident in your skin and how you feel. Eventually it will take a toll on your health and promote disease.
I’m going to add here the smoke points of various oils to help you decide which ones you’d like to add to your pantry for cooking with, but be gentle to your food and oils. If you burn it or get it to smoke points, I would discard it.
- Avocado, 510
- Almond 495
- Apricot kernal 495
- Sesame 445
For medium-high heat:
- Canola 425
- Grapeseed 425
- Walnut 400
- Coconut 365
- Peanut, organic 355
- Sesame, unrefined 350
- Toasted Sesame 350
- Extra-Virgin olive oil, preferably organic 325
- Corn, unrefined organic 320
- Coconut, unrefined 280
ZERO heat oils for use in dressings and supplementation:
Borage, Flax, Wheat germ and Evening Primrose
In addition, help your hormones with Evening Primrose, and Black Currant seed oil. Also, add to your supplement routine a high quality Vitamin E oil containing mixed tocopherols and tocotrienols. Take these with you fish oil and/or meals containing fat.