Cooking Oils: Myths and Facts

Introduction

• Speaker: Dr. Ekberg, holistic doctor and former Olympic decathlete.
• Topic: Discrepancies and misinformation regarding cooking oils.
• Objective: Understand basic principles about fats and oils to discern reliable information.

Common Misconceptions about Cooking Oils

1. Polyunsaturated Fatty Acids are Healthy
   • Long-standing belief.
2. Source Confusion
   • Healthy food source doesn't translate to healthy oil.
3. Emphasis on Smoke Point
   • Misleading if underlying oil processing isn't considered.

Flaxseed Oil: A Case Study

• High Omega-3 Content
  • Beneficial for cell membranes and anti-inflammatory pathways.
• Not Suitable for Cooking
  • Low smoke point.
  • Polyunsaturated fatty acids are unstable and not meant for fuel.
• Damage from Cooking
  • Becomes pro-inflammatory when damaged by heat.

Understanding Saturation in Molecules

• Saturated Molecules
  • Fully occupied carbon bindings, stable, solid at room temperature.
• Unsaturated Molecules
  • Double bonds create instability, lower melting points.
  • Monounsaturated vs. Polyunsaturated

Worst Cooking Oils

• Flaxseed Oil: Very low smoke point, highly reactive.
• Soybean, Canola, Safflower Oils: Similar issues.
• Production Process
  • Solvent extraction, refining, bleaching - industrial processes damage oils.

Health Impacts of Processed Oils

• High in Omega-6s
  • Leads to pro-inflammatory pathways.
• Reactive Oxygen Species (ROS)
  • Damage tissues, promote insulin resistance, inflammation.
  • Associated with degenerative diseases.

Avocado Oil

• Controversy
  • High smoke point but often refined and damaged.
• Recommendation
  • Use unrefined, extra virgin for dressings, not for cooking.

Factors in Choosing Cooking Oils

• Focus on How Food is Raised and Processed
• Question Labels and Claims
• Concern about Industrial Processing

Recommended Cooking Fats and Oils

• Natural Meat Fats: Saturated, stable for moderate heat.
• Olive Oil
  • Low saturation, suitable for low to medium heat.
  • Unprocessed, retains original flavor.
• Coconut Oil
  • Highly saturated, mildly processed.
• Butter and Ghee
  • Natural, flavorful, suitable for various cooking methods.
  • Ghee especially for high heat due to lack of protein residue.

Deep Frying and Cooking Practices

• Deep Frying: Not recommended, compromises oils.
• Repeated Heating: Leads to formation of harmful compounds.
• Cooking Vessel Recommendations
  • Avoid Teflon, use stainless steel, cast iron, or ceramic.

Conclusion

• Saturated Fats
  • Stable, healthy, satiating.
• Essential Fatty Acids
  • Obtain from fresh food, not processed oils.
• Key Takeaway
  • Focus on natural, minimally processed oils for health benefits.