Cooking Oils and Fats: Understanding the Basics

Introduction

• Lecture by Dr. Ekberg: Holistic doctor and former Olympic decathlete.
• Objective: Understand basic principles about fats and oils to discern the truth about cooking oil misinformation.

Misconceptions About Cooking Oils

1. Polyunsaturated Fatty Acids (PUFAs) Misconception:
   • PUFAs are not necessarily healthy for cooking.
   • They are essential for cell membranes and hormone precursors but not for fuel.
2. Source vs. Processing:
   • Healthy sources (e.g., flax, apricots) do not automatically mean healthy oils.
3. Smoke Point Misconception:
   • High smoke point doesn’t ensure a healthy cooking oil.

Why PUFAs are Unsuitable for Cooking

• Unstable: Highly reactive due to double bonds.
• Low Smoke Point: Example - Flaxseed oil has a smoke point of 107°C (225°F).
• Oxidation: PUFAs become pro-inflammatory when oxidized.

Understanding Saturated and Unsaturated Fats

• Saturated Fats:
  • All carbon bonds are filled with hydrogen.
  • Molecule is straight, stable, and solid at room temperature.
• Unsaturated Fats:
  • Have one or more double bonds (mono- or polyunsaturated).
  • Double bonds cause bends, making them liquid at room temperature and less stable.

Worst Cooking Oils

• Flaxseed Oil: Oxidizes quickly, unsuitable for cooking.
• Soybean, Canola, and Safflower Oils:
  • High smoke points achieved through refining processes.
  • Contain omega-6s that are pro-inflammatory in large quantities.

Health Consequences of Processed Oils

• Reactive Oxygen Species (ROS): Damaging to tissues, promotes insulin resistance and inflammation.
• Chronic Inflammation: Linked to degenerative diseases.

Avocado Oil

• Unrefined, extra virgin avocado oil is good for dressings, not for cooking.
• Refined versions are not healthy due to processing.

Recommended Fats for Cooking

1. Ghee: High smoke point, natural fat.
2. Butter: Natural, flavorful, lower smoke point.
3. Coconut Oil: Mildly processed, stable, and moderately heat-resistant.
4. Olive Oil: Low saturation, good for low to medium heat cooking.

Saturated Fats and Health

• Recent Research: Shows no link between saturated fat and heart disease.
• Misunderstanding: Saturated fats are wrongly accused of being unhealthy.

Cooking Practices

• Avoid Deep Frying: Creates harmful ROS, no safe oils for high-temperature frying.
• Use Cast Iron or Ceramic Pans: Reduces need for extra fats.

Conclusion

• Saturated Fats are Beneficial: Better for cooking and energy supply.
• Polyunsaturated Fats: Should be consumed from whole foods, not oils.
• Awareness: Focus on how food is processed rather than just the source.