KHFP Week 16: Trade Up Your Oil

Now its time to cut back on the amount of oil used in your daily cooking and trade up to more healthier options. Even though oils are packed with calories and fat, some oils do have valuable vitamins, minerals and nutrients. These are not your ordinary everyday cooking oils used to fry foods. Instead, these oils come from nutrient dense sources. Because oils consist of mainly fat and calories you still have to use in moderation, even the healthier ones.

This is not an exhaustive list but it contains those oils that add healthful benefits as compared to ordinary cooking oils like vegetable oils, margarines and shortenings that just add nothing but fat and calories. What this means is you have to avoid fried foods like it’s the plaque. I love French fries and fried chicken too, but I tend to think of how much exercise I gotta do to work off that meal. So, its better to just avoid fried foods in general. It’s worth the sacrifice in the long run.

Oil makes things taste good and rich, it occurs naturally in seeds and nuts. If you are on a plant based diet there is no need for additional oils if consuming adequate amounts of seeds and nuts. If you want to lose weight you need to cut weigh back on oils, all kinds. Olive oil is the best of the oils but it has fat calories similar to butter so use it in small quantities. Olive oil is used extensively in vegetarian diets. Make a conscious effort not to drizzle oil all over everything, but if you do, make sure its one of the good ones. As a general rule, if the food looks slick and shiny then it probably has lots of oil in it which means lots and lots of extra calories. This is especially true for decadent desserts.


Instead of oils you can use cooking sprays, but only a little, do not coat the pan heavily because its really hard to quantify a serving size. The calories can easily add up using cooking sprays so check the label for the amount of calories per serving. Don’t be fooled because it’s a spray, and think you can coat the entire pan heavily. The goal here is to cut back on the amount of extra oil you are consuming daily. Since there is very little nutritional value in ordinary cooking oils, this week’s goal is to introduce oils that do have health benefits. All oils have lots of fat and calories so you still have to use them sparingly. There are plenty of alternatives to using oils, you can try sautéing with vegetable broth, wines or organic juices, season food with chopped or sun-dried tomatoes, fresh garlic, carmelized onions, vinegar or fresh fruit salsas. If these just don’t do the trick for you, then its time to trade up your oil. The thing to remember about why we consume oils is basically because of its slickness and richness, not so much for its nutritional value.


 
Wonderful Olive Oil
We will start off with the most well known and highly regarded of the healthful oils, which is Olive Oil. Olive Oil has a high concentration of monounsaturated fatty acids, which studies show promote "good" cholesterol (HDL) while lowering "bad" cholesterol (LDL). It is also known to be gentle on the digestive system. Good quality olive oil contains valuable vitamins and nutrients, and it is loaded with antioxidants which many believe help protect the body from cancer. Extra-virgin olive oil is the most digestible of the edible fats and it helps to assimilate vitamins A, D and K. It is noteworthy that olive oil has a beneficial effect in the dietary treatment of diabetes. In addition it helps control blood pressure and increases bone mass. There are several different classifications of olive oil which may seem confusing when trying to buy it.

The Four Classification Types of Olive Oil
These days there are an increasing array of organic and boutique olive oils offered for sale, some of them quite pricey. In general, the less processed an oil the more nutrients it contains, although the more expensive it tends to be.
 

Extra Virgin
Extra virgin olive oil comes from the first press only and is the highest quality olive oil with perfect flavor, aroma, and balanced acidity. This olive oil is less processed than Virgin olive oil and is very delicate in flavor. It’s perfect for salad dressings, marinades, and for dipping bread.


Cold Pressed Olive Oil
Cold pressed olive oil is an unregulated label description. Back when olive oil was pressed the second time using hot water and steam to extract the last drop, the heat during the second pressing took away the delicate flavors. Today, premium olive oil is cold pressed, which means the olive paste is gently warmed to room temperature to avoid losing taste and pressing is done in winter, when it’s cold, to further retain flavor. Most better brands are also advertised as "cold pressed," meaning they aren't heated up beyond room temperature during processing.


Virgin
Virgin means the olive oil was produced without any chemical additives, so it contains no refined oil. It has an acidity that’s less than 2%, so it tastes better. Virgin refers to the fact that the olive oil has been less handled or manipulated during processing. "Virgin" olive oil generally comes from the second pressing.


　
Regular, Pure or Light Olive Oil
“Regular” or "pure" olive oil has been chemically refined and filtered to neutralize both undesirable strong tastes and acid content. This olive oil is of lower quality and usually the least expensive. They have lower nutrient levels as a result. "Pure" olive oil is made by adding a little extra virgin olive oil to refined olive oil. It is a lesser grade oil that is also labeled as just "olive oil" in the U.S. "Light" olive oil is a marketing concept and not a classification of olive oil grades. It is completely unregulated by any certification organizations and therefore has no real precedent to what its content should be. Sometimes, the olive oil is cut with other vegetable oils.
 

How to care for your olive oil
Resist the temptation to place your beautiful bottle of olive oil on the windowsill. Light and heat are the #1 enemy of oil. Keep olive oil in a cool and dark place, tightly sealed. Oxygen promotes rancidity. Olive oil is like other oils and can easily go rancid when exposed to air, light or high temperatures.


　

Other Healthful Oils 
Many people are so use to using vegetable oil, canola oil, or Crisco for frying and fail to venture into using other more healthful oils. With these oils, high temperatures cause them to change molecular structure and oxidize. Some of us just may not know this and continue to reuse them anyway. Nowadays, we see oils already infused with herbs like Crisco’s new line of flavored oils. Cooking oils like Canola, Safflower or Peanut oils are good for frying and baking. Some of the oils highlighted in this health project do perform well under extreme heat and add flavor to your food as well as health benefits. But my reason for choosing these oils is not for frying but for sautéing, stir-frying, and especially for salad dressings.


Grape Seed Oil
Prized by chefs and popular in France for its neutral flavor and high smoke point, this polyunsaturated-rich oil is made from the seeds of wine grapes. Grape seed oil is adept at raising “good” cholesterol (HDL) and lowering LDL or “bad” cholesterol. Grapeseed oil has been found to improve heart health and it's high in protein and fiber. Studies suggest that Grape Seed Oil and its Extract constitute anti-inflammatory, anti-oxidant, anti-histamine, anti-aging, anti-allergic, antimicrobial, and adaptogenic activity. Therefore, it has been beneficial in the treatment of a number of health issues which include: arthritis, edema, dermatitis, acne, wrinkles, dry and itchy skin, age spots, sun burns, chapped lips, wounds, bruising, stretch marks, varicose veins, hemorrhoids, chronic venous insufficiency, premature aging, premenstrual syndrome (PMS), weight loss, stress, dandruff, hair loss, warts, cardiovascular diseases especially atherosclerosis, hypertension, high cholesterol levels, diabetes, visual impairment, cataract, and macular degeneration. Studies also suggest that its free radical scavenging activity may strengthen the immune system and reduce the risk of developing cancer. So, by trading up your oil to using grapeseed oil, internally or externally you will improve your overall health tremendously.

Taste: Clean, light flavor so it works well when you need a neutral-tasting oil to cook with
Uses: Frying, sautéing, stir-frying and other high-temperature cooking methods. Good for ethnic dishes and salad dressings
Storage: Opened, it will keep for up to a year in a cool, dry cabinet.



Coconut Oil
Coconut oil (a solid waxy white fat) is riding a wave of popularity among the health food crowd. Some reports suggest the saturated fats in coconut oil are not as damaging as the saturated fats in fatty meat or heavy cream. But expert opinion from the Academy of Nutrition and Dietetics and the American Heart Association still hold that oils high in saturates (this one is 86% saturated fat) are best limited. "But there are a lot of health benefits that go beyond just what kind of fat it is," Cates says. For instance, coconut oil is high in lauric acid, a nutrient our bodies need to help our immune systems. Coconut oil comes in a variety of forms, so you want to be sure you get the right kind. Extra-virgin centrifuged coconut oil has a light coconutty flavor, making it good for baking (if you want a little extra flavor in your cookies or cakes), whereas expeller-pressed coconut oil has no flavor at all and is a good substitute for butter or shortening.

Taste: light coconutty flavor with a hint of sweetness and vanilla
Uses: Sautéing, baking, making popcorn
Storage: Keeps at room temperature


Walnut Oil
Walnut oil contains Vitamins B-1, B-2, and B-3, Vitamin-E, Niacin and Vitamin C. The high concentration of alpha-linolenic acid (ALA) which is an omega-3 fatty acid that is converted to eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and is rich in omega-3 fatty acids(which are easily utilized by the body) and antioxidants are the reason walnut oil has cardio-protective benefits. The practical benefits of regular use are significant reductions in coronary heart disease risk, possible decreases in cancer risk and slowing of the aging process. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. It is also known to help combat belly fat. When it is heated, it can become slightly bitter so its best used cold.

Taste: rich, nutty flavor
Uses: best used uncooked in cold sauces, unrefined walnut oil is terrific on salads, particularly when you combine it with bits of walnuts (add walnut oil to a chicken or turkey salad along with some grapes and chopped walnuts), toss freshly cooked pasta in a mixture of walnut oil and spices, or brush a thin coat of walnut oil on grilled fish and steaks just before serving, and to jazz up desserts for a nutty flavor!
Storage: cool, dark cupboard the shelf life is three months, keep refrigerated for optimal shelf life, it may solidify, if so let it sit at room temperature before using.



Flaxseed Oil
While it needs careful handling, the delicate golden colored oil extracted from flaxseeds offers vegetarians a wealthy bounty of plant-based polyunsaturated omega-3 fats (alpha linolenic acids or ALAs). Preliminary evidence suggests ALAs may help lower cholesterol. One hitch: the oil doesn’t let you tap into the cancer fighting fiber or lignan compounds found in the whole seeds. In health food stores, they now carry flavored flaxseed oil so you can experiment with different flavors. This oil is also best used cold, definitely not good for frying foods.

Taste: Subtle nutty flavor
Uses: Salad dressings, cold pasta salads, smoothies or any recipes that keep the oil at cold temperatures
Storage: Buy in small batches, keep refrigerated, and use quickly



Wheat Germ Oil
Wheat germ oil is an unrefined oil that is obtained from the embryo or germ of the wheat kernel. It has a thick consistency, strong aroma and is a light yellow, fat soluble natural oil. The benefits of wheat germ oil stem from the fact that it contains almost 25% of the total proteins, vitamins and minerals of the wheat grain. It is the richest source of Vitamin E (a rich source of the complete vitamin E complex and phytosterols) than any other vegetable oil. It also has a high content of Vitamin A, Vitamin D as well as Vitamins B1, B2, B3, B6, F, and essential fatty acids. Other benefits of wheat germ oil is it contains lecithin, plus its antioxidant properties, its effect in strengthening the immune system and restoring overall health. Wheat germ also supports the body's function during exercise.

Taste: mild flavor
Uses: taken orally as a supplement, use it to enhance taste of various recipes use as salad dressings, drizzle it over pasta or steamed vegetables.
Storage: It should be kept away from high temperatures because if exposed to extreme temperatures, it may turn rancid. However, if kept properly, the shelf life of wheat germ oil can be extended up to a few months.




Other oils you may not be familiar with and should get to know is sesame oil, hemp oil, avocado oil, pistachio oil and macadamia nut oil. The list has grown in numbers in recent years because people are beginning to realize the benefits of using these oils. All these different kinds of oils are better than your ordinary cooking oil used to deep fry foods. They add flavor and variety to your healthy dishes and provide unlimited ways to spice up any dish. Keep in mind that, like wine, healthier oil can vary in flavor depending on how they are harvested, processed, and bottled. Less processing (cold-pressing) typically yields richer more robust flavors. More processing equates to a blander or more neutral oil. And once you’ve made your selection, handle oils carefully. The healthier oils that contain monounsaturates and polyunsaturates are delicate. A good general rule of thumb is to store healthy oils in a cool cupboard away from light and heat. What happens if you don’t? Fatty acids in the oil can oxidize making the oil taste bitter or rancid.


While doing my research for the last couple of posts, I’ve been finding so much material, it has put me behind a little. I have found that many of the sites doing health projects, only give you vague information or descriptions and lack real examples. I try my hardest to fill this void by providing actual workouts, meals, and schedules or telling you what to look for when trading up to a healthier version. I know my information my seem a little long winded but I hope it does more than just provide snippets of information. When I visit a health and fitness project site I want to know how I can realistically use the information and put it into action. For instance, if they say eat 1500 calories daily for weight loss, I want to know how to put it together. Hopefully, now that you have come across this health and fitness project, it has given you a workable game plan for losing weight and has provided you with actual examples, motivation and knowledge.  By no means is the information meant to be a substitute for sound medical advice, but instead is meant to increase your knowledge base concerning eating healthy and losing actual weight.


　

Assignment
Since the list of healthy oils is lengthy and some did not make this post, doesn’t mean they are less beneficial. However, your assignment is to locate at least three oils not profiled here and determine their health benefits, taste, uses and storage. Also, determine how you can add them to your daily menu (in moderation of course) over the next few weeks.


　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil



References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“The Health Benefits of Olive Oil” Published on December 29, 2008 by Dr. Edward F. Group III, DC, ND (Refer to this site for Seven Uses for Organic Olive Oil)
http://www.globalhealingcenter.com/natural-health/benefits-of-olive-oil/
“8 Surprising Uses for Olive Oil” By Brian Clark Howard, (Refer to this site for different uses for olive oil, as well as vinegar, vodka and ketchup)
http://www.thedailygreen.com/green-homes/latest/olive-oil-benefits-uses-460609
Olive oil's health benefits
http://www.healingdaily.com/detoxification-diet/olive-oil.htm
“Properties and Benefits of Olive Oil”
http://www.olioeolivestore.com/properties-benefits.html
“8 Alternative Healthy Cooking Oils” by Maureen Callahan, MS, RD, (this site has recipes for using some of these oils)
http://www.myrecipes.com/healthy-diet/alternative-healthy-cooking-oil-00420000011357/
4 Alternative Cooking Oils That Belong in Every Kitchen by Emily Main
http://www.rodale.com/good-fats?page=0,1
“Grape Seed Oil Health Benefits”, (refer to this site for other uses of grapeseed oil)
http://www.homeremediesweb.com/grape-seed-oil-health-benefits.php
“Health Benefits of Walnut Oil!”
http://www.seedsofsustainability.org/uncategorized/health-benefits-of-walnut-oil/
“Health Benefits of Walnut Oil” by Dr. Linda Posch MS SLP ND
http://whatscookingamerica.net/LindaPosch/WalnutOil_HealthBenefits.htm
“Benefits of Wheat Germ Oil” by Debopriya Bose
http://www.buzzle.com/articles/benefits-of-wheat-germ-oil.html


 
Picture Sources
Healthy Oils
Olive Oil
Grapeseed oil
Coconut Oil
Walnut Oil
Flaxseed Oil
Wheat Germ Oil