Hello Rene,
With differing health opinions out there, I find it difficult to decide which health choices are best for my family. However, I do feel blessed I came across the RAW FOOD DIET, even though it has many approaches to learn about. I don’t know much about raw foods yet & only briefly mentioned a few things to my family. I don’t know if they’ll ever be open to this lifestyle (& if so, to what degree), but I hope so, I’d like to. I think it would help us all with our individual illnesses. We eat cooked & raw food. For now, I hope we’ll increase our RAW: fruits, veggies (& greens), nuts, seeds, avocadoes & in future, embrace this diet more.
For a long time, I’ve been trying to find out which ‘FAT/OIL’ is best to use for cooking, especially as mum has high cholesterol. But I’m confused, as different ‘fats/oils’ state they’re the healthiest for COOKING, e.g. extra virgin olive oil, rice bran oil, raw extra virgin coconut oil/coconut butter.
I’VE LEARNED ‘FATS/OILS’ SHOULDN’T BE HEATED. But, if we’re still going to cook with ‘fats/oils’….. do you know which ‘fat/oil’ is best, even at very high heats (will retain maximum nutrition & be least damaged)? And Why?
Regards,
Sara from Australia
Hi Sara,
Thanks for the great question!
The best way to consume fats is in their whole, natural state in the form of olives, coconut, avocado, nuts and seeds. When eaten in their natural state we don’t tend to overeat fat and we get the added benefit of the whole food with the fiber and other components that are essential to the complete digestion of that food. When eating concentrated fat in the form of oils we often over-consume. There are up to 1,375 olives in each liter of olive oil. This means that it takes 45 olives to make just one ounce of olive oil, which is the minimum amount of oil that the average person eats on a small salad!. Most people are not aware of how much fat they consume in a day when they are using oil on their foods during cooking and their use of salad dressings. One of the first things that I do with people when counseling them is to look over their daily consumption of fats in their daily menu. Most people are shocked when they find out they are eating 40-60% fat in a day. Our daily fat requirement is 10-20%.
The best oils are cold-pressed (first pressed), unrefined and best used unheated. When cooking it’s best to steam, boil, bake or roast your food and sprinkle a small amount of oil on after if you need the added oil.
Prune puree and ground flax seed are great replacements for the fat in baked recipes. (See the ‘Healthy Ingredient Substitution Chart’ on pg. 56 of the “Transitioning to Living Cuisine” book)
To make Prune Puree, combine 8 oz. of prunes with 3/4 cup water in a food processor with S-blade. Process until smooth. If a recipe calls for 1 cup of oil, substitute with 1/2 cup oil and 1/4 cup prune puree. May be stored in the refrigerator for up to one month.
To substitute flaxseed for one large egg in a recipe, whisk 1 tablespoon ground flaxseed with 3 tablespoons water and let sit for 5 minutes before using.
If using oil in sauteeing or frying it is important to be aware of the oil’s “Smoke Point”
An oil’s ‘smoke point’ indicates how high the heat can get to before it begins to smoke. When oil smokes, it releases carcinogens and free radicals. For the healthiest approach, discard any oil that has gone beyond its smoke point, and clean the pan. All oils are not created equal. As you’ll see from the list below, there are many differences in the ‘smoke points’ of the same oils. When deciding on an oil it’s best to check what the smoke point is with the manufacturer. The smoke point can have a 100 degree difference from the same kind of oil, depending on how if is refined.
Smoke Points of Various Oils
Oils with a high ‘smoke point’ are best for sautéing, frying and other high heat applications.
Avocado 430°F-510°F
Almond 495°F
Apricot Kernel 495°F
Grapeseed Oil 420-485°F
Canola (Super High Heat) 460°F
Safflower (Super High Heat) 450°F-460°F
Sunflower 450°F-460°F
Safflower, High Oleic 445°F-510°F-
Sesame 445°F-445°F
Oils with a medium-high ‘smoke point’ are best for sautéing at medium-high heat or for baking.
Hazelnut Oil 430°F-
Canola 425°F-445°F
Walnut 400°F-
Safflower, High Oleic 390°F
Coconut 350°F-365°F
Soy 360°F-495°F-
Medium heat oils are good for sauces and salad dressings, or for sautéing at medium heat where the oil’s flavor is intended as an integral part of the finished dish.
Sesame 350°F
Peanut 350°F-450°F-
Macadamia Nut Oil 389°F-
Toasted Sesame 350°F
Olive 325°F-445°F-
Corn 320°F-450°F-
Coconut 280°F
Butter 350°F-
Hemp Seed Oil 350°F
These oils with low ‘smoke points’ have a fragile structure and are best poured directly onto a finished dish, or blended into a dressing or sauce.
Borage 225°F
Evening Primrose 225°F
Flax Oil 225°F
Wheat Germ 225°F