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Which cooking oil is the healthiest?
Coconut oil
Studies show that coconut oil increases harmful cholesterol (LDL -low-density lipoprotein) and beneficial cholesterol (HDL - high-density lipoprotein). They also contain a high amount of lauric acid, which raises HDL levels in the blood more than LDL levels.
But lauric acid is not that healthy. It is categorized as a C12 fatty acid and is at the limit of a medium-chain fatty acid. Roughly 70% of C12s act as long-chain fatty acids, which are stored in the liver as fat, and over time, can cause nonalcoholic fatty liver disease.
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Cooking oils
Cooking oils tend to get their name from the nuts, seeds, fruits, plants, or cereals they're extracted from.
They're characterised by their high-fat content, including saturated fat, monounsaturated, and polyunsaturated fatty acids. Consuming too much saturated fat - more than 20g for women and 30g for men per day - makes the body produce cholesterol that increases the risk of heart disease.
Fat molecules in oils
Fat molecules are made of chains of fatty acids that are held together with single bonds (saturated) or double bonds (unsaturated.)
There are three types of fatty acids: Short, medium, and long chain.
- Short and medium chain fatty acids are absorbed directly into the bloodstream and used for energy.
- Long chain fatty acids are transported to the liver, which raises blood cholesterol levels.
Coconut oil
Studies show that coconut oil increases harmful cholesterol (LDL -low-density lipoprotein) and beneficial cholesterol (HDL - high-density lipoprotein). They also contain a high amount of lauric acid, which raises HDL levels in the blood more than LDL levels.
But lauric acid is not that healthy. It is categorized as a C12 fatty acid and is at the limit of a medium-chain fatty acid. Roughly 70% of C12s act as long-chain fatty acids, which are stored in the liver as fat, and over time, can cause nonalcoholic fatty liver disease.
Oils to consider
Experts advise opting for an oil lower in saturated fat and higher in other types of fats that are healthy in moderation.
Polyunsaturated fat (including Omega 3 and 6) and monounsaturated fat reduce cholesterol levels. They also provide essential fatty acids and vitamins.
Olive oil
Olive oil is known for being the healthiest of plant oils. Olive oil contains monounsaturated fatty acids, which contain vitamins and minerals, and polyphenols.
Olive oil can decrease the risk of heart disease by 15 %. It also has beneficial effects on gut microbiota. Extra virgin olive oil can be beneficial in preventing cancer and type 2 diabetes. It is especially beneficial when it's not cooked.
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Research has shown that the traditional Mediterranean diet
- reduces the risk of heart disease
- is associated with a lower level of the "bad" cholesterol
- is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases.
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
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- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
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- Getting plenty of exercise.
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Ketogenic diet
Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Keto diet meals
Followers must eat fat at each meal:
- Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
- Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
- You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
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Best foods don’t have labels
Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.
There is no "best diet"
The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst.
That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.
The "Age" of vegetables
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- Improved weight loss
- Better control of blood glucose (sugar) levels
- Reduced risk of depression
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How to change over to a Mediterranean Diet
Start small. Follow the strategies below, and make it a habit.
- Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
- Eat More fatty fish like salmon, sardines, and mackerel.
- Eat veggies all day long.
- Phase in "real" whole grains that are still in their “whole” form and haven’t been refined.
- Snack on nuts, like almonds, cashews, or pistachios.
- Enjoy Fruit for dessert. Also keep fresh fruit visible at home to snack on.
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Iron content
One study found that 25% of vegans (mainly women) had very low blood iron levels, compared to 0% of omnivores.
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Ketosis
Benefits of a Ketogenic Diet
- Weight Loss.
- Keto naturally lowers blood sugar levels due to the type of foods you eat.
- Mental Focus: Ketones are a great source of fuel for the brain.
- Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
- Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
- Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
- Insulin Resistance.
- Improvements in your skin health.
Do Not Eat on a Keto Diet
- Grains – wheat, corn, rice, cereal, etc.
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Coffee in moderation
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The way coffee is prepared matters
- Roasting reduces the number of chlorogenic acids, but other antioxidant compounds are formed.
- Instant coffee may not have the same health benefits.
- The oil in boiled coffee has cafestol and kahweol, compounds known to raise LDL, the bad cholesterol, and slightly lower HDL, the good cholesterol. However, the clinical significance of such small increases in cholesterol may be questionable.
Coffee and caffeine
- A typical 12-ounce serving of drip coffee has 200 milligrams of caffeine.
- Instant coffee has 140 milligrams of caffeine.
- Espresso has the highest concentration of caffeine, 70 milligrams per one-ounce shot, but is consumed in smaller quantities.
- Brewed decaf has caffeine too - about 8 milligrams.
- Some people have a genetic variant that slows their metabolism for caffeine and keeps them awake deep into the night.
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