About different oils!

The Doc · 08-25-2005, 07:50 PM

We all know that we should be eating some "good fat" in a healthy diet but when you go to the store there is like 8,000,000 different kinds of what looks to be the same kind of oil. I'll go over some basics of oils and what to look for when buying the healthy oils you prefer.

OIL BASICS
Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth.

Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing.

Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health.

COOKING WITH OILS
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. These include peanut oil and olive oil. The more fragile oils are best used at room temperature, like salad dressings. To preserve the nutritious properties and the flavor of unrefined oils, try the "wet-sauté," a technique that is practiced by gourmet chefs. Pour around one-fourth of a cup of water in the stirfry pan and heat just below boiling. Then add the food and cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact with a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot metal. Never heat oils to the smoking point, as this not only damages their fatty acid content, but also their taste.

STORING OILS
If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to metal rusting. If the oil comes in a clear bottle, wrap it with a dark covering. Keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities, and use within a month or two. The healthier the oil, the more quickly it spoils. Store oils in a cool, dark place. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them right away. An exception to this is olive oil, which need not be refrigerated. It is high in oleic acid and contains antioxidants which slow spoiling. Other cooking oils, such as safflower, sunflower, and corn, are high in linolenic acid and are quick to spoil.

BUY ORGANIC
It's definitely worthwhile to pay extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or deodorized, and may even be organically grown.

READ LABELS
The already lax label laws are even more slippery when it comes to oils. Avoid oil that is labeled simply "vegetable oil." A consumer has a right to know which vegetables are used in the oil. Ditto that caution for "all purpose" vegetable oils. Chances are that the manufacturer used the inexpensive, highly processed oils, such as cottonseed oil, to fill up the bottle. Labels do not usually list the types of fatty acid the oil contains, for example, how much omega 3's and how much omega 6's. Ideally, the label should state whether the oil was chemically extracted or mechanically pressed. Consumers have the right to know if they are possibly eating chemical residues. If the label doesn't tell you how the oil was produced, you can assume the worse.

Don't be misled by the "no cholesterol" label on the oil container. Being a plant food, oils don't contain cholesterol. And avoid any oil that has the bad fat word "hydrogenated" or "partially hydrogenated" on the label.

HEART-HEALTHY OILS
Hydrogenated fats and oils raise the LDL (bad) cholesterol and lower the HDL (good) cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and LDL. Flax oil and monounsaturated oils, like olive and canola oils, reduce only the bad cholesterol without lowering the good cholesterol.

So just make sure that you are educated on the different labeling jargon before you shell out your hard earned money for some oil.

The Doc

Biff_McFresh · 08-25-2005, 08:00 PM

Great post, as always. Some useful info I didn't know about (storing oil in dark containers, dark places, etc.).

Apootheosis · 08-26-2005, 12:09 AM

You have learned Wet Saute Rank 1

LEVEL UP!!!!

Ghosting · 08-26-2005, 12:25 AM

Tricked again by the title. I thought this would be a thread about different anal lubes. :mask:

The Doc · 08-26-2005, 01:10 AM

Well Ghosting if you feel you must use the oils for your "personal use" maybe you could pick one that's as good in the kitchen as your boyfriend is

. So let's read more about them, shall we:

ABOUT THESE OILS:

FLAXSEED OIL
Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible "fishy" after taste. Some nutritionists, researchers, and scientists believe that it could be the most important health-promoting supplement next to a multi-vitamin. Nearly every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints.

CANOLA OIL
This oil originated in Canada and has became known as the Canadian oil, or canola. Canola oil is second only to flaxseed oil as the highest vegetable source of the essential omega-3 fatty acids. Like flax oil, it contains both omega-3 and omega-6 fatty acids, but in a different ratio. Canola oil contains an omega-6 to omega-3 ratio of 2:1. Flax oil is 0.3 to 1. Because it contains one of the highest ratios of unsaturated to saturated fats, it is one of the most heart-healthy oils, reported to reduce cholesterol levels, lower serum tryglyceride levels, and keep platelets from sticking together. Because of the high omega-3 content, heating canola oil above 120? may change some of the fatty acids into trans fats, which raise total cholesterol and lower the levels of good cholesterol. Be sure to buy organic canola oil, since the rapeseeds are often sprayed with pesticides.

OLIVE OIL
Olive oil is made from the flesh of olives rather than the seeds. This means it requires less pressure and lower temperatures during the pressing process, which preserves the nutritional qualities of the oil. Olive oil contains 90 percent unsaturated fats, most of which are the cholesterol-lowering monounsaturates. Olive oil, which by its very nature doesn't need to be processed, is the only oil that can be obtained directly from the flesh of the vegetable and not the seed. This makes olive oil a good choice for your heart. Because it is high in oleic acid and low in linoleic fatty acid, it is slow to spoil. It has a pleasant flavor and can be used both in salad dressings and in cooking. Olive oil is a favorite in Mediterranean cuisine, since olive groves and olive presses are plentiful in that part of the world. Its only drawback is that it contains little omega 3 or omega 6 essential fatty acids. "Virgin" olive oil means that the oil is from the first pressing and has not been refined or chemically processed in any way, such as being bleached or hydrogenated. "Extra virgin" is the highest quality olive oil (for which you pay a slightly higher price). It has a richer, less acidic taste. High temperature cooking destroys the flavor of olive oil, but it is excellent for dressings and the "wet-sauté" method. Avoid olive oil that does not say "virgin" or "extra virgin" on the label, but instead boasts of being "refined" or "pure." "Refined" means that the oil has been chemically processed. "Pure" means nothing more than the oil came from an olive. Even though olive oil is slow to spoil, store it in a cool, dark place in the cupboard. Olive oil is medium in omega 6, but low in omega 3 fatty acids. A combination of flax oil and olive oil in the diet strikes a healthy balance.

SOYBEAN OIL
Soybean oil is extracted from beans, not seeds. Unrefined soybean oil is one of the richest sources of lecithin (2 percent) and also contains 5 to 7 percent of the omega 3 linolenic acid (LNA), in addition to being high in the omega 6 essential fatty acid, linoleic acid (LA). In the unrefined state, soy oil is rich in both omega 3 and omega 6 fatty acids, yet most commercial soy oils are refined and hydrogenated. Because it has a high boiling point, it is okay for cooking.

NUTRITIP
Go Right to the Seed
The seeds from which popular oils are extracted (e.g., nuts and sunflower seeds) are more nutritious than the oils that are extracted from the seeds. Papaya seeds, for example, which are usually discarded, are nutritious when ground like pepper and sprinkled on salad.

PUMPKIN SEED OIL
This is one of the most healthful oils for several reasons. High-quality pumpkin seed oil contains over 90 percent unsaturated fats and has both omega-6 and omega-3 essential fatty acids in a 3- to-1 ratio. It contains from zero to fifteen percent linolenic acid and from 45 to 60 percent linoleic acid. Unfortunately, the most commonly available pumpkin oil contains no linolenic acid (omega-3).

ALGAE OIL
Algae oil is the richest source of DHA available, with 40 percent DHA by weight. Algae are the dietary source of omega-3 fatty acids for fish, so algae represents the only vegetable source of DHA available. Algae oil is the source of the highest quality DHA supplements (See

WALNUT OIL
Another extremely healthful oil, at least on paper, containing both omega 6 and omega 3 fatty acids in a 10-to-1 ratio. It is 84 percent unsaturated. However, most available walnut oil is sold in a refined state.

BLACK CURRANT, BORAGE, AND EVENING PRIMROSE OILS
These are popular "health oils" because they are rich sources of the essential fatty acid GLA (gammalinolenic acid), a vital ingredient for making important hormones, such as prostaglandins. Black currant oil has two advantages over evening primrose oil: It is less expensive, and it is one of the few oils that contain omega-3 in addition to omega-6 fatty acids. While these oils have been touted as cure-alls for many ailments, scientific evaluation of these oils yields mixed results. And the fact that they are extracted by chemical processing may render these tonics less healthy than advertised. Critics of these oils claim that since the body produces its own GLA from essential fatty acids contained in many foods, GLA supplements are not necessary. Proponents of these oils claim that some people, especially aging persons, may be unable to convert dietary essential fatty acids to GLA. GLA-containing oils, as well as the essential fatty acid DHA, are popular ingredients of a flurry of brain-boosting nutrients collectively known as "targeted nutritional intervention" (TNI) and are being studied for use in children with Down Syndrome.

SUNFLOWER AND SAFFLOWER OILS
These oils are rich in vitamin E. Because these oils are high in omega 6 fatty acids and contain no omega 3's, they are less nutritious than canola and flax oils. Even though they contain 90 percent unsaturated fats, they tend to be highly refined oils. Because the high oleic acid variety of these oils is least damaged by heat, they tend to be favorite cooking oils.

CORN OIL
Even though this popular oil contains mostly unsaturated fat, it is higher in saturated fats than most other oils and is usually highly refined and hydrogenated. Like other polysaturated oils, corn oil does lower total cholesterol. While it lowers LDL, it also lowers HDL cholesterol a bit, yet the result is still an improved HDL-to-LDL ratio. It is not one of the more nutritious oils.

PEANUT OIL
Peanut oil is a favorite cooking oil, especially in stir-fries. Since it is relatively high in saturated fats, which do not turn into trans fatty acids when heated to normal cooking temperatures, it is more useful as a cooking oil than oils that are lower in saturates and higher in omega 3 fatty acids.

COTTONSEED OIL
Cottonseed oil is one of the most widely used oils, added to many processed foods, such as cereals and potato chips. It is relatively inexpensive and is readily available. Yet, it merits its place on our list of worst oils for several reasons. Cotton is a crop that is heavily sprayed with pesticides, so cottonseed oil may be loaded with pesticides. And, like tropical oils, cottonseed oil is low in monounsaturated fats and high in saturated fats. Also, cottonseed oils are likely to be hydrogenated to further extend its shelf life.

TROPICAL OILS
Oils such as coconut, palm, and palm kernel are the least healthful naturally-occurring oils. Yet because they are inexpensive, taste good, and have a long shelf life, they are frequently used in packaged foods such as cereal and cookies. Coconut oil, for example, is the ideal oil to use in chocolate candy, since it is solid at room temperature, but melts in the mouth. Food processors, especially in the candy industry, separate the tropical oils so that they don't have to list them collectively as "tropical oils" on the label, possibly tipping off consumers to the fact that they are eating a cholesterol-raising fat. Don't be misled by the white label lie "contains no cholesterol." Plant foods don't contain cholesterol. But coconut oil, for example, is high in the saturated fat lauric acid, one of the most heart-unhealthy fats.

MINERAL OIL
Mineral oil is a commonly used laxative. However, it has no nutritional value, and with prolonged use may deplete the intestines of the fat-soluble vitamins A, D, E, and K, as well as decrease the absorption of the valuable minerals calcium and phosphorus. A healthy alternative is flax oil, which not only has laxative properties, but is a valuable source of nutrition as well. Unlike mineral oil which slides through the intestines, possibly taking vitamins with it, flax oil is a nutrient that facilitates absorption of the above vitamins.

NUTRITIP
Ketch-Oil
A trick we have used to fortify our little ketchup lovers is to mix fruit- sweetened ketchup with flax oil. Put a dollop of ketchup on a plate, make an opening in the center, pour in 1 to 3 teaspoons of flax oil, and mix together well. The oily taste is gone.

OIL BASICS
Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth.

Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing.

Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health.

You can use a variety of healthy oils in your diet, just be and sure and read the label first so you know exactly what you are getting.

The Doc

Ghosting · 08-26-2005, 01:44 AM

Apootheosis · 08-26-2005, 04:14 AM

you forgot fish oils

The Doc · 08-27-2005, 12:26 AM

I didn't forget them, I just figured you didn't really want to cook with them or drizzle them on your salad greens. This was more about oil you would incorporate into your food or use to cook with. Fish oil is more of a supplement than an ingredient in a recipe in my book. But hey, if you want to make a vinegrette with fish oil, by all means go ahead. It would probably work best in a Caesar salad recipe

.

HAYWOOD JABLOME · 09-06-2005, 07:53 PM

Quote:

Originally Posted by The Doc

COOKING WITH OILS
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. These include peanut oil and olive oil.

The Doc

Great post doc. But can you expand on what you mean by "damage(ed)"?

**schroeder** · 09-06-2005, 08:13 PM

so doc, let's say you HAD to deep fry something...what would be your suggestion? i always figured canola oil, but i'm lost after reading the effects high temperatures have on its nutritional value. what would be your suggestion?

The Doc · 09-09-2005, 05:52 AM

Quote:

Originally Posted by HAYWOOD JABLOME

Great post doc. But can you expand on what you mean by "damage(ed)"?

No problem, "damage" refers to the changes an oil goes through due to the refining process. Basically, in supermarkets all oils except extra virgin olive oil have been processed by the same destructive methods. They are degummed, refined, bleached, and deodorized. The result is known as an RBD (refined, bleached, deodorized oil) and these oils, as a result, become colorless, odorless, and tasteless. To make cooking oils, the industry treats them with:

1)NaOH (a very corrosive base used to burn clogged sink and drain pipes open). NaOH is used to remove the natural, alkali-soluble 'minor ingredients' from the oil. These minor ingredients are good for health, but diminish product shelf life and that is why manufacturers choose to remove them from the oil and discard them.

2)H3PO4 (a very corrosive acid used commercially for degreasing windows). H3PO4 removes the acid-soluble 'minor ingredients'. Again, for the sake of longer shelf life, which makes larger market gains, fewer returns due to spoilage, and greater profits, these natural molecules with health benefits are removed.

3)Bleaching clays are used which damage the molecules that give oil its color. Because the color molecules absorb light, and subsequently, the light then damages oil molecules, this process is carried out to obtain greater shelf stability at the expense of health benefits. Unfortunately, bleaching produces rancidity, which imparts bad odor to oils. The rancid oil must then be cleaned up to remove the bad flavor and odor. The oil must be De-odor-ized.

4)Deodorization takes place at frying temperatures (between 220° and 245°C). The bad odors and flavors are removed, and the oil becomes colorless, odorless, and tasteless, but these cooking oils are now palatable and have a long shelf life.

What many people don't know is that valuable 'minor ingredients' including antioxidants, phytosterols, chlorophyll, flavor molecules, color molecules, lecithin, and other oil-soluble beneficial molecules are removed too. In addition to the removal of beneficial nutrients, 0.5 to 1% of the oil molecules are changed into substances that have never been present in nature, do not fit into the very precise molecular architecture of the human (or animal) body, and therefore have highly toxic effects on life's biochemical processes. The damaged oil molecules produced by processing oils include fragmented molecules, double-bond shifted molecules, trans- fats, cross-linked molecules within triglycerides, cross-linked molecules across triglycerides, cyclized molecules, and many other fatty acid aberrations. Some of these have been tested in animals and found to be very toxic. One tablespoon of oil contains 100 million trillion damaged, toxic molecules.

I hope this helps explain the damage a bit more.

The Doc

The Doc · 09-09-2005, 06:23 AM

Quote:

Originally Posted by schroeder

so doc, let's say you HAD to deep fry something...what would be your suggestion? i always figured canola oil, but i'm lost after reading the effects high temperatures have on its nutritional value. what would be your suggestion?

Basically if I had to pick a good multi-use oil I would probably go with a rice-bran oil. It's starting to gain in popularity and I have just recenty begun to use it for everything from dressings to frying. I would say that it's the most balanced and versatile oil on the market. Rice bran oil is a superior salad, cooking, and frying oil which leaves no lingering after taste. The high smoke point (490º) prevents fatty acid breakdown at high temperatures. Its light viscosity, allows less oil to be absorbed in cooking (up to 20% less), reducing overall calories. It mixes better in salad dressings and improves the taste of baked goods, providing cholesterol reduction, nutritional and anti-oxidant value. It's actually a naturally occurring source of many antioxidants such as Tocopherols, Tocotrienols, Gamma Oryzanol, Phytosterols, Polyphenols and Squalene. The price is finally coming down to a reasonable level, around $13 per gallon instead of $25, so if you can find it give it a try. If not you could always go with peanut oil.

The Doc

**DarkFalcon** · 09-09-2005, 06:38 AM

Quote:

Originally Posted by The Doc

No problem, "damage" refers to the changes an oil goes through due to the refining process. Basically, in supermarkets all oils except extra virgin olive oil have been processed by the same destructive methods. They are degummed, refined, bleached, and deodorized. The result is known as an RBD (refined, bleached, deodorized oil) and these oils, as a result, become colorless, odorless, and tasteless. To make cooking oils, the industry treats them with:

1)NaOH (a very corrosive base used to burn clogged sink and drain pipes open). NaOH is used to remove the natural, alkali-soluble 'minor ingredients' from the oil. These minor ingredients are good for health, but diminish product shelf life and that is why manufacturers choose to remove them from the oil and discard them.

2)H3PO4 (a very corrosive acid used commercially for degreasing windows). H3PO4 removes the acid-soluble 'minor ingredients'. Again, for the sake of longer shelf life, which makes larger market gains, fewer returns due to spoilage, and greater profits, these natural molecules with health benefits are removed.

3)Bleaching clays are used which damage the molecules that give oil its color. Because the color molecules absorb light, and subsequently, the light then damages oil molecules, this process is carried out to obtain greater shelf stability at the expense of health benefits. Unfortunately, bleaching produces rancidity, which imparts bad odor to oils. The rancid oil must then be cleaned up to remove the bad flavor and odor. The oil must be De-odor-ized.

4)Deodorization takes place at frying temperatures (between 220° and 245°C). The bad odors and flavors are removed, and the oil becomes colorless, odorless, and tasteless, but these cooking oils are now palatable and have a long shelf life.

What many people don't know is that valuable 'minor ingredients' including antioxidants, phytosterols, chlorophyll, flavor molecules, color molecules, lecithin, and other oil-soluble beneficial molecules are removed too. In addition to the removal of beneficial nutrients, 0.5 to 1% of the oil molecules are changed into substances that have never been present in nature, do not fit into the very precise molecular architecture of the human (or animal) body, and therefore have highly toxic effects on life's biochemical processes. The damaged oil molecules produced by processing oils include fragmented molecules, double-bond shifted molecules, trans- fats, cross-linked molecules within triglycerides, cross-linked molecules across triglycerides, cyclized molecules, and many other fatty acid aberrations. Some of these have been tested in animals and found to be very toxic. One tablespoon of oil contains 100 million trillion damaged, toxic molecules.

I hope this helps explain the damage a bit more.

The Doc

Damn doc your full of good news.

08-25-2005, 07:50 PM	#1
The Doc Pro Stature Join Date: May 2005 Location: Lockport,NY Posts: 232 Recipes: 0 Rep Power: 6	About different oils! We all know that we should be eating some "good fat" in a healthy diet but when you go to the store there is like 8,000,000 different kinds of what looks to be the same kind of oil. I'll go over some basics of oils and what to look for when buying the healthy oils you prefer. OIL BASICS Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth. Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing. Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health. COOKING WITH OILS Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. These include peanut oil and olive oil. The more fragile oils are best used at room temperature, like salad dressings. To preserve the nutritious properties and the flavor of unrefined oils, try the "wet-sauté," a technique that is practiced by gourmet chefs. Pour around one-fourth of a cup of water in the stirfry pan and heat just below boiling. Then add the food and cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact with a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot metal. Never heat oils to the smoking point, as this not only damages their fatty acid content, but also their taste. STORING OILS If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to metal rusting. If the oil comes in a clear bottle, wrap it with a dark covering. Keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities, and use within a month or two. The healthier the oil, the more quickly it spoils. Store oils in a cool, dark place. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them right away. An exception to this is olive oil, which need not be refrigerated. It is high in oleic acid and contains antioxidants which slow spoiling. Other cooking oils, such as safflower, sunflower, and corn, are high in linolenic acid and are quick to spoil. BUY ORGANIC It's definitely worthwhile to pay extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or deodorized, and may even be organically grown. READ LABELS The already lax label laws are even more slippery when it comes to oils. Avoid oil that is labeled simply "vegetable oil." A consumer has a right to know which vegetables are used in the oil. Ditto that caution for "all purpose" vegetable oils. Chances are that the manufacturer used the inexpensive, highly processed oils, such as cottonseed oil, to fill up the bottle. Labels do not usually list the types of fatty acid the oil contains, for example, how much omega 3's and how much omega 6's. Ideally, the label should state whether the oil was chemically extracted or mechanically pressed. Consumers have the right to know if they are possibly eating chemical residues. If the label doesn't tell you how the oil was produced, you can assume the worse. Don't be misled by the "no cholesterol" label on the oil container. Being a plant food, oils don't contain cholesterol. And avoid any oil that has the bad fat word "hydrogenated" or "partially hydrogenated" on the label. HEART-HEALTHY OILS Hydrogenated fats and oils raise the LDL (bad) cholesterol and lower the HDL (good) cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and LDL. Flax oil and monounsaturated oils, like olive and canola oils, reduce only the bad cholesterol without lowering the good cholesterol. So just make sure that you are educated on the different labeling jargon before you shell out your hard earned money for some oil. The Doc __________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop

08-25-2005, 08:00 PM	#2
Biff_McFresh New Member Join Date: Aug 2005 Posts: 9 Recipes: 0 Rep Power: 0	Great post, as always. Some useful info I didn't know about (storing oil in dark containers, dark places, etc.). __________________ 20/6'5"/195lbs/Transition from cutting to bulking

08-26-2005, 12:09 AM	#3
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	You have learned Wet Saute Rank 1 LEVEL UP!!!! __________________ lawlz

08-26-2005, 12:25 AM	#4
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Tricked again by the title. I thought this would be a thread about different anal lubes. :mask: __________________ Robcardu is the Jesus of the 90s.

08-26-2005, 01:10 AM	#5
The Doc Pro Stature Join Date: May 2005 Location: Lockport,NY Posts: 232 Recipes: 0 Rep Power: 6	Well Ghosting if you feel you must use the oils for your "personal use" maybe you could pick one that's as good in the kitchen as your boyfriend is . So let's read more about them, shall we: ABOUT THESE OILS: FLAXSEED OIL Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible "fishy" after taste. Some nutritionists, researchers, and scientists believe that it could be the most important health-promoting supplement next to a multi-vitamin. Nearly every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints. CANOLA OIL This oil originated in Canada and has became known as the Canadian oil, or canola. Canola oil is second only to flaxseed oil as the highest vegetable source of the essential omega-3 fatty acids. Like flax oil, it contains both omega-3 and omega-6 fatty acids, but in a different ratio. Canola oil contains an omega-6 to omega-3 ratio of 2:1. Flax oil is 0.3 to 1. Because it contains one of the highest ratios of unsaturated to saturated fats, it is one of the most heart-healthy oils, reported to reduce cholesterol levels, lower serum tryglyceride levels, and keep platelets from sticking together. Because of the high omega-3 content, heating canola oil above 120? may change some of the fatty acids into trans fats, which raise total cholesterol and lower the levels of good cholesterol. Be sure to buy organic canola oil, since the rapeseeds are often sprayed with pesticides. OLIVE OIL Olive oil is made from the flesh of olives rather than the seeds. This means it requires less pressure and lower temperatures during the pressing process, which preserves the nutritional qualities of the oil. Olive oil contains 90 percent unsaturated fats, most of which are the cholesterol-lowering monounsaturates. Olive oil, which by its very nature doesn't need to be processed, is the only oil that can be obtained directly from the flesh of the vegetable and not the seed. This makes olive oil a good choice for your heart. Because it is high in oleic acid and low in linoleic fatty acid, it is slow to spoil. It has a pleasant flavor and can be used both in salad dressings and in cooking. Olive oil is a favorite in Mediterranean cuisine, since olive groves and olive presses are plentiful in that part of the world. Its only drawback is that it contains little omega 3 or omega 6 essential fatty acids. "Virgin" olive oil means that the oil is from the first pressing and has not been refined or chemically processed in any way, such as being bleached or hydrogenated. "Extra virgin" is the highest quality olive oil (for which you pay a slightly higher price). It has a richer, less acidic taste. High temperature cooking destroys the flavor of olive oil, but it is excellent for dressings and the "wet-sauté" method. Avoid olive oil that does not say "virgin" or "extra virgin" on the label, but instead boasts of being "refined" or "pure." "Refined" means that the oil has been chemically processed. "Pure" means nothing more than the oil came from an olive. Even though olive oil is slow to spoil, store it in a cool, dark place in the cupboard. Olive oil is medium in omega 6, but low in omega 3 fatty acids. A combination of flax oil and olive oil in the diet strikes a healthy balance. SOYBEAN OIL Soybean oil is extracted from beans, not seeds. Unrefined soybean oil is one of the richest sources of lecithin (2 percent) and also contains 5 to 7 percent of the omega 3 linolenic acid (LNA), in addition to being high in the omega 6 essential fatty acid, linoleic acid (LA). In the unrefined state, soy oil is rich in both omega 3 and omega 6 fatty acids, yet most commercial soy oils are refined and hydrogenated. Because it has a high boiling point, it is okay for cooking. NUTRITIP Go Right to the Seed The seeds from which popular oils are extracted (e.g., nuts and sunflower seeds) are more nutritious than the oils that are extracted from the seeds. Papaya seeds, for example, which are usually discarded, are nutritious when ground like pepper and sprinkled on salad. PUMPKIN SEED OIL This is one of the most healthful oils for several reasons. High-quality pumpkin seed oil contains over 90 percent unsaturated fats and has both omega-6 and omega-3 essential fatty acids in a 3- to-1 ratio. It contains from zero to fifteen percent linolenic acid and from 45 to 60 percent linoleic acid. Unfortunately, the most commonly available pumpkin oil contains no linolenic acid (omega-3). ALGAE OIL Algae oil is the richest source of DHA available, with 40 percent DHA by weight. Algae are the dietary source of omega-3 fatty acids for fish, so algae represents the only vegetable source of DHA available. Algae oil is the source of the highest quality DHA supplements (See WALNUT OIL Another extremely healthful oil, at least on paper, containing both omega 6 and omega 3 fatty acids in a 10-to-1 ratio. It is 84 percent unsaturated. However, most available walnut oil is sold in a refined state. BLACK CURRANT, BORAGE, AND EVENING PRIMROSE OILS These are popular "health oils" because they are rich sources of the essential fatty acid GLA (gammalinolenic acid), a vital ingredient for making important hormones, such as prostaglandins. Black currant oil has two advantages over evening primrose oil: It is less expensive, and it is one of the few oils that contain omega-3 in addition to omega-6 fatty acids. While these oils have been touted as cure-alls for many ailments, scientific evaluation of these oils yields mixed results. And the fact that they are extracted by chemical processing may render these tonics less healthy than advertised. Critics of these oils claim that since the body produces its own GLA from essential fatty acids contained in many foods, GLA supplements are not necessary. Proponents of these oils claim that some people, especially aging persons, may be unable to convert dietary essential fatty acids to GLA. GLA-containing oils, as well as the essential fatty acid DHA, are popular ingredients of a flurry of brain-boosting nutrients collectively known as "targeted nutritional intervention" (TNI) and are being studied for use in children with Down Syndrome. SUNFLOWER AND SAFFLOWER OILS These oils are rich in vitamin E. Because these oils are high in omega 6 fatty acids and contain no omega 3's, they are less nutritious than canola and flax oils. Even though they contain 90 percent unsaturated fats, they tend to be highly refined oils. Because the high oleic acid variety of these oils is least damaged by heat, they tend to be favorite cooking oils. CORN OIL Even though this popular oil contains mostly unsaturated fat, it is higher in saturated fats than most other oils and is usually highly refined and hydrogenated. Like other polysaturated oils, corn oil does lower total cholesterol. While it lowers LDL, it also lowers HDL cholesterol a bit, yet the result is still an improved HDL-to-LDL ratio. It is not one of the more nutritious oils. PEANUT OIL Peanut oil is a favorite cooking oil, especially in stir-fries. Since it is relatively high in saturated fats, which do not turn into trans fatty acids when heated to normal cooking temperatures, it is more useful as a cooking oil than oils that are lower in saturates and higher in omega 3 fatty acids. COTTONSEED OIL Cottonseed oil is one of the most widely used oils, added to many processed foods, such as cereals and potato chips. It is relatively inexpensive and is readily available. Yet, it merits its place on our list of worst oils for several reasons. Cotton is a crop that is heavily sprayed with pesticides, so cottonseed oil may be loaded with pesticides. And, like tropical oils, cottonseed oil is low in monounsaturated fats and high in saturated fats. Also, cottonseed oils are likely to be hydrogenated to further extend its shelf life. TROPICAL OILS Oils such as coconut, palm, and palm kernel are the least healthful naturally-occurring oils. Yet because they are inexpensive, taste good, and have a long shelf life, they are frequently used in packaged foods such as cereal and cookies. Coconut oil, for example, is the ideal oil to use in chocolate candy, since it is solid at room temperature, but melts in the mouth. Food processors, especially in the candy industry, separate the tropical oils so that they don't have to list them collectively as "tropical oils" on the label, possibly tipping off consumers to the fact that they are eating a cholesterol-raising fat. Don't be misled by the white label lie "contains no cholesterol." Plant foods don't contain cholesterol. But coconut oil, for example, is high in the saturated fat lauric acid, one of the most heart-unhealthy fats. MINERAL OIL Mineral oil is a commonly used laxative. However, it has no nutritional value, and with prolonged use may deplete the intestines of the fat-soluble vitamins A, D, E, and K, as well as decrease the absorption of the valuable minerals calcium and phosphorus. A healthy alternative is flax oil, which not only has laxative properties, but is a valuable source of nutrition as well. Unlike mineral oil which slides through the intestines, possibly taking vitamins with it, flax oil is a nutrient that facilitates absorption of the above vitamins. NUTRITIP Ketch-Oil A trick we have used to fortify our little ketchup lovers is to mix fruit- sweetened ketchup with flax oil. Put a dollop of ketchup on a plate, make an opening in the center, pour in 1 to 3 teaspoons of flax oil, and mix together well. The oily taste is gone. OIL BASICS Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth. Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing. Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health. You can use a variety of healthy oils in your diet, just be and sure and read the label first so you know exactly what you are getting. The Doc __________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop

08-26-2005, 01:44 AM	#6
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	LOL __________________ Robcardu is the Jesus of the 90s.

08-26-2005, 04:14 AM	#7
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	you forgot fish oils __________________ lawlz

08-27-2005, 12:26 AM	#8
The Doc Pro Stature Join Date: May 2005 Location: Lockport,NY Posts: 232 Recipes: 0 Rep Power: 6	I didn't forget them, I just figured you didn't really want to cook with them or drizzle them on your salad greens. This was more about oil you would incorporate into your food or use to cook with. Fish oil is more of a supplement than an ingredient in a recipe in my book. But hey, if you want to make a vinegrette with fish oil, by all means go ahead. It would probably work best in a Caesar salad recipe . __________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop

09-06-2005, 08:13 PM	#10
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	so doc, let's say you HAD to deep fry something...what would be your suggestion? i always figured canola oil, but i'm lost after reading the effects high temperatures have on its nutritional value. what would be your suggestion? __________________ Live from Baghdad! Ich bin gross und stark!

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