10 Healthy Fats and Oils To Incorporate in Your Diet

Eliminating fats altogether as a way to meet your weight management goals or lower your cholesterol is not at all healthy because all fats are not the same. Some fats–specifically monounsaturated and polyunsaturated fats–are essential to maintaining brain and cardiovascular health as well as helping you stay lean. Unlike carbs, fats makes you feel full longer.

Most people don’t understand the relationship between food, fat and cholesterol. You cholesterol levels in your blood test is a reflection of the food you eat. The cholesterol in your blood is a result of the fat in the food you eat and the cholesterol your liver produces.

Although your body makes cholesterol you will still need to eat some. Your liver produces about 80% and you should eat about 20%. As long as you are healthy and don’t have liver disease then you liver will produce cholesterol at its regular rate.

If you eat too much fatty foods your arteries will get clogged by too much cholesterol circulating throughout your arteries. However, eating the right kind of fats or oils in the right amounts can clean out the clogged arteries.

There are some fats that are beneficial to your body that your body is not able to make. Your body cannot make Omega-3 fats and therefore you have to eat your Omega – 3 fatty acids in the form of fish, nuts, oils, flaxseed and leafy vegetables.

Here are ten nutritional oils and fatty acids to consider incorporating into your diet. The first nine are recommended in an article published by Food Technology, the journal of the Institute of Food Technologists.

Omega-3 Fatty Acids

Studies have already demonstrated the beneficial effects of omega-3 fatty acids in wild salmon, sardines, and other oily fish. Omega-3 fatty acids are linked to proper brain development, lower risk for developing depression and dementia, as well as keeping the eyes and cardiovascular system in tip-top shape.

Pinolenic Acid

Pinolenic acid is loaded with unsaturated long-chain fatty acids, which curbs your appetite by stimulating the body’s hunger suppressants and makes you feel fuller. This weight-loss promoting fatty acid is found only in pine nuts and the oils made from them. Siberian pine nuts contain up to 27 percent pinolenic acid, while Korean pine nuts have pinolenic acid content in ranges that peak at 20 percent.

Conjugated Linoleic Acid

You may be able to manage your weight through moderate intake of conjugated linoleic acid (CLA), which reduces body fat and elevates lean body mass. Aside from CLA supplements, there are foods that normally contain this fatty acid. Eggs and dairy from grass-fed cows are two examples.

Fish Oil

There is a solid reason why regular consumption of oily fish is highly recommended by health professionals. Fish oil spans the gamut of beneficial effects, including support and promotion of cardiovascular, cognitive, and neurological health.

Flaxseed Oil

Regular consumption of flaxseed oil is an effective way to achieve the required balance of three essential polyunsaturated fatty acids, omega-3, omega-6, and omega-9. Among the manifold health benefits of flaxseed oil include reduced inflammation, lowered risk for breast cancer, as well as prevention of chronic diseases like arthritis and heart disease.

Hemp Oil

Like flaxseed oil, hemp oil offers a balanced proportion of omega-3 and omega-6 fatty acids. Hemp oil is also a viable source of powerful antioxidant vitamin E. Studies have shown the beneficial impact of hemp oil intake, including improved cardiovascular function, strong immune system, and reduction in the aesthetic effect of skin aging.

Canola Oil

Derived from rapeseed, canola oil is one vegetable oil you might consider using in moderation. It is considered heart-healthy because it is low in saturated fats and rich in polyunsaturated fats. Studies have also shown the effectiveness of canola oil at controlling blood sugar levels among people with type 2 diabetes.

Soybean Oil

When choosing the type soybean oil to use, consider opting for high-oleic soybean oil because it delivers thrice the usual amount of healthy monounsaturated fats and has a low level of saturated fat. Consumed in moderation, high-oleic soybean oil supports good cardiovascular health and immune system as well as reduces the risk for developing osteoporosis and Alzheimer’s disease.

Coconut Oil

Your diet can use some fragrant and flavorful coconut oil now and then. This healthy fat has been associated with enhancing skin elasticity and dental health, as well as boosting energy levels.

Olive Oil

Like omega-3 fatty acids, there is just no way to ditch this heart-healthy staple of the Mediterranean diet. Study after study has linked regular intake of extra-virgin olive oil to the reduction of risk for Alzheimer’s disease, brain cancer, and breast cancer.

On a whole, know which oils and fats to avoid.

Common in processed foods, trans fats such as partially hydrogenated oils must be avoided like the plague because of their potentially deadly artery-clogging effect. The same is true for most animal fats, which contribute to elevating bad cholesterol level, among other negative health results. On top of your regular consumption of oily fish, consider selecting plant-based oils and fats for the most part.

Monounsaturated and polyunsaturated fats are healthy and must be consumed regularly and in moderation. Aside from the ones listed above, other widely available food sources for the latter two types of healthy fats include avocados, peanut butter, sesame oil, sunflower oil, nuts, and seeds.

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Is Cottonseed Oil Healthy?

When you think of cooking oils, the first thing that comes to your mind is a vegetable oil, or olive oil, and so on. If you have high cholesterol, you then want to know if it’s health. But there’s one more oil that we would like to introduce to you that comes from something that is already a part of your daily life.

This oil is Cottonseed Oil and based on the name you should already be able to predict where it comes from. Cottonseed Oil has been used for generations and has made a comeback in recent years as we try to move towards healthier cooking oil alternatives.

In this article, you will learn more about the history of Cottonseed Oil and what it can do for you. Read on to find out if cottonseed oil is healthy. Let’s get started, shall we?

Where does it come from?

Cottonseed oil comes from the seeds of a variety of cotton plants.

Cotton has been used throughout human history for its fiber. The seeds, on the other hand, were thrown away or used in farming as animal feed and fertilizer.

This practice continued up until around the 1820s when Europe experienced a shortage of fats and oils due to war and bans on trading. Entrepreneurs in the United States saw this as an opportunity to meet the demands of the European market while getting rid of the abundance of cottonseed at hand by crushing cottonseeds to extract their oils.

Though ambitious, this scheme was not very profitable until about 1911 when Crisco came onto the scene to provide a “heart-healthy” substitute for animal fats such as lard and a cheaper substitute to butter.

Cottonseed Oil soon became the most popular oil on the market until it was replaced by soybean oil in the 1950s. It wasn’t till about the early 2000s that Cottonseed Oil made its way back into the cooking oil scene and posed as a healthy cooking oil.

Even though Cottonseed oil isn’t from a vegetable, it is still considered a vegetable oil. It is made by husking the seeds to reveal its kernels which can then be cold-pressed to extract its oil. Commercially, Cottonseed oil is extracted mainly through solvent extraction. It is then refined by degumming to remove impurities, neutralized to separate Free Fatty Acids (FFA), bleached to remove residue, deodorized to get rid of volatile substances and winterized to remove saturated triacylglycerols to prevent solidification and low temperatures.

Cottonseed oil is refined in order to remove a toxin known as gossypol. Though it gives the oil its yellow color and protects it from insects, it is toxic for humans and can suppress sperm production and cause liver damage.

What is it used for?

Cottonseed Oil is a member of many kitchen cupboards. Outside of being used to cook food, Cottonseed Oil is used for:

Hair and Skincare

Cottonseed Oil is rich in Vitamin E, fatty acids and antioxidants which can be useful for both hair and skin care.

Cottonseed Oil can be used to hydrate the hair and scalp and prevent and treat dry scalp and dandruff. Applying this oil to your hair can also increase blood circulation and stimulate hair growth. This makes the hair follicles stronger and protects against breakage. Cottonseed Oil can also act as a protective barrier against styling and environmental damage.

Cottonseed Oil can moisturize and soften the skin, which allows it to absorb other topicals easier. It is also helpful in preventing wrinkles and other signs of aging and gives you a nice, bright complexion. Cottonseed Oil also has anti-inflammatory properties which make it perfect for treating ailments such as sunburn.

When applied to scrapes, wounds or burns, the tocopherol in Cottonseed Oil stimulates the growth of new skin cells and speeds up healing. It can also protect against infection.

Treating cancer

While some doctors warn against the use of unrefined Cottonseed Oil which contains gossypol, others recommend it for its use in treating cancer. This toxin can suppress the growth of prostate tissues, which reduces the chance of developing prostate cancer. It is also used as a means of killing cancer cells which are resistant to medication and reducing tumor growth.

Improving heart health

While Cottonseed Oil is rich in saturated fats, it is also rich in unsaturated fats such as gamma-linolenic acid which can lower bad cholesterol levels, and increase good cholesterol levels when used properly. This can, in turn, improve blood pressure and decrease the risk of certain cardiovascular disease and stroke.

Nutritional facts

In one tablespoon of Cottonseed oil, there are:

Calories: 120

Total fat: 14g

Saturated fat: 3.5g

Polyunsaturated Fat: 7g

Monounsaturated Fat: 2.4g

Carbohydrates: 0g

Protein:0g

Consuming a tablespoon of Cottonseed oil will give you about 32% of your recommended daily intake, or 5mg of Vitamin E. This vitamin is important for cell metabolism and protects against certain cancers. You will also get about 4% of your daily recommended Vitamin K intake. This vitamin is crucial for blood clotting.

Cottonseed oil also contains omega-3 and omega-6 fatty acids which your body does not produce. Omega-3 fatty acids are crucial for reducing blood clotting and inflammation. It also helps to dilate blood vessels and lower blood pressure. Omega-6 fatty acids help to reduce your chances of developing cancer and cardiovascular disease.

Type of Fat

Cottonseed Oil is made up of three types of fat namely:

1. Saturated Fat: The American Heart Association recommends a limit of 4g of saturated fat per tablespoon of any cooking oil we choose. Cottonseed Oil provides exactly that amount, which is 16% of your recommended daily intake.

2. Polyunsaturated Fat: Cottonseed Oil contains two different types of polyunsaturated fats or PUFAs. According to the USDA, one tablespoon of Cottonseed Oil contains 2% of the recommended daily intake of linolenic acid omega-3 fatty acids and 58% of the recommended daily intake of linoleic acid, or omega-6 fatty acids.

3. Monounsaturated Fat: Cottonseed Oil only contains a small amount of monounsaturated fats or MUFAs. These are said to boost the HDL, or good cholesterol levels, in the body.

Taste and smell

Cottonseed Oil has a mild odor and taste when freshly pressed. This will not affect the taste of food much.

Smoke point

Cottonseed Oil has a high smoke point of 420°F (or 216°C). This makes it ideal for high heat cooking.

Pros

There are many reasons why Cottonseed Oil became so popular. Some of the most noteworthy reasons include:

• It is a good frying oil- Many frying oils are known to mask the flavor of food. Cottonseed Oil, on the other hand, enhances them. It is also a healthier alternative to many other cooking oils, especially other vegetable oils.

• It is good for the skin- Using Cottonseed Oil can boost skin cell regeneration which will improve the overall appearance of the skin, and can help to heal wounds faster, and address certain skin conditions.

• It can help your hair to grow- Since Cottonseed Oil contains Vitamin E, it can help to promote hair growth and prevent hair loss. It can also help to protect your hair against harsh environmental conditions.

Cons

Using Cottonseed Oil has noticeable side effects and negatives that cannot be ignored. These include:

• It can have a negative impact on heart health- Even though it is higher in unsaturated fat, there is still a high level of saturated fat, especially after undergoing hydrogenation. This makes excessive use hazardous to heart health and it can even lead to cardiovascular disease.

• It can contain toxins- Aside from gossypol, Cottonseed Oil can contain harmful carcinogenic toxins from herbicides and pesticides. This is because regulations regarding cotton production vary from country to country, and the source of the Cottonseed Oil you just purchased could very well be one with lax regulations. • It can impact reproductive health- While many of us try to avoid oils that have undergone heavy processing, cold-pressed unrefined Cottonseed oil contains a toxin called gossypol which can decrease sperm production and mobility and lessen your chances of having children.

What’s the best way to use it

Cottonseed Oil’s high smoke point should be taken advantage of for deep-frying and stir-frying.

It may also be used in other high heat applications such as searing, sautéing, grilling and roasting.

You may also use it when baking because it won’t change the flavor of your favorite baked goods or foods.

Alternatives

If you are looking for a good alternative for Cottonseed Oil when it comes to high heat cooking, use canola oil or safflower oil.

For a neutral flavor, go with soybean oil.

Things to note

• Cottonseed Oil should be stored in a cool, dry place away from direct sunlight, in an airtight container.

• While cottonseed allergies are rare, you should still perform a patch test to see how your skin will react with it. If you are allergic to cotton, avoid it altogether. Symptoms of an allergic reaction involve swelling of the face, throat or mouth, abdominal pain, nausea, and vomiting. It can even trigger an asthma attack.

• Cottonseed Oil only lasts for 4-6 months. In a refrigerator, it can last for up to a year.

Conclusion- Healthy or Unhealthy?

While Cottonseed Oil has its benefits, there are many healthier alternatives out there. Use it as a last resort. Opt for canola oil or olive oil which can give you the same benefits, with less PUFAs and less saturated fat.

Is Wheat Germ Oil Healthy?

While the name “Wheat Germ Oil” isn’t the most appealing, you should know that it can work wonders for you both in and outside the kitchen.

If you are wondering if it is healthy keep reading. You will find the answer to this question and more. So is wheat germ oil healthy?

Where does it come from?

Wheat Germ Oil comes from the germ of the wheat kernel or berry. Though the germ is only 2.5% of the total weight of the kernel, it is nutrient-dense and nourishes the entire plant as it grows. This, therefore, means that the wheat germ is the most nutritious part of the plant.

Approximately 10-14% of the wheat germ is actual oil. It can be extracted through cold pressing to get crude Wheat Germ Oil which is clear at room temperature and becomes a golden yellow to brownish color at higher temperatures. Crude Wheat Germ Oil is chock full of vitamins and nutrients and is the best choice for reaping health benefits.

Another means of extracting the oil is by adding chemical solvents which make refined Wheat Germ Oil. Here, the oil becomes a light yellow but loses some of its nutritional benefits.

What is it used for?

Wheat Germ Oil is used for a variety of purposes by different people all across the world. Some uses of Wheat Germ Oil include:

Hair and skincare

Because Wheat Germ Oil is rich in omega-6 fatty acid, or linoleic acid, it is a great addition to any hair care routine. This fatty acid is hair food, that nourishes and strengthens hair follicles to improve the appearance of your hair. It can also be used to prevent hair loss and address dandruff and dry scalp.

Using Wheat Germ Oil on the skin also has several benefits. The oil contains tocopherols which can help to heal damaged skin by stimulating blood flow and providing nourishment. If you have inflammation and irritation as a result of skin conditions such as psoriasis or eczema, Wheat Germ oil can reduce swelling and have a soothing effect.

The antioxidants in Wheat Germ Oil can also reduce or prevent signs of aging such as fine lines and wrinkles by reducing oxidative stress and boosting collagen production to form new skin cells. This is also helpful in improving the appearance of scars, or preventing them altogether. It can also prevent against sun damage and give the skin a better texture.

Plus, it works great as a makeup remover that won’t clog your pores!

Promoting heart health

Many of the oils we use are full of saturated fats which are said to be bad for heart health. However, Wheat Germ Oil contains omega-3 fatty acids which are useful for lowering cholesterol levels and promoting blood circulation.

Lowered cholesterol can help to prevent obesity, along with heart conditions and stroke. It can also help to decrease blood pressure. Improved blood circulation increases rates of healing in the body and can help to regulate the nervous system.

Reducing blood sugar

Wheat Germ Oil is rich in magnesium. Magnesium helps the immune system to function properly and also regulates blood glucose levels. If you have diabetes, adding Wheat Germ to your diet can help to control your insulin and glucose levels and by extent help you to manage your diabetes.

Improving brain health

Wheat Germ Oil is also rich in antioxidants along with Vitamins A and E which are crucial for proper brain health. These 3 components of Wheat Germ Oil help to eliminate free radicals in neural pathways and prevent the deposition of beta-amyloid plaque which has a negative impact on cognitive health. This, in turn, boosts memory and focus and lowers your chances of developing a neurodegenerative disease.

Boosting energy

If you play sports, then you might want to pay close attention to this use of Wheat Germ Oil.

Since it is rich in omega-3 fatty acids such as octacosanol, the body can transform it into energy that can give you an added boost! And, since it improves blood circulation, it provides more oxygen and energy to the muscles which increase output.

Some other uses of Wheat Germ Oil include preventing birth defects such as miscarriage and impotence, regulating the nervous system and repairing body tissue.

But enough of its uses, let’s take a look at the nutritional facts of Wheat Germ Oil.

Nutritional facts

One tablespoon of Wheat germ Oil contains (based on a 2000 calorie diet):

Calories: 120
Total fat: 13.5g
Saturated Fat: 2.6g
Polyunsaturated Fat: 8.4g
Monounsaturated Fat: 2.1g
Carbohydrate: 0g
Protein: 0g

Since there are no carbohydrates in Wheat Germ Oil, there is no starch, fiber or sugars. On the glycemic index, it has a score of 0, which means that it will not affect your blood sugar levels.

There is also no protein but you have the option of adding it to protein shakes to make up for it while benefitting from the healthy fat Wheat Germ Oil provides.

Wheat Germ Oil is rich in Vitamin E. In fact, a single serving will give you 135% of your recommended daily intake. This vitamin acts as an antioxidant in the body and helps to eliminate free radicals which protect against certain cancers and dementia.

Vitamin K is also found in Wheat Germ Oil which is important for blood clotting and regulating blood calcium. This is only 4% of the recommended daily intake.

Type of Fat

Wheat Germ Oil is higher in unsaturated fat (polyunsaturated fat and monounsaturated fat) than it is in saturated fats. As you may already know, that is a great thing.

It is comprised of approximately 60% unsaturated fat, of which 88% percent is linoleic acid, 18% oleic acid, which is a monounsaturated fatty acid, and 18% saturated fat, mainly palmitic acid.

Taste and smell

Unrefined Wheat Germ Oil has a cereal-type or grainy smell and an oily, wheat-like flavor. When refined, it is almost odorless and flavorless.

Smoke point

Wheat Germ Oil has a very low smoke point of 194°F (or 90°C) which makes it unsuitable for cooking.

Pros

Now that you have learned about the properties and uses of Wheat Germ Oil, it is time to weigh the pros and cons of adding it to your diet. Some of the pros include:

• It can improve the appearance of skin and hair- Wheat Germ Oil is full of vitamins and nutrients that can help to nourish and restore the hair and skin, thereby improving its appearance. It can also treat underlying skin and hair conditions such as dry skin and scalp, hair loss and eczema.

• It is low in saturated fat- Since it is low in saturated fat and high in unsaturated fat, substituting it for another oil can help to reduce cholesterol and improve overall health.

• It can boost body functions- Wheat Germ Oil can boost brain functions and prevent degenerative disease. It can also provide extra energy and reduce sluggishness.

Cons

Using Wheat Germ Oil also has some disadvantages. These include:

• It can cause an allergic reaction- If you have a wheat allergy, you are automatically allergic to Wheat Germ Oil. Symptoms can be mild such as a rash or hives but can be as severe as anaphylaxis.

• It can reduce blood sugar- While this may be a good thing for some diabetics, others who are already on hyperglycemic medication can experience a dangerous drop in blood sugar levels when Wheat Germ Oil is used regularly. The same goes for blood pressure

.• It has low heat stability- Because of its low heat stability, this oil cannot be used in high heat cooking. This limits the number of ways it can be incorporated into the diet.

What’s the best way to use it

Since it has such a low smoke point and low oxygen stability, cooking with Wheat Germ Oil is a bad idea. That means no frying, no stir-frying, no grilling, not even a sauté.

The best use for it in the kitchen is as a drizzle for vegetables, as a marinade for fish or other meat, over paste or in a smoothie or shake.

Alternatives

For hair, you can substitute jojoba oil, coconut oil and avocado oil for Wheat Germ Oil because they are just as rich in Vitamin E.

Flax Seed Oil can be added to smoothies and salads instead of Wheat Germ Oil.

Olive oil can provide similar benefits, and it can even be used for actual cooking.

Things to note

• Cold-pressed Wheat Germ Oil has a shelf life of about 6 months when stored in a cool, dark place. When refined, the shelf life is extended.

• Since it is so thick, it has to be added to a carrier oil to reap certain hair and skin benefits. This will allow it to be absorbed easier.

• Doing a patch test is important if you are unsure about how your body will react to this oil

Conclusion- Healthy or Unhealthy?

One cannot dispute the health benefits of Wheat Germ Oil. But, remember that it is still fat and it can have negative impacts on health if used excessively.

If you are looking for an all-purpose oil, Wheat Germ Oil is probably not the best option since you can’t use it for high heat cooking. However, you could always get supplements to take orally to receive its benefits.

Is Coconut Oil Good For Your Health?

Coconut Oil and your health

Surely you have heard about coconut oil and all its supposed health benefits from being the most heart-healthy cooking oil you can buy to being a weight-loss elixir. You may have even used it while cooking yourself.

But when it comes to oils, there is a lot of misinformation circulating which might even make you skeptical about some of these claims.

Look no further as we will be taking a closer look at coconut oil and all the facts surrounding it, starting with where it comes from.

Where does it come from?

Coconut oil, otherwise known as copra oil, is derived from the kernel or meat of coconuts. It can be extracted by one of two processes, the dry process or the wet process.

The dry process involves removing all the meat from the coconut shell and drying them using fire, sunlight, or a large baking oven known as a kiln. This creates what is known as copra which is then cold-pressed or treated with chemical solvents to extract the oil. These chemical solvents include hexane which increases yield by upwards of 10%. The crude coconut oil is then refined to remove impurities and certain fatty acids.

The wet process, on the other hand, does not involve the drying stage. Coconut milk is extracted from the coconut which creates an emulsion of oil and water. In order to separate the oil from the water, the emulsion can be boiled for a long time until all the water is evaporated. Other ways to separate the oil include using centrifuges, steam distillation, acids, enzymes and so forth.

The oil can further be processed by going through a stage known as hydrogenation. This increases its shelf life and smoke point to make it suitable for cooking purposes.

What is it used for?

Coconut oil is used widely in cooking, especially in baked goods due to its distinct flavor. However, it has found many uses outside of the kitchen. These include:

Hair and skincare

Coconut oil is rich in antioxidants and fatty acids which helps to protect our hair and skin from damage.

When used in hair, coconut oil helps hair to retain its moisture and to prevent frizz. It also protects the hair strands from protein loss which helps to keep them strong and healthy. Coconut oil is also able to combat dry scalp and dandruff by keeping the scalp hydrated. It can even revive damaged hair.

Coconut oil is rich in lauric acid, a fatty acid which helps to combat dry skin and can also speed up healing and collagen production. It also has antioxidant and anti-inflammatory properties which are useful in treating skin conditions such as dermatitis, eczema, and psoriasis.

Coconut oil is also a great carrier oil. A carrier oil is one that can absorb into the skin readily, and as a result, other herbs and extracts are added into it facilitate their absorption. For this reason, coconut oil acts as a base for many skincare products such as lotions, creams, and soaps.

However, it is comedogenic. This means that if used excessively, it can clog pores and cause acne.

Boosting brain function

Coconut oil contains fatty acids which can help to boost brain function in Alzheimer’s patients and alleviate symptoms of dementia. Ketone, a component of coconut oil, helps to improve memory, specifically in the areas of language and orientation.

Preventing and treating yeast infections

Using coconut oil can provide relief from the symptoms of internal and external yeast infections caused by the overgrowth of a yeast known as Candida Albicans. This is because the capric acid, lauric acid, myristic acid, caprylic acid, and caproic acid help to kill this yeast gradually.

Killing viruses and bacteria

Coconut oil has microbial effects which can help to prevent illness and infection. It can help to eliminate the viruses which cause influenza, measles, and herpes, along with bacteria which causes urinary tract infections and pneumonia.

Yeast and fungi which cause ringworm, athlete’s foot and diaper rash can also be eliminated by using coconut oil.

Coconut oil can also be used for dental health in oil pulling, as it is able to combat plaque and gingivitis and destroy bacteria. Others claim it can also be used for teeth whitening and decreasing teeth sensitivity but there isn’t enough evidence to support this claim.

Nutritional facts

One tablespoon of coconut oil contains:

• Calories: 120

• Total Fat: 14g

• Saturated Fat: 12g

• Polyunsaturated Fat: 0.2g

• Monounsaturated Fat: 0.8g

• Cholesterol: 0mg

• Sodium: 0mg

• Total Carbohydrate: 0g• Protein: 0g

Coconut oil contains no fiber or cholesterol. It does, however, contain plant sterol which can mimic blood cholesterol and can help to block the absorption of cholesterol in the body.

Coconut oil also contains vitamins E and K, and minerals such as calcium, iron, and zinc.

Type of Fat

Coconut oil is 100% fat. Of this 100%, around 90% are saturated fats. Half of the saturated fats are lauric acid, while the remainder consists of myristic acid, palmitic acid, and caprylic acid.

6% of the composition of coconut oil is monounsaturated fats, while 2% are polyunsaturated fats.

Taste and smell

Virgin coconut oil has a slight coconut/ nutty taste and aroma. When refined, the taste and flavor are much milder and more neutral.

Smoke point

Virgin or Extra Virgin Coconut Oil has a smoke point of 350°F (or 176°C). Refined Coconut Oil has a higher smoke point of around 400-450°F(or 205-230°C).

Pros

Coconut oil is indeed a trendy fat/oil. Here are some of its benefits that have been proven to be true:

• It’s great for the skin and hair- Both men and women from many different cultures have used coconut oil in their hair and on their skin for generations because helps to keep both the skin and hair hydrated and acts as a protective barrier.• It tastes great- Coconut oil that hasn’t undergone many stages of processing has a great flavor that makes baked good especially taste great. It can also add extra flavor to stir-fried vegetables and salads.• It has antimicrobial, antioxidant and anti-inflammatory properties- It can be used topically to fight fungus and bacteria, and enhance the appearance of skin. When ingested, it can also be used to clear up the symptoms of conditions such as urinary tract infections and stomach yeast.

Cons

There is good and bad in everything and coconut oil is no exception. Here are some of its cons:

• It is high in saturated fats- At 12 grams of saturated fat per tablespoon, coconut oil is sitting just at the recommended daily limit of 12g. Additionally, studies conducted have shown that coconut oil raises the LDL or bad cholesterol levels. • It can be expensive- Coconut oil, especially virgin coconut oil, is much more expensive than other cooking oils (even olive oil). • Studies conducted are inconclusive- While there have been many claims made about coconut oil, not all of them have been backed up by science, so you can’t be entirely sure about its benefits. Plus, the majority of these studies have not been conducted on humans so you should take it with a grain of salt.

What’s the best way to use it

Because it has a relatively low smoke point, Virgin or Extra Virgin Coconut oil can be used to sauté vegetables. It can also be added to sauces and curries to enhance flavor, or be used in baking.

Coconut oil can also be added to your morning coffee for a boost, or into your smoothies for added flavor.

With a higher smoke point, refined coconut oil may be used for deep frying, however, trans fats and free radicals can be created in the process.

Alternatives

A great alternative to coconut oil is olive oil. It is much healthier and has far less saturated fats and more conclusive benefits.

Rice Bran Oil and peanut oil can be used as a substitute when stir-frying. Sunflower Oil, Corn Oil, and Canola oil are the best choices for high heat-cooking.

Things to note

• Health bodies such as the Food and Drug Administration (FDA), World Health Organization (WHO) and the American Heart Association (AHA) all advise against the consumption of coconut oil because it is so high in saturated fat. • Because of its high saturated fat content, coconut oil takes a longer time to oxide and can last for six months at 75°F(or 24°C). Store it in a cool, dry place or in a sealed container in your refrigerator.• Coconut oil is solid at room temperature because it is comprised mainly of saturated fat. It melts at 78°F, so stir well before using if it has liquified.• When using coconut oil as a substitute for butter or shortening, use 25% less than the amount specified in the recipe as coconut oil has a higher percentage of fat solids.

Conclusion- Healthy or Unhealthy?

Coconut is without a doubt one of Earth’s “Superfoods” as its byproducts can be used for many different purposes. However, coconut oil is not worth switching to completely. You can keep it in your cupboard, just don’t go using it in every meal.

Is Soybean Oil Healthy?

Soybean oil is one of the most popular cooking oils used in the world. Its usage dates back to 2000 B.C in Ancient China where archaeological evidence suggests that it was grown extensively for personal use and trade. Nowadays, it is used in homes and restaurants because of its low price point and versatility.

But being common does not mean that it is healthy. Could the beloved soybean oil that may very well be in your cupboard at this moment filled with the wrong kind of fat? .

Is soy bean oil healthy or will it clog up you arteries? But before we answer that question, let’s look at where it comes from, what it can be used for and some nutritional data.

Where does it come from?

Soybean oil is derived from soybean seeds. Unlike other seed oils, these seeds are not cold-pressed in order to extract its oils. This is because it is much harder to extract oil from these seeds. Therefore, heat is applied, along with chemical solvents, bleach, and deodorizers.

Soybeans are heated and pressured then mechanically pressed. However, only a small portion of oil is expelled at this stage. A chemical solvent named hexane is added to the soybean meal to extract the majority of the oil.

The oil is then heated and steamed in order to remove the hexane which can be toxic to humans. It is then bleached to remove impurities and deodorized to remove oxidants. It is then hydrogenated before it is bottled and sold.

Hydrogenation includes the introduction of hydrogen gas to the oil which extends its shelf life, raises its smoke point and also improves its flavor.

What is left is a light-colored or deep yellow oil that may darken after storage.

What is it used for?

Soybean is most popularly used as a cooking oil but its uses don’t stop there. Here are some ways soybean oil is used outside of the kitchen:

Hair and skincare

Soybean oil increases the keratin and amino acids in the hair fibers which help to keep them strong and healthy. This reduces your chances of experiencing hair breakage and balding. It also adds visible shine and instantly improves the appearance of your hair

Using soybean oil topically protects your skin from harmful UV rays and reduces transepidermal water loss by acting as a protective barrier. The linoleic acid, isoflavones, antioxidants, and vitamins found in soybean oil also nourishes the skin, which helps it to look soft and youthful.

Vitamin E in soybean oil can improve the appearance of blemishes and acne scarring. It also promotes the regeneration of new skin cells.

Lowering cholesterol

While many refined oils are filled with saturated fats which cause an increase in your bad cholesterol levels, soybean oil contains more unsaturated fats which help to increase good cholesterol and regulate the bad cholesterol. This helps to prevent hypertension, atherosclerosis and ischemic attacks.

Weight gain

If you are looking for a healthy way to gain weight, soybean oil provides a healthy solution. This is due to the fact that it has high levels of monounsaturated and polyunsaturated fatty acids, along with phytochemicals and vegetable starch which can help to add pounds in a healthier way in comparison to using vegetable oils and butter.

Promoting bone health

Soybean oil contains adequate amounts of phytosterols which help to eliminate free radicals and increase estrogen productivity. Estrogen is responsible for regulating bone metabolism so increasing its productivity will have a positive impact on bone health and will lower the chances of developing bone diseases such as osteoporosis and osteopenia in women.

Improving memory

High levels of saturated fats lead to the formation of amyloid plaques on the brain cells. This causes them to become inflamed and in turn leads to memory loss. Since soybean oil is rich in Vitamin K, and unsaturated fats (such as linolenic and linoleic acid) and low in the bad saturated fats, it helps to boost memory and learning, and can also treat cognitive, neurodegenerative, and cerebrovascular disorders such as Alzheimer’s.

Nutritional facts

One tablespoon of soybean oil contains:

• Calories: 120

• Total Fat: 14g

• Saturated Fat: 2.1g

• Monounsaturated Fat: 3.1g

• Polyunsaturated Fat: 8g

• Trans Fat: 0.1g

• Carbohydrates: 0g

• Protein: 0g

Soybean Oil is also a great source of vitamins including Vitamin E, K, and choline.

Vitamin E is a natural antioxidant which helps to protect body cells, boost nervous system function and fight heart disease. It is also great for the hair and skin.

Vitamin K is crucial for blood clotting and bone formation, along with regulating calcium levels in the body.

Choline is a B-vitamin which is necessary for cell membrane structure and the synthesis of the brain chemical, or neurotransmitter, called acetylcholine.

Type of Fat

Soybean oil is high in monounsaturated fat and polyunsaturated fat, but low in saturated fat. It is also rich in omega-3 fatty acids which are able to reduce the risk of developing heart disease and osteoporosis.

The unsaturated fatty acids present in this oil are oleic acid, linoleic acid, and alpha-linolenic acid.

The saturated fatty acids present in soybean oil are stearic acid and palmitic acid.

Taste and smell

Soybean oil has a mild neutral flavor which does not affect the taste of food. It has a light-smell which some people have described as being bean-like.

Smoke point

Soybean oil has a high smoke point of over 450°F (or 234°C).

Pros

Soybean oil is loved because:

• It is low in saturated fatty acids- When used in moderation, it helps to keep cholesterol in check and prevent diseases such as diabetes and heart disease.• It is great for the skin- Vitamin E in soybean oil make it a great moisturizing agent, and it can help to brighten and improve the quality of the skin.• It is inexpensive- Soybean oil is one of the cheapest cooking oils available. You can also find it on the shelf of any supermarket.• It has a neutral flavor- Soybean oil has a mild, neutral flavor which makes it perfect for cooking as it will not change the flavor of your food and won’t clash with other flavors when used to make meals.

Cons

Soybean oil also has some negative effects. These include:

• It can lead to unwanted weight gain- If you are not trying to gain weight, you should avoid this oil because it is high in calories and fat.• It can contribute to diabetes- Oen study declared that a diet high in soybean oil more harmful to your health than a diet high in fructose or coconut oil. This is because it causes glucose intolerance and insulin resistance which can lead to or worsen diabetes.• You can have an allergic reaction- If you are allergic to members of the Fabaceae/ Leguminosae family, you may suffer a severe allergic reaction.• It is a proinflammatory-If you already suffer from an illness which causes inflammation, consuming soybean oil can worsen your symptoms and increase inflammation.• It can contain trans fat- During the hydrogenation process, trans fat may be introduced into the oil. And even though the oil may say “trans-fat-free”, it is important to note that if the amount of trans fat per serving is half a gram or less, manufacturers may state it as 0g on the label.

What’s the best way to use it

Its high smoke point makes it a great choice for deep-frying and stir-frying. It can also be used in baking as an alternative to butter, or as grease for a baking pan.

Soybean oil can even enhance the flavor of salads, sandwich spreads and mayonnaise.

Alternatives

If you have a soy allergy or simply run out of soybean oil when cooking, you can substitute it for canola oil which has a mild taste and a high smoke point.

You could also use sunflower oil, safflower oil, corn oil or peanut oil.

Things to note

Soybean oil was declared a safe oil for women who are pregnant or nursing. Its fatty acids can even benefit women who are in the gestation phase.

Most vegetable oil is made using soybeans. Additionally, the majority of margarine made in the US contain this oil.

Soybeans are grown on a large scale especially here in the US and in order to produce a high-quality, constant supply of soybeans for producing oil and other byproducts, a large percentage of these crops are genetically modified. Though some experts claim that it is completely safe, others argue that they may have some long-term health effects to humans and the environment.

Soybean oil is prone to oxidation at high temperatures because it is so rich in polyunsaturated fatty acids. Despite having a high smoke point, it is not very heat stable for extended periods and has had negative effects in studies that were conducted on animals.

Conclusion- Healthy or Unhealthy?

Soybean oil isn’t the worst cooking oil out there health-wise, but it certainly isn’t the best. Once used in moderation it should be okay, but there are much better alternatives with similar and additional benefits such as olive oil and corn oil.

What is Ghee Used For

If you like butter on your toast or popcorn, you will you will love Ghee. In fact ghee is clarified butter. It becomes clarified butter by removing the milk solids. It is first heated and then strained so that the fat is a bit less concentrated. This is done to prepare it for high temperature. Without the solids form milk ghee can be heated to much higher temperatures without burning. However, it has quite a bit of fat and calories per tablespoon and is high in saturated fat which is not the healthiest fat.

So, what is ghee used for? Ghee has been used for thousands of years for its healthy properties. It has been deemed as a healing food in Indian medicine. It is highly regarded as a part of yoga nutritional therapy, where ghee is seen as a nutrient as well as a preservative for food and medicine. In Ayurvedic medicine ghee, along with a few other herbs is believed to give strength to the ojas. This is supposed to be our vital energy cushion that is in the root of our well-being and immunity.

History of Ghee

Ghee was created due to the need for butter that could have a shelf life and maintain its physical integrity. It simply wasn’t possible to transport butter over long distances. However, you should not consider ghee just another kind of butter. Ghee’s creation happened in northeast India, but that isn’t where it became popular. Its popularity increased once it made its way to Southern India. Butter would often melt by midday in Southern India, due to high temperatures. Ghee solved this issue with its high shelf-stability. It eventually made its way to being a very important part of Indian culture. Indian mythology even tells stories about ghee’s creation.

Nutritional Facts

Ghee is the highest in fat thus far with 14 g per tablespoon. It is about 62 percent fat. That ends up being 9 g of saturated fat, but no trans-fat. It also contains 35 mg of cholesterol, but no sodium, carbohydrates, or protein. However, it does have more calories than both butter and margarine, with 120 calories per serving. Ghee is also a descent vitamin source, containing vitamins A, E, and K2. It gives you about 11 percent of your daily recommended vitamin intake. Finally, it is a rich source of CLA. This is a metabolism-regulating micronutrient.

Amount Per – 1 tbsp (14 g)
Calories – 120
Total Fat – 14 g
Saturated fat – 9 g
Monosaturated fat – 4 g
Polyunsaturated fat – 0.5 g
Cholesterol – 35 mg
Sodium – 0 mg
Total Carbohydrates – 0 g
Protein – 0 g
Vitamin A – 8%
Vitamin E – 2%
Vitamin K – 1%

Types of Ghee

If you go through the internet, you will find mixed reviews for ghee. Some act as though it’s god’s gift to earth and others will say that it is bad for you. However, as with most food products if you consume it in moderation then you will be fine. Here are a few different types of ghee and what they can be used for.

Cow Ghee

– Cow ghee is not merely used for cooking alone. It can also be used as oil for massages. Cow ghee is high in saturated fat but very low in polyunsaturated fat. Therefore, it has a much higher heating point than vegetable oils. Cow ghee stimulates the secretion of stomach acids, which helps with your food digestion. This also means that it helps relieve constipation. It is also rich in antioxidants, especially if the cow is grass-fed. This gives the ghee a large amount of K2 and CLA (Conjugated Linoleic Acid). CLA has anti-cancer and antioxidant properties that strengthen the immune system and helps with weight loss.

Organic Ghee

– Unlike mass-produced ghee, organic ghee is cooked in small portions without the use of steam kettles. In addition to other kinds of ghee, organic ghee also boosts energy levels quite a bit. This can be perfect for athletes or anyone that does a large amount of physical work. Organic ghee contains Omega-3 and Omega-9, which are essential fatty acids. It also reduces inflammation and dryness of the skin, it can increase flexibility, and it is great to consume during and after pregnancy. Organic ghee always comes from grass-fed cows.

Cultured (Desi) Ghee

– Cultured ghee is a bit different than regular ghee because it is made with yogurt, while regular ghee is made from milk. Cultured Ghee is mainly for those who are very dairy sensitive. If this does not apply to you then regular ghee should work just fine. It also has a more butter-like taste than normal ghee, due to the cream in the fermentation process. Cultured ghee is known as desi ghee in India.

Vegetable Ghee

– Vegetable ghee is a vegetarian alternative to traditional ghee. It is made purely of hardened vegetable oils and has absolutely no milk products. It is great for baking, sautéing, and deep-frying as well as being a great spread for bread and vegetables. It is completely cholesterol-free and has a milder taste than traditional ghee.

Flavored Ghee

– Flavored ghee basically has the same properties as traditional ghee, except there is added flavor (pretty obvious right). This ghee is best made at home so that you can have control of whatever flavors that you want to be infused. Just follow the steps below on how to make ghee. Add whatever spices and herbs that you desire and then you are good to go.

How to Make Ghee

Ghee can be pretty expensive to buy in-store, so you may be better off making it at home. An easy way to make it is to get unsalted butter and simmer it over medium-low heat for about 15 minutes. You will know that you are on the right page when a crust forms on top. Scrape off the crust and then pour the remaining liquid into a container. You do not need to refrigerate it, in fact, many people say it is better if you don’t. You can also buy ready to make ghee in most grocery stores.

Ghee vs. Butter

Ghee has components that promote heart health. It has been shown to decrease cholesterol levels in those who consume it regularly. Ghee is also lower in lactose. As stated before, anyone that struggles with lactose intolerance is better off with ghee. Ghee has almost no lactose found in it. On the other hand, butter is low in trans-fat. Trans-fat is largely associated with heart disease, which obviously is something you want to avoid. Overall, butter is known as a very neutral substance to consume. Small amounts of butter have been shown to reduce the risk of type 2 diabetes. This still does not mean that you should go crazy with your butter consumption.

What is Ghee Used For

• Cooking – Ghee can be used to cook nearly everything that butter is normally used for. It is great for baking, sautéing, and deep-frying as well as being a great spread for bread and vegetables

.• Skin Care – It reduces inflammation and dryness of the skin. This is because it has essential fatty acids that induce hydration. This can even be used for dark circles under your eyes and chapped lips

.• Lower Blood Pressure – This is due to the presence of Omega-3.• Hair Care – The fatty acids nourishes the scalp, which restores your hairs health.

Is Ghee Healthy

Overall, it would appear that ghee can be a very versatile and has a place in your kitchen as well as your skin and hair care regime. However, if you eat more than the recommended amount of ghee then you can experience some negative consequences such as weight gain. It is still fat after all.

Is Sunflower Oil Good For You?

Sunflower Oil: What’s the scoop?

Sunflowers are a beautiful addition to any home garden, but did you know that they can be a great addition to your kitchen? Not in a vase or anything like that, but in its oil form.

Sunflower oil is said to have many health and cosmetic benefits and works well as a cooking oil. But how true are these claims?

We will be giving you an inside scoop on Sunflower Oil and answer all your burning questions in this article. Let’s start with where it comes from.

Where does it come from?

Sunflower Oil is made using the seeds from the Sunflower plant. Done mainly in Russia, Argentina, and Ukraine, the oil is extracted using different methods.

One method, the cold-pressing method, involves removing the hulls and breaking the seeds into smaller pieces. They are then run through rollers or rotating cylinders to squeeze the oil out of the seeds. This produces extra virgin Sunflower Oil which may or may not be refined before it hits supermarket shelves. It is golden at this stage and cannot handle high temperatures.

Another method known as warm pressing is similar to the cold-pressing method, however, the seeds are heated slightly before they go through the rollers. This increases the viscosity of the oil in the seeds which makes extraction easier. Although more oil is expelled, the taste is different, sometimes slightly roasted.

Some companies extract Sunflower Oil using a chemical solvent known as hexane. This may be done in the initial stages, or after cold/warm-pressing the seeds. This process expels a larger amount of oil from the seeds. Afterward, the oil that is expelled is boiled so that the hexane is evaporated. It is then processed with lye to remove the chemical taste, then steamed and bleach to remove the lye and to give it a more pleasant taste and color.

This is also known as refined sunflower oil which is more heat stable and can withstand high-temperature cooking. It is much lighter in color and has fewer nutrients than crude Sunflower Oil.

What is it used for?

Sunflower oil is popular in Eastern European cuisine as a salad topper and even a butter. Many snacks have also been made using this oil. But the uses of Sunflower Oil does not just stop there. It has many applications outside of the kitchen. These include:

Hair and skincare

Sunflower Oil is perfect for treating dry scalp and reducing product build-up. It can also stimulate hair growth and preventing balding by increasing blood circulation when massaged into the scalp.

Adding Sunflower Oil to your hair care regimen deeply nourishes and hydrates hair, strengthens follicles, prevents hair breakage and reduces fizziness. It is also not too greasy and won’t weigh hair down, giving you noticeable shine and bounciness.

Sunflower Oil is rich in Vitamin A, C, D, and E which contribute to keeping the skin hydrated and protects it from the harmful UV rays from the sun and pollutants in the air. These vitamins, along with fatty acids, also help to regenerate new skin cells and eliminate acne-causing bacteria.

Omega-6 fatty acids in Sunflower oil also help to combat inflammation and roughness to enhance the skin’s appearance and can also help to prevent premature signs of aging such as fine lines and wrinkles. If you have eczema, using Sunflower Oil both topically and orally can result in near remission of the condition.

Improving oral health

Sunflower Oil is great for oil pulling. It can even reduce and prevent plaque-related gingivitis. Sunflower Oil can also fight against C. Albicans. This is a bacteria which is the most common cause of infection in people.

Lowering cholesterol

Sunflower Oil is on the American Heart Association’s list of best fats as it has less saturated fats and more unsaturated fats. When used to replace other fats and oils in your diet, Sunflower Oil helps to lower the LDL levels (bad cholesterol) and increase the HDL levels (good cholesterol) in your body. This, in turn, reduces the risk of cardiovascular disease and stroke.

Boosting immune systems and energy levels

The Vitamin E in Sunflower Oil directly helps to boost the immune system because it acts as an antioxidant in the body. This helps to ward off disease and infection which in turn helps to keep you feeling your best physically.

Since Sunflower Oil is not made up primarily of saturated fats, you won’t feel sluggish or tired after consuming it. Instead, its unsaturated fat content will help you to feel energized.

Preventing cancer

While more research is needed to find out the extent of this benefit, Sunflower oil has great potential in cancer prevention. Antioxidants, such as tocopherols, contained within Sunflower Oil helps to eliminate free radicals in the body. Free radicals are dangerous because they are capable of transforming healthy cells into dangerous cancer cells. By reducing the number of free radicals in the body, you are lowering your chances of developing cancer in the future.

Nutritional facts

One tablespoon of Sunflower Oil contains:

• Calories: 120

• Calories from fat: 122

• Total Fat: 14g

• Saturated fat: 1.8g

• Polyunsaturated Fat: 5g

• Monounsaturated Fat: 6g

• Carbohydrates: 0g

• Proteins: 0g

Vitamins A, B, C, D, E, and K are also present in Sunflower Oil.

▪ Vitamin A helps to prevent cataracts, increase collagen production and boost the immune system.

▪ Vitamin B helps to promote a healthy nervous system and aids in digestion.

▪ Vitamin C helps to repair body tissue, maintain bones and teeth and prevent heart disease

▪ Vitamin D is useful for maintaining healthy teeth and bones, absorbing calcium in the body and boosting one’s mood.

▪ Vitamin E helps in keeping the skin and hair healthy, preventing cancer, and preventing cancer.

▪ Vitamin K is important for promoting blood clotting and healing wounds.

Minerals such as selenium are also present in Sunflower Oil. This acts as an antioxidant which helps to boost the body’s immunity against chronic disease and fight inflammation.

Type of Fat

The fat content of Sunflower Oil is dependent on the type of Sunflower Oil that is produced. This is dependent on genetic and the climate in which the sunflowers are grown. However, for all three types, there are more unsaturated fats than saturated fats. These types include:

• High Oleic- 82% oleic acid

• Medium Oleic- 69% oleic acid

• High Linoleic- 21% oleic acid

Taste and smell

Unrefined Sunflower Oil has a mild taste and fatty odor. When refined, it is both tasteless and odorless.

Smoke point

Unrefined Sunflower Oil has a smoke point of 225°F (or 107°C). This makes it unsuitable for high-temperature cooking. However, when refined, the smoke point increases to 450°F (or 232°C)

Pros

Here are some reasons why you should add Sunflower Oil to your cupboard:

• It can withstand high temperatures- This makes it a great addition to your cupboard because you can use it for every style of cooking.

• It is low in saturated fats- This makes Sunflower Oil heart-healthy as it helps to lower cholesterol and prevent excessive weight gain.

• It is inexpensive- Sunflower Oil is relatively inexpensive and also easy to access. This means that adding it to your diet won’t have a significant impact on your budget.

Cons

Adding Sunflower Oil to your cupboard can be a bad idea since:

• It can cause an allergic reaction- Before adding any natural oils to your skincare regimen, it is always advised that you perform a skin patch test approximately 48 hours before. If you are already allergic to plants in the Asteraceae/ Compositae family such as daisies, ragweed, marigold, and chrysanthemums, there is a high chance that you might suffer an allergic reaction to Sunflower Oil.

• It can worsen diabetes- If you have diabetes, you should avoid consuming too much Sunflower Oil as it can increase fasting insulin along with blood sugar. This can lead to atherosclerosis.

What’s the best way to use it

Since refined Sunflower Oil has such a high smoke point, it can be used for frying and stir-frying. Using it won’t affect the flavor too much so it can be used with a variety of foods.

It can also be used in baking as an ingredient, or to grease your pan or grill.

Alternatives

Safflower oil has a similar profile to that of Sunflower Oil and can be a great alternative. You may substitute it for vegetableoil, canola oil, and rapeseed oil for a similar flavor.

Other alternatives which provide the same or similar fatty acid benefits include fish oil and hemp seed oil

Things to note

• The natural shelf life of sunflower oil is one year. To avoid nutrient loss and reduction in its quality, you should store it in a cool, dry place, away from direct sunlight or in a dark-colored glass.

• If you are pregnant or nursing, you should probably avoid using sunflower. This is because there has not been enough research about whether it is good or bad for women in this condition.

Conclusion- Healthy or Unhealthy?

Incorporating Sunflower Oil into your diet can be a healthy move especially if you suffer from obesity or are at risk of developing chronic disease. However, it is important to bear in mind that excessive amounts of Sunflower Oil in the diet can quickly have adverse effects due to the high concentration of omega-6 fatty acids.

When consuming Sunflower Oil, you should monitor how your body reacts to it. If you feel energized and healthy, then keep on using it. But, if you notice that your cholesterol levels have gone up, and you begin to feel sluggish, then maybe you should reduce consumption or even remove it from your diet.

Is Rice Bran Oil Good For You?

We all use cooking oils to make our meals, but using the wrong kind can have some very negative long-term side effects. What makes a cooking oil “good for you” are not only the effect it has on food, flavor and texture-wise. Instead, it is its ability to benefit the body in different ways.

Does Rice Bran oil fall under the category of a cooking oil that is good for you, or is it just another bad, unhealthy oil? Let’s take a look at it.

Where does it come from?

Rice is already a staple food in the diet of Asian cultures, so its use is much more common in those parts of the world. Rice Bran oil has become increasingly popular in the rest of the world over the last few years because it is a seemingly better alternative to other vegetable oils.

The oil is made by extracting the thin outer layer of rice, called the chaff or husk. This is the most nutritious part of rice and contains many nutrients and vitamins. The husks are dried and cold-pressed and the crude rice bran oil collected. Another means of extracting the oil is by using chemical solvent such as hexane.

The rice bran oil can then be sold as-is, or bleached, deodorized and neutralized for cosmetic purposes.

What is it used for?

Despite being popularly used in countries such as Bangladesh, China, and India for deep frying and stir-frying, rice bran oil has many other uses outside of cooking. These include:

Hair and skincare

Rice Bran Oil is rich in omega-3 and omega-6 fatty acids which are like hair food. These nourish the hair and help to combat frizz and dryness. It also helps to keep hair follicles healthy, promote hair growth and make hair more manageable. Rice Bran has also been praised for preventing early greying for both men and women.

It can also be used as a skin moisturizer and protects it from all the dust particles and pollutants in the air. Rice Bran oil can also be used as a moisturizer to protect against UV, which help to prevent conditions like melanoma, along with delaying aging and wrinkling.

Rice Bran Oil is also a great natural makeup remover and can help to prevent acne. Its Vitamin E content helps to keep skin soft and radiant. Dark circles can also be prevented and treated with this oil as it increases blood circulation in the region and reduces puffiness. Its sterol content can also help to lighten the skin under the eye.

Lowering cholesterol

Both the American Heart Association (AHA) and the World Health Organization (WHO) recommend rice bran oil for improving serum cholesterol levels. It is considered a heart-healthy oil due to its optimal balance of saturated, monounsaturated and polyunsaturated fats. It is also naturally trans fat-free. This greatly reduces your chances of developing a heart condition.

Treating symptoms of menopause

Taking rice bran supplements or adding it to your meals can help to prevent or combat menopausal symptoms such as hot flashes. This is as a result of its antioxidant content and anti-inflammatory properties.

Preventing cancer

Studies conducted in Asia show that by adding Rice Bran oil to your diet, you can significantly decrease your chances of developing colorectal cancer.

It also has chemopreventive properties which inhibit cancer cell proliferation and reduce inflammation in persons suffering from skin, breast and gastrointestinal cancer.

Preventing allergic reaction

It has been discovered that Rice Bran oil is hypoallergenic in nature. This means that the chances of having an allergic reaction when used in cooking are slim to none and it can also calm preexisting allergic reactions. It may even prevent hypersensitivity to other allergens.

Weight loss

While Rice Bran oil is high in calories, when used in moderation, it can help you to lose weight. When using this oil, a little goes a long way and it retains the nutrients and the flavorof the food being cooked. This makes it a great alternative to other vegetable oils in your diet which results in high caloric intake.

It is also full of antioxidants which can help to boost your metabolic rate. This will help you to shed those pounds faster.

Nutritional facts

In one tablespoon of Rice Bran oil, there are:

• Calories: 120

• Total Fat: 14 g

• Saturated fat: 2.7g

• Monounsaturated fat: 4.8g

• Polyunsaturated fat: 5g

• Carbohydrates: 0g

• Proteins: 0g

While Rice Bran oil is lacking in the mineral department, it will give you some important vitamins.

In just a single tablespoon of Rice Bran oil, you will have already consumed 22% of the recommended Vitamin E daily intake. Vitamin E in the form of tocopherol is an oxidant which boosts immunity and protects cells against oxidative damage.

It also contains 3.3 micrograms of Vitamin K which helps your blood to clot. Evidence also suggests that it contributes to bone health and can even prevent atherosclerosis.

There is also 161 mg of phytosterols which help to lower blood cholesterol.

Type of Fat

Rice Bran oil is said to have one of the perfect balance of fats. It consists of MUFAs (monounsaturated fats) which boosts your HDL levels or “good cholesterol” levels. It also consists of PUFAs (polyunsaturated fats) which help to lower your LDL or “bad cholesterol” levels.

There are saturated fats in Rice Bran oil which may increase your risk of developing heart disease, however, experts are currently reevaluating that idea.

Taste and smell

Rice bran oil has a neutral color and mild taste which makes it ideal for cooking. It has also been said to have a slightly nutty flavor which does not clash with food. When refined, it has a light or odorless smell.

Smoke point

Rice Bran oil has a pretty high smoke point of around 490°F (or 254°C). Plus, it maintains its nutritive quality even during high heat cooking.

Pros

Incorporating Rice Bran oil into your diet is a good choice for many reasons. Some of these reasons include:

• Foods absorb less oil- The bad thing about using frying as a method of cooking is that the food tends to absorb the oil. Hen cooking with rice bran oil, up to 20% less oil is absorbed. This is because of its low viscosity (thickness).

• Long shelf life- Owing to its antioxidant components, rice bran oil has a much longer shelf life

• It’s great for the skin- Rice Bran oil provides both protection and nourishment for the skin, keeping it hydrated and safe from pollutants in the air.

• It helps to lower cholesterol- Substituting your unhealthy cooking oils for Rice Bran oil can help to greatly decrease your bad cholesterol levels and increase the good cholesterol level. This, in turn, helps to boost your metabolism, promote weight loss and prevent numerous diseases.

Cons

You can’t look at the benefits without acknowledging the drawbacks. Some of these include:

• It is a natural laxative- By increasing the amount of rice bran in your diet, this can cause unpredictable bowel movements and stomach discomfort. You may also experience intestinal gas or constipation.

• It can cause skin irritation- While Rice Bran oil has great benefits when applied topically, it can cause skin irritation if exposed to a rare straw mite.

• Might be difficult to access- Though Rice Bran oil is extremely popular in Asia, it is not the go-to oil here in America so it might not be on your supermarket’s shelves. There is also the option of ordering it online though it might be more expensive than what you would pay for it in India or China.

What’s the best way to use it

Since it has a high smoke point it is suited for high heat cooking methods such as frying, stir-frying, sautéing and searing.

It can also be substituted for other oils in baking, roasting, and grilling.

Alternatives

The best alternative to Rice Bran oil is olive oil because it shares the same health benefits. It also has a similar composition to that of peanut oil.

Other alternatives include Sunflower oil, Canola oil, and Flaxseed oil. In baked goods, butter may be used.

Things to note

• Rice Bran oil should be stored in a cool, dry place. When it is stored properly, it can last for one or two years.

• There has been a lot of research conducted with regards to Rice Bran oil, but not enough. For this reason, women who are pregnant or breastfeeding should not consume it in large amounts or as a supplement until more information is gathered.

• Rice Bran Oil has the ability to decrease the amount of medicine the body absorbs. So, if you are on medication, ingesting Rice Bran oil may decrease its effectiveness.

• The use of hexane in to extract many Rice Bran oil is a turn off for many because it is flammable, toxic and used in a high-temperature environment. This results in the introduction of undesirables in the oil. This may reduce its health benefits. Your best bet is buying Rice Bran oil that was extracted using the cold-press or any other low/no heat method, although these tend to be a bit more expensive.

Conclusion- Healthy or Unhealthy?

Rice Bran oil does have some pretty useful health and cosmetic benefits. However, you might not want to toss everything out and stock up on Rice Bran oil until there have been more conclusive studies. Rice Bran oil should be used in moderation and can be used as an alternative for other oils in your cupboard now and then.

Is Lard Bad For Your Health?

Lard is a fat derived from pigs. It was the preferred product used in cooking before the rise of vegetable oils. It was originally developed in order to utilize the remainder of the pig that wasn’t used as meat, usually the skin and fat. This was to keep wasted resources to a minimum. They would then use a process called rendering, which is the processing of animal products into more useful materials. It is a slow process that can take several hours and requires at least 130-degrees Fahrenheit. The hotter the temperatures, the quicker the process. This is not a process solely used to make lard. It can be done with any left-over animal products. So, what is lard used for?

What is Lard Used For

Lard is very good for frying eggs, chicken, and ducks. Certain types of lard are very good for baking as well. For example, leaf lard has little of the pork flavor in traditional lard. This makes it ideal for pie crusts and other baked goods. It is also great for sautéing vegetables. However, you should keep in mind that lard has a very low smoke point when compared to vegetable oils. Lard can also be used to make candles in combination with beeswax.

How to Make Lard

Of course, you can buy lard at the grocery store, but grocery store lard is normally very processed with plenty of added chemicals. Grocery store lard is also very high in trans-fats, which is very bad for you. Making it at home is said to be much healthier and it isn’t as difficult as you would think. The hardest part would be getting your hands on the pig fat. Unless of course, you raise your own pigs at home. Homemade lard is a good source of polyunsaturated fat and monounsaturated fat, which are the types of fat that are good for you. However, there is saturated fat located in homemade lard, but not as much as its store-bought counterpart.

To make lard, basically, you would need to boil the fat until the oil separates from the meat bits. To do this, you are going to need to cut the bits into smaller pieces. A meat grinder can do this very efficiently if you have one. After that, it’s time to boil the pieces. You can do this on a stovetop or in a crockpot. The crockpot is a great way to do it, but it will take a bit longer. Now, you need to add a bit of water and wait for it to boil. After you start to see liquid building up in the pot, you should strain it into a jar and refrigerate it overnight. Make sure you don’t let the pieces cook too long. This will make the lard a more brownish color, which is not what you want. However, if this does happen it will not diminish the quality in any way.

Nutritional Facts

Lard has quite a bit of fat, clocking in at 85 g for every 3 oz. This isn’t necessarily a bad thing though. As stated before, it is high in polyunsaturated and monounsaturated fat. It has 9 g of polyunsaturated fat and 35 g of monounsaturated fat. It also has 13 mg of potassium and even a small amount of protein.

Amount Per Serving – 3 oz (85 g)

Total Fat – 85 g

Saturated Fat – 27 g

Polyunsaturated Fat – 9 g

Monounsaturated Fat – 35 g

Trans Fat – 0 g

Cholesterol – 82 mg

Sodium – 23 mg

Potassium – 13 mg

Total Carbohydrate – 0 g

Protein – 0.1 g

Cobalamin – 1%

Types of Lard

Un-Rendered Lard

– In un-rendered pure pork fat is trimmed off the meat. It is not melted down or filtered. This form of lard has a stronger taste than the other types.

Rendered Lard

– Pork fat is melted down, filtered, clarified, and refrigerated. The flavor is a bit milder, due to the rendering process. This lard is a little off white and has a very even texture. Most of the time it is softer than processed lard but can become hard when refrigerated as opposed to when it is room temperature.

Processed Lard

– Processed lard is pure white and is melted down, filtered, and clarified; just like rendered lard. This lard is rendered in a few different ways. It can be steamed in a sealed compartment, which is called Prime Steaming. It can be simmered at low temperatures. It can be kettle-rendered with a steam-jacketed kettle. Finally, it can be dry-rendered, in which the meat is chopped and heated in large vats. Then the lard is bleached and hydrogenated, then comes the preservatives. This is the most common type of lard available.

Leaf Lard

– Leaf lard is the most premium type of lard on the market. Leaf lard doesn’t have the strong pork taste of most other kinds of lard. This makes it the perfect kind of lard to use for baking pastries. Leaf lard is made with the kidneys inside of the loin.

Lard vs. Butter

The biggest difference between lard and butter is that butter is a dairy product and lard is pig fat. Lard has two times the monounsaturated fat as butter and no trans-fat. This alone makes lard a healthier alternative. Trans-fat contributes to heart disease, while monounsaturated fat has a beneficial effect on your heart. It also has more vitamin D than butter. On the downside, those who don’t eat pork can’t use lard, or rather I wouldn’t recommend it. Certain oils are a healthier alternative to both, but I would say that lard is the winner between the two.

Is Lard Healthy

Nutrition experts have been going back and forth about lards healthiness for years. Overall, it does have a large quantity of monounsaturated and polyunsaturated fat. It also has quite a bit of vitamin D, which is great for regulating calcium and maintenance of phosphorus levels. Both of which are valuable in maintaining bone health. Lard does need to be used in moderation, but it is good for you.

Safflower Oil Nutrition Facts

When it comes to choosing an oil for cooking or cosmetic purposes, you will find that there are so many different kinds of seed oils on the market today. With that many options and names you probably haven’t even heard of before, it’s a bit harder to decide on which one to use.

You may have even seen the name Safflower Oil here and there, and have heard many things about it. In this article, we will give you a full run-down of what safflower oil is and if it is ultimately a good addition to your kitchen cupboard.

Where does it come from?

Safflower Oil is made from the seeds of the safflower plant. This plant has been used throughout human history in different parts of the world for various purposes. For example, Ancient Greeks and Egyptians used safflower to make dyes and as medicine. It was and is still being used in Mexican cuisine.

This thistle-like, branchy plant is harvested of its ripe seeds which then go through cold pressing to extract the crude safflower oil. Another means of extraction is by adding chemical solvents. The oil may or may not go through a refining process afterward.

The end result is two different types of colorless oils. One type is high-oleic which is high in monounsaturated fats which makes it perfect for cooking at high temperatures. The other is high-linoleic safflower oil which is high in polyunsaturated fat. It is not recommended for cooking but can be used on salads, or more commonly in making paint.

What is it used for?

Safflower oil has found itself in many kitchens as a healthier replacement to vegetable oils, but that is not its only use. Other uses of safflower oil include:

Hair and Skincare

Safflower oil is rich in vitamins such as oleic acid which helps to improve hair and scalp health by increasing blood circulation. This, in turn, stimulates hair growth and strengthens hair follicles. Using safflower oil also has an immediate visible effect, as it makes hair look shiny and can also make it more manageable.

Linoleic acid in Safflower oil stimulates the regeneration of skin cells which helps to improve the appearance of your skin. It also combines with the sebum in your skin to help unclog pores, prevent blackheads and reduce the buildup of sebum under the skin which causes acne.

Prevents heart disease and diabetes

Safflower oil has a high concentration of omega-6 fatty acids which helps to regulate the cholesterol levels in the body. This, in turn, decreases the risk of heart disease and stroke. It also helps to regulate blood sugar which helps to manage or prevent the development of diabetes.

This oil can also make the platelets in the blood less sticky which prevents blood clots that can lead to a heart attack or stroke.

Promoting weight loss

If you are struggling to lose weight on account of your diet, switching to Safflower oil can be a real gamechanger. The omega-6 fatty acids contained in this oil helps the body to burn fat instead of storing it.

Treating PMS symptoms

If you are one of the many women who suffer from bad period pains and discomfort, adding Safflower oil to your diet may help to treat or relieve some of those symptoms. This is due to the presence of linoleic acid which regulates the prostaglandins in the body which are responsible for the hormone fluctuations and menstrual symptoms.

Unlike hormonal supplements which can have dangerous side effects when used to treat these symptoms, Safflower oil offers a natural alternative which can help to regulate menstrual cycles and decrease the severity of its symptoms.

Boosting the immune system and fighting inflammation

Although Safflower oil can regulate the prostaglandins in the body, it can also form some of these hormones which helps to boost the immune system. Adding it to your diet offers you additional protection from viruses and disease.

The unsaturated fat content of Safflower oil helps to reduce inflammation, especially if you have diabetes or heart disease.

Nutritional facts

In one tablespoon of Safflower oil, you will find:

• Calories: 120• Calories from fat: 122• Total Fat: 14g• Saturated Fat: 1g• Monounsaturated Fat: 10g• Polyunsaturated Fat: 2g• Carbohydrates: 0g• Protein: 0g

Safflower oil is 100% fat, 0% carbs and 0% protein.

There is 4.6mg or 23% of the recommended daily intake of Vitamin E in one tablespoon of Safflower oil. This vitamin contributes to preventing cancer, protection against diseases such as cataracts and diabetes and even has anti-aging benefits.

Safflower oil also contains Vitamin K, or phylloquinone, which protects against conditions such as varicose veins, arterial calcification, osteoporosis, certain cancers such as lung, prostate and liver cancer along with some brain conditions.

Safflower oil is lacking in minerals.

Type of Fat

Safflower oil consists of three different types of fats namely:

• Saturated fat- The American Heart Association (AHA) recommends that choose oils with less than 4g of saturated fat per tablespoon. This fits the bill as Safflower oil contains only 1g of saturated fat per tablespoon.• Polyunsaturated fat: This type of fat is considered to be “good” fat and has a more positive effect on the cardiovascular system than saturated fats.• Monounsaturated fat: Monounsaturated fat, or MUFAs, are also considered to be “good” fat. It helps to increase your HDL, or “good” cholesterol level, and by default, lower LDL, or “bad” cholesterol levels.

Taste and smell

Safflower oil is loved for its mild or neutral taste and smell. It can also be described as odorless and flavorless once refined.

Smoke point

Safflower oil has a high smoke point of between 225°F to over 500°F depending on whether it is refined, semi-refined or unrefined. This is much higher than that of corn oil, sesame oil, canola oil, and olive oil. This makes it perfect for high heat cooking.

Pros

Using Safflower oil definitely has its benefits. Here are the most obvious ones:

• It is a great source of unsaturated fatty acids- Safflower oil is rich in monounsaturated fatty acids and polyunsaturated fatty acids which have several health benefits. It is also low in saturated fats which experts claim are unhealthy and can cause heart disease and obesity.• It has a neutral flavor- Since it has a neutral flavor, this makes it very versatile. It can be used for pan-frying, baking, deep-frying and so on without affecting the true flavor of food.• It is easy to integrate into cooking- If you want to use it as a part of your diet for weight loss, you will be glad to know that it is easy to switch to. This is because it has a mild flavor that anyone can enjoy.• It’s great for the skin- Whether you apply it topically or ingest it, Safflower oil can be used to restore skin health and delay signs of aging. It can be used to treat anything from sunburns of eczema.

Cons

When using Safflower oil, there are also some things that you should bear in mind. Here are a few:

• It can cause short-term digestive issues- Taking Safflower oil in a capsule form may cause upset stomach, cramps, and diarrhea for some users. It may even cause nausea and fatigue.• Low in nutrients and vitamins- Although it can be used to regulate cholesterol levels, Safflower oil is lacking in the nutrients and vitamins department.

What’s the best way to use it

Safflower oil’s high smoke point means that it can be used for deep-frying and stir-frying without burning. It can also be used a salad dressing base since it can be stored in the refrigerator without solidifying.

Others use it in baking and grilling to prevent foods from sticking without altering the flavor.

Alternatives

Safflower oil shares a similar profile to that of Sunflower oil.

For deep frying, you can use corn oil or any other vegetable oil. Wheat-germ oil makes a great salad topper.

Things to note

• If you have issues with blood clotting, you can use safflower oil as it is a natural blood thinner. However, if you are already prescribed a blood thinner or are due for surgery, it is best to avoid it.• If you have a nut allergy and are unsure about how your body will respond to Safflower oil, it is better to consult your doctor beforehand as some persons with nut allergies are also allergic to seeds.• If you are allergic to ragweed (and its relatives), it is best to avoid safflower oil as they are all a part of the same botanical family.• Before using Safflower oil topically, it is advised that you perform a patch test. All you have to do is rub a drop of the oil into an area of your skin and wait for at least 48 hours. If there is no allergic reaction, then you can go ahead and use it on your face or body.• Safflower oil should be stored in a cool, dry place away from direct sunlight. It may also be stored in your fridge and it won’t turn cloudy like olive oil.

Conclusion- Healthy or Unhealthy?

Though it is not the superfood many sellers advertise it to be, it has been given the thumbs up by the American Health Association as a healthy cooking oil cooking. It is also very versatile and can be used in many different forms of cooking.

However, at the end of the day, you should still bear in mind that Safflower oil is still a fat and can become unhealthy once it is used excessively.