WEBVTT 00:00:20.559 --> 00:00:23.399 Good morning, everybody. It is 7 a .m. How y 00:00:23.399 --> 00:00:25.179 'all doing this morning? This is food for thought 00:00:25.179 --> 00:00:28.239 thoughts if it were you by neogentrics And it 00:00:28.239 --> 00:00:32.359 is the 7th of July. How are you guys doing? I'm 00:00:32.359 --> 00:00:34.679 gonna pick up where we left off in the nutrition 00:00:34.679 --> 00:00:37.520 factor with the next topic Which would be cooking 00:00:37.520 --> 00:00:40.659 fats and oils now in the last episode we cover 00:00:40.659 --> 00:00:42.899 what fats were and then this episode I'm going 00:00:42.899 --> 00:00:45.539 to cover different cooking fats and oils and 00:00:45.539 --> 00:00:48.820 what are their policies unsaturated monounsaturated 00:00:48.820 --> 00:00:51.539 or even saturated fats okay and from what we 00:00:51.539 --> 00:00:53.920 do know already cooking fats and oils are made 00:00:53.920 --> 00:00:56.899 up of those fatty acids in different proportions 00:00:56.899 --> 00:00:59.600 okay i'm gonna give a quick breakdown of the 00:00:59.600 --> 00:01:03.020 information that i have uh for them that way 00:01:03.020 --> 00:01:07.140 you know what they are okay and other than the 00:01:07.140 --> 00:01:10.359 fact that generally oils and fats have a high 00:01:10.359 --> 00:01:13.349 proportion of saturated fat They are less healthy 00:01:13.349 --> 00:01:16.290 than those that have higher poly and monounsaturated 00:01:16.290 --> 00:01:19.409 fats in them, okay? And as you already know, 00:01:19.510 --> 00:01:22.230 polyunsaturated fats can help lower your cholesterol. 00:01:22.569 --> 00:01:25.930 Omega -3 polyunsaturated fats can help protect 00:01:25.930 --> 00:01:29.530 against heart disease. Omega -6 fatty acids may 00:01:29.530 --> 00:01:32.569 help with growth and brain functions, whereas 00:01:32.569 --> 00:01:36.989 monounsaturated fats can also help lower cholesterol 00:01:36.989 --> 00:01:42.379 if they replace saturated fats, okay? They also 00:01:42.379 --> 00:01:45.560 decrease the risk of breast cancer and rheumatoid 00:01:45.560 --> 00:01:50.420 arthritis pains as well. So, here's a quick tip 00:01:50.420 --> 00:01:55.560 as we continue on. Generally, choose cooking 00:01:55.560 --> 00:01:58.879 oils and fats with low saturated fat and a good 00:01:58.879 --> 00:02:09.400 mix of mono and polyunsaturated fats. I can give 00:02:09.400 --> 00:02:16.319 you a few. But not a whole lot. Alright? So one 00:02:16.319 --> 00:02:17.879 thing I want you to consider here is the smoke 00:02:17.879 --> 00:02:21.000 point. The smoke point of an oil or fat is the 00:02:21.000 --> 00:02:23.180 temperature at which it starts to burn and degrade, 00:02:23.319 --> 00:02:25.740 okay? Oils and fats with higher smoke points 00:02:25.740 --> 00:02:28.219 are more suited to frying foods than those with 00:02:28.219 --> 00:02:31.180 lower smoke points, which are more suited for 00:02:31.180 --> 00:02:34.360 cold use, such as salad dressings and such, okay? 00:02:35.280 --> 00:02:38.479 Fat type proportions and smoke points vary for 00:02:38.479 --> 00:02:42.340 the same type of oil depending on how it is processed 00:02:42.340 --> 00:02:47.219 and produced. Also, how oil is stored and used 00:02:47.219 --> 00:02:51.319 also affects its quality as oil can be reused, 00:02:51.479 --> 00:02:53.979 especially in deep frying, for example. They 00:02:53.979 --> 00:02:59.000 degrade. When not in use, most oils should be 00:02:59.000 --> 00:03:01.979 kept cool in a tight container out of direct 00:03:01.979 --> 00:03:05.580 sunlight for maximum longevity. For these reasons, 00:03:05.740 --> 00:03:11.979 you know, it's the only way I can think of that 00:03:11.979 --> 00:03:22.340 you can keep it fresh. Okay? So just a quick 00:03:22.340 --> 00:03:25.340 list of some of the common cooking oils and their 00:03:25.340 --> 00:03:29.599 fats, okay? Beef fat has a moderate level of 00:03:29.599 --> 00:03:33.520 saturated fats. It's about 50 -50. coconut oil 00:03:33.520 --> 00:03:37.319 has a high amount of saturated fat so it depends 00:03:37.319 --> 00:03:40.819 on what you do with it but it does have a good 00:03:40.819 --> 00:03:44.300 chunk of unsaturated fats another high one is 00:03:44.300 --> 00:03:49.099 Glee and palm kernel oil below that is butter 00:03:49.099 --> 00:03:53.460 but everyone knows that cocoa butter palm oil 00:03:53.460 --> 00:04:02.590 pork fat chicken fat for lack thereof and rice 00:04:02.590 --> 00:04:04.990 bran oil. The ones that have the lower saturated 00:04:04.990 --> 00:04:08.289 fat content would be, it's still chicken fat. 00:04:08.330 --> 00:04:10.550 Chicken fat does not have a lot, but it does 00:04:10.550 --> 00:04:14.430 have some, a good some. Corn maize oil, hemp 00:04:14.430 --> 00:04:18.310 oil, cottonseed oil, extra virgin olive oil, 00:04:18.750 --> 00:04:24.569 peanut ground nut oil, rapeseed, which is canola 00:04:24.569 --> 00:04:30.170 oil, safflower oil, sesame seed oil, soya bean 00:04:30.170 --> 00:04:33.209 oil and sunflower oil those are all lower in 00:04:33.209 --> 00:04:35.509 saturated fats and higher in unsaturated fats 00:04:35.509 --> 00:04:42.589 so those are all healthier for you okay when 00:04:42.589 --> 00:04:46.230 it comes down to it different fats like I said 00:04:46.230 --> 00:04:51.470 before have different levels of saturated and 00:04:51.470 --> 00:04:56.529 unsaturated fats okay and similar to To lard 00:04:56.529 --> 00:04:59.470 or pork fat, beef fat was once common in Britain's 00:04:59.470 --> 00:05:02.290 cuisine, although now has been mostly replaced 00:05:02.290 --> 00:05:05.490 by healthier vegetable oils. Beef fat is still 00:05:05.490 --> 00:05:08.910 sometimes used for frying fish and chips, making 00:05:08.910 --> 00:05:12.470 Yorkshire puddings and beef gravy, amongst other 00:05:12.470 --> 00:05:16.589 things, like dripping. The solidifying fat left 00:05:16.589 --> 00:05:18.750 over from roasting beef was traditionally spread 00:05:18.750 --> 00:05:21.029 on bread as a substitute for butter and margarine, 00:05:21.110 --> 00:05:24.829 often with added salt. Beef fat has a high smoke 00:05:24.829 --> 00:05:30.689 point, though. Next would be butter. Used widely 00:05:30.689 --> 00:05:33.410 in cooking, for frying, baking, and as a spread, 00:05:33.550 --> 00:05:35.889 butter is considered a staple food in many countries. 00:05:36.610 --> 00:05:40.050 It is most commonly made by cow's milk, although 00:05:40.050 --> 00:05:42.149 it can be produced from milk of other mammals, 00:05:42.290 --> 00:05:47.009 like goats, buffalo. etc. It being derived from 00:05:47.009 --> 00:05:50.529 animal sources such as dairy. Butter is high 00:05:50.529 --> 00:05:53.209 in saturated fats and it's often salted to improve 00:05:53.209 --> 00:05:56.449 the flavor when used as a spread. It's not suitable 00:05:56.449 --> 00:06:01.350 for vegan diets. Many people substitute margarine 00:06:01.350 --> 00:06:03.290 for butter believing it's more healthier. However, 00:06:03.509 --> 00:06:08.430 not all margarines are created equal. Be careful 00:06:08.430 --> 00:06:12.029 to choose what margins that contain no hydrogenated 00:06:12.029 --> 00:06:15.910 or trans fats. They'll have a low saturated fat 00:06:15.910 --> 00:06:21.089 content. Otherwise, the butter may well be better 00:06:21.089 --> 00:06:28.829 for you. Okay? Going back a step here. I mentioned 00:06:28.829 --> 00:06:32.430 it before, but the beef fat smoke point is 275 00:06:32.430 --> 00:06:35.949 degrees Celsius or 550 Fahrenheit. and it's predominantly 00:06:35.949 --> 00:06:39.649 saturated fat, whereas butter is, its smoke point 00:06:39.649 --> 00:06:45.029 is 175 Celsius, 350 Fahrenheit, and it's predominantly 00:06:45.029 --> 00:06:48.649 saturated fats, okay, next is one of the good 00:06:48.649 --> 00:06:52.829 fats, which would be chicken fat, okay, its smoke 00:06:52.829 --> 00:06:55.490 point is 205 degrees Celsius, or 400 degrees 00:06:55.490 --> 00:06:59.050 Fahrenheit, it's a monosaturated fat, mostly, 00:06:59.269 --> 00:07:03.139 despite, Being an animal fat, chicken fat contains 00:07:03.139 --> 00:07:05.639 more monounsaturated fats than saturated. Nevertheless, 00:07:06.000 --> 00:07:10.459 chicken fat is still relatively high in saturated 00:07:10.459 --> 00:07:12.680 fats compared to some vegetable alternatives. 00:07:13.100 --> 00:07:15.860 It is used for its flavor to make chicken stock, 00:07:15.980 --> 00:07:20.220 mostly. And it, in turn, is used in soups, sauces, 00:07:20.279 --> 00:07:25.759 and gravies. It can be a rich source of omega... 00:07:26.560 --> 00:07:29.939 fatty acids, especially omega -6, as animal fat 00:07:29.939 --> 00:07:32.160 is not suitable for vegetarian or vegan diets. 00:07:32.579 --> 00:07:35.959 Which brings up cocoa butter. I've heard a lot 00:07:35.959 --> 00:07:38.680 of things about it. It can be used for a lot 00:07:38.680 --> 00:07:40.519 of different things, but as far as eating it, 00:07:40.600 --> 00:07:43.720 it is high in saturated fat. It's used to make 00:07:43.720 --> 00:07:46.279 chocolate. It's extracted from the cocoa bean, 00:07:46.300 --> 00:07:48.300 and it contains high levels of saturated fat. 00:07:48.879 --> 00:07:54.139 Although, there is the same about fat. In both 00:07:54.139 --> 00:07:56.319 dark and milk chocolate, dark chocolate contains 00:07:56.319 --> 00:07:59.339 more antioxidants and it's less sweet. Therefore, 00:07:59.519 --> 00:08:01.699 usually eating it in smaller quantities is usually 00:08:01.699 --> 00:08:05.480 healthier. I'm going to follow that up with coconut 00:08:05.480 --> 00:08:09.220 oil, okay? Its smoke point isn't as high as a 00:08:09.220 --> 00:08:11.240 couple of the last ones. It's extracted from 00:08:11.240 --> 00:08:13.360 the flesh of the coconut, the seed of the coconut 00:08:13.360 --> 00:08:16.680 palm tree. Coconut oil is very, very high in 00:08:16.680 --> 00:08:19.000 saturated fats. However, despite its high saturated 00:08:19.000 --> 00:08:22.730 fat content, it's not unhealthy. It's one of 00:08:22.730 --> 00:08:26.029 those few. Unlike saturated fats from animal 00:08:26.029 --> 00:08:27.930 sources that are made up of predominantly long 00:08:27.930 --> 00:08:34.250 chains of LCT, the type of saturated fat associated 00:08:34.250 --> 00:08:36.870 with health problems and weight gain, coconut 00:08:36.870 --> 00:08:41.149 oil has a high proportion of medium chains of 00:08:41.149 --> 00:08:45.809 MCT, which is the triglycerides I mentioned before. 00:08:51.759 --> 00:08:54.679 Um, are not digested by the body. They are directly 00:08:54.679 --> 00:08:56.919 absorbed into the bloodstream and are not stored 00:08:56.919 --> 00:08:59.960 as body fat. So the body can process these a 00:08:59.960 --> 00:09:02.059 lot better and use them for instant energy or 00:09:02.059 --> 00:09:06.259 as an alternative for glucose. Okay. Uh, on that 00:09:06.259 --> 00:09:09.179 note, since my family is also from the Caribbean, 00:09:09.299 --> 00:09:12.179 more or less, I can honestly say that the coconut 00:09:12.179 --> 00:09:14.340 oil is also used in curries and a lot of other 00:09:14.340 --> 00:09:17.480 dishes as well as, uh, Southern Asia, especially 00:09:17.480 --> 00:09:25.019 in Thai food. And it's really, really good. Next 00:09:25.019 --> 00:09:28.299 would be corn corn maize relatively low in saturated 00:09:28.299 --> 00:09:31.759 fats and a good source of omega -3 6 & 9 fatty 00:09:31.759 --> 00:09:35.419 acids Okay, corn maize corn oil is popular. It's 00:09:35.419 --> 00:09:39.799 a popular choice for cooking furthermore It tends 00:09:39.799 --> 00:09:41.919 to be inexpensive and due to its high burn and 00:09:41.919 --> 00:09:44.480 smoke point though It's commonly used for fried 00:09:44.480 --> 00:09:48.179 foods, especially deep -frying fat foods Next 00:09:48.179 --> 00:09:50.740 would be cotton seed oil. It's common in many 00:09:50.740 --> 00:09:53.649 foodstuff from salads and mayonnaise to many 00:09:53.649 --> 00:09:55.710 processed foods, especially here in the U .S. 00:09:55.850 --> 00:10:00.110 It's inexpensive to use as an alternative to 00:10:00.110 --> 00:10:03.470 a lot of other oils, and it's traditionally the 00:10:03.470 --> 00:10:05.909 main component of Crisco vegetable shortening, 00:10:05.909 --> 00:10:09.490 for those who are interested. Next is Glee. For 00:10:09.490 --> 00:10:10.830 those who haven't really heard of it, it's a 00:10:10.830 --> 00:10:14.330 type of clarified butter, commonly used and associated 00:10:14.330 --> 00:10:17.769 with the cuisine in the Indian subcontinent. 00:10:19.250 --> 00:10:22.629 Its quality can be considered deep, considerably 00:10:22.629 --> 00:10:25.309 deepened on the type of butter used and the method 00:10:25.309 --> 00:10:28.450 usually and unlike regular butter glee does not 00:10:28.450 --> 00:10:30.830 need to be refrigerated it has a long shelf life 00:10:30.830 --> 00:10:33.909 and especially if it's kept airtight it's got 00:10:33.909 --> 00:10:36.049 a higher overall fat content than butter and 00:10:36.049 --> 00:10:38.769 higher levels of saturated fats however and that's 00:10:38.769 --> 00:10:42.870 the downside to that one Next is hemp oil. Boasting 00:10:42.870 --> 00:10:46.230 low saturated fats and high levels of omega -6 00:10:46.230 --> 00:10:49.549 fatty acids, it is a healthier choice. Due to 00:10:49.549 --> 00:10:52.710 its low smoke point, hemp oil is not usually 00:10:52.710 --> 00:10:56.190 suited for frying foods, but it does have a nutty 00:10:56.190 --> 00:10:59.769 taste. It can be ideal for salads though. The 00:10:59.769 --> 00:11:02.049 quality of hemp oil is extracted from the hemp 00:11:02.049 --> 00:11:03.889 seeds by cold press, so if you're interested 00:11:03.889 --> 00:11:06.190 about that, as you know, cold press is usually 00:11:06.190 --> 00:11:08.730 healthier. It means that the crushing of the 00:11:08.730 --> 00:11:11.129 seeds at an ambient temperature and heavily processed 00:11:11.129 --> 00:11:13.409 hemp oil loses all its natural flavor and has 00:11:13.409 --> 00:11:19.269 beneficial qualities as a result. Next is the 00:11:19.269 --> 00:11:22.029 all -in -favorite olive oil, extra virgin olive 00:11:22.029 --> 00:11:24.470 oil. It's predominantly monounsaturated fat, 00:11:24.570 --> 00:11:27.669 so it's usually healthier. Associated with the 00:11:27.669 --> 00:11:30.990 Mediterranean usually, but now commonly available 00:11:30.990 --> 00:11:34.019 everywhere else. It's known as the healthiest 00:11:34.019 --> 00:11:36.519 alternative to many, many other types of cooking 00:11:36.519 --> 00:11:39.580 oils and fats. It's rich in vitamin E and other 00:11:39.580 --> 00:11:41.759 compounds known to help protect against certain 00:11:41.759 --> 00:11:44.340 diseases that can be beneficial to your cholesterol 00:11:44.340 --> 00:11:48.139 levels. It is often considered to be a premium 00:11:48.139 --> 00:11:51.539 oil due to its high price. There's virgin, extra 00:11:51.539 --> 00:11:54.299 virgin olive oils. They offer the best health 00:11:54.299 --> 00:11:57.980 benefit as they are less refined than light and 00:11:57.980 --> 00:12:02.509 extra light varieties. Okay. and the quality 00:12:02.509 --> 00:12:05.450 and flavor of olive oil depends on similar conditions 00:12:05.450 --> 00:12:08.149 to wine and the variety of olives that they use. 00:12:08.269 --> 00:12:11.289 So the climate, the region, method of cultivation, 00:12:11.710 --> 00:12:14.549 you know, how they harvest it. Basically, extra 00:12:14.549 --> 00:12:17.669 virgin olive oil has a low smoke point, and it's 00:12:17.669 --> 00:12:19.970 not usually used for frying foods, but it can 00:12:19.970 --> 00:12:22.570 be, okay? But keep in mind, it does burn easy. 00:12:26.730 --> 00:12:28.809 I know we're moving a little quick here, but 00:12:28.809 --> 00:12:30.690 I just want to make sure I cover all these fats 00:12:30.690 --> 00:12:33.330 and oils in this one podcast if I can, okay? 00:12:34.250 --> 00:12:38.129 Next is palm kernel oil, okay? It is extracted 00:12:38.129 --> 00:12:40.889 from the kernel of the oil palm tree. It shares 00:12:40.889 --> 00:12:43.529 similar qualities, but is not the same as palm 00:12:43.529 --> 00:12:46.509 oil, which is extracted from the oil palm fruit. 00:12:47.029 --> 00:12:50.250 The palm kernel oil is high in saturated fats, 00:12:50.269 --> 00:12:52.549 and due to its low price and high smoke point, 00:12:52.629 --> 00:12:54.690 it is used frequently in fast food and commercial 00:12:54.690 --> 00:12:56.590 cooking. So if you want to know why your food 00:12:56.590 --> 00:12:59.470 tastes that way, that's usually why. The palm 00:12:59.470 --> 00:13:01.450 oil, on the other hand, is commonly used in tropical 00:13:01.450 --> 00:13:04.470 countries for cooking, especially Africa, Southeast 00:13:04.470 --> 00:13:08.759 Asia, parts of South America as well. Now keep 00:13:08.759 --> 00:13:12.899 this in mind. Natural palm oil is rich red color 00:13:12.899 --> 00:13:17.059 also as it contains high levels of beta carotene. 00:13:17.740 --> 00:13:20.200 Although it is often processed to remove a lot 00:13:20.200 --> 00:13:23.240 of the color because it's usually like a clear 00:13:23.240 --> 00:13:25.559 color. Keep this in mind. When it's processed 00:13:25.559 --> 00:13:27.799 like that, chances are it's probably not going 00:13:27.799 --> 00:13:30.639 to be as healthy as it originally was. And though 00:13:30.639 --> 00:13:32.620 it comes from the same tree as the palm kernel 00:13:32.620 --> 00:13:35.750 oil, it is significantly lower. in saturated 00:13:35.750 --> 00:13:39.610 fats in comparison to its alternative but it 00:13:39.610 --> 00:13:43.090 still has a good sum okay next is your favorite 00:13:43.090 --> 00:13:47.950 peanut oil it is commonly used in chinese cooking 00:13:47.950 --> 00:13:51.610 peanut oil is derived from refining well peanuts 00:13:51.610 --> 00:13:55.070 usually in the west commercially available the 00:13:55.070 --> 00:13:58.629 peanut oil has been through a rigorous refining 00:13:58.629 --> 00:14:01.639 process and i mean rigorous which removes all 00:14:01.639 --> 00:14:05.019 allergens from the oil so that such oil is usually 00:14:05.019 --> 00:14:07.159 safe for people to use, especially those with 00:14:07.159 --> 00:14:10.159 peanut allergies, but for the sake of allergies, 00:14:10.299 --> 00:14:13.440 they recommend that you don't. However, cold 00:14:13.440 --> 00:14:16.000 -pressed peanut oil, a less refined alternative, 00:14:16.399 --> 00:14:19.559 can be potentially more dangerous to peanut allergy 00:14:19.559 --> 00:14:25.159 sufferers than the rigorously refined one. Next 00:14:25.159 --> 00:14:28.509 would be your pork fat. While not extremely high 00:14:28.509 --> 00:14:30.470 in saturated fats, it does contain a good sum 00:14:30.470 --> 00:14:33.389 of it, and it's considered lard. That's its other 00:14:33.389 --> 00:14:36.110 name. It was traditionally used as a cooking 00:14:36.110 --> 00:14:38.730 fat or an alternative to butter and similar ways 00:14:38.730 --> 00:14:41.590 to beef fat or dripping. It's less frequently 00:14:41.590 --> 00:14:44.169 used today as healthier vegetable alternatives 00:14:44.169 --> 00:14:47.590 are usually preferred. However, lard is still 00:14:47.590 --> 00:14:50.049 used in parts of Europe for flavoring by some 00:14:50.049 --> 00:14:53.169 cooks because they like the flavor and, you know. 00:14:53.639 --> 00:14:56.100 With all fats derived from animal sources, lard 00:14:56.100 --> 00:14:58.580 is relatively high in saturated fats, like I 00:14:58.580 --> 00:15:02.259 mentioned before, has a higher proportion of 00:15:02.259 --> 00:15:06.860 monounsaturated fats as well. And as an animal 00:15:06.860 --> 00:15:09.980 fat, it's not suitable for vegetarian or vegan 00:15:09.980 --> 00:15:12.679 diets, unlike chicken. I want you to keep that 00:15:12.679 --> 00:15:15.820 in mind. I'm going to take a short break, and 00:15:15.820 --> 00:15:21.740 then I'm going to come back. Now, don't laugh 00:15:21.740 --> 00:15:23.220 when you hear the name of the next one. The next 00:15:23.220 --> 00:15:27.399 one is canola oil, also known as rapeseed oil. 00:15:29.580 --> 00:15:32.659 Oil seed rape is a member of the brassica family 00:15:32.659 --> 00:15:37.700 plants. It also includes cabbage, broccoli, turnips, 00:15:37.700 --> 00:15:40.159 and mustard. The word rape is derived from the 00:15:40.159 --> 00:15:42.580 Latin word turnip. for those who are interested. 00:15:42.840 --> 00:15:46.960 And while only 7 % saturated fat, it is considered 00:15:46.960 --> 00:15:49.360 one of the healthiest types of culinary oils 00:15:49.360 --> 00:15:54.480 available. Now, canola oil also has a relatively 00:15:54.480 --> 00:15:58.039 high concentration of omega -3s and 6 fatty acids. 00:15:58.279 --> 00:16:01.580 In the UK, it has become trendy over recent years, 00:16:01.720 --> 00:16:04.039 with increasingly large parts of the countryside 00:16:04.039 --> 00:16:08.879 taking up growing the same seed, the rapeseed. 00:16:09.309 --> 00:16:13.690 oil seed rape or rapeseed oil is often a key 00:16:13.690 --> 00:16:16.870 ingredient of the Generically termed vegetable 00:16:16.870 --> 00:16:20.730 oil in the UK due to its unfortunate name No 00:16:20.730 --> 00:16:24.610 comment In North America, we usually refer to 00:16:24.610 --> 00:16:26.990 it as just canola oil. The name derived from 00:16:26.990 --> 00:16:29.950 the cultivator of the rapeseed plant Unfortunately, 00:16:30.070 --> 00:16:32.590 most people don't like that name. So a lot of 00:16:32.590 --> 00:16:33.909 people don't know that that's what it's originally 00:16:33.909 --> 00:16:37.129 called Next is rice bran oil extracted from the 00:16:37.129 --> 00:16:40.340 husk of rice It's commonly used for Asian cooking, 00:16:40.519 --> 00:16:42.919 especially in Chinese and Japanese dishes. It 00:16:42.919 --> 00:16:45.840 is rich in complex compounds, which is a good 00:16:45.840 --> 00:16:48.139 balance of both mono and polyunsaturated fats. 00:16:48.379 --> 00:16:52.139 And it's known to be beneficial to your health. 00:16:52.200 --> 00:16:54.500 It may help to also lower your blood cholesterol. 00:16:54.799 --> 00:16:58.019 So rice bran oil does, however, contain 25 % 00:16:58.019 --> 00:17:02.480 saturated fats, but it's not a lot. And oil has 00:17:02.480 --> 00:17:04.599 a high smoke point, so it's ideal for frying 00:17:04.599 --> 00:17:08.190 foods and stir fries. With that, That brings 00:17:08.190 --> 00:17:11.630 me to safflower oil. It comes from the seeds 00:17:11.630 --> 00:17:15.329 of the safflower plant, safflower plant, which 00:17:15.329 --> 00:17:20.289 resembles a thistle with a yellow flower. There 00:17:20.289 --> 00:17:23.190 are two main types of safflower plants, one that 00:17:23.190 --> 00:17:25.789 contains mainly monounsaturated fats and one 00:17:25.789 --> 00:17:28.730 that contains mainly polyunsaturated fats. The 00:17:28.730 --> 00:17:30.630 polyunsaturated version is the one that's more 00:17:30.630 --> 00:17:33.130 beneficial to health and is most commonly used 00:17:33.130 --> 00:17:36.130 for cooking, despite its long history. dating 00:17:36.130 --> 00:17:38.049 back at least as far as the ancient Egyptians 00:17:38.049 --> 00:17:40.789 the plant and oil are not common although there 00:17:40.789 --> 00:17:43.109 has been a renewed interest in it in the last 00:17:43.109 --> 00:17:45.230 couple of years so it's starting to show up in 00:17:45.230 --> 00:17:48.910 the stores again next is one that's all too familiar 00:17:48.910 --> 00:17:51.509 with a lot of people sesame oil It's used as 00:17:51.509 --> 00:17:54.390 a cooking oil flavor enhancer, especially in 00:17:54.390 --> 00:17:56.589 South India, China, and Korea, as well as some 00:17:56.589 --> 00:17:59.430 parts of Asia. It is extracted from the sesame 00:17:59.430 --> 00:18:01.849 seeds. It's relatively low in saturated fats. 00:18:02.049 --> 00:18:04.470 It has a good mix of mono and polyunsaturated 00:18:04.470 --> 00:18:07.630 fats with high levels of omega -6 fatty acids. 00:18:07.890 --> 00:18:10.609 And it can be a valuable source of vitamin E, 00:18:10.730 --> 00:18:19.750 so keep that in mind. Alright, time for the last 00:18:19.750 --> 00:18:23.190 two. Soybean oil. It's extracted from the beans 00:18:23.190 --> 00:18:26.789 of the soybean. Soybean oil accounts for around 00:18:26.789 --> 00:18:29.230 80 % of all commercial oils used in the world 00:18:29.230 --> 00:18:32.630 and about around a third of all edible oils worldwide. 00:18:33.029 --> 00:18:35.950 It is commonly hydrogenated and used in a variety 00:18:35.950 --> 00:18:39.150 of processed foods. And with that being said, 00:18:39.210 --> 00:18:42.569 the hydrogenated oil has more saturated fats 00:18:42.569 --> 00:18:45.390 than the unhydrogenated version. So keep that 00:18:45.390 --> 00:18:49.710 in mind. It is usually used in baking in the... 00:18:49.869 --> 00:18:51.829 production of commercial and processed foods. 00:18:53.329 --> 00:18:55.309 That's why they have that weird taste to them. 00:18:55.589 --> 00:19:00.470 Or in some foods, no taste at all. The last one 00:19:00.470 --> 00:19:02.869 is sunflower oil. It is produced by pressing 00:19:02.869 --> 00:19:05.730 sunflower seeds. Sunflower oil contains only 00:19:05.730 --> 00:19:08.289 10 % saturated fats and a high proportion of 00:19:08.289 --> 00:19:11.490 polyunsaturated alpha linoleic acid, which is 00:19:11.490 --> 00:19:15.690 basically your omega -6s. Sunflower oil is versatile. 00:19:16.140 --> 00:19:18.900 it has a high burn and smoke point though and 00:19:18.900 --> 00:19:21.359 is relatively inexpensive especially in the west 00:19:21.359 --> 00:19:24.740 commercial sunflower oil has become more widely 00:19:24.740 --> 00:19:27.079 used in recent years especially in the production 00:19:27.079 --> 00:19:29.339 of potato chips so it's just used for its flavoring 00:19:29.339 --> 00:19:35.759 it's not really good for frying okay also there 00:19:35.759 --> 00:19:37.839 are two others left i'm gonna go ahead and cover 00:19:37.839 --> 00:19:40.160 them now which would be vegetable oil and margarine 00:19:40.839 --> 00:19:43.460 Vegetable oil is a generic term used to derive 00:19:43.460 --> 00:19:46.019 cooking oils derived from vegetable sources. 00:19:46.299 --> 00:19:48.980 It is generally lower in saturated fats than 00:19:48.980 --> 00:19:51.059 animal -based fats and oils, and it's commonly 00:19:51.059 --> 00:19:53.880 used for frying foods, baking, and other cooking. 00:19:54.000 --> 00:19:56.059 As vegetable oil is often a blend of different 00:19:56.059 --> 00:19:58.380 types of oils, it's not possible to determine 00:19:58.380 --> 00:20:00.799 the ratio of the different types of fats that's 00:20:00.799 --> 00:20:06.000 in it. As the labels on different vegetable oil 00:20:06.000 --> 00:20:08.539 products may give some clue to the types of oils 00:20:08.539 --> 00:20:12.880 used and their relative fat contents, in the 00:20:12.880 --> 00:20:15.299 UK, rapeseed oil is often labeled as vegetable 00:20:15.299 --> 00:20:20.359 oil. Just a heads up. Okay. Lastly, margarine. 00:20:20.359 --> 00:20:22.680 It's typically used as a substitute for butter 00:20:22.680 --> 00:20:25.400 for spreading on bread and then baking. And there 00:20:25.400 --> 00:20:26.980 are many different brands of margarine containing 00:20:26.980 --> 00:20:31.319 different blends of oils and fats. With that 00:20:31.319 --> 00:20:33.500 being said, I would recommend you avoid buying 00:20:33.500 --> 00:20:36.680 any margarine with trans or hydrogenated fats, 00:20:37.000 --> 00:20:39.619 as these are particularly bad for you, especially 00:20:39.619 --> 00:20:43.539 in high quantities. Research has suggested that 00:20:43.539 --> 00:20:46.579 margarine contains plant sterols and stanols, 00:20:46.660 --> 00:20:49.799 and can help to reduce blood cholesterol by as 00:20:49.799 --> 00:20:53.960 much as 10%. Therefore, they may be beneficial 00:20:53.960 --> 00:20:56.920 to some people, but not everybody. Such margins 00:20:56.920 --> 00:20:59.099 may not be suitable for kids, though, like I 00:20:59.099 --> 00:21:01.200 mentioned before. So you need to read your labels. 00:21:02.059 --> 00:21:04.259 I know a lot of people don't want to, but you 00:21:04.259 --> 00:21:06.180 have to. So you need to know what you're eating 00:21:06.180 --> 00:21:08.920 if you don't intend to gain 20, 30 pounds within 00:21:08.920 --> 00:21:13.039 the next week. All right. So with that, that 00:21:13.039 --> 00:21:15.619 brings an end to all the oils and fats. Again, 00:21:15.720 --> 00:21:17.220 I thank you guys for listening and have a great 00:21:17.220 --> 00:21:17.700 rest of your day.