Good morning, everybody. It is 7 a .m. How y
'all doing this morning? This is food for thought
thoughts if it were you by neogentrics And it
is the 7th of July. How are you guys doing? I'm
gonna pick up where we left off in the nutrition
factor with the next topic Which would be cooking
fats and oils now in the last episode we cover
what fats were and then this episode I'm going
to cover different cooking fats and oils and
what are their policies unsaturated monounsaturated
or even saturated fats okay and from what we
do know already cooking fats and oils are made
up of those fatty acids in different proportions
okay i'm gonna give a quick breakdown of the
information that i have uh for them that way
you know what they are okay and other than the
fact that generally oils and fats have a high
proportion of saturated fat They are less healthy
than those that have higher poly and monounsaturated
fats in them, okay? And as you already know,
polyunsaturated fats can help lower your cholesterol.
Omega -3 polyunsaturated fats can help protect
against heart disease. Omega -6 fatty acids may
help with growth and brain functions, whereas
monounsaturated fats can also help lower cholesterol
if they replace saturated fats, okay? They also
decrease the risk of breast cancer and rheumatoid
arthritis pains as well. So, here's a quick tip
as we continue on. Generally, choose cooking
oils and fats with low saturated fat and a good
mix of mono and polyunsaturated fats. I can give
you a few. But not a whole lot. Alright? So one
thing I want you to consider here is the smoke
point. The smoke point of an oil or fat is the
temperature at which it starts to burn and degrade,
okay? Oils and fats with higher smoke points
are more suited to frying foods than those with
lower smoke points, which are more suited for
cold use, such as salad dressings and such, okay?
Fat type proportions and smoke points vary for
the same type of oil depending on how it is processed
and produced. Also, how oil is stored and used
also affects its quality as oil can be reused,
especially in deep frying, for example. They
degrade. When not in use, most oils should be
kept cool in a tight container out of direct
sunlight for maximum longevity. For these reasons,
you know, it's the only way I can think of that
you can keep it fresh. Okay? So just a quick
list of some of the common cooking oils and their
fats, okay? Beef fat has a moderate level of
saturated fats. It's about 50 -50. coconut oil
has a high amount of saturated fat so it depends
on what you do with it but it does have a good
chunk of unsaturated fats another high one is
Glee and palm kernel oil below that is butter
but everyone knows that cocoa butter palm oil
pork fat chicken fat for lack thereof and rice
bran oil. The ones that have the lower saturated
fat content would be, it's still chicken fat.
Chicken fat does not have a lot, but it does
have some, a good some. Corn maize oil, hemp
oil, cottonseed oil, extra virgin olive oil,
peanut ground nut oil, rapeseed, which is canola
oil, safflower oil, sesame seed oil, soya bean
oil and sunflower oil those are all lower in
saturated fats and higher in unsaturated fats
so those are all healthier for you okay when
it comes down to it different fats like I said
before have different levels of saturated and
unsaturated fats okay and similar to To lard
or pork fat, beef fat was once common in Britain's
cuisine, although now has been mostly replaced
by healthier vegetable oils. Beef fat is still
sometimes used for frying fish and chips, making
Yorkshire puddings and beef gravy, amongst other
things, like dripping. The solidifying fat left
over from roasting beef was traditionally spread
on bread as a substitute for butter and margarine,
often with added salt. Beef fat has a high smoke
point, though. Next would be butter. Used widely
in cooking, for frying, baking, and as a spread,
butter is considered a staple food in many countries.
It is most commonly made by cow's milk, although
it can be produced from milk of other mammals,
like goats, buffalo. etc. It being derived from
animal sources such as dairy. Butter is high
in saturated fats and it's often salted to improve
the flavor when used as a spread. It's not suitable
for vegan diets. Many people substitute margarine
for butter believing it's more healthier. However,
not all margarines are created equal. Be careful
to choose what margins that contain no hydrogenated
or trans fats. They'll have a low saturated fat
content. Otherwise, the butter may well be better
for you. Okay? Going back a step here. I mentioned
it before, but the beef fat smoke point is 275
degrees Celsius or 550 Fahrenheit. and it's predominantly
saturated fat, whereas butter is, its smoke point
is 175 Celsius, 350 Fahrenheit, and it's predominantly
saturated fats, okay, next is one of the good
fats, which would be chicken fat, okay, its smoke
point is 205 degrees Celsius, or 400 degrees
Fahrenheit, it's a monosaturated fat, mostly,
despite, Being an animal fat, chicken fat contains
more monounsaturated fats than saturated. Nevertheless,
chicken fat is still relatively high in saturated
fats compared to some vegetable alternatives.
It is used for its flavor to make chicken stock,
mostly. And it, in turn, is used in soups, sauces,
and gravies. It can be a rich source of omega...
fatty acids, especially omega -6, as animal fat
is not suitable for vegetarian or vegan diets.
Which brings up cocoa butter. I've heard a lot
of things about it. It can be used for a lot
of different things, but as far as eating it,
it is high in saturated fat. It's used to make
chocolate. It's extracted from the cocoa bean,
and it contains high levels of saturated fat.
Although, there is the same about fat. In both
dark and milk chocolate, dark chocolate contains
more antioxidants and it's less sweet. Therefore,
usually eating it in smaller quantities is usually
healthier. I'm going to follow that up with coconut
oil, okay? Its smoke point isn't as high as a
couple of the last ones. It's extracted from
the flesh of the coconut, the seed of the coconut
palm tree. Coconut oil is very, very high in
saturated fats. However, despite its high saturated
fat content, it's not unhealthy. It's one of
those few. Unlike saturated fats from animal
sources that are made up of predominantly long
chains of LCT, the type of saturated fat associated
with health problems and weight gain, coconut
oil has a high proportion of medium chains of
MCT, which is the triglycerides I mentioned before.
Um, are not digested by the body. They are directly
absorbed into the bloodstream and are not stored
as body fat. So the body can process these a
lot better and use them for instant energy or
as an alternative for glucose. Okay. Uh, on that
note, since my family is also from the Caribbean,
more or less, I can honestly say that the coconut
oil is also used in curries and a lot of other
dishes as well as, uh, Southern Asia, especially
in Thai food. And it's really, really good. Next
would be corn corn maize relatively low in saturated
fats and a good source of omega -3 6 & 9 fatty
acids Okay, corn maize corn oil is popular. It's
a popular choice for cooking furthermore It tends
to be inexpensive and due to its high burn and
smoke point though It's commonly used for fried
foods, especially deep -frying fat foods Next
would be cotton seed oil. It's common in many
foodstuff from salads and mayonnaise to many
processed foods, especially here in the U .S.
It's inexpensive to use as an alternative to
a lot of other oils, and it's traditionally the
main component of Crisco vegetable shortening,
for those who are interested. Next is Glee. For
those who haven't really heard of it, it's a
type of clarified butter, commonly used and associated
with the cuisine in the Indian subcontinent.
Its quality can be considered deep, considerably
deepened on the type of butter used and the method
usually and unlike regular butter glee does not
need to be refrigerated it has a long shelf life
and especially if it's kept airtight it's got
a higher overall fat content than butter and
higher levels of saturated fats however and that's
the downside to that one Next is hemp oil. Boasting
low saturated fats and high levels of omega -6
fatty acids, it is a healthier choice. Due to
its low smoke point, hemp oil is not usually
suited for frying foods, but it does have a nutty
taste. It can be ideal for salads though. The
quality of hemp oil is extracted from the hemp
seeds by cold press, so if you're interested
about that, as you know, cold press is usually
healthier. It means that the crushing of the
seeds at an ambient temperature and heavily processed
hemp oil loses all its natural flavor and has
beneficial qualities as a result. Next is the
all -in -favorite olive oil, extra virgin olive
oil. It's predominantly monounsaturated fat,
so it's usually healthier. Associated with the
Mediterranean usually, but now commonly available
everywhere else. It's known as the healthiest
alternative to many, many other types of cooking
oils and fats. It's rich in vitamin E and other
compounds known to help protect against certain
diseases that can be beneficial to your cholesterol
levels. It is often considered to be a premium
oil due to its high price. There's virgin, extra
virgin olive oils. They offer the best health
benefit as they are less refined than light and
extra light varieties. Okay. and the quality
and flavor of olive oil depends on similar conditions
to wine and the variety of olives that they use.
So the climate, the region, method of cultivation,
you know, how they harvest it. Basically, extra
virgin olive oil has a low smoke point, and it's
not usually used for frying foods, but it can
be, okay? But keep in mind, it does burn easy.
I know we're moving a little quick here, but
I just want to make sure I cover all these fats
and oils in this one podcast if I can, okay?
Next is palm kernel oil, okay? It is extracted
from the kernel of the oil palm tree. It shares
similar qualities, but is not the same as palm
oil, which is extracted from the oil palm fruit.
The palm kernel oil is high in saturated fats,
and due to its low price and high smoke point,
it is used frequently in fast food and commercial
cooking. So if you want to know why your food
tastes that way, that's usually why. The palm
oil, on the other hand, is commonly used in tropical
countries for cooking, especially Africa, Southeast
Asia, parts of South America as well. Now keep
this in mind. Natural palm oil is rich red color
also as it contains high levels of beta carotene.
Although it is often processed to remove a lot
of the color because it's usually like a clear
color. Keep this in mind. When it's processed
like that, chances are it's probably not going
to be as healthy as it originally was. And though
it comes from the same tree as the palm kernel
oil, it is significantly lower. in saturated
fats in comparison to its alternative but it
still has a good sum okay next is your favorite
peanut oil it is commonly used in chinese cooking
peanut oil is derived from refining well peanuts
usually in the west commercially available the
peanut oil has been through a rigorous refining
process and i mean rigorous which removes all
allergens from the oil so that such oil is usually
safe for people to use, especially those with
peanut allergies, but for the sake of allergies,
they recommend that you don't. However, cold
-pressed peanut oil, a less refined alternative,
can be potentially more dangerous to peanut allergy
sufferers than the rigorously refined one. Next
would be your pork fat. While not extremely high
in saturated fats, it does contain a good sum
of it, and it's considered lard. That's its other
name. It was traditionally used as a cooking
fat or an alternative to butter and similar ways
to beef fat or dripping. It's less frequently
used today as healthier vegetable alternatives
are usually preferred. However, lard is still
used in parts of Europe for flavoring by some
cooks because they like the flavor and, you know.
With all fats derived from animal sources, lard
is relatively high in saturated fats, like I
mentioned before, has a higher proportion of
monounsaturated fats as well. And as an animal
fat, it's not suitable for vegetarian or vegan
diets, unlike chicken. I want you to keep that
in mind. I'm going to take a short break, and
then I'm going to come back. Now, don't laugh
when you hear the name of the next one. The next
one is canola oil, also known as rapeseed oil.
Oil seed rape is a member of the brassica family
plants. It also includes cabbage, broccoli, turnips,
and mustard. The word rape is derived from the
Latin word turnip. for those who are interested.
And while only 7 % saturated fat, it is considered
one of the healthiest types of culinary oils
available. Now, canola oil also has a relatively
high concentration of omega -3s and 6 fatty acids.
In the UK, it has become trendy over recent years,
with increasingly large parts of the countryside
taking up growing the same seed, the rapeseed.
oil seed rape or rapeseed oil is often a key
ingredient of the Generically termed vegetable
oil in the UK due to its unfortunate name No
comment In North America, we usually refer to
it as just canola oil. The name derived from
the cultivator of the rapeseed plant Unfortunately,
most people don't like that name. So a lot of
people don't know that that's what it's originally
called Next is rice bran oil extracted from the
husk of rice It's commonly used for Asian cooking,
especially in Chinese and Japanese dishes. It
is rich in complex compounds, which is a good
balance of both mono and polyunsaturated fats.
And it's known to be beneficial to your health.
It may help to also lower your blood cholesterol.
So rice bran oil does, however, contain 25 %
saturated fats, but it's not a lot. And oil has
a high smoke point, so it's ideal for frying
foods and stir fries. With that, That brings
me to safflower oil. It comes from the seeds
of the safflower plant, safflower plant, which
resembles a thistle with a yellow flower. There
are two main types of safflower plants, one that
contains mainly monounsaturated fats and one
that contains mainly polyunsaturated fats. The
polyunsaturated version is the one that's more
beneficial to health and is most commonly used
for cooking, despite its long history. dating
back at least as far as the ancient Egyptians
the plant and oil are not common although there
has been a renewed interest in it in the last
couple of years so it's starting to show up in
the stores again next is one that's all too familiar
with a lot of people sesame oil It's used as
a cooking oil flavor enhancer, especially in
South India, China, and Korea, as well as some
parts of Asia. It is extracted from the sesame
seeds. It's relatively low in saturated fats.
It has a good mix of mono and polyunsaturated
fats with high levels of omega -6 fatty acids.
And it can be a valuable source of vitamin E,
so keep that in mind. Alright, time for the last
two. Soybean oil. It's extracted from the beans
of the soybean. Soybean oil accounts for around
80 % of all commercial oils used in the world
and about around a third of all edible oils worldwide.
It is commonly hydrogenated and used in a variety
of processed foods. And with that being said,
the hydrogenated oil has more saturated fats
than the unhydrogenated version. So keep that
in mind. It is usually used in baking in the...
production of commercial and processed foods.
That's why they have that weird taste to them.
Or in some foods, no taste at all. The last one
is sunflower oil. It is produced by pressing
sunflower seeds. Sunflower oil contains only
10 % saturated fats and a high proportion of
polyunsaturated alpha linoleic acid, which is
basically your omega -6s. Sunflower oil is versatile.
it has a high burn and smoke point though and
is relatively inexpensive especially in the west
commercial sunflower oil has become more widely
used in recent years especially in the production
of potato chips so it's just used for its flavoring
it's not really good for frying okay also there
are two others left i'm gonna go ahead and cover
them now which would be vegetable oil and margarine
Vegetable oil is a generic term used to derive
cooking oils derived from vegetable sources.
It is generally lower in saturated fats than
animal -based fats and oils, and it's commonly
used for frying foods, baking, and other cooking.
As vegetable oil is often a blend of different
types of oils, it's not possible to determine
the ratio of the different types of fats that's
in it. As the labels on different vegetable oil
products may give some clue to the types of oils
used and their relative fat contents, in the
UK, rapeseed oil is often labeled as vegetable
oil. Just a heads up. Okay. Lastly, margarine.
It's typically used as a substitute for butter
for spreading on bread and then baking. And there
are many different brands of margarine containing
different blends of oils and fats. With that
being said, I would recommend you avoid buying
any margarine with trans or hydrogenated fats,
as these are particularly bad for you, especially
in high quantities. Research has suggested that
margarine contains plant sterols and stanols,
and can help to reduce blood cholesterol by as
much as 10%. Therefore, they may be beneficial
to some people, but not everybody. Such margins
may not be suitable for kids, though, like I
mentioned before. So you need to read your labels.
I know a lot of people don't want to, but you
have to. So you need to know what you're eating
if you don't intend to gain 20, 30 pounds within
the next week. All right. So with that, that
brings an end to all the oils and fats. Again,
I thank you guys for listening and have a great
rest of your day.