Health & Nutrition

Good Oil

Written by AEFM International


• Coconut Oil
Can be used raw or in low, medium, and high heat cooking. Has been shown to increase the body’s metabolic rate. A great addition to any fat burning eating plan.

• Butter
Preferably grass fed. A great choice over steamed vegetables or for cooking. Butter can be used for low, medium and high heat cooking.

• Avocado Oil
The edible oil pressed from the fleshy pulp of avocados. Nutritionally, it compares well with olive oil, sharing very similar properties. Best if used raw or in light sautéing.

Not Recommended

• Sunflower Oil
The oil derived from sunflower seeds and is very high in Omega 6 fats. Most people are currently over consuming Omega 6 fats which has been shown to be a contributor to certain forms of cancer.

• Rapeseed Oil
Rapeseed oil is toxic because it contains significant amounts of a poisonous substance called erucic acid. Erucic acid is a fatty acid that has been associated with heart disease. (Canola oil is a rapeseed oil.)

• Safflower Oil
A vegetable oil taken from the seeds of the safflower plant. It contains the highest source of polyunsaturated fats than any other type of vegetable oil and is NOT recommended for cooking (oils high in saturated fats are ideal for cooking).

Peanut Oil
Peanut oil is many times made from peanuts that fail the quality test for peanuts to be sold whole. Peanuts have also been shown to contain mold.

Action Steps

• Clean out your cupboards of all foods and snacks that contain hydrogenated or partially hydrogenated oil. You will find it in more packaged foods than you think, including many crackers, chips, pretzels, cookies, cereal bars, ready-to-eat cereals, microwave popcorn, and low-fat and fat-free snacks.

• Change your mind-set to no longer associate snacking with chips, crackers, and popcorn. Perfect snacks can be a smaller version of a real meal, such as a hard-boiled egg, a few pieces of chicken with vegetables, chopped vegetables, fruit, nuts, or nut butters. Fresh food is always the best food.

• Only use quality fats for cooking: coconut oil, butter (raw organic), and olive oil (unfiltered, organic, extra virgin).   Avoid margarine and shortening, which are hydrogenated vegetable oil.

• Consume at least two to three servings daily of good-quality omega-3 fats from fish oil, seeds (especially flaxseed), avocados, and nuts (raw organic), especially walnuts.

• Avoid roasted nuts. The roasting process causes the fats and oils to go rancid, and rancid oils increase free-radical damage in the body. (Free radicals accelerate aging.)

• Snack on organic nut butters. Most stores carry peanut, almond, cashew, and macadamia nut butters. The ingredient list should contain one kind of nut, salt, and nothing else. Most peanut butters contain roasted peanuts, so read labels carefully.

• Incorporate whole organic eggs into your diet, with breakfast or as a snack.

• When cooking with fat, add the fat to a cold pan and increase heat gradually.

• Serve flaxseed oil, cod liver oil, or fish oil straight from the bottle, on salads, or on cooked vegetables. Refrigerate these oils to avoid rancidity.

Article written by Silvia Kramska

Written by AEFM International

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