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Prevent Cancer by Choosing Cold Pressed Cooking Oils

Updated on April 4, 2018

It’s Time For an Oil Change in Your Kitchen!

Healthy fats are essential and undervalued components of a balanced diet. Eating these fats won’t necessarily make you fat but they are to be consumed in moderation since fats, oils and sweets are at the very top of the food pyramid. Healthy fats allow the body to absorb fat soluble vitamins (A, D, E and K) and antioxidants (lycopene and beta-carotene) and offers a major fuel source for energy expenditure. Our hearts, brains and nerve cells also rely on healthy fats to function properly - read on to make the right choices!

Dangers of Vegetable Oils

The fat content of the human body is about 97% saturated and monounsaturated fat which means that our body needs fat for rebuilding cells and hormone production but it can only use the fats we choose to consume in our diets. Unfortunately, many people have diets high in trans-fats, which the body does not need and are found in partially hydrogenated oils - oils which were designed only for industrial use and cheap mass production to satisfy the needs of fast food chains.

These oils contain unnaturally high levels of polyunsaturated Omega-6 fatty acids which oxidize easily due to their unstable nature and lead to cell mutations, cholesterol and inflammation among other things. Omega-3 on the other hand has been shown to reduce inflammation and protect against cancer. Unfortunately it's the unbalanced levels of Omega-3 and Omega-6 fats which have been linked to many types of cancers and health concerns which means that a proper ratio is critical to well being.

Besides the aforementioned, why would you pollute your body with additives, pesticides, genetically modified crops and chemicals involved in hydrogenated vegetable oil processing? Most vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) which are artificial antioxidants to keep the oil fresh but have been linked to causing immune system dysfunction, infertility, liver and kidney damage. Enough said!

Oils to Avoid at All Costs;

  • Canola Oil

  • Vegetable Oil

  • Soybean Oil

  • Corn Oil

  • Margarine

  • Hydrogenated Oils

  • Partially Hydrogenated Oils

Were You Aware of The Health Dangers That These Oils Pose?

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Top tip: Choose cold pressed or organic oils.

1. Coconut Oil

Per 1 tablespoon; approximate

117 Calories

Saturated fat (%) 92

Monounsaturated fat (%) 6

Polyunsaturated fat (%) 2

Fast becoming one of the highest rated cooking oils around the world, the ability of this oil to hold its integrity at high temperatures makes it a perfect substitute for baking and frying, adding a delicious but barely-there sweet coconut taste. Coconut oil is beneficial for weight loss and also has a myriad of non-culinary uses such as beauty regimens.

2. Olive Oil

Per 1 tablespoon; approximate

119 Calories

Saturated fat (%) 14

Monounsaturated fat (%) 73

Polyunsaturated fat (%) 11

Most of us are familiar with this household name. Olive oil is best suited for cold dishes such as salad dressings and dips. High temperatures cause this oil to produce cancer causing carcinogens so it is very important to know the properties of your oils! Popular in Mediterranean cuisine, olive oil sports a smooth, versatile, buttery taste.

3. Flaxseed/Linseed Oil

Per 1 tablespoon; approximate

120 Calories

Saturated fat (%) 8

Monounsaturated fat (%) 17

Polyunsaturated fat (%) 75

Well known for its beneficial Omega-3 and Omega-6 essential fatty acids, flaxseed keeps our hearts running smoothly and is best suited for cold dishes such as smoothies etc. Flaxseed has a dense, nutty flavor and a relatively short shelf life even if it’s kept refrigerated.

4. Avocado Oil

Per 1 tablespoon; approximate

120 Calories

Saturated fat (%) 12

Monounsaturated fat (%) 74

Polyunsaturated fat (%) 14

Comparable to olive oil, avocado oil can hold its integrity at much higher temperatures and is therefore suitable for high heat cooking such as stir frying. Avocado oil reveals a similar smooth, buttery taste and is rich in Vitamin E and monounsaturated fats – also widely used for non-culinary purposes.

5. Hempseed Oil

Per 1 tablespoon; approximate

120 Calories

Saturated fat (%) 9

Monounsaturated fat (%) 12

Polyunsaturated fat (%) 79

Quickly becoming well known for its 3:1 ratio of essential fatty acids needed in the body, hemp seed offers a grassy flavor and is only suited for cold dishes.

6. Sesame Seed Oil

Per 1 tablespoon; approximate

120 Calories

Saturated fat (%) 14

Monounsaturated fat (%) 43

Polyunsaturated fat (%) 43

Known as one of the world’s first condiments, sesame oil is best suited for medium heat dishes and is popular in East Asian cuisine. A tasty option for marinades, salad dressings and dips.

7. Safflower Oil

Per 1 tablespoon; approximate

120 Calories

Saturated fat (%) 10

Monounsaturated fat (%) 13

Polyunsaturated fat (%) 77

Flavourless and colourless, safflower is similar to sunflower oil and is suitable for medium heat cooking such as sautéing.

8. Pumpkin Seed Oil

Per 1 tablespoon; approximate

130 Calories

Saturated fat (%) 8

Monounsaturated fat (%) 36

Polyunsaturated fat (%) 57

With its unique taste, pumpkin seed oil is often used in cold dessert recipes and is not suitable for direct heat.

9. Macadamia Nut Oil

Per 1 tablespoon; approximate

130 Calories

Saturated fat (%) 13

Monounsaturated fat (%) 84

Polyunsaturated fat (%) 3

Another alternative high heat cooking oil and features an even healthier unsaturated to saturated fat ratio in comparison to olive oil!

10. Walnut Oil

Per 1 tablespoon; approximate

130 Calories

Saturated fat (%) 9

Monounsaturated fat (%) 23

Polyunsaturated fat (%) 63

A wonderfully rich source of antioxidants and essential fatty acids, walnut oil is most valuable when used in cold dishes to preserve its integrity – it turns bitter when heated! Unfortunately, as with flaxseed oil, this oil also has a very short shelf life.

© 2018 peacelovelight

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