BY JOYCE WONG JIN YI
Many people are misled by the advertisements and marketing material shared in the media about the benefits of vegetable oils that, include canola oil, corn oil, sunflower oil, and soybean oil, which are sold under many famous brands in Malaysia. These are the oils that you should totally avoid in your cooking.
Vegetable oils do not hold up well when exposed to high temperatures due to the high composition of polyunsaturated fats in the vegetable oils that are most vulnerable to oxidation. These oils are easily damaged and can turn into rancid, oxidized fats when overheated. Other than this, in the extraction and refining process of vegetable oil, highly toxic chemicals such as n-hexane are used in the process is also harmful to our bodies.
It’s far better to cook or fry using saturated fats like palm oil, butter, coconut oil, or ghee (clarified butter). Because the molecules in saturated fat contain strong double bonds, they’re less likely to break down and turn into harmful oxidized fats that are carcinogenic. They are more stable than refined vegetable oils.[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]
Let’s talk about coconut oil. Coconut oil has many health benefits. It raises good cholesterol, High-Density Lipoprotein (HDL). It lowers the total cholesterol to HDL ratio. There is a type of saturated fat in coconut oil called MCT, or medium-chain triglycerides. It boosts metabolism, reverses insulin resistance, and improves cognitive function.
MCT converts easily into energy, speeds up our metabolism, and leads to weight loss and a better ratio of good to bad cholesterol. The smoking point for coconut oil is between 175-196 Degree Celsius. This makes it a perfect oil for stir fry vegetables but not suitable for deep frying. Coconut oil is flavourful as well. It adds flavour to your cooking. You can eat it raw by adding it to your salad bowl. Or get 2-3 tablespoons after dinner—examples of best local brands: Country Farm, Kokonut, GreenLife, and Rasaku.
Next, let’s check out why you can use palm oil. Palm oil which has a balanced composition (50% saturated and 40% monounsaturated, and 10% polyunsaturated), makes it perfect for cooking, even frying, as it is very heat-resistant. Due to the high smoke point of 450 Degrees Celsius, it doesn’t break down or oxidize when used for high-temperature frying.
It is also naturally trans-fat-free and cholesterol-free. Palm oil is an excellent source of tocotrienol, a form of Vitamin E with strong antioxidant properties that help brain health.
Another type of palm oil in the market is Red palm oil. Red palm oil is an excellent source of carotenoids that act as antioxidants to prevent cell damage. It depends on your preferences; some people don’t like the red oily appearance of red palm oil, so you can definitely choose palm oil. Example of local brand: Buruh, Sri Murni, Vesawit, Saji.
Butter has a high smoke point of 177 Degrees Celsius. The smoke point of clarified butter (ghee) is 230 degrees Celcius, so it’s perfect for hotter cooking. Butter is a dairy product that separates whole milk into fat and buttermilk.
Butter has a neutral effect on our cardiovascular system. Real butter is healthier than butter substitutes, including margarine and vegetable oil spreads. Food scientists want to make the margarine look solid, like butter, at room temperature. A process called hydrogenation is used to harden the vegetable oils in margarine.
This process produces a by-product (trans fat) that is detrimental to our health. Trans fat increases our risk of heart disease and other chronic health problems. Choose Grass-fed butter instead of conventional farm to raise cow-based butter—for example, Local Butter; best to find grass-fed butter, for instance, Kerrygold, Westgold, and Promex.
Ghee (clarified butter) which has all the water and milk solids removed. This is suitable for those who are allergic to the diary. It has all the great nutrients and fatty acids. It also has a higher smoking point of 230 Degrees Celsius which makes it ideal for high-temperature cooking and stir-frying—examples of local ghee: Amul, QBB and Naavin.
Now, you know how to choose the right cooking oil for you and your family. It is time to take action.
Want to discover more tips on how to improve your energy and health? Your healthy life is just a click away at https://www.joyce-wong.com/wellnessmasterclass. You can access it anywhere, anytime, at your own pace. Like it? That’s more! Sign up now, and you’ll be granted one-year complimentary membership in my Wellness Inner Circle and one hour 1-1 coaching session with me.
You deserve to feel great and live a vibrant life. See you there![/ihc-hide-content]
