Tag: olive oil

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Why the right type of fat matters

While most people may believe that all fats are not healthy for you, fats that we consume on a daily basis can actually be quite healthy.

Well-sourced fats (saturated, monounsaturated, and some polyunsaturated) can be a prime source of energy and keep us satiated for long periods of time. As our cell membranes are mostly made out of fats, eating the right fats is a top priority that you shouldn’t skip out on. Saturated fat (found in coconut oil, butter, lamb and beef tallow, for instance) is important to cellular function and to a large number of hormonal and metabolic activities. Chemically-altered fats are the fats to avoid. Also, we want to watch our consumption of healthy omega-6 polyunsaturated fats (like in raw nuts and seeds), as we want to strive to have an omega-6-to-omega-3 ratio under 4:1, as mentioned in my post about Why We Must Consume Omega-3 Fats. So what are the fats and oils to consume?

Sidenote: Oils are composed of fats. When you think of cooking oils, think fats.

The 10 “Primal-approved fats and oils”

These are fats and oils listed in The New Primal Blueprint, by Mark Sisson.

  • Animal fats: Chicken, duck, or goose fat; lard (pork fat); beef or lamb tallow; recycled bacon grease; and other animal fats. All these are great for cooking as they don’t oxidize at high temperatures.
  • Avocado oil: a mostly monounsaturated fat like olive oil, but with a high smoke point of 400 degrees (204 degrees C), so we can cook with it, which is what I buy avocado oil for.
  • Butter: great for cooking with too.
  • Coconut oil: another awesome choice to cook with.
  • Dark roasted sesame oil: because of its strong flavor, it works great in wok recipes.
  • High-omega-3 oils: these would be borage, cod liver, krill, salmon, and hemp seed oils. Great on cold dishes like salads. You can learn more about omega-3 fats in the following post: Why We Must Consume Omega-3 Fats.
  • Macadamia nut oil: this is another oil with a high smoke point (413 degrees F or 210 degrees C), great for cooking (or drizzle over food).
  • Marine oils: these refer to the high-quality fish and krill oils that we consume as supplements usually. For instance, every day I take Carlson fish oil.
  • Olive oil: extra virgin (and first cold press) only. It can be used for cooking, but only at low temperatures. Otherwise, it is great for dressings and to drizzle over food. You can learn more about olive oil’s health benefits in the following post: Olive Oil: a Daily Wellness Must.
  • Palm oil: unprocessed palm oil only can be used for cooking with too.

In summary


All the above oils are primal-approved, provided they are high-quality, well-sourced oils (the recommended animal fats have to be from pasture-raised animals). Knowing the above, it is easier to bypass the traditional vegetable/seed oils (canola, corn, soy, safflower, sunflower). These vegetable/seed oils are easily damaged by exposure to light, heat, oxygen, without even mentioning cooking itself.

Among the primal-approved fats, certain fats will probably work better for you than others, so always stay tuned to how your body reacts to what you are consuming. Now to your favorite fat(s) and happy cooking!

Reference

Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, pp. 241–43.

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Why olive oil?

How about a big colorful salad of mixed lettuces and greens with a diced avocado and a few other in-season picks? Then add a couple of sliced hard-boiled eggs, a can of fish, a few pieces of cut-up roasted chicken, or any other protein for that matter. And for the homemade vinaigrette, use extra-virgin olive oil only. Did you know “that we cannot absorb some of the most important nutrients in salad greens unless the dressing or the meal it’s eaten with contains some type of fat”? To this statement, Jo Robinson, author of Eating on the Wild Side, adds that according to a 2012 study, olive oil turns out to be the best oil to use in order to get those nutrients.

The composition of olive oil

We usually consider olive oil to be a monounsaturated fat because it contains 77% monounsaturated fatty acids, but it also has 13.5% saturated fatty acids, and 8.4% polyunsaturated fatty acids. The book Superfuel emphasizes that “[o]live oil, particularly high-quality extra virgin olive oil, contains oleic acid and polyphenol, which can dramatically reduce the susceptibility of LDL to oxidation and promote healthy lipid content.” So the higher the polyphenol content, the better. And a recent Ben Greenfield podcast highlights the fact that oleic acid, as well as DHA found in fish/fish oil, are the two fats most beneficial to the brain. Furthermore, Fat for Fuel, by Dr. Joseph Mercola, lists the following health benefits regarding olive oil:

  • Antioxidant powerhouse
  • Heart protection
  • Anticancer activity
  • Anti-aging benefits
  • Bone health

How to shop for olive oil

Shopping for olive oil requires a bit of vigilance as “[e]ven ‘extra-virgin’ olive oil is often diluted with other less expensive oils, including hazelnut, soybean, corn, sunflower, palm, sesame, grape seed and/or walnut. These added oils will not be listed on the label, so most people will not be able to discern that their olive oil is not 100 percent pure,” state Dr. James DiNicolantonio and Dr. Joseph Mercola in Superfuel. The “use by” or “sell by” date for olive oil is not the best indicator of freshness. It’s the “harvest” date” or “pressed on” date that is to look for on a bottle, and it should be under six months old. In the same way, you want to consume olive oil within six months. Also, it is best to only buy “extra-virgin” olive oil because when the label mentions “pure” or “light” oil, “olive oil” or “olive pomace oil,” this means that the oil has gone through “chemical processing.” I like to use the unfiltered Bragg organic extra virgin olive oil.

How to use olive oil

As olive oil is sensitive to air, light, and heat, you want to keep your bottle(s) in a cool area away from light and right away put the cap back on the bottle after each use to minimize oxidation of the oil. If you have a high-quality extra-virgin olive oil with a high polyphenol content, it can be used for cooking at moderate temperatures. Otherwise, it is best to use olive oil for dressings and to drizzle over your food, as mentioned in my article about The Primal Blueprint Food Pyramid. If the olive oil tastes rancid, has a fusty, moldy, wine, or vinegar flavor, you should discard it. These are the basics to know about olive oil. As a final note, I would highly recommend the above podcast which goes further into details about What Olive Oil Should Taste Like, The Scary Truth About Olive Oil, Can You Cook With Extra Virgin Olive Oil & Much More! To your daily dose of olive oil!

References

Dinicolantonio, James, and Joseph Mercola. Superfuel : Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health. Carlsbad, California, Hay House Inc, 2018, pp. 88-93.

“Extra Virgin Olive Oil: What It Should Taste Like & What To Look Out For.” Ben Greenfield Fitness – Diet, Fat Loss and Performance Advice, 8 Feb. 2020, bengreenfieldfitness.com/podcast/nutrition-podcasts/extra-virgin-olive-oil/. Accessed 15 Feb. 2020.

Mercola, Joseph. Fat for Fuel : A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy. Carlsbad, California, Hay House, Inc, 2017, pp. 90–92.

Robinson, Jo, and Andie Styner. Eating on the Wild Side the Missing Link to Optimum Health. New York Little, Brown, 2013, pp. 37-38.

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