Need dieting advice!

[Fadi]

I like eating leafy greens, corn, and oily fish (maybe not sardines so much but salmon for sure), but feel like I need more omega-3 for my creaky brain. So going by what you're saying, there is no point in getting fish oil in it's naked form because it's destabilised by the time it's on the store shelf? Or not supplement at all and allow diet to take care of itself?

And what can we use to cook with, if polyunsaturated oils are out of the question? I use coconut/butter/extravirgin olive oil but some dishes need more subtlety in flavour than that.

Light olive oil for cooking and extra virgin for salads etc. Omega 3 fatty acids from fish or omegs 3 eggs if you wish to go the non vegan way (for example). If you go vegan way, I say don't fall for the hype that is "healthy" fats in the form of flaxseed oil, chia seeds , hemp seeds etc etc etc! Always question so called "health" or "super" foods that someone has hyped up beyond what your nana ate when she was a young lady.

Don't fall for the canola oil hype either, ...if you have respect for your eye health. even though it's not polyunsaturated as corn or safflower oils, and very much close in its composition to olive oil with its high omega 9 fatty acids, it's got a nasty substance that your eyes can do without. Don't take my word for it, but please do your research and you'll find what I'm saying to be true.

Coconut oil (in the cold pressed extra virgin) is something I would want to use in cooking. Why would I buy a cold pressed oil, only to bring heat onto it, it doesn't make sense. Similarly with the cold pressed extra virgin olive oil. There are better and more heat stable fats like ghee (clarified pure butter fat), one of if not the most stable of all fats (and brings an amazing taste to foods). I'll leave it here for now ok. Ask if you have more questions...

 

[0ni]

Cooking in canola is perfectly fine for your eyes

 

[Fadi]

Trans fatty acids. Who hasn't heard of the danger this type of fatty acid causes, creating a serious risk of heart disease? Let's look at that benign looking canola oil bottle sitting on one of the shelves in your supermarket.



What can you notice from the above chart? Notice the level of omega 3 fatty acids that is found in canola oil? Now ask yourself this question: what happens to that 11% of omega 3 fatty acid when it is subjected to heat-intensive processing that the canola oil as a whole is subjected to? Well, rancidity (and all the nasties that it causes in our body aside for a moment), the unpleasant odour that results through this processing would have to be well taken care of or no sane consumer would ever go near such an oil, let alone buy it. Enter the process of deodorisation, turning a large amount of canola's omega-3 into trans fatty acids....extremely unstable fatty acid remember!

I know for a fact that my ancestors consumed as well as manufactured cold pressed extra virgin olive oil. It's an oil that goes back thousands of years. I make 40 litres in a good year out of 14 olive trees that I have. I'm not suggesting for a moment that olive oil is somewhat better or healthier than eating an olive. Naked fats, all naked fats are powerful ingredients that need to be treated with respect, as they can have a profound effect on our bodies.

I personally like to stick with what I know and what has a track record behind it. Each to his or her own to consume whatever they see fit for their health and the health of their loved ones. An olive (especially the Sicilian olive in brine) with its L casei bacteria is great for one's health (especially mouth / oral health),...so is an avocado and a formidable powerhouse that is an Aussie macadamia nut...all these three foods are kings when it comes to omega 9 fatty acids.

I just had to come back and make an edit here, after looking closer at the above chart. The safflower oil I know from memory to be very high in the polyunsaturated (unstable) omega 6 fatty acids. The chart above has its omega 9 as being the highest,..that is simply wrong,..possibly a mistake by whomever put that chart together.

 

[0ni]

Trans fatty acids. Who hasn't heard of the danger this type of fatty acid causes, creating a serious risk of heart disease? Let's look at that benign looking canola oil bottle sitting on one of the shelves in your supermarket.

View attachment 10800

What can you notice from the above chart? Notice the level of omega 3 fatty acids that is found in canola oil? Now ask yourself this question: what happens to that 11% of omega 3 fatty acid when it is subjected to heat-intensive processing that the canola oil as a whole is subjected to? Well, rancidity (and all the nasties that it causes in our body aside for a moment), the unpleasant odour that results through this processing would have to be well taken care of or no sane consumer would ever go near such an oil, let alone buy it. Enter the process of deodorisation, turning a large amount of canola's omega-3 into trans fatty acids....extremely unstable fatty acid remember!

I know for a fact that my ancestors consumed as well as manufactured cold pressed extra virgin olive oil. It's an oil that goes back thousands of years. I make 40 litres in a good year out of 14 olive trees that I have. I'm not suggesting for a moment that olive oil is somewhat better or healthier than eating an olive. Naked fats, all naked fats are powerful ingredients that need to be treated with respect, as they can have a profound effect on our bodies.

I personally like to stick with what I know and what has a track record behind it. Each to his or her own to consume whatever they see fit for their health and the health of their loved ones. An olive (especially the Sicilian olive in brine) with its L casei bacteria is great for one's health (especially mouth / oral health),...so is an avocado and a formidable powerhouse that is an Aussie macadamia nut...all these three foods are kings when it comes to omega 9 fatty acids.

I just had to come back and make an edit here, after looking closer at the above chart. The safflower oil I know from memory to be very high in the polyunsaturated (unstable) omega 6 fatty acids. The chart above has its omega 9 as being the highest,..that is simply wrong,..possibly a mistake by whomever put that chart together.

The Quest for the Optimal Cooking Oil: Heat Stable, Low PUFA & Cholesterol Free - High MUFA Sunflower / Canola, Olive, Coconut & Avocado Oil Qualify for the TOP5 - SuppVersity: Nutrition and Exercise Science for Everyone
Now that we know that we want an oil that's relatively low in PUFAs, high in (natural) antioxidants, cholesterol-free and has a high smoking point, a few candidates come to mind:

• High oleic acid canola (or rapeseed) or high oleic acid sunflower oil - Both contain a low amount of PUFAs, no cholesterol, and have relatively high a smoking points of 194°C and 200°C, respectively.

Who fries above 200C? No moron that I know of, that's for sure