Oil and Butter

What we cook with is just as important as the food we choose to cook and consume. Remember that my daughter has a significant corn allergy, so corn oil and vegetable oil were off the shelf for us. Let’s talk a little bit about corn for a moment. What is corn’s purpose? Most of the corn available is grown in the USA and is genetically modified. For many people corn causes gas, bloating, IBS and, in my daughter’s case, hives and abdominal pain. A third of the USA’s corn is used to feed cattle, hogs, and poultry. Let’s not fool ourselves, we want those animals to get fat. Why would I want to consume what we are intentionally using to fatten our animals? Additionally, corn is used as a filler in food products, toothpaste, and even some air fresheners. Who knew right? 

Okay, back to oils. Interestingly coconut oil is controversial. There is continual debate surrounding the amount of saturated fatty acids found in this oil. In the end, most feel that coconut oil contains lauric acid, which acts like a long chain triglyceride and may contribute to increased levels of LDL cholesterol.

Olive oil mainly contains oleic acid which is an omega-9 fatty acid. There is research that suggests that using olive oil can assist in lowering the rate of heart attack and stroke. Cold pressed extra virgin olive oil has antioxidant properties as well. It can also tolerate high heat when cooking.

Canola oil has low levels of saturated fatty acids and high levels of unsaturated fat. Although not as good in high heat, Canola oil is good to quickly sauté with. There is some research that suggests it is a good oil to use with reducing overall LDL cholesterol.

Vegetable oil has the highest levels of poly unsaturated fat and low levels of antioxidants. Some research suggests it can release harmful compounds when heated.

Avocado oil has similar properties to olive oil in terms of antioxidant properties and has LDL cholesterol reduction properties. It holds up well in high heat cooking as well. A note of caution, look for unrefined and cold pressed avocado oil. Many refined products are produced using chemical solvents and bleach.

Grapeseed oil is also similar to olive oil in terms of nutrients and health benefits. However, grapeseed oil is higher in polyunsaturated fat and lower in monosaturated fat than olive oil.

Butter versus margarine. Butter is a dairy product comprised of cream, salt, milk fat and water. Margarine is made from liquid vegetable oil and processed hydrogen (hydrogenation processing). This process alters the molecular structure of the fatty acids to make it a solid. Margarine also has higher trans-fat than butter.