what should you use to cook with? Healthy alternatives include:
• Coconut oil —
This is what I believe is the best cooking oil. It has a number of
valuable health benefits, including a positive effect on your heart and
antimicrobial properties. It’s also a great source of energy, thanks to
its medium-chain fatty acids (MCFAs). When consumed, the MCFAs are
digested and converted by your liver into energy that you can
immediately use. Coconut oil also helps stimulate your metabolism to
encourage a healthy weight profile.
• Olive oil —
This oil contains healthy fatty acids that can help lower your risk of
heart disease. While the standard recommendation has been to avoid using
olive oil for cooking and to only use it cold, recent research10 in which 10 popular cooking oils were compared,
contradicts this advice, showing extra-virgin olive oil actually scored
best for both oxidative stability and lack of harmful compounds
produced when heated.
• Grass fed butter — Raw, organic butter made
from healthy grass fed cows’ milk contains many valuable nutrients,
including vitamins A, D, E and K2. Furthermore, it contains various
minerals and antioxidants that support good health.
• Organic ghee, which has been used for cooking for thousands of years, is another good choice.
A word of caution is warranted, however.
Fake olive oil abounds, so it’s important to take the time to
investigate your sources. Tests reveal anywhere from 60 to 90 percent of
the olive oils sold in American grocery stores and restaurants are
adulterated with cheap vegetable oils or nonhuman-grade olive oils,
which are harmful to health in a number of ways.
Peanut oil and sesame oil are two other healthy options. While both are high in omega-6, peanut oil is high in antioxidants, and sesame oil has been shown to benefit diabetics. The caveat with these two oils is that you need to consume them unheated and in moderation, so as not to throw off your omega-6 to omega-3 ratio.
Peanut oil and sesame oil are two other healthy options. While both are high in omega-6, peanut oil is high in antioxidants, and sesame oil has been shown to benefit diabetics. The caveat with these two oils is that you need to consume them unheated and in moderation, so as not to throw off your omega-6 to omega-3 ratio.
Black Seed Oil — The Forgotten Gem
Black seed (Nigella Sativa) oil is
another exceptional fat with a long history of use in traditional
systems of medicine, including Ayurveda and Siddha. The most abundant
active plant chemical in black seed is thymoquinone; other bioactive
compounds include ?-hederin, alkaloids, flavonoids, antioxidants and
fatty acids.
As for its antioxidant activity, black cumin seed has been found to be far more potent than vitamin C.
How to Use Black Seed Oil
Black seed oil is a highly undervalued
and oft-forgotten kitchen staple. When used in cooking, it imparts a
warm, slightly bitter flavor that tastes something like a blend of
thyme, oregano and nutmeg.
A mixture of black seed oil, honey and
garlic also makes for a powerful tonic that can help soothe coughs and
boost immunity, especially during cold and flu season or if you feel
like you’re coming down with an infection.28
Like all seeds, black seed oil is high
in polyunsaturated fats. So, when taken in excess, it could make your
mitochondrial membranes more susceptible to oxidation.
For this reason, I suggest limiting your
daily intake to 1 to 2 tablespoons or less. A simple way to get a small
amount of black seed oil into your diet on a regular basis is to use it
in your homemade dressing. Here are a few suggestions:
- Mix apple cider vinegar, black seed oil, fresh lemon juice, cilantro and tahini. Experiment with the ratios to enhance the flavor you enjoy the most
- A simple and yummy dressing that goes particularly well with broccoli, asparagus or salad greens includes: 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, one-half teaspoon minced garlic, a dash of ground black pepper and a few fresh basil leaves, chopped
- Alternatively, you can use apple cider vinegar and/or black seed oil as substitutes for other oils and vinegars in whatever dressing recipe you’re already using. Keep in mind that the black seed oil does have a spicy kick to it, so substituting the full amount may make it too spicy. Start by adding just a small amount, and experiment to find the ratio of vinegar, olive oil and black seed oil you enjoy
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