Healthiest oils for home cooking/frying - seed oil, beef fat, olive oil, etc

[Biggerp73]

I've been dismissive of the seed oil paranoia and I think using beef fat/saturated fat is stupid, and I still think mostly the same thing, but I was doing a little research, and it seems the one danger with seed oils - really any unsaturated oil - is high heat, which can oxidize the oil and make it potentially toxic. And the worst problem is using the oil over and over again, as oxidation becomes much more severe. So in the case of restaurants using the same batch of oil to fry food all day long, something like beef fat could make more sense, even though the saturated fat isn't desirable, it doesn't oxidize the same way. But for home cooking, just using the oil one time, especially at reasonable temperatures, the unsaturated oils are superior (except perhaps for taste). But among the unsaturated oils you have a variety of options. Oils high in polyunsaturated fats, oils high in monounsaturated fats, highly refined and processed oils, etc. Now the higher the poly, the more the oxidation, and the higher the mono, the less the oxidation. So something like an olive oil, or better yet, a high oleic sunflower or safflower oil would be best for high heat cooking. Refining/processing is interesting, as with some oils it seems to decrease antioxidants, but in others it removes impurities, increases stability, and decreases oxidation. I'm thinking about just using olive oils or high oleic sunflower/safflower oils.

 

[qbkilla]

I'm no expert but I've heard seed oils are the devil coconut oil, avocados oil, olive are the best. Carnivore people use butter and I was a fan of the diet until last night's er trip for construction from 0 fiber.

Also just a side note I despise green veggies...but saute baby spinach in olive oil salt and top with a little parmisian cheese...I could eat it by the lb delicious for those who hate greens

 

[Chipper Jones78]

I was intrigued with the post title, so I clicked.

Then I stopped reading after the first sentence.

I'm not trying to be ass.

Perhaps add a few paragraphs next time.

It's an eye sore

 

[Biggerp73]

I'm no expert but I've heard seed oils are the devil coconut oil, avocados oil, olive are the best. Carnivore people use butter and I was a fan of the diet until last night's er trip for construction from 0 fiber.

Also just a side note I despise green veggies...but saute baby spinach in olive oil salt and top with a little parmisian cheese...I could eat it by the lb delicious for those who hate greens

Seed oils are healthy even when industrial processed and chemically washed but they can oxidize at high heat with can be a problem

Butter makes zero sense unless it's simply being used for taste

 

[qbkilla]

Seed oils are healthy even when industrial processed and chemically washed but they can oxidize at high heat with can be a problem

Butter makes zero sense unless it's simply being used for taste

It lubes the pan so the eggs don't stick

 

[Biggerp73]

I was intrigued with the post title, so I clicked.

Then I stopped reading after the first sentence.

I'm not trying to be ass.

Perhaps add a few paragraphs next time.

It's an eye sore

I've been dismissive of the seed oil paranoia and I think using beef fat/saturated fat is stupid, and I still think mostly the same thing, but I was doing a little research, and it seems the one danger with seed oils - really any unsaturated oil - is high heat, which can oxidize the oil and make it potentially toxic.

The worst problem is using the oil over and over again, as oxidation becomes much more severe, so in the case of restaurants using the same batch of oil to fry food all day long, something like beef fat could make more sense, even though the saturated fat isn't desirable, it doesn't oxidize the same way.

But for home cooking, just using the oil one time, especially at reasonable temperatures, the unsaturated oils are superior (except perhaps for taste). Among the unsaturated oils you have a variety of options. Oils high in polyunsaturated fats, oils high in monounsaturated fats, highly refined and processed oils, etc.

Now the higher the poly, the more the oxidation, and the higher the mono, the less the oxidation. So something like an olive oil, or better yet, a high oleic sunflower or safflower oil would be best for high heat cooking.

Refining/processing is interesting, as with some oils it seems to decrease antioxidants, but in others it removes impurities, increases stability, and decreases oxidation.

I'm thinking about just using olive oils or high oleic sunflower/safflower oils.

 

[Neuro1234]

I've been dismissive of the seed oil paranoia and I think using beef fat/saturated fat is stupid, and I still think mostly the same thing, but I was doing a little research, and it seems the one danger with seed oils - really any unsaturated oil - is high heat, which can oxidize the oil and make it potentially toxic.

The worst problem is using the oil over and over again, as oxidation becomes much more severe, so in the case of restaurants using the same batch of oil to fry food all day long, something like beef fat could make more sense, even though the saturated fat isn't desirable, it doesn't oxidize the same way.

But for home cooking, just using the oil one time, especially at reasonable temperatures, the unsaturated oils are superior (except perhaps for taste). Among the unsaturated oils you have a variety of options. Oils high in polyunsaturated fats, oils high in monounsaturated fats, highly refined and processed oils, etc.

Now the higher the poly, the more the oxidation, and the higher the mono, the less the oxidation. So something like an olive oil, or better yet, a high oleic sunflower or safflower oil would be best for high heat cooking.

Refining/processing is interesting, as with some oils it seems to decrease antioxidants, but in others it removes impurities, increases stability, and decreases oxidation.

I'm thinking about just using olive oils or high oleic sunflower/safflower oils.

I’m not sure about the oxidation when cooking etc etc. but I use Mac oil it’s got a great omega profile.

 

[Stewie]

Of all the people I follow and hold value to their perspective on several things health related is, Chris Masterjohn, PhD. Maybe I'm bias as he taught at my Alma mater as a postdoctoral researcher associate in comparative biosciences. Same thing with Layne Norton, PhD.

He's gone into some very extensively deep analysis on this particular topic. It would be worthwhile watching some of his videos and write-ups.

 

[Biggerp73]

Of all the people I follow and hold value to their perspective on several things health related is, Chris Masterjohn, PhD. Maybe I'm bias as he taught at my Alma mater as a postdoctoral researcher associate in comparative biosciences. Same thing with Layne Norton, PhD.

He's gone into some very extensively deep analysis on this particular topic. It would be worthwhile watching some of his videos and write-ups.

Just gave him a follow on IG and YouTube. A little concerned by his support for the "health" suggestions of RFK, but found one of his videos on seed oils to be informative. He ignores the empirical data about replacing saturated fats with PUFAS, but perhaps he is just taking it for granted. The mechanisms of PUFA actually oxidizing after they are already within the body is something I wasn't aware of and want to learn more about.

 

[Ares]

I use butter and regular olive oil as a 50/50 mix for home cooking. I´m hesitant to use extra virgin olive oil in heating because of possible oxidation even though I use some added to meals cold. As far as I´ve understood regular olive oil is OK for heating. And I also think that the thaught of saturated fat as evil is outdated, see e.g. https://pmc.ncbi.nlm.nih.gov/articles/PMC2824152/

 

[KingOfSushi]

I could eat it by the lb delicious for those who hate greens

Well… yeah no shit it’s delicious when you add oil and cheese

 

[luki7788]

just don't fry lol this is a bodybuilding forum not a masterchef lol
use an oven/air fryer, boil or stew and if you absolutely have to fry something use PAM

 

[hawkmoon]

I use rice bran oil when cooking my steaks or lean pork.
Spray for eggs. (sorry @luki7788 - I wish I has room for an oven!)

I think the seed oil fear is just the latest thing and there is plenty of research that shows most are just fine, though yes they can oxidize at high heat.
Some PUFAs change when heated; corn oil PUFA decreases under heat while SFA and MUFA go up.
We all know about Omega 3/6 balance.
I believe the body has mechanisms to counteract the in-vivo oxidation, and there are actually benefits to the NEO-PUFAs that are a by product of this process.

It's complicated, by like everything the poison is in the dose.

 

[luki7788]

another thing - I don't understand how you can care about the oil you fry in when from what I think things like pizza or other dirty food are often in your diet... first of all I would think about eliminating it and not about the 5g of oil you use - it's not hate, it's logic, although I know you will take it badly anyway

 

[KingOfSushi]

another thing - I don't understand how you can care about the oil you fry in when from what I think things like pizza or other dirty food are often in your diet... first of all I would think about eliminating it and not about the 5g of oil you use - it's not hate, it's logic, although I know you will take it badly anyway

Can he keep the milk and protein bars?

 

[Biggerp73]

I use butter and regular olive oil as a 50/50 mix for home cooking. I´m hesitant to use extra virgin olive oil in heating because of possible oxidation even though I use some added to meals cold. As far as I´ve understood regular olive oil is OK for heating. And I also think that the thaught of saturated fat as evil is outdated, see e.g. https://pmc.ncbi.nlm.nih.gov/articles/PMC2824152/

Extra virgin olive oil is more stable and safer and less prone to oxidation than regular olive oil

"Of all the oils tested, EVOO was shown to be the oil that produced the lowest level of polar compounds after being heated closely followed by coconut oil."

https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf

but heating can change the taste so if you are paying for an expensive EVOO because of the taste then you may not want to heat it

as far as saturated fat, its not evil in moderation, but calorie for calorie it is less healthy than unsaturated fat

 

[Biggerp73]

another thing - I don't understand how you can care about the oil you fry in when from what I think things like pizza or other dirty food are often in your diet... first of all I would think about eliminating it and not about the 5g of oil you use - it's not hate, it's logic, although I know you will take it badly anyway

How dare you. I don't take anything badly. You incredibly stupid man.

pizza once a week is less than 5% of my total diet

oils used at home are even less (the vast majority of all my meals are strictly zero fat), but who cares

if I can choose a healthier version why not

 

[maxrep24]

Grill, oven, air fryer, pressure cooker, slow cooker, zero oil needed, just add Mac, avacado or EVOO to your meal before eating if you need the added fats. If you’re cooking eggs/egg whites , or a ground meat on a frying pan just coat it with PAM or an avacado oil spray. Unless you’re talking about cooking a cheat meal once a week, I’m not sure why you need to cook your daily food in a bunch of oil

 

[luki7788]

How dare you. I don't take anything badly. You incredibly stupid man.

pizza once a week is less than 5% of my total diet

oils used at home are even less (the vast majority of all my meals are strictly zero fat), but who cares

if I can choose a healthier version why not

yes I know I am an idiot just like everyone else if I compare myself to you

 

[Biggerp73]

yes I know I am an idiot just like everyone else if I compare myself to you

sarcasm my guy

but yes everyone when compared to me ends up looking quite infantile

very true