Know Your Oils

I often get asked about oils, and what the proper oils are for cooking, salad dressings, baking, smoothies, and everything else. There are a few simple rules to follow with oils:

1. Don’t rely on only one oil for all of your needs. They have different smoke points and health benefits, and it is important to understand the differences so you get the most out of your oils.

2. Always purchase the highest quality oils you can find. Organic, cold-pressed, extra-virgin… you want the least processed form of the oil. The more processing the oil goes through, the fewer nutrients it will retain.

3. Store your oils properly. Some oils are hard at room temperature and can be kept in a cupboard. Others are sensitive to heat or light, so should be in darker bottles and kept away from the stove. For example, olive oil is very sensitive to heat and light. Yet, many people store it right next to their stove for easy access, or in a cupboard over the stove. The heat will spoil the oil and make it rancid, eliminating many of its important health benefits. Oilve oil should be kept in a cool, dry cellar or even a refrigerator if you live in a warmer climate. Flaxseed oil is another one that spoils easily and should be refrigerated.

4. Keep all fish oil supplements in the fridge as well to keep those healthy fats in tact.

5. Know the smoke points of your oils. Many use olive oil for cooking. However, did you know that its smoke point is only 325 degrees F? That means that heating olive oil to anything over 325 degrees F will begin to generate free radicals (cancer-causing agents you read about often) and change the chemical structure of the oil such that nutrients are destroyed. If you know the smoke points of your oils, you can use proper oils for cooking, salad dressings, and drizzling over pasta or veggies.

6. Myth: Oils will make me fat. This is NOT TRUE! As long as you are purchasing high quality, healthy oils such as extra virgin, cold pressed olive oil; extra virgin coconut oil; and organic flaxseed oil, they can only benefit your health. They are great for weight loss, hormonal balance, increasing metabolism, clearer thinking, energy levels, improving intestinal bacteria and health, and more. Healthy fats make up our cell walls, and when we avoid them, our cells become clumsy and sluggish, leading to weight gain and other unwanted symptoms.

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The Spectrum Organics website has a great chart for the different smoke points of oils (found HERE). I recommend printing this out and hanging it in your kitchen. Try a few new oils this month. When you buy high quality oils, they contain many essential fats and other nutrients that can help keep you and your family healthy!

Flaxseed Oil

After yesterday’s post on flax seeds and the “whole” vs. “ground” debate, I realized I failed to even mention the “oil” option! I’ve talked about flaxseed oil once before briefly, but I thought I’d give a bit more detail on why many use it to enhance their health and balance.

When purchasing flaxseed oil, make sure you buy organic cold-pressed. This is the purest form and will have the most nutritional benefits. The oil is very rich in essential fatty acids, and many call it a “balanced” oil because it actually contains the building blocks for both omega-6 and omega-3 fatty acids. Many studies have shown that flaxseed oil reduces the pain, swelling and inflammation of arthritis; lowers blood cholesterol and triglyceride levels; and even helps reduce the hardening effects of cholesterol on our cell membranes. Wow!

People who suffer from dry skin will really benefit from flaxseed oil. In addition, it can help people who have more serious skin issues such as psoriasis or eczema. It will help incorporate more essential fatty acids into the cell membranes, which improves the skin’s moisture greatly.

Some experts estimate that 80% of Americans are not obtaining enough essential fatty acids from their diets. While not surprising, this is significant because essential fatty acids are so crucial to protecting us from diseases such as cancer and heart disease, as well as countless more mild health issues. Some other ailments that can be improved with the use of flaxseed oil include autoimmune disease, multiple sclerosis, rheumatoid arthritis, skin diseases, and more.

The best way to consume flaxseed oil is to add it to foods. While not stable enough to use for cooking, it works well in things like smoothies, salad dressings, pasta, or even as a dipping oil for bread (with some sea salt and pepper, of course!).

Have a great weekend!

Flax Seed: Whole or Ground?

People often ask me which type of flax seed they should be eating: whole or ground? My quick answer is to eat the ground flax seeds, because more of the fiber is absorbed. When whole seeds are consumed, they usually travel right through your digestive system and out into the toilet. But, I think a deeper explanation is needed.

First of all, why even eat flax seeds in the first place?

They are a great source of omega-3 essential fatty acids, magnesium, potassium and fiber, and a good source of B-vitamins, protein and zinc. Flax seeds are very low in calories. The best part? They’re so versatile! They have sort of a nutty flavor that can be mixed into water or juice; added to yogurt, smoothies, salads and cereals; and I even add ground flax seed into things I am baking for an extra dose of fiber.

The main difference between whole and ground flax seeds is the type of fiber you are getting. There are two main types of fiber – soluble fiber and insoluble fiber.

Soluble fiber dissolves in water and forms a gel in the digestive tract. As it mixes with other fluids in your body, it expands and makes you feel full. Soluble fiber also slows down digestion, especially digestion of carbohydrates. This is why it is recommended for people with blood sugar issues or diabetes. By slowing digestion, it prevents severe spikes in blood sugar after carbs are eaten.

Insoluble fiber does not dissolve in water, but it binds to water and minerals. It feeds the healthy bacteria in the colon, and bulks up stools for healthier elimination. By aiding in bowel movements, insoluble fiber helps the body eliminate toxins more regularly and therefore keeps the internal environment healthier and more in balance.

The outer shell of a flax seed contains insoluble fiber, and the inside of the seed contains soluble fiber. Since insoluble fiber does not dissolve in water, a whole seed will not break down inside of us. So, we get the benefits of the insoluble fiber but we simply eliminate the soluble fiber. Therefore, when the flax seeds are ground, we release the soluble fiber and can benefit from both types. However, if you are eating crackers or muffins that have whole flax seeds in them, it’s not a wasted effort. You’ll still benefit from the insoluble fiber.

You can buy whole flax seeds and grind them yourself at home, in a coffee grinder, blender or by hand. Or, you can take the easy route and purchase ground flax seed. Once the flax seed is ground, it needs to be refrigerated. Ground flax seed spoils quickly and will lose many of its nutritional benefits if not kept in the refrigerator or freezer.

I hope this helps! Even though many of us knew that ground flax seed was better than whole flax seeds, I think it’s important to understand the “why” behind the choices we make.

Oil Supplements for Health

Fish Oil

When most people think of oil supplements, they think of fish oil. It has become very popular, and is recommended for many different people due to its wide array of health benefits. Fish oils contain EPA and DHA, which are omega-3 long-chain unsaturated fatty acids. They have anti-inflammatory benefits, have been shown to reduce LDL cholesterol and raise HDL cholesterol levels, and even can help reduce triglyceride levels and blood-clotting potential. For all of these reasons, fish oil is an important supplement for those who are more prone to cardiovascular disease or who currently suffer from things like high cholesterol or high triglycerides. But the benefits of fish oil go beyond cardiovascular disease prevention and support. Fish oil can also help with joint pain, dry eyes, dry or blemished skin, flexibility, asthma, and more. Although these same health benefits are found in many types of cold-water fish, most of us don’t eat enough cold-water fish so the supplements help. I recommend fish oil for most people, in addition to including high-quality cold-water fish in the diet.

Flaxseed Oil

Flaxseed oil is another popular supplement. We frequently use ground flaxseed in our smoothies or yogurt. It can be beneficial for those suffering from obesity, because it helps increase arterial blood flow. Flaxseed oil contains the building blocks for omega-3 and omega-6 fatty acids, but our bodies must do the conversion themselves to obtain full benefits. Some research suggests our bodies do not efficiently make this conversion, and therefore we should consume other types of oils where the conversion is already made (such as fish oil). I think flaxseed oil is still a great part of a well-rounded diet. It helps with dry skin and is easy to use in smoothies, salad dressings, or on top of cooked veggies.

Wheat Germ Oil

Wheat germ oil can be beneficial for internal use or external application to burns, sores, scars, and other skin problems. Its high vitamin E content helps to protect the health of the skin. I’ve had many knee surgery patients in my family, and vitamin E is always a main component of post-surgery care. Since vitamin E is a strong antioxidant, wheat germ oil is more stable than other oils. However, I’d still recommend keeping it in the fridge, just to be safe.

Evening Primrose Oil

Evening primrose oil comes from the seeds of a primrose plant and contains high amounts of GLA, which is similar to omega-6 fatty acids. This plant has been used medicinally for hundreds of years, both externally for skin problems and internally to treat things like asthma, digestive issues, gynecological problems, and to help with wound healing. Some even consider it a “cure-all”. More recent research has revealed even more benefits of evening primrose oil, such as arthritis pain relief, PMS relief, help with eczema, anti-inflammatory effects, and help with cardiovascular disease and allergies. I haven’t tried evening primrose oil personally, but a few of my teachers have brought it up in class as being an amazing oil and recommend keeping it in the house.

These are just four oils that can be used therapeutically as well as for every day nutrition. I love foods like this, because it’s almost as if your refrigerator is also your medicine cabinet – a very appealing thought, at least for me. I recommend just giving one or two of these a try if you believe you could benefit from them. The great thing about using nutrition as medicine is there are rarely any side affects!