The other day I saw a “real food” blogger giving away a tub of “organic ghee” to one lucky reader. I said to my husband, “What in the heck is ghee and why would anyone want it?” I thought that blogger sounded a lot more “hard core” than me about eating naturally…admittedly because I didn’t understand the reasoning behind the giveaway.
I’ve openly shared for months that oils are a weakness of mine and one of the last areas where our family could use a “real food” makeover. Trust me, the reader comments that call me out on my use of canola oil and cooking spray have not gone unnoticed!
So I am pleased to share that my period of “ignorance is bliss” is over, and to help me make this transition I've turned to Deliciously Organic blogger and cookbook author, Carrie Vitt. And I must share that after a brief conversation with Carrie about this post I went out and actually bought some organic ghee. I haven’t opened it yet, but I will hopefully find the perfect opportunity to start using it!
Before we dive into this post I want to say that if you tried to avoid refined oils 100% of the time it would be incredibly challenging to leave the house. So it's important to remember to strike a balance between your real food mission and reality.
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Here is a detailed explanation of oils from Carrie Vitt in the first-ever “100 Days of Real Food” guest post:
Healthy fats in your diet are essential to healthy living. Healthy unrefined fats enhance our immune and endocrine systems, are needed for energy, and help play an important role in the health of our bones.
Olive oil, for example, that is unrefined, uses olives that have been pressed to extract the oil, but the oil itself hasn't been filtered, heated, treated with chemicals, and so on. In other words, without getting too technical, it's in its pure state.
In a world where our attention is brought to the latest studies it is important to understand which oils are beneficial for the body and which ones to avoid. Overall, it is best to consume unrefined oils. Unfortunately, these are sometimes difficult to find, but I've tried to remove most of the legwork.
Oils to Avoid
Many of the oils used in the modern American diet are hazardous to our health. They are processed, cleaned with chemicals, and most come from genetically modified corn, canola or soy. Most oils found on the grocery store aisles are heated to very high temperatures during processing; this heat oxidizes the oils. Oxidation also creates free radicals that can damage the cells of our bodies so it is best to avoid them.
The processing increases the shelf-life of the oils and removes most of the natural flavoring, making them more attractive for the industrial food industry, but less attractive to the consumer. Vegetable oils, like canola and corn oil, are usually made with genetically modified corn, canola, and soy. So, I suggest you limit the use of such oils and stick with unrefined oils.
Here’s an easy checklist of oils to avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
- Margarine
- Any oil that is labeled as refined, hydrogenated, partially-hydrogenated
Recommended Oils and Fats
Coconut oil has gotten a bad rap over the last twenty years because many studies published about coconut oil were done on hydrogenated coconut oil. We should as a matter, of course, avoid hydrogenated oils of any kind so be sure to read the labels. Virgin coconut oil, processed without chemicals or high heat, is rich in medium-chain fatty acids that are quickly absorbed into the body for energy.
This naturally saturated, but not hydrogenated, fat is getting renewed attention among researchers as it becomes clear that saturated fats have many vital roles to play in our bodies.
When buying coconut oil, make sure you buy organic, unrefined, centrifuged oil. To receive the maximum benefits you really want to find the best oil possible. Coconut oil is extremely stable so it is great to use when higher heat is necessary.
In a typical recipe, coconut oil can be used as a replacement for other oils 1:1. If you are sautéing, however, I have found that you need less coconut oil than you may initially think (due to low water content), so use it very sparingly.
Check out Avocado Oil Vs Olive Oil for more information about two heart healthy oils.
Recipes Using Coconut Oil (pictured)
The best butter is from organic, pastured cows, unpasteurized, and preferably cultured. Bright yellow organic butter is a good indicator of butter made with milk from grass-fed cows. If you can' t find raw butter, which is made from raw milk, then try to use an organic, cultured product.
Olive oil is a wonderfully nourishing oil and is most beneficial when used in its raw form or processed at medium to low heat. Olive oil has a medium smoke point (visually starts to smoke) and so it' s best to cook with it at a medium heat or lower to prevent oxidation, which breaks down the nutrients.
When buying olive oil, look for oil that is extra virgin, cold-pressed, and unfiltered. This can be difficult because there are no regulations on labeling olive oil in the United States.
So, for instance, an oil labeled cold pressed or unrefined may not actually be so. The first thing to do when searching for a good olive oil is to find out where it comes from. Call the company, visit their website, and find out exactly how they make their oil. When you buy it, the olive oil should have a golden color and be cloudy (because it' s unfiltered), and come in a dark green bottle to slow oxidation. The oxidation process creates free-radicals which can damage the body' s cells.
Red palm oil is a beautifully rich red oil that contains oleic and linoleic acid. It's a highly stable oil that adds a rich flavor to recipes and is my favorite for popping popcorn.
Sesame oil is a stable oil that is great for cooking at high heats. I also love to add flavor by drizzling it over stir-fry before serving.
Flaxseed oil is rich in omega-3s and should be kept refrigerated until consumed. Since heat will oxidize this oil, it should not be used to cook with, but rather only added to salads, smoothies, and other cold foods. It is best to use this oil in small quantities because the body absorbs it slowly.
Some additional healthy oils and fats to use:
- Lard - preferably from organic, pastured animals
- Ghee (clarified butter) - good to use at high temperatures
- Tallow - preferably from organic, pastured animals
- Avocado oil - good to use at high temperatures
Keep in mind that even though you're not going to use certain processed vegetable oils in your cooking, it's almost impossible to completely avoid them if you are using processed foods, as they are found in thousands of packaged products. Therefore, make sure to read the labels on packaged foods to know what kinds of oils were used and choose products that use the most healthy ingredients.
I understand this new information can be overwhelming. There is a simple and practical way to make the change. My motto is “Make one change a week.” For example, this week you could buy some coconut oil and use it in your cooking and baking instead of canola oil. Or maybe you identify the foods in your pantry and fridge with processed oils and begin using healthier foods and ingredients. It’s your choice. You can do this!
If you find yourself asking, “Isn’t fat bad? Doesn’t fat cause heart disease? Doesn’t fat make me fat? Go to this post where I answer these questions and provide further resources.
About Carrie Vitt
Carrie Vitt began cooking as soon as she could peer over the countertops and by sixteen was working in the kitchens of her mother’s award-winning Dallas catering company, The Festive Kitchen.
When, as a young mother, Carrie found herself challenged by health problems that meant popping multiple medications each day, she decided to take matters into her own hands -- or rather, into her own kitchen. She switched her diet to whole, unprocessed, pure organic ingredients and noticed an improvement in a matter of days.
When her friends and family wanted to know how she did it, she began sharing recipes on her blog, www.deliciouslyorganic.net, and followed up in 2011 with a cookbook, Deliciously Organic. Husband, kid, and party friendly, Deliciously Organic is brimming with the recipes and flavors families love, all created using wholesome, unrefined, and organic ingredients.
Carrie lives with her husband, an Air Force test pilot, and their two daughters in Southern California.
Debbie says
I pledge 1 adult all/most of the time and 1 child every other week. I thought I was doing "well" by using olive oil for everything, including my baking. Now reading this shows me I may have done wrong thing as it's not intended for high heat cooking/baking. And here I've been sloshing 2 TBL in my home made bread, or 1/2 cup in my banana bread or into the skillet to get ready to cook some chicken... So, I've really been misusing it. Sounds like maybe best to get one oil specifically for baking/high heat as that seems to be the time I use it. Coconut oil? Or flaxseed?
100 Days of Real Food says
I tried using coconut oil in a bread recipe yesterday and it turned out great!
Debbie says
So, I see/read much of coconut oil used in baking... So, what about pan cooking - like cooking chicken or making scrambled egss (the not sweet stuff), etc? Use butter? Or coconut oil?
Betsy says
I use coconut oil to scramble eggs in and the coconut taste was very noticeable when I first started doing it but now I don't even notice it. That coming from someone who doesn't like coconut! That was my biggest fear in trying coconut oil because I hate the taste of coconut as a flavor, but it's been a smooth transition for me.
100 Days of Real Food says
Try butter unless it is really high heat...then ghee (a.k.a. clarified butter) would be better.
Courtney says
How about shortening? I have a non-hydrogenated vegetable shortening that I usually use to grease pans, especially in baking. Ok or a no-no?
Jennifer says
I am so ready to do this. Pulling the bucket of lard out of the freezer. I need to get a mister for our olive oil. that would make it a lot easier. 2 Adults and 3 children.
Ellen says
This is all very informative and I will have to rummage thru my cabinets to see what I have. I know there is grapeseed oil and sesame seed oil along with the olive, canola and (gasp) vegetable oil. I know I know, but dhusband is a royal pain who thinks he knows it all. I will have to toss all of it slowly.
As for the baking aspect, I will have my ds read all of this info. He is finishing up his first year of Culinary/Pastry and it will be interesting to hear his take on this.
All is not lost. I have gotten rid of many of the so called "healthy buttery spreads" and have replaced it with unsalted butter. Next trip to the market I will inquire about the coconut oil as well as ghee. I will slowly begin to introduce it.
Wish me luck ladies!
Amy @ A Little Nosh says
I don't think I'm ready for this challenge, but I definitely learned a lot from this post! Thanks!
The Table of Promise says
YAY!!!!! I am so proud of you for doing this!!
I think changing the fats in my family's lives was the MOST important thing that we did in the last year. I think the fat is the part of the diet that we get the MOST WRONG in the standard American diet. It is definitely the most controversial. My kids just aren't sick anymore and I think it is because of the fat in our diets.
Kudos for you! And while Ghee is great for people with lactose problems (because it is just butter with the solids removed) I don't use it because we don't have problems with dairy. We just use butter, coconut oil, beef tallow when we have it, olive oil and lard. Ain't nothing better than a pie crust made with lard!
Best!
100 Days of Real Food says
:) I used my coconut oil for the first time yesterday (to make cinnamon raisin bread), and it was great and easy to use. I am so glad I have a better understanding of this stuff now. And good for you and all of your changes as well!
Beth G. says
Did it change the flavor of your bread? I used coconut oil for the first time this weekend too, but it was just to cook pancakes and the flavor was fine. But, I was wondering about putting it in other baked goods
100 Days of Real Food says
I didn't notice a coconut flavor at all so I guess not!
Kika says
It does change the flavor in some baked goods. Muffins, banana bread, cakes, etc., are not noticeable to us (although we've been using it for a long time) whereas biscuits are.
Stacie says
We're already doing this at home so that won't be the trouble. I'm committing 1 adult and 2 kiddos for most of the week (we're already committed to going out once) and 1 adult to half the week (away for business the other half).
Michelle @ Turning Over a New Leaf says
I wonder, what about regular organic palm oil (color not specified), cottonseed oil, or peanut oil?
Shari says
Wow - something I'm already doing! I've been getting ghee at the Indian market for years. It is the best for cooking! However, I can definitely commit to being more careful about what is used in any processed foods. And I really need to give coconut oil a try. Count me in - 1 adult, 1 child.
Lee Anne says
We are in!! 2 adults, 1 child. I made "french fries", bakes potato sticks with coconut oil, that were soooo yummy tonight!
Deliciously Organic says
To answer some of the questions about sunflower oil - Sunflower oil contains over 50% omega-6 and minimal amounts of omega-3. Research continues to show the dangers of excess omega-6 oils in the diet so they should be strictly limited. Sunflower oil should not be consumed after it's been heated. Sunflower oil is more stable than other oils but it is difficult to find a truly cold-pressed version of this oil. It's better to reach for other oils such as organic coconut oil, butter, or ghee since they are higher in omega-3 fatty acids. (paraphrased from Sally Fallon's Nourishing Traditions) Again, it's all about making small changes!! Don't get overwhelmed, any change is a good change!
Kellyj - The only way to know if the brand of grapeseed oil you bought is processed with hexane is to call the company. Canola oil is also processed with hexane but unfortunately they don't have to identify this on the label. Expeller-pressed is a mechanical method for extracting oil from raw materials but doesn't necessarily mean they didn't use other ingredients to make, clean, or deodorize the oil.
Rachel - I buy the Food for Life sprouted corn tortillas, cut them in wedges, brush them with melted butter, and bake them in the oven until crispy. They are fantastic and so much better than store-bought!
Grace - Lard is a stable fat and a preferred fat for frying (it has a high smoking point). It is also an excellent source of vitamin D. Am I right that your main question about lard is that it is high in saturated fats? If so, I wrote a post about saturated fats here: http://deliciouslyorganic.net/hashed-browns/
And here is another articles about saturated fats that might help clear things up for you: http://www.westonaprice.org/know-your-fats/525-the-oiling-of-america?qh=YTozOntpOjA7czo0OiJsYXJkIjtpOjE7czo2OiJsYXJkZWQiO2k6MjtzOjc6ImxhcmRpbmciO30%3D (This article is long but incredibly interesting. A must read!!)
Here's one more:http://www.westonaprice.org/know-your-fats/526-skinny-on-fats?qh=YTo1OntpOjA7czo0OiJmYXRzIjtpOjE7czozOiJmYXQiO2k6MjtzOjc6ImZhdG5lc3MiO2k6MztzOjQ6IidmYXQiO2k6NDtzOjU6ImZhdCdzIjt9
Allision: Walnut oil contains high amounts of omega-6 so it's best to use sparingly. Unrefined walnut oil has a medium smoking point so it's better to use it at lower heats or simply to drizzle over food after cooking. Again, it's best to buy a walnut oil that is unrefined.
JP says
Is sunflower oil a good oil or a bad oil?
Kellyj says
Carrie,
Saw your post about Grapeseed oil. Is it all processed with hexane? I just bought a bottle (still unopened) for a baked good recipe. The brand, La Tourangelle, says it is 100% pure expeller-pressed oil. If that is also processed with hexane, I would want to return it. Thanks!
Grace says
Could you clarify upon the use of lard? I remember there was this huge deal when I was a child about not eating food made with lard and how it's unhealthy and will give you a heart attack, etc. More recently I've been seeing more people encouraging the use of lard, ie saving bacon fat and cooking their eggs in it, etc.
100 Days of Real Food says
All of that info when you were little about lard being bad (and about how margarine was good) was wrong! You should consider reading Pollan's book In Defense of Food.
Michelle says
Rachael, Xochitl chips are great. The ingredients are stone ground white corn, water and lime and "one of the following: organic palm super olein, non-hydrogenated expeller-pressed canola oil and/or safflower oil, and/or sunflower oil and or cottonseed/palm olein oil, sea salt."
The product info says no GMO.
Rachael says
We made the switch last summer, we only use olive oil, butter, and coconut oil. I LOVE all my baked goods so much more using only butter and coconut oil. They are even more delicious than before! I feel like this is not a hard one at all. Making desserts and snack foods homemade is the way to go. The only thing I struggle with is finding good organic tortilla chips. They all contain some bad oil, even if it's organic. 2 adults and 4 hungry boys!! :)
Michelle @ Turning Over a New Leaf says
Okay, we'll see how this one goes! This will be a real challenge eating out. I use olive oil, coconut oil, butter, and bacon grease (from local bacon) at home, so there's no issue there.
One adult. Uh... most of the week. :) I'm pledging to take more notice in how often I eat refined oils.
Jodie says
I haven't committed to a pledge until now. This is one I can do. After I get one under my belt it will be easier to take on a more challenging one. 2 adults, 1 kiddo, we are all in for the week.
Michelle says
Ordered some organic grass-fed ghee off Amazon, along with some Nutiva coconut oil. I'm checking with the farm we get our beef from to see if they sell lard or pork fat that can be rendered to lard.
allison says
what about organic walnut oil?
Natalie says
I think this is an easy one to commit too - I use mostly olive oil and also love sesame oil. I will push the vegetable oil and the spray to the back of the cupboard (or maybe closer to the trash can!!) :)
Caroline says
We (2 adults) are going to do this! I highly recommend purchasing a Mr. Misto oil sprayer. We've been using ours for two years now and it's a great kitchen gadget (if I can call it that). Can you recommend any brands of olive oil? Thanks!
Vickie says
Also, canola oil is made from GMO's...not good! Just got ghee at Earth Fare. Can't wait to try it, too!
Instead of PAM or other cooking sprays, I take a tiny bit of coconut oil and rub it on the bottom of the pan.(with my hands or with a paper towel)
Felicity says
I refuse to buy palm oil or any product that lists it as an ingredient, it contributes to the destruction of the rain forest.
HealthyMamma says
I agree with Felicity about palm oil and I'm surprised it's on this list. It may have health benefits, but it's not a sustainable oil. Why use it when there are plenty other better and more sustainable options.
Deliciously Organic says
To answer a few of your questions about grapeseed oil - "Grapeseed oil contains phenols that raise the smoke point. However it is very high in omega-6 fatty acids, so it not a good choice for our diets–we need to avoid excess omega-6 fatty acids as much as possible. Also, grapeseed oil is industrially processed with hexane and other carcinogenic solvents, and traces will remain in the oil." Dr. Mary Enig
The best oils to bake with are butter and coconut oil. You can replace vegetable oil and canola oil with coconut oil 1:1. Just make sure and buy an unrefined coconut oil. There is a brand or two out there that sell coconut oils in the store that are refined so make sure and check the labels.
TracyDK says
I've been doing this already. We're doing strictly butter, olive, and coconut oil here. We just recently made that switch though. There are three of us 2 adults and 1 child. (The other adult doesn't know how to handle himself in the kitchen without "vegetable oil" around. *L*)
Michelle says
Okay, I get to use lard? Real lard? No Crisco? How do I sign up?
100 Days of Real Food says
Yes, lard is okay! Just leave a comment saying you take the pledge.
Betsy says
Be careful of the lard brands sold at the grocery stores as most of them these days are made with partially hydrogenated vegetable oils (which kind of makes the whole point of it all moot, right!?). Read the labels carefully. The best way to get REAL lard is straight from a butcher.
Jude says
I don't use much oil except for salad dressing.I am curious about the coconut oil for stir fry so off I go to buy some. And a spritzer for the oil! As my cats don't eat oil, it will just be me...and any friends I experiment on!
Dana says
I was inspired to change up my oils thanks to Heidi Swanson's cookbooks and her excellent, blog 101cookbooks.com - she even makes her on ghee, which sounds easy although I haven't tried it yet. I bought a Misto sprayer for about $9 and fill that with olive oil for cooking - this is way cheaper than continuing to buy products like Pam plus you don't get the additives (propellants?) that are found in these products.
Maggie says
Can I ask what's wrong with Grapeseed Oil? I believe it is nutritionally identical to olive oil, and is often applauded environmentally for being a great way to use leftover (otherwise wasted) product from wine making. Just curious what the rationale there was..?
Sarah says
another great option is (coldpressed) sunflower oil, but because nobody mentioned it before I don't know if they sell it in the US? I don't know if you can use it in all your baked goods, but I always use it in my tortilla's for example.
Heidi says
Nicola, I thought the same thing! In fact, I SWITCHED recently from olive to grapeseed. Guess I'll have to switch back!
Megan says
What is the best oil to bake with? I tend to use canola.
Betsy says
Butter or coconut oil. In a pinch olive oil can also be used.
Nicola says
Why is grapeseed oil on the no-go list? I always thought that was a goodie... :(
sheri says
we've done pretty good with this one for the last several months already! olive and coconut oils are the only ones in our pantry since i read more about gmos and vegetable oil. i recently bought some coconut ghee...a combination of ghee and coconut oil...and have been pleasantly surprised at the added buttery flavor in baking items. i also bought a "misto" canister mister for spraying olive oil on my baking pans instead of using pam or any another aerosol cooking spray. this one is not really a very tough challenge when you realize that you can replace most oils with coconut oil in cooking...or even better, substitute applesauce or pumpkin for oil when baking!!! now processed foods are a different story... 2 adults and 3 kids are in!!!
Trista says
We also almost always do this, but I'd like to try a better olive oil and I actually use olive oil for my face wash (THE best face wash EVER!!), but have actually read that Grape Seed Oil is better for that due to the Vitamin E in it.
Oh, and as far as the cooking oil sprays go...we put our oils into a spritzer bottle and it works wonderfully!
Sabrina says
I'm in! I bought Carrie's cookbook and love the recipes. I purchased many of the oils she suggests, such as Red Palm and Coconut. You can even find coconut oil sprays to remove PAM. I've made the change and see a huge difference in the amount of oils I cook with and use on my food. It even helped me to transition to using less oils for body/skin/hair care!
1 adult, all week!
Aron says
This one I can do. The only refined oil in my house is Veg oil and we barely use that one as it is. Yay for a successful pledge week :D
Jessi a says
This may be a silly question but what about the organic olive oil cooking sprays?
Richelle says
I pretty much do this already. I'll cut out the one or two processed foods I still eat and do it! One adult and one child for the whole week.
(What about peanut oil?)