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.
Jennifer says
It says to stay away from grape seed oil, the Fresh 20 uses it in some of their recipes. Can I use olive oil instead? Or does that affect the outcome of the meal?
Assistant to 100 Days (Amy) says
Hi Jennifer. I think the substitution would be fine, however, a lighter olive oil would have less impact on flavor. ~Amy
Amy says
I was always told grapeseed oil is a healthy oil and I was surprised (and disappointed) to find it on the list. I have multiple flavors of organic cold pressed grapeseed oil in my pantry! Can you tell me why its one that should be avoided? Thanks!
Assistant to 100 Days (Amy) says
Hi Amy. Most Grapeseed oil is chemically extracted (refined) with hexane which is a process we avoid. Hope that helps. ~Amy
Maryjo says
Grapeseed oil is one of the healthiest oils to cook with providing it is cold or expeller pressed. http://www.mywildtree.com/maryjoc
Would love to see this site research and write about all the MANY benefits of using it!!
Assistant to 100 Days (Amy) says
Hi Maryjo! Would you mind sending me a link to what you use? Thanks. ~Amy
AK says
Just read that Grapeseed Oil is not recommended. Did some research and found this article. http://rense.com/general85/grapeseed.htm An actual explanation as to why something is bad for you. Not just a reused opinion. Something the health world is in short supply of.
Jessica says
Hi, I would like to read the research articles you are referring to as far as saturated fats having health benefits. Dietary recommendations are to limit saturated fats as much as possible and daily intake should be less than 10% of total calories due to the notion that they can raise LDL cholesterol.
Jason Leake with 100 Days of Real Food says
Jessica - This was a guest post by Carrie Vitt and she is not monitoring comments, but I recommend you read In Defense of Food by Michael Pollan. I also just finished Pandora's Lunchbox by Melanie Warner which discusses refined oils and how they are processed.There are also some other books in our recommended reading section that you may want to check out. Most of these books have ample references. Since we've switched to real food our LDL (bad) cholesterol levels have remained healthy while our HDL (good) cholesterol levels have improved dramatically. Your body needs healthy fats and the low-fat diet mentality is bogus.
Jessica says
Hi Jason- thank you for the reply and thank you for the book references. I suppose I should let you know I am a registered dietitian and definitely agree that healthy fats are definitely needs and should make up around 30% of our total daily intake of calories. I also believe that unrefined oils are the best and that healthy fats (unsaturated and omega-3s increase HDL and improve total cholesterol. I guess my biggest interest is the coconut oil and that it contains 12g of saturated fats per tablespoon. Why not just use olive oil or other unrefined oils with unsaturated fats as a healthy fat source? Olive oil is mostly composed of monounsaturated fats- about 9g and about 1g of saturated. I am open to new thoughts but just curious why the coconut oil?
Jason Leake with 100 Days of Real Food says
Hi Jessica - Sorry for the delay in getting back to you. Coconut oil is more appropriate for high temperature cooking and baking than olive oil, and Lisa recently posted the following on Facebook:
Here is what I use instead of refined oils...
For baking (in place of liquid vegetable oil): Melted butter or melted coconut oil
For baking (in place of solid shortening): Cold/solid butter or coconut oil
For low temperature sautéing: Olive oil, real butter, or clarified butter (a.k.a. ghee)
For high temp sautéing: Clarified butter (a.k.a. ghee), coconut oil, or pastured lard
For deep-frying (high temp): Pastured lard or coconut oil
If you are new to coconut oil here's how it works (it can be kind of tricky): https://www.100daysofrealfood.com/2012/02/07/how-to-cook-with-coconut-oil/
Check out this article on coconut oil's health profile. I'm not personally familiar with the author, but he includes information I've seen from a variety of sources.
Jessica says
Also, thanks for the book recommendations. I will definitely be checking them out. Thanks for your insight too!
qamaniac890 says
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Nicole says
What brand of organic coconut oil and olive oil do you recommend ??
Assistant to 100 Days (Amy) says
Hi Nicole. We often buy Trader Joe's organic coconut oil because it is hard to beat their price. There is not really an olive oil brand we recommend. And, there is no shortage of good choices for olive oil. Hope that helps. ~Amy
Donna says
So glad I have found this site. Subscribed right away. I look forward to being more healthy in my cooking. I've done it before and got past gallbladder problems and then, yes, I felt so good, I just began to slip down the slippery slope of eating what everyone else eats, and then, another attack of gallbladder symptoms.....so I have committed that this is a LifeStyle forever.
Ruth says
With all the recent re-hash (thanks to Dr. Oz) of adulturated extra virgin olive oils, is there any particular brand that has a 100% pure reputation? Is a USDA certified organic label a guarantee that EVOO is 100% pure olive oil?
Assistant to 100 Days (Amy) says
Hi Ruth. This might be way more information than you wanted on olive oil, but check out this link: http://www.foodrenegade.com/your-extravirgin-olive-oil-fake/ ~Amy
Alise says
Is walnut oil good to use?
Assistant to 100 Days (Amy) says
Hi Alise. Walnut oil is not on our list of recommended oils. ~Amy
Alise says
I am confused about the coconut oil. Is there a liquid coconut oil or is it all solid?
Ruth says
It is solid at temps below 76-77 degrees. Most houses are kept below that temp. You can gently melt it numerous times without affecting the quality of the oil.
Assistant to 100 Days (Amy) says
Hi Alise. Coconut oil is solid at room temperature. It is necessary to bring it to liquid form for some recipes. This post will explain: https://www.100daysofrealfood.com/2012/02/07/how-to-cook-with-coconut-oil/ ~Amy
Natasha says
I may have missed it in the comments, but is palm oil a good choice? I saw where you mentioned red palm oil, but what about palm oil with monoglycerides?
Assistant to 100 Days (Amy) says
Hi Natasha. This post from the Food Renegade addresses palm oil: http://www.foodrenegade.com/healthy-fats/. ~Amy
lauren says
I agree with Valerie. I recently found at Whole Foods, in the local section, expeller pressed, non-GMO, locally grown Canola oil. Why would this be a bad oil to use? I bought some, because I think it will be just fine for my family...and hopefully with this pledge!
Valerie says
I fear your info on canola is incomplete, it is now available in a cold press ,and is a healthy alternative to palm oils that are still an unproven healthy choice ,and much more environmentally unkind. They travel further and do not support local economies.
Julie says
I'm curious about sunflower oil too. Any info would be appreciated!
Assistant to 100 Days (Jill) says
Hi Julie. Here is some information shared previously by Carrie Vitt from Deliciously Organic regarding 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)". Hope that helps. Jill
Natalie says
What about sunflower oil? Thanks!!!
Assistant to 100 Days (Jill) says
Hi Natalie. Here is some information shared previously about sunflower oil from Carrie Vitt at Deliciously Organic. “Sunflower oil is another highly processed oil and is very high in omega-6 fatty acids, so it’s best to choose an alternate oilâ€. Jill
Lorena says
I am just starting out with real foods and so far, i am loving it! Thankfully, so is my mom! My stepdad is just going along with us but its not really a big deal for him. We went to whole foods today and spent about $250! We were a little surprised but we did get a lot of awesome, real foods and I am going to be making stuff all day tomorrow. I cant wait to get started. I love cooking real foods! I was a little disappointed that i didn't find avocado oil today, though. I wanted to make some salad dressing with it. Where would I find avocado oil? I live in Texas. Would it be with all the other oils in the store? Thank you so much for this blog. It is a life saver! I've never been comfortable with not knowing what I was eating but I had no idea what to do about it until I found this blog. Thank you sooooo much!
Assistant to 100 Days (Jill) says
Hi Lorena. You should be able to find it at Whole Foods or Earthfare or similar type store. If not, you may be able to find it on Amazon. Jill
Jennifer says
Thanks for all the great information. Yesterday I went to a tasting for a company called Wildtree that claims to be all organic, non-gmo and free of dyes. They really try to sell you on their expeller pressed grapeseed oil, and provide this fact sheet: http://www.slideshare.net/wildtree/wildtree-grapeseed-oil-fact-sheet.
The claims are convincing. What exactly is the reason to avoid grapeseed oil? Honestly, I'd never really heard of it until yesterday.
Also, have you heard of this Wildtree company, and what do you think? Thanks for your time.
Assistant to 100 Days (Jill) says
Hi Jennifer. Yes, we have heard of them through other readers, but, to be quite honest I'm not really that familiar with them or their products. Grapeseed oil is a vegetable oil. Vegetable oils are wholly unnatural fats and sources of high amounts of omega-6 fatty acids. I hope that helps. Jill
Ivy says
I love your blog and have started taking some of the weekly pledges, thank you!
Unfortunately, my friend brought to my attention the problem surrounding palm oil and the growing demand for it in North America. Not only is it an oil one may cook with, but is used in many non-food products and its damaging the tropical rainforests, putting forest people into poverty, and endangering wildlife.
When I went to a couple of stores to look for it, (before learning about the issue) I couldn't find it. Luckily, I didn't go out of my way to find it because now I will not buy it.
You have many followers and the list is growing, for very good reason. But with this in mind, will you please look into this and edit the list to remove red palm oil?
Thanks so much for your time and hard work to help your family and the rest of us by showing us to make better eating decisions.
Mendy says
I've been substituting coconut oil for oil in many recipes but have lacked a good oil for sauteing with onions and garlic. I just bought some ghee today and I'm anxiously waiting to try it.
Liz says
What about safflower or sunflower oil?
Assistant to 100 Days (Jill) says
Hi Liz. Here is some information shared previously about safflower oil from Carrie Vitt at Deliciously Organic. “Safflower oil is another highly processed oil and is very high in omega-6 fatty acids, so it’s best to choose an alternate oilâ€. Jill
Caroline says
Hi Lisa! Quick question...where can I buy the Purity Farms ghee?
Assistant to 100 Days (Jill) says
Hi Caroline. You may want to check Earthfare or Whole Foods. If you can't find it there, here is a link to their website...this might provide you with more information...http://www.purityfarms.com/. Jill
Amy Sousa says
Do you use the same amount of coconut oil in place of vegetable oil?
Assistant to 100 Days (Jill) says
Hi Amy. Yes, that's what I do when I replace vegetable oil in my baking recipes. It works out just fine. Jill
Amy Sousa says
Heat it down**
Heather says
Yes Amy, melt it first. I made some amazing brownies the other day with coconut oil, it works really well for baking!
Amy Sousa says
I bought coconut oil to make your banana bread recipe but was surprised to see that when I opened it, it was not oily, but solid. I tried to break it down as much as possible for the mix but the bread came out really dry. Any suggestions on how to use it for baking? Should I hear it down to liquid first?
Assistant to 100 Days (Jill) says
Hi Amy. Yes, you will need to heat it to a liquid and then measure it. Jill
Tarah says
You lost me at "cleaned with chemicals" and addressing GMOs as if they are harmful. Everything is a chemical, natural or synthesized and there is no scientific evidence of GMOs causing any harm. In fact, GMOs are responsible for saving many lives by making crops able to grow in arid conditions.
Jennifer says
Can I use safflower oil?
Assistant to 100 Days (Jill) says
Hi Jennifer. Here is some information shared previously about safflower oil from Carrie Vitt at Deliciously Organic. “Safflower oil is another highly processed oil and is very high in omega-6 fatty acids, so it’s best to choose an alternate oilâ€. Jill
Joslyn Gould says
You may want to look more into your claim that "there is no scientific evidence of GMOs causing any harm". Everyone is entitled to their own beliefs and has the make the choices that they feel are best for their families, but also take the time to do a little reading, research, and thinking of your own - don't depend on studies put form by Monsato and lobbyist groups to form your opinions. I live in the middle of farmland in Illinios, and I have learned to feed my family what the farmers feed theirs - and all of the ones I have met avoid GMOs, roundup, and anything that is treated with unnatural fertilizers, ammonia, arsenic, or bleach (all of which are approved for consumption in the US).
Colleen says
I have been using Spectrum Organic Refined Coconut oil for high heat cooking for some time now. I see here that the unrefined is better. The company lists the refined for high heat use and the unrefined for medium heat use. My question/concern is that if I switch to unrefined will high heat use change the composition of the oil or make it 'trans'? Also do you know why the refined is bad for you?
I love this site! Thanks for all this great information!
Assistant to 100 Days (Jill) says
Hi Colleen. I have always just looked for unrefined coconut oil and have used it for all of my cooking regardless of the temperature and I have never had an issue. In terms of the benefits of unrefined over refined, aside from the processing that occurs to make it refined, refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil. I hope that helps. Jill
Leslie says
I have a couple of questions and would love your opinion :-)
I found something called "Non-Hydrogenated Vegetable Shortening" on Amazon and ordered it, but haven't tried it yet.
It doesn't say "refined" anywhere on the container but would it also be considered a "bad oil" since you listed vegetable oil as one to avoid?
Also, what do you bake with? Some recipes can use Olive oil effectively, but not all. I often substitute apple sauce or part butter, part apple sauce because I am not really sure what to use.
I love your blog and SO appreciate your knowledge and willingness to share it!
While I haven't taken a "real food pledge" for myself and my family, that is basically how we eat under normal circumstances (i.e. at times OTHER than during the recent holidays). I also am an avid South Beach dieter, with the additions I put on myself of no artificial sweeteners (which Dr. Agatstan unfortunately endorses in his books), the avoidance of artificial flavors and colors, maltodextrin (which even appears in "organic" foods these days), etc., etc.
Thanks in advance for your help!
Assistant to 100 Days (Jill) says
Hi Leslie. Without seeing the label, my guess is that the vegetable shortening would not fall within the rules of "real food" and would be refined. For baking, I use a lot of coconut oil and sometimes butter. We are glad you are enjoying the blog. Thanks for reading. Jill
Rhana says
Lisa,
Can you recommend a good avocado oil for cooking?
Rhana says
Lisa,
Can you recommend a good avocado oil?
Assistant to 100 Days (Jill) says
Hi Rhana. I just get mine at Earthfare or Whole Foods...I think it is the Spectrum brand. Jill
Trish says
I've seen a lot of people commenting about Wildtree and I'm surprised they advertise their products as "all natural." Quite a few of the products I checked nutritional information on listed "fruit fine sugar" as an ingredient. I asked the company exactly what that is and they replied, "It is just regular sugar. The fruit fine refers to uniform size. The idea behind uniform size is to have equal mixing properties. It is a "finer" size of every day sugar." What a scam. So, if GMO sugar is considered all natural, then I guess their claim could be true. I don't consider anything GMO all natural. Even their salad dressings have sugar which is huge pet peeve of mine. Why would I want sugar on my salad?!? My husband and I don't eat any processed sugar and we've cut all GMO products from our diet so I was disappointed (once again) to find a supposedly healthy, all natural product line really isn't.
Jillian says
What about palm oil? Is that the same as the red palm oil mentioned in the article? In the peanut butter I bought that is one of the 3 ingredients. Thanks!
Assistant to 100 Days (Jill) says
Hi Jillian. Yes, the palm oil is not one of the oils we would recommend. I would try and look for peanut butter with only peanuts. There's really no reason to add oil given how much oil occurs naturally in the peanuts. I know Trader Joe's makes one that I buy that only contains peanuts. Jill
Jeanne says
This is great information! As much as I learn about nutrition, I'm always confused about the oils! Silly question...but when baking with coconut oil, should I heat it first to bring it to its liquid state before adding to the recipe? I keep my jar (from Trader Joes!) in the fridge because my kitchen tends to get warm and I was worried it would spoil. Thanks!
Assistant to 100 Days (Jill) says
Hi Jeanne. Yes, the coconut oil needs to be in a liquid state before using. I am always worried about things spoiling as well and I still keep mine in the pantry, but, I go through it pretty quickly. You may also be interested in this post on coconut oil...https://www.100daysofrealfood.com/2012/02/07/how-to-cook-with-coconut-oil/. Jill
Maggie says
Hi! How do you know if coconut oil is hydrogenated or not? I bought a container of coconut oil yesterday at Kroger before reading this post. The label says "All Natural LouAna Pure Coconut Oil." The ingredients just says "coconut oil." So, do you think this is okay even if the label does not say not say virgin?
Thanks!
Assistant to 100 Days (Jill) says
Hi Maggie. I know Lisa states in the post that when buying coconut oil, make sure you buy organic, unrefined, centrifuged oil. Do you know if the one you got is organic and unrefined? Do you have a Trader Joes nearby? They have coconut oil at a great price and it is unrefined. Sorry I can't really comment on the one you bought as I'm not familiar with it. Jill
Jessica Lahner says
I am also wondering about organic, expeller processed grapeseed oil. I noticed two others asked ealier. I have been careful not to use any of the other "bad" oils, but thought I was making a good choice with this grapeseed oil. Any info to the contrary would be greatly appreciated.
By the way, I just found your blog and LOVE it! I'm excited to see what I can add to my family's healthy lifestyle.
Assistant to 100 Days (Jill) says
Hi Jessica. We're glad you're enjoying the blog - thank you for reading. Here is some information on 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. I hope that helps. Jill
Jenn Warren says
I want to switch to coconut oil in my baking! Should I start out trading out an even serving of it in place of vegetable oil? What about butter? Thanks.
Assistant to 100 Days (Jill) says
Hi Jenn. I usually just substitute it 1:1. I would start there and then adjust it if necessary. Jill
Gayle says
Whoops, I just noticed the post from Liz who also sells Wildtree. I guess we're on the same page here. :)
Gayle says
What about Wildtree Grapeseed Oil: http://cookingwithwildtree.com/2011/03/28/grapeseed-oil-a-gift-for-the-heart/. It is expeller processed and not solvent extracted.
http://www.wildtree.com/Products/Grapeseed_Oil.aspx
Lisa says
Gayle - I haven't researched that brand in detail, but here are some other resources on the topic that might help shed some light: "Eat Fat, Lose Fat" Mary Enig; "Deep Nutrition" Dr. Cate Shanahan; "The Coconut Oil Miracle" Bruce Fife; "Nutrition and Physical Degeneration" Weston Price.
Vanessa says
Hi!
As far as I understand it canola oil is bad because it might be made of genetically modified corn.Is organic, certified GMO free canola oil OK then?
Assistant to 100 Days (Jill) says
Hi Vanessa. Yes, that is part of it. The process of making it though does also use heat. I agree though that the organic version would be favorable. Hope that helps. Jill
Jo Anne says
What oil should I use for salad dressings? Our family does not like the strong taste of olive oil.
Assistant to 100 Days (Jill) says
Hi Jo Anne. I tend to us olive oil in all of my salad dressings. Even with an equal amount of vinegar, is the taste still too strong? I have also heard that extra virgin has a slightly stronger taste as well. Jill
Liz says
I am just wondering about your oil posts, particularly in terms of Grapeseed Oil. Pure, expeller pressed grapeseed oil is a great option as an oil. It is high in unsaturated fats and lower in saturated fats than some other types of oils. It also has a high smoke point of 419 degrees. Much of the Grapeseed Oil sold in the grocery store is not expeller pressed and chemicals and heat are used in the processing. However, I recently started to sell products through Wildtree and our grapeseed oil is all natural, expeller pressed grapeseed oil, tested for over 250 plus chemicals and pesticides and has always been free of them. It is a beautiful green color and is great for cooking and grilling. We also have infused oils that are fabulous for cooking. The company has many other products too that are all natural, many organic, no additives, no preservatives, no GMOs, no MSG, no food dyes and the entire company is nut-free with many gluten free products as well. Anyway, my main question is if you have grapeseed oil listed to avoid because of the way it is usually processed or if you have other info about it. Thanks!
Assistant to 100 Days (Jill) says
Hi Liz. Here is some information on grapeseed oil you might find helpful...“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. I hope that helps. Jill
Kristi says
I am confused about whether or not coconut oil can withstand high heats. When I was reading labels today at the store, I found that the unrefined oil is for medium and low heats. But the article Jill referenced above says that it can withstand high heat. I'm confused.
Assistant to 100 Days (Jill) says
Hi Kristi. I use it at high heats with no problem. Jill
Anna says
I was wondering about camelina oil. We tasted some at our farmer's market, and they said is healthier than flax oil. Is this one an ok oil?
Assistant to 100 Days (Jill) says
Hi Anna. I am not familiar with camelina oil. Sorry I can't be of more help. Jill