CookingDiva

Do not miss our previous related post: Fat Does not Make you Fat - Best Fats and oils for Cooking, and if you are feeling adventurous just try our delicious Coconut Meringue Pie (EN)  / Pie de Coco al Merengue (ES)

I've got a copy of the Eat Fat Lose Fat book since it came out in 2005. It was written by Dr. Mary Enig (international expert on the biochemistry of food and fat) and Sally Fallon (President of the Weston A. Price Foundation). They are also the authors of Nourishing Traditions, The Cookbook that Challenges Politically Correct Nutrition and Diet Dictocrats, which was quoted in our previous post.

Based on more than two decades of research by world-renowned biochemist and lipids expert Dr. Mary Enig, Eat Fat Lose Fat flouts conventional wisdom by showing how so-called healthy vegetable oils (such as soybean and corn) are in large part responsible for our national obesity and health crises, while the satured fats (such as those found in coconut oil and butter) long considered harmful are, in fact, essential to weight loss and good health.

Trying to get more opinions on the Best Fats and Oils for Cooking subject, we decided to contact Ms. Sally Fallon. She promptly and gracefully replied what follows:

Any polyunsaturated oil is bad for cooking. The worst would be those with a high omega-3 content, such as canola and soy bean oil (and flax oil, obviously)  But the high omega-6 oils are also bad--corn, saffllower, sunflower, etc.  The omega-3 and omega-6 fatty acids are very fragile and break down into dangerous free radicals when heated, especially in the presence of oxygen, as in cooking.

As for the mono unsaturated oils, the best for cooking is olive oil because of the very high levels of monounsaturates. Next would be peanut and cold-pressed sesame oils.  Sesame oil is better than peanut oil because it contains unique anti-oxidants that are activated by heat.  It needs to be cold pressed or the anti-oxidants will be ruined.

But best for cooking are the stable fats--tallow, suet, lard, butter, ghee, palm oil, etc.  Saturated fats are very stable and don't break down when heated. (Duck and goose fat are also good, these contain a lot of monounsaturated fatty acids.)

Hope that helps--if you look at Nourishing Traditions, the section in the Intro on fats, this is all enumerated there.

Now, hope you are ready for the simply delicious recipe to prepare Coconut-Shrimp Cakes! Just click on the "Read MORE" button to continue!

There is a great deal of confusion and missinformation related to nutrition out there. Just because you have asked for it (many thanks to the readers who posted comments in previous posts and to the ones who sent me private emails), we write about some of these controversial issues once in a while, just only after doing intensive research and interviewing some of the most credible MDs and Organisations devoted to nutrition worldwide.

Nutrition seems to be very important for us all, but in my case I take it probably a little more seriously because I am a culinary educator and a professional chef who cooks meals for many families, including some following special diets. For more information on our personal chef services in Panama, please visit Panama Gourmet Inc.

There was a dilema that was born at the very nest of my latest "Crispy Fried Whole Fish" recipe. There I recommended the use of coconut, palm and olive oil when possible to cook this dish. One of the reader responses included a comment from a "nutritionist" who suggested the use of canola, sunflower and  corn oil for frying instead. Although I am realistic and I have to admit that sometimes the consumer does not have too many choices due to location, education or budget, I have to challenge her recommendation just because it doesn't fit into the reality of the "best fats and oils for cooking."

The whole argument tickled my interest (and only God knows how much I love that!) so my next step was to send an e-mail to William C. Douglass II, MD, author of more than 20 books on nutrition and The Douglass Report, asking for his opinion on this subject. The following is what he replied:

Dear Chef Melissa:

There are literally dozens of oils used in cooking. Most of them are OK, but some stand out as being excellent and others as being dangerous to your health. The very worst, and this is surprising to most people, are two of the most popular: canola oil and soy oil. Canola is fine as a salad oil but not for frying or baking. Soy oil is a non-food, just like its parent the soy bean, and should not be eaten in any form whatsoever. The best fats and oils for cooking are: coconut oil, palm oil, olive oil, and all of the animal fats. Most people find this hard to believe as they have been indoctrinated in the saturated fat/high cholesterol theory of heart disease. This is the government-sponsored, anti-meat thinking of the 60s which was accepted by a gullible public and many gullible, poorly-educated, and self-certified “nutritionists.” Fat does not make you fat – starch (carbohydrates) and sugar make you fat. Cholesterol is an essential nutrient and you cannot eat too much of it in animal food not overcooked. In fact, fruits and vegetables contain no cholesterol at all and, for that reason veganism is a dangerous and self-destructive diet.

Recommended reading:

• Dr. Jonathan V. Wright's Nutrition & Healing. Based on years of experience and research. Healthier News
• The Douglass Report Healthier News
• Nourishing Traditions by Sally Fallon with Mary G. Enigh Ph.D. New Trends Pub. Washington DC.

Sincerely,

William Campbell Douglass II, MD

At this point it is worthwhile examining the composition of vegetable oils and other animal fats in order to determine their  usefulness and appropriateness in food preparation.

The following excerpts are from Nourishing Traditions, by Sally Fallon, The cookbook that challenges politically correct nutrition and diet dictocrats:

Canola Oil: contains 5% saturated fat, 57% oleic acid, 23% omega-6 and 10%-15% omega-3. Canola oil was developed from the rape seed, a member of the mustard family. Rape seed is unsuited for human consumption because it contains a very-long-chain fatty acid called erucid acid, which under some circumstances is associated with fibrotic heart lesions...It has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly.

Safflower, Corn, Sunflower, Soybean and Cottonseed Oils: all contain over 50% omega-6 and, except for soybean oil, only minimal amounts of omega-3. Safflower oil contains almost 80% omega-6. Researchers are just beginning to discover the dangers of excess omega-6 oils in the diet, whether rancid or not. Use of these oils should be strictly limited. They should never be consumed after they have been heated, as in cooking, frying or baking.

Olive Oil: contains 75% oleic acid, the stable monosatured fat, along with 13% saturated fat, 10% omega-6 linoleic acid and 2% omega-3 linoleic acid...Extra virgin olive oil is also rich in antioxidants. It should be cloudy, indicating it has not been filtered, and have a golden yellow color, indicating that it is made from fully ripened olives. Olive oil has withstood the test of time; it is the safest vegetable oil you can use, but don't over do.

Tropical Oils: are more saturated than other vegetable oils. Palm oil is about 50% satured, with 41% oleic acid and about 9% linoleic acid. Coconut oil is 92% satured with over two-thirds of the saturated fat in the form of medium-chain fatty acids (often called medium-chain triglycerides). Of particular interest is lauric acid, found in large quantities in both coconut oil and in mother's milk. Coconut oil protects tropical populations from bacteria and fungus so prevalent in their food supply; as third world nations in tropical areas have switched to polyunsaturated vegetable oils, the incidence of intestinal disorders and immune deficiency diseases has increased dramatically.

Our Summary:

Suitable for high-temperature use:

• All animal fats - beef (tallow), pork (lard), lamb, chicken
• Good vegetable oils: coconut oil, palm oil, olive oil, peanut oil.
• Avoid: The flower oils (sunflower, saflower), canola (OK for salads but NOT for cooking), corn, soybean, cotton seed oil.

There are dozens of other oils such as linseed, avocado, grape, and many other seed oils. But they are not major contributors in the food chain.

Will follow with some tasty coconut based recipes from the Eat Fat Lose Fat book by Dr. Mary Enig and Sally Fallon.

Have a tasty Sunday!

Chef Melissa

If you are curious about what the world is cooking -and eating of course-, head over to Global Voices and read my latest contribution: What is the World Cooking? Some of the topics are: The Pride of Jordanian Cooking, More on Farmer's Markets around the world, The weird food festival, Camilo: Spotted hard shelled crab, and others! Pretty interesting

Talking about what we eat, a few days ago I had one of the most delicious dinners I have ever had. The meat was just perfect! Judging by the photo I know I have many of you already up in arms because of the "beautiful" and gloriously tasty "animal fat" you are admiring, right?

Well, let me tell you something...just because I really love you and want to keep you visiting this little blog, I would give you more than one reason why "Fat Doesn't Make you Fat!"

Keep reading and you will see I am not the only one who thinks like that! I will also share a photo of my long-eared, short legged banana monster that many of you already know, and a couple of photos of the infamous "Diablos Rojos," or red devils, a traditionally colorful urban bus in Panama City, Panama...Just keep reading, OK?