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      01-21-2022, 11:01 AM   #1
Alfisti
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Cooking Oils

OK I am struggling to google this stuff because i cannot decipher what is real and what is essentially buzzfeed.

As noted elsewhere on this board, I have dramatically changed my diet the past 10 days to lose weight, i need to drop about 70 pounds (actually now it's 60 ). Thing is, i can only stand so much baked or poached food, i like to fry to add a little taste.

So I eat egg white omelet with lots spinach and mushrooms for breakfast, i am cooking that right now with olive oil. I pan fried some fish last night (I just couldn't do poached yet again) and used canola oil.

I guess I have two questions, a) for high burn point cooking is canola oil my best option considering weight gain and cholesterol? b) How much is too much oil given I am trying to trim back? I am eating right now basically nothing but super lean meat and green leafy vegetables and if i cut out the oil i am worried i will fall off the wagon due to lack of taste.

One caveat, I refuse to use teflon pans, all my pans are cast iron so i need more than a SUPER light brushing, i mean i keep it to a bare minimum but i need a touch more than a non stick cancer pan.

I guess I am feeling guilty re. the fried fish last night, it wasn't SOAKED in oil but was a touch more than a brush worth.
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      01-21-2022, 12:09 PM   #2
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Good topic that I was just searching myself a few weeks back. I usually don't care about what oil I use but out of the ones I did use in the past (olive, vegetable, corn, canola), supposedly the last is the most 'healthy'. That's all I know. Subbed for ppl w better knowledge to chime in.
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      01-21-2022, 12:48 PM   #3
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I was under the impression olive oil was best so use that where I can, but high heat, i need something else. So I just had lunch, small serving diced chicken, lots zucchini and green beans, a bit of red pepper. I stir fried it in olive oil as i didn't need high heat.
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      01-21-2022, 12:53 PM   #4
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Quote:
Originally Posted by Alfisti View Post
I was under the impression olive oil was best so use that where I can, but high heat, i need something else. So I just had lunch, small serving diced chicken, lots zucchini and green beans, a bit of red pepper. I stir fried it in olive oil as i didn't need high heat.
I could be wrong (most likely haha) but out of the 4, supposedly canola was best. I dunno...
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      01-21-2022, 06:46 PM   #5
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Nothing wrong with canola oil. Just try to avoid the sprays and use the pure oil. Try to get expeller pressed unrefined cooking oil. Most cheap oils are refined and highly processed which can be inflammatory in the body. I typically use avocado oil, olive oil, or canola oil (depending on what dish I am making). I also use dairy fats like ghee and butter.

Fat content isn't your enemy when it comes to weight loss. Fat is actually your friend as long as you choose the "good" fats. Basically any plant based fat is fine. Try to avoid animal fats, but again having some here and there is perfectly fine.

My last but not least important piece of advise is to focus on lifestyle choices. Make changes that will last the rest of your life.
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      01-21-2022, 08:53 PM   #6
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Quality and quantity matter.

Quality
Animal oil (butter, lard), hydrogenated oil (margarine, Crisco) and oil with saturated fat (coconut) are to be minimized or eliminated.

Plant oil and oil with low or no saturated fat should be prioritized: olive, corn, peanut, canola, safflower, sunflower, grapeseed.

The two oils I use are olive and grapeseed. Olive for flavor and when high heat is not required. Grapeseed when a neutral flavor is needed or high heat.

Quantity
All oil regardless of origin is calorie dense. Eating alot of anything "because it's healthy" defeats the purpose, if the purpose is to lose weight. You must count calories, there is no alternative if you want to know how you lost weight and want to maintain a lower weight.

Don't use cast iron pans as a crutch to douse your food in "healthy" oil. It sounds like that's what you are doing.

Use teflon pans and 1T of oil maximum per meal. That is enough. Trust me, I know my way around the kitchen.

Eating is only part of the story. Exercise is the other part. You must exercise and move your body. You don't need to run marathons or cycle the Tour de France. You do, however, need to use your muscles so that your heart is exercised and pumps blood through the system. Walking around the block after dinner every night is a good first step.

If you are heavier than you want to be, you consumed more calories than your body expended. This relationship needs to be reversed.

Last edited by chassis; 01-21-2022 at 09:04 PM..
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      01-21-2022, 09:01 PM   #7
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We eat mainly plant foods, but I also eat meat. It's a question of proportion. Quality and quantity matter.

Here are some things I eat, and I have maintained a healthy BMI weight for over 10 years.

chicken
eggs
dairy: cheese, yogurt, butter, milk (rarely) and cream (rarely)
fish, scallops, shrimp, mussels, lobster
all nuts
legumes of all kinds: peas, chickpeas, all beans, lentils
rice, preferably Basmati
all vegetables
all fruits (fresh or dried, not swimming in syrup or "juice")
oats
pasta once in a while, there is nothing "bad" about it, just a question of quantity
bread, same comment as pasta
honey
chocolate (small quantities)

Lots of sauces are healthy:

marinara
broth/stock
vinaigrette

Last edited by chassis; 01-22-2022 at 10:40 AM..
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      01-21-2022, 09:07 PM   #8
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Avoid list:

carbonated soda, including zero calorie drinks
"sports" drinks
jellies and jams
syrups
juice drinks
most prepared food
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      01-22-2022, 11:04 AM   #9
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Also eating egg whites is pointless and you are removing nearly all of the nutrition an egg provides by removing the yolk, not to mention egg whites taste super bland. Unless you are a body builder that eats a dozen eggs per day, I wouldn't suggest removing the yolk. If anything try mixing one whole egg and one egg with yolk removed.
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      01-22-2022, 12:41 PM   #10
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Agree on eggs. An alleged reason to avoid egg yolks is cholesterol.

New information is being published that dietary cholesterol (cholesterol consumed in food) is not the issue. The human body manufactures cholesterol, this is the issue. Cholesterol manufactured by the body is partially related to genetic/hereditary aspects, which you have no control over, and dietary intake of saturated fats (see posts above on cooking oils).

Shrimp and eggs were formerly blacklisted for cholesterol reasons. The black list is quietly being revised to remove foods with cholesterol.

The above is an example of the nutrition and medical industry:

a. not knowing what they are doing
b. acting in their own best interests
c. acting in concert with large food manufacturers' best interests (Nestle, Unilever, General Mills, etc.)
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      01-24-2022, 01:57 PM   #11
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It's been a lot of years, but I was always worried by Canola (rapeseed) and not Grapeseed oil as being extremely inflammatory in the body. Has that changed yet again?

I finally got my Hispanic wife to switch from manteca (lard) to olive oil to add to frijoles, fry taco shells, etc. She never gets the oil that hot that we need to look at the higher flash points.
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      Yesterday, 11:47 AM   #12
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I'm not using my cast iron pans as a crutch to DOUSE in oil. I brush it on, not pour, so use as little as possible but it will never ever be as little as a teflon pan. I absolutely refuse to cook on plastic, not going to happen.

Agree re. quantity and exercise, addressing both, so far down 15 pounds in a little under 3 weeks so I am happy with that, just need to keep going for a long time.

Re. eggs, my cholesterol is not great, i need to keep it in check and I am told eggs is a no-no? I have 1 on a saturday as a treat, also eat some in cooking.
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      Yesterday, 12:39 PM   #13
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Check out coconut oil…super high flash point. Might suits ur needs. Good luck with ur weight loss journey…trying to drop my cv 19 lbs as well.
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      Yesterday, 04:32 PM   #14
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@Alfisti great progress! That’s a great result so far.

@Bingham_M2C have a look at saturated fat in coconut oil. What’s your take on this?
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      Yesterday, 06:54 PM   #15
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Quote:
Originally Posted by chassis View Post
@Alfisti great progress! That’s a great result so far.

@Bingham_M2C have a look at saturated fat in coconut oil. What’s your take on this?
I was pre-med in college for 3 weeks…

On a serious note…good read on good/bad fats. Saturated fats are “in between”

https://www.health.harvard.edu/stayi...s-bad-and-good

With you chassis, “everything in moderation”. Certainly wouldn’t deep fry in coconut oil but a dab in the Teflon sauté pan to lube things up with its higher burn temp might be a option for select vittles. And it’s not a processed fat so there’s that.
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      Today, 07:42 AM   #16
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Emphasizing what damnitBobby stated, fat is your friend. Dieting trends over the decades have changes tremendously. Fats were the enemy in the past. Then/now carbs became the enemy. My take is there both are good for you. The enemy is over processed food and gorging ourselves. Look at portion sizes compared to Europeans and Americans, it is ridiculous.

Another thing to note here, that is a pretty substantial amount of weight to lose. You should be proud at the amount you've lost in the last 3 weeks, but the progression will slow. Don't let that get in your head. Remain consistent, be strong willed in your diet, drinks tons of water, and be as active as you can stand. When things really slow down it will test your metal and you may have to get more creative in your methodology. You may get some loose skin through the process - this is where weight training is going to be your friend if you are not already doing so.

I don't have too much to add in reference to the oil types. Still growing my wings in the kitchen so I'll be absorbing some information here.

Keep up the hard work!!
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      Today, 04:42 PM   #17
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Quote:
Originally Posted by Alfisti View Post
OK I am struggling to google this stuff because i cannot decipher what is real and what is essentially buzzfeed.

As noted elsewhere on this board, I have dramatically changed my diet the past 10 days to lose weight, i need to drop about 70 pounds (actually now it's 60 ). Thing is, i can only stand so much baked or poached food, i like to fry to add a little taste.

So I eat egg white omelet with lots spinach and mushrooms for breakfast, i am cooking that right now with olive oil. I pan fried some fish last night (I just couldn't do poached yet again) and used canola oil.

I guess I have two questions, a) for high burn point cooking is canola oil my best option considering weight gain and cholesterol? b) How much is too much oil given I am trying to trim back? I am eating right now basically nothing but super lean meat and green leafy vegetables and if i cut out the oil i am worried i will fall off the wagon due to lack of taste.

One caveat, I refuse to use teflon pans, all my pans are cast iron so i need more than a SUPER light brushing, i mean i keep it to a bare minimum but i need a touch more than a non stick cancer pan.

I guess I am feeling guilty re. the fried fish last night, it wasn't SOAKED in oil but was a touch more than a brush worth.
So called "vegetable oil" is probably the single most harmful thing masqueraded as a food product that you can put in your body. It is all super high in Alpha Linoleic acid AKA Omega6 fat. Not that there's anything inherently wrong with Omega6, but the proportions of it are completely out of whack and push your ratio of Omega6 to Omega3 fat which should be roughly equal way out of balance. Combine that with the the fact that "vegetable oil" is dangerously oxidized in the refining process and gets worse as soon as you heat it again for cooking and it becomes extremely unhealthy to consume. These are things that didn't exist until the last 100 yrs or so, is it a coincidence that that also corresponded to a meteoric rise in heart disease and cancer? No it is not, those maladies were rarities when people consumed the products that we genetically evolved on. Ancel Keys "diet-heart hypothesis" started the anti-saturated fat craze with a faulty premise and a study heavily skewed with bias against sat fat. The Seven Countries Study actually studied over 20 countries and conveniently left out all that had data points that contradicted his hypothesis. It was a goldmine for the refiners of the sludge known as "heart healthy" oils tho, and we've been stuck with the consequences ever since, with cancer and heart disease and metabolic dysfunction becoming correspondingly worse. We evolved eating saturated and monounsaturated fat, that is what you should be cooking with. Tallow, lard, butter and ghee, coconut oil, olive oil. All these are fantastically healthy, common "wisdom" aside.
You also don't have to "lightly brush" things to avoid fat. We have to get energy from somewhere, lean meats provide amino acids for building tissue, but it's not a preferred energy source requiring much energy to be expended just to metabolize it. Carbs in excess raise blood sugar and insulin to unhealthy levels. This leave saturated and monounsaturated fat, which by their chemical structure is far less susceptible to oxidation than unsaturated fats, it's the preferred energy source of your mitochondria.
We have been misinformed and lied to by "health experts" for a couple generations now, and ppls health has paid the price, but it is gradually being debunked in recent years. It is a steep hill to climb because there is a lot of money invested in getting you to consume these toxins, so I urge you to do some homework.
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      Today, 05:11 PM   #18
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@3PedalJake what is your take on the health situation the US finds itself in via-a-vis caloric intake? Would you agree that people have heart disease, diabetes and obesity because they stuffed themselves with food for years while doing little or no exercise ?
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      Today, 05:35 PM   #19
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Avocado oil has among the highest smoke points so that's good for pan searing food.

Don't worry about fat, just cut out carbs and especially sugar and you'll lose weight. As long as you're not deep frying the food, you'll be okay.
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      Today, 05:51 PM   #20
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Quote:
Originally Posted by chassis View Post
@3PedalJake what is your take on the health situation the US finds itself in via-a-vis caloric intake? Would you agree that people have heart disease, diabetes and obesity because they stuffed themselves with food for years while doing little or no exercise ?
One of the biggest problems is ppl have stuffed themselves with processed crap masquerading as food, not actual food. If they ate real food the situation would largely self-correct. You don't have to count calories eating natural whole foods, you can eat ad libitum and your body will tell you when to stop. This is the "intuitive eating" touted by body positivity folks, except it will never work eating fast food and sugar, in that case you'll be eating 8 or 10 times a day from waking to bedtime and it still won't be satiating. With the standard american diet it's dubious whether exercise is even healthy with the body all inflamed before you even start.
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