Anti-Inflammatory Diet: Best Oil Choices for Cooking

When it comes choosing to healthy oils, there are two important things to consider; the type of fat (pro-inflammatory vs. anti-inflammatory) and it's heating capacity.  Its very important to understand that anytime you heat  an oil, you risk overheating it past its smoke point, which can cause oxidation and lead to the formation of carcinogens and other unhealthy compounds that are toxic to consume.  

Additionally, the type of oil or fat you use is enormously important. Much of our food supply, especially processed and restaurant foods use harmful polyunsaturated oils that have a high ratio of Omega 6 to Omega 3 fatty acids like corn, soy, and sunflower oils.  These oils have a 54:1 to 71:1 ratio and current research clearly shows that it is this skewed ratio that may be one of the biggest contributing factors to the rising number of autoimmune diseases like morbid obesity, diabetes, fibromyalgia, Parkinson's, Alzheimer's and more. Check out our blog, Omega-6 & Omega-3 Fats for an Anti-Inflammatory Diet to learn more and see our recommendations on the healthiest  and most harmful choices in this category. 

Now that we've covered the two most important criteria for choosing a healthy oil, the rest of this week's What's That?! Wednesday post will walk you through my recommendations for the healthiest oil choices that can help to reduce inflammation and prevent disease. Plus several recipes to help you incorporate these oils into your diet...

Best For High Heat Cooking:

1. Organic, Unrefined Coconut Oil - This medicinal food is super versatile and good for you in so many ways. It can help to strengthen your immune system with its broad anti-microbial effects,  decrease your risk of heart disease, and stabilize your blood sugar.  It has a slightly sweet taste making it perfect for baking,  but it is also great for roasting, or sauteing because it is very stable at high heats, up to 425 degrees. 
   
   Check out our Raw Coconut Snack Balls , our Grain-Free Banana-Cinnamon Waffles, or our Balsamic Roasted Kabocha Squash. I also like to add 1/2 -1 tablespoon raw, unrefined coconut oil to my daily lemon water for additional detoxification, immune support, and fat-burning power! Be sure to choose a coconut oil that is organic, unrefined, and cold-pressed. 
   
   
2. Organic Ghee -  Ghee is clarified butter, which is butter that is processed by simmering it on low until most of the milk and and water evaporates and you are left with the pure fat.  For this reason, ghee is a good choice for those who are allergic or sensitive to dairy.  Ghee also has a 400 degree smoke point so it is a good choice for high-heat cooking, searing, and even frying.
   
   Try our Herb Crusted Chicken Breast for a mouthwatering meal that will become a family favorite! It's important to choose ghee made from grass-fed butter since butter from grain-fed cows is loaded with inflammatory fats and hormones that will drive up inflammation and increase your risk of disease. My personal favorite brand is Purity Farms Ghee, which is sold at most Whole Foods and natural food stores or online retailers like Thrive Market and Amazon.
   
   Both coconut oil and ghee are healthy saturated fats that help reduce inflammation and burn fat. To learn more about the healthiest choices when it comes to saturated fats, read our blog: 4 Sources of Healthy Saturated Fats!

Best for Medium-Heat Cooking:

1. Organic, Extra Virgin Olive Oil - This heart-healthy oil is loaded with antioxidants and healthy mono saturated fats. It has been shown to prevent cancer, heart disease, and diabetes. Olive oil is best used at room temperature but is also safe for medium-low heat saute cooking.  Extra virgin olive oil has a smoke point of about 320 degrees, so I would not recommend using  for any recipe that cooks at over 300 degrees. My favorite way to use olive oil is to drizzle some over some steamed veggies, as a base for my homemade salad dressings, or as a light saute oil for some veggies on the stove top over medium heat. 
   
   Try our Apple Cider Vinaigrette.  Or check out one of my favorite anti-inflammatory meals packed with healthy mono saturated fats, our Walnut Chicken Pesto with Zucchini Noodles. 

Best for No-Heat Cooking:

1. Organic Flaxseed Oil -  Flax oil actually has the very best ratio of Omega-6 to Omega-3 fatty acids, and is one of the most powerful plant foods on the planet.  It's been shown to fight heart disease, stroke, and cancer and can also help you to lose weight!  It is packed with fiber, protein, and loads of antioxidants and should be considered as a part of a anti-inflammatory diet. 
   
   Be aware that you can NEVER heat it, though, and it has to be stored in the refrigerator.  In addition to being amazing in salad dressings, it's great drizzled over steamed veggies or added to smoothies.​  An organic, cold-pressed, unrefined oil is best. 
   
   
2. Organic, Unrefined Sesame Oil - A good source of calcium and iron, this oil is a perfect way to flavor your dish...after you've cooked it that is. I like to drizzle it onto my steamed or blanched veggies or use it in a salad dressing. Try our Arugula & Carrot Salad with Sesame-Ginger Dressing. 

Thanks for tuning into this week's post...next week, we will continue the Anti-Inflammatory Diet theme. I will be sharing the Top 10 Anti-Inflammatory Herbs & Spices as well as several new recipes so you can get these medicinal foods into your diet with ease!

​~Billie