Different Oils for Keto – Healthy vs Unhealthy

• Soybean Oil: (Healthy) It’s often used in cooking because of its high smoke point and neutral flavor. It’s rich in polyunsaturated fats, including omega-6 fatty acids.
• Sunflower Oil: (Healthy) This oil is high in polyunsaturated fats and vitamin E. It has a high smoke point, so it can be used for frying and high-heat cooking.
• Coconut Oil: (Unhealthy) Popular in Southeast Asian cuisine, it has a high smoke point, so it’s suitable for frying. However, it is high in saturated fats, and while some studies suggest the type of saturated fat in coconut oil may not raise cholesterol levels, this is still a topic of ongoing research.
• Olive Oil: (Healthy) Olive oil is high in monounsaturated fats and antioxidants. It’s best used for low or medium heat cooking or as a finishing oil on dishes due to its relatively lower smoke point.
• Sesame Oil: (Healthy) Often used as a flavor enhancer in Asian cuisine, it has a moderate smoke point, making it suitable for sautéing and stir-frying, but not for high-heat cooking. It’s rich in unsaturated fats.

When choosing oils, consider their smoke points, nutritional composition, and how their flavors will complement your food. As with all sources of dietary fat, moderation is key. It’s also worth noting that a diet balanced in various types of fats will provide a broader range of nutrients and potential health benefits.

Why is your choice important?

Oils play a pivotal role in creating delectable dishes that satisfy our taste buds. However, with a plethora of options available, it can be challenging to navigate the choices and make informed decisions that align with our wellness goals.

In this extensive exploration, we will delve into the world of cooking oils, examining their properties, advantages, and potential drawbacks. By the end of this lesson, you will possess the knowledge and understanding needed to make mindful choices that promote a healthier body and an improved lifestyle.

Choosing the right oils can yield numerous benefits that positively impact our overall well-being. Here are five advantages of opting for the appropriate cooking oils:

Improved Heart Health: Certain oils, such as Canola Oil and Olive Oil, contain high levels of monounsaturated fats, which are known to promote heart health by reducing LDL (bad) cholesterol levels. By incorporating these oils into our cooking routine, we can support cardiovascular well-being and reduce the risk of heart-related issues.

Essential Fatty Acids: Oils like Canola Oil and Soybean Oil are rich in omega-3 and omega-6 fatty acids, which are vital for our body’s proper functioning. These fatty acids contribute to brain health, reduce inflammation, and support healthy skin and hair. By selecting oils that are abundant in these essential nutrients, we nourish our bodies from within.

Antioxidant Power: Olive Oil and Sunflower Oil are renowned for their high antioxidant content. These antioxidants, such as vitamin E, protect our cells from damage caused by free radicals, thereby reducing the risk of chronic diseases and supporting a healthy immune system. Incorporating these oils into our cooking routine can be an excellent way to boost our antioxidant intake.

Weight Management: Opting for healthier oils can be instrumental in managing weight and promoting a healthy body composition. Oils like Canola Oil and Olive Oil, with their favorable fatty acid profile, contribute to satiety, helping us feel full and satisfied after meals. This can prevent overeating and support weight maintenance or weight loss goals.

Flavor Enhancement: Beyond their health benefits, using the right oils can elevate the flavors of our culinary creations. Sesame Oil, for example, adds a distinct and delightful aroma to Asian dishes, while Olive Oil lends a subtle and fruity taste to Mediterranean-inspired meals. By selecting oils that align with the flavors we seek, we can enhance our eating experiences and foster a joyous relationship with food.

On the other hand, making uninformed choices and using the wrong oils can have detrimental effects on our body and lifestyle. Here are five drawbacks of opting for oils that may not align with our wellness goals:

Increased Cholesterol Levels: Oils high in saturated fats, such as Palm Oil and Coconut Oil, have been associated with increased levels of LDL (bad) cholesterol. Consistently using these oils in our cooking can potentially contribute to the development of cardiovascular issues and hinder our pursuit of a healthy body.

Inflammation and Oxidative Stress: Certain oils, particularly those high in omega-6 fatty acids, when consumed in excessive amounts, can promote inflammation and oxidative stress in the body. This imbalance between omega-6 and omega-3 fatty acids may lead to chronic diseases and negatively impact our overall well-being.

Impaired Blood Sugar Control: Oils with a high glycemic index, such as Coconut Oil, can potentially impact blood sugar levels and insulin sensitivity. Consistently using these oils in cooking may lead to imbalances in blood sugar control, increasing the risk of diabetes and related health complications.

Reduced Nutritional Value: Some oils lack essential nutrients and may not contribute to our overall nutritional intake. Relying heavily on oils that offer minimal nutritional value can lead to nutrient deficiencies and hinder our body’s optimal functioning.

Altered Flavor and Texture: In addition to the potential health implications, using the wrong oils can impact the taste and texture of our dishes. Oils with overpowering flavors or inappropriate smoke points may alter the intended culinary experience, diminishing the enjoyment of our meals.

Less Healthy Oils Commonly Used in Singapore

While no oil is inherently “bad”, some oils might be less healthy when used frequently or in large amounts, particularly if they contain high amounts of saturated fats or trans fats. Here are a few examples:

1. Palm Oil: Although it’s widely used due to its high smoke point, it’s high in saturated fats. Overconsumption of saturated fats has been linked to increased levels of “bad” LDL cholesterol.
2. Coconut Oil: While it’s often used in Southeast Asian cuisine, coconut oil is also high in saturated fats. There’s ongoing research into whether the specific type of saturated fat in coconut oil impacts health differently, but moderation is still recommended.
3. Hydrogenated Oils: These oils undergo a process that turns liquid vegetable oil into solid fat, which creates trans fats. Trans fats have been linked to heart disease. Some margarines and commercially prepared goods use hydrogenated oils.

Hidden Fats and Oils in Common Singaporean Foods

Many common foods have hidden fats and oils that might not be immediately obvious. These include:

1. Fried Foods: Fried Hokkien mee, Char kway teow, and other local favourites are often cooked with generous amounts of oil.
2. Bakery Items: Cakes, pastries, and bread often contain butter, margarine, or other types of fats.
3. Fast Food: Fast food items, including burgers, fries, and fried chicken, are typically high in fats and oils.
4. Processed Foods: Packaged snacks, instant noodles, and frozen meals often contain trans fats or hydrogenated oils to extend their shelf life.
5. Sauces and Dressings: These can contain oils, fats, and other high-calorie ingredients. Even seemingly healthy options like salad can have hidden fats if the dressing is high in oil.

Remember, it’s not about eliminating all oils and fats from your diet, but rather choosing healthier options and using them in moderation. It’s always a good idea to read food labels to understand what you’re consuming and making informed choices.

Let’s talk about Ghee

The understanding and acceptance of ghee, a form of clarified butter, has seen a notable shift in recent years, particularly within the context of the ketogenic diet.

Traditional dietary wisdom often cautioned against the consumption of saturated fats due to their alleged association with heart disease. However, emerging research has begun to challenge this long-standing belief. Studies have shown that not all saturated fats behave the same way in the body, and ghee, in particular, has been found to possess a range of health benefits.

Ghee is rich in short-chain and medium-chain fatty acids and butyrate, which can help promote gut health and reduce inflammation. Its high smoke point makes it suitable for cooking at high temperatures without forming harmful free radicals.

Moreover, ghee is packed with fat-soluble vitamins A, D, E, and K, which are essential for a range of bodily functions, from immune response to bone health.

In the ketogenic diet, ghee can be a useful and beneficial addition due to its high-fat content. The diet emphasizes consuming high amounts of healthy fats to shift the body’s metabolism towards fat burning, and ghee fits well into this nutritional profile. It can be used for cooking, added to coffee or tea for an energy-boosting “bulletproof” beverage, or even eaten on its own in small amounts. However, as with any dietary choice, moderation is key.

While ghee has many health benefits, it is still high in calories, and overconsumption can lead to excess calorie intake, disrupting the balance required for weight loss on a ketogenic diet. It’s also crucial to remember that every individual’s dietary needs and responses are different. Incorporating ghee should be considered in the context of one’s overall diet and health goals, and, when in doubt, one should consult with a healthcare provider or dietitian.

Deep-frying Chicken Wings in Olive Oil

I get asked a few times about this so I thought I would just want to add this section here for us to learn together.

When you deep-fry chicken, the caloric content can increase significantly due to oil absorption.

Let’s assume you’re using chicken wings that are around 40 grams each. A raw chicken wing is about 90 calories with 6 grams of fat. When deep-fried in oil, it can absorb around an additional 4 grams of fat, which adds about 36 calories per wing.

If you fry three wings, the added fat from the oil will be around 108 calories, so the total for the three wings, including the chicken itself, would be approximately 378 calories (270 calories from the chicken and 108 calories from the absorbed oil).

Please note, this is an estimate and can vary greatly depending on the exact cooking method, the size of the chicken wings, and the specific amount of oil absorbed.

Alternatives to Deep-Frying

While deep-frying chicken wings in olive oil may seem like an attractive option for those adhering to a high-fat diet, it’s essential to note that not all cooking methods are created equal. Deep-frying, while delicious, significantly increases the caloric content of the chicken due to the high amount of oil absorbed during cooking.

An alternate cooking method that still provides the satisfying crunch of deep-fried chicken but without the added calories is baking. Baked chicken wings are a healthier alternative that can still be incorporated into a ketogenic dietary plan. By seasoning your wings with your preferred spices and baking them at a high temperature, you can achieve a crispy exterior similar to deep-frying but without the extra oil.

Another cooking method to consider is grilling. Grilled chicken wings can provide a smoky flavor that can add a different dimension to your meals. Grilling can help reduce the fat content as the excess fat drips off the wings while they’re cooking, which might be helpful if you’re trying to watch your overall caloric intake.

Air frying is another popular and healthier alternative to traditional deep-frying. Air fryers work by circulating hot air around the food to create a crispy outer layer, similar to deep-frying, but with significantly less oil. Therefore, air-fried chicken wings are lower in fat and calories compared to their deep-fried counterparts.

Remember, while it’s crucial to follow the high-fat, low-carb principles of the ketogenic diet, it’s equally important to consider the cooking methods and ingredients used. The goal should always be to nourish our bodies with the best possible quality of food, cooked in the healthiest possible way. Striking this balance ensures that we reap the maximum benefits from our dietary choices.