16 replies to this topic

[MissKBuff]

Here again are Adam and Reuben from Workoutmaster (Affiliated with Paul Chek and the C.H.E.K. Institute).

Here they share their once again trustworthy knowledge on the absolute best sources of protein,

http://blip.tv/healthyliving/episode-201-t...-living-5260710

[Snachito]

I had no idea eggs had such a fast gastric emptying!! I usually have eggs and use some olive oil when I'm cutting or hash browns when bulking, so that slows down digestion.

I gotta check out the episode on lactose intolerance as that's something I struggle with and I LOVE MILK!!!

[MissKBuff]

I had no idea eggs had such a fast gastric emptying!! I usually have eggs and use some olive oil when I'm cutting or hash browns when bulking, so that slows down digestion.

I gotta check out the episode on lactose intolerance as that's something I struggle with and I LOVE MILK!!!

Yes then you should definitely check out the lactose episode!!! Also, olive oil is one of the worst to cook with. Cook with virgin coconut oil...or believe it or not, bacon grease (saved)

[johns_0769]

Also, olive oil is one of the worst to cook with. Cook with virgin coconut oil...or believe it or not, bacon grease (saved)

Really?....I know that virgin coconut oil is really good for the body, but bacon grease?!? Also olive oil is one of the worst to cook with.....I cook with it all the time. Is it the heating of olive oil that make it bad?

Peace,
JS

[\SHINE/]

I will agree with you on the coconut oil MS.K but why is the virgin olive not a good idea?

Learn somthing everyday, thanks for posting.

[MissKBuff]

All vegetable oils are susceptible to heat damage-much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great. Here are some of the reasons that extra virgin olive oil requires special attention.

The effect of heat on its monounsaturated fats

All types of olive oil (including extra virgin) contain a large amount of monounsaturated fat. In fact, 70-80% of the total fat found in olive oil is monounsaturated. This monounsaturated fat comes from the monounsaturated fatty acid (MUFA) called oleic acid. In comparison to all commonly used vegetable oils, olive oil is fairly unique in its high MUFA content. Canola oil comes close (60-70% MUFA), but many of the other commonly used vegetable oils, including sunflower, safflower, corn, and soybean oils naturally contain less than half as much MUFA as olive oil. It's worth noting here that cooking oil manufacturers sometimes create high-oleic version of these other oils, so that it is now possible to purchase high-oleic sunflower or safflower oil in many food stores.

In general, monounsaturated fat increases the stability of a vegetable oil in comparison to polyunsaturated fat. This increased stability is related to the chemical structure of monounsaturated fat. MUFAs have fewer "reactive spots" than PUFAs (polyunsaturated fatty acids) and it is more difficult for oxygen radicals to interact with these kinds of fat. However, despite this lower reactivity, olive oil and other vegetable oils containing a high amount of MUFAs (like canola oil) still have relatively low smoke points and cannot withstand a large amount of heat. Unless these high-MUFA oils have been refined or conditioned in a way that increases their smoke point, they typically cannot withstand heats of much greater than 200-250˚F (93-121˚C) without incurring damage (the temperature of stove-top frying is 375-525˚F, or 191-274˚C). So even though the high-MUFA composition of extra virgin olive oil increases its chemical stability, it does not protect this wonderful oil from most stovetop or oven cooking temperatures.

It is worth noting in this discussion of MUFAs that the oleic acid found in olive oil has been the subject of expanding research interest when it comes to insulin resistance, cancer, and cardiovascular disease. Recent studies have made it clear that oleic acid can directly alter the activity of certain cancer genes and appears to have anti-cancer effects that may be part of the Mediterranean diet's health benefits. This primary MUFA in extra virgin olive oil may also help to lower a person's risk of insulin resistance as well as favorably altering some of the blood fat patterns that can be associated with risk of cardiovascular disease.

Yet, to get these benefits it's important to enjoy extra virgin olive oil when its MUFAs are best protected, which means at heats below 250˚F (121˚C).

Heat damages extra virgin olive oil

Research studies on the heat susceptibility of extra virgin olive oil tend to focus on higher heat ranges than we typically recommend at the World's Healthiest Foods. Heats between 320-374˚F (160-190˚C) are most often used to determine the changes that occur in extra virgin olive oil due to heating. Studies on this subject repeatedly show that heats as low as 320˚F (160˚C) can substantially damage the phenols in olive oil. Although studies tend to expose extra virgin olive oil to heat for prolonged periods of time involving 1-3 hours, some studies have looked at relatively short heat exposures-sometimes as brief as 10 minutes. In all studies, heat exposure destroys key phenol components of extra virgin olive oil. At temperatures close to 350˚F (177˚C), for example, about 60% of the dihydroxyphenols in extra virgin olive oil are lost after 10 minutes! Hydroxytyrosol is another extra virgin olive oil phenol that gets damaged very quickly by heat, including heat as low as 320˚F (160˚C) according to published research studies. Alongside of the phenol loss that occurs with heat exposure is also the loss of vitamin E.

While I have not seen research studies that explored damage to extra virgin olive oil's rich phenol mixture at temperatures lower than 320˚F (160˚C) I do not believe the extra virgin olive oil's phenols are safe at temperatures lower than this! In fact, it seems highly likely to us that research studies involving lower temperatures would confirm damage to hydroxytyrosol and dihydroxyphenol at these lower temperatures-just less damage than already demonstrated at 320˚F (160˚C).

Until I see studies indicating otherwise, I will choose to play it safe with regard to heating extra virgin olive oil. These extra virgin olive oil phenols are simply too important to risk potential damage through unnecessary heating. The 200-250˚F (93-121˚C) temperature range is the one I feel safest with when it comes to the heating of extra virgin olive oil and protection of its phenols. This temperature range will work well for making sauce or for the warming of a dish that has extra virgin olive oil added just before this warming stage (but not during the actual cooking or baking process).

There are, of course, many dishes that do not require heating that will allow you to enjoy extra virgin olive oil. Healthy sautéed vegetables can be drizzled with extra virgin olive oil before serving. Extra virgin olive oil can be blended together with garlic and beans in a food processor to make a delicious dip. Extra virgin olive oil can be used in place of butter on bread or rolls, and it can also be combined with garlic and added to potatoes that have been previously steamed to create a wonderful mashed potato side dish. There are also, of course, delicious salad dressings containing extra virgin olive oil that do not call for any heating whatsoever. In all of these circumstances, you'll get to enjoy the great flavor of extra virgin olive oil along with the full benefits of its amazing health-protective phenols.

References

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Olive oil cooked on high heat actually TOXIFIES the oil and turns it rancid.

Sidenote:

The fats in the bacon grease (especially if you fry the rest of your breakfast in it when eating bacon) are great for protein type people. We (protein types - ancestry originates from climates having winter and very cold weather) need more protein and animal fats than carbo or mixed type individuals. Therefore heartier for us, giving us more sustainability throughout the day.

I'm not saying save all of your bacon grease and fry up chicken in it or anything, but other parts of breakfast and potatoes
-
Potatoes are very high on the GI index - thus very capable of throwing off a protein type's blood sugar, so when made with bacon grease - it balances things out and our blood sugar remains stabilized.

Best to use coconut oil or bacon fat as long as you know the source. Coconut oil is one of the only fats that is not stored before it is converted to energy! Coconut oil and organic butter are the best for protein types.

If you know the source of the animal when making a roast or bacon, save the fat from the pan and use it to cook with (ONLY organic animals)

[\SHINE/]

I see, figured there was some silly type of chemo reaction going on with V-olive with heat. Basicaly in laymens terms exposed to high heat you get oxidation of polyunsaturated fats and destroys (MCTs) like lauric acid. Kinda remember reading somthing about the denaturing of certain oils casuing then to somewhat have a inflammatory response in the body.



ow and











Thanks for the great info MS.K!

[johns_0769]

Thanks for all the outstanding info...you have changed the way that I cook forever

JS

[MissKBuff]

You're so welcome! And so sorry for the obnoxiously HUGE font at the end of that, LOL - I meant it to just be a tiny bit bigger and it came out HUGE, hahaha! I was too lazy to change it again ;-P

[\SHINE/]

You're so welcome! And so sorry for the obnoxiously HUGE font at the end of that, LOL - I meant it to just be a tiny bit bigger and it came out HUGE, hahaha! I was too lazy to change it again ;-P

LOL! well it definitely got the point across!

[FinaFlex]

Have any of you tried the Rexall brand they sell at Walmart in the vitamin/health food section for around $10 for a 16 oz tub?
It's supposed to be extra virgin but I have been reading that certain brands taste different and some taste pretty good and others taste kinda soapy.
It would just be convenient to pick it up there while I grocery shop so I just wanted to make sure it's the real deal.
And thanks MissK for the great info as you Have altered the way I cook as well.

[Snachito]

Have any of you tried the Rexall brand they sell at Walmart in the vitamin/health food section for around $10 for a 16 oz tub?
It's supposed to be extra virgin but I have been reading that certain brands taste different and some taste pretty good and others taste kinda soapy.
It would just be convenient to pick it up there while I grocery shop so I just wanted to make sure it's the real deal.
And thanks MissK for the great info as you Have altered the way I cook as well.

OHh man you ain't kidding about the taste of EVOO as some of them taste BAD!!! I never cook with EVOO I just add it to my food after it's cooked and MKB just gave some great info on it!! Really you have to taste as some of them are worth the extra two to three dollars as the taste can differ vastly.

For my shakes I use macadamian nut oil and according to Palumbo it doesn't change its structure if you cook with it, although same thing as the EVOO I don't like to cook with any type of oil, I just add a tablespoon to my shakes (Protien powder + mac oil if dieting, Protein powder + Oatmeal powder + Mac oil if bulking). I'm going to look into the coconut oil to see if it has the same as the Mac oil as Mac oil is hard to find sometimes!!

[FinaFlex]

Sorry Snatchito I was talking about extra virgin cocunut oil when I was talking about the Rexall brand but I was sent it from phone my phone while waiting to leave on a plane.I have tried the brand called Barleans and it has been my favorite.I Can litterally take a heaping tablespoon by mouth about10-15 minutes before eating carbs.
One other question I heard that unrefined peanut oil doesn't change structure with heat by a company named spectrum who is supposedly a manufacture of high quality oils.thanks for any feedback in advance!

[graniteman]

Wow! At 1st I was..'Very Skeptical'! ..But we just watched a story on tv about the positive use of bacon fat! Been following the diet n health forums here , great info . One day they say something's good for you..then the next it's going to kill you!! lol
Good Read

[MissKBuff]

Sorry Snatchito I was talking about extra virgin cocunut oil when I was talking about the Rexall brand but I was sent it from phone my phone while waiting to leave on a plane.I have tried the brand called Barleans and it has been my favorite.I Can litterally take a heaping tablespoon by mouth about10-15 minutes before eating carbs.
One other question I heard that unrefined peanut oil doesn't change structure with heat by a company named spectrum who is supposedly a manufacture of high quality oils.thanks for any feedback in advance!

I wouldn't use peanut oil or peanut anything as it's the nut with the highest mold probability. Use coconut oil for cooking but be sure to heat the oil in the pan slowly rather than putting the oil in a hot pan. Also olive oil is fantastic for food, but don't use it to cook with

Also, Carlson's lemon flavored fish oil is the best to take by spoonful. DO NOT take fish oil capsules as the carrier oil turns the fish oil rancid.