The key to the omegas is the ratio. The reason Omega 6 is bad is because it outcompetes Omega 3 for receptor activity. And omega 6 is found heavily not just in animal products but in fried foods, so it's not NECESSARILY bad just because of the animal source (info obtained from Dr. T Colin Campbells certification plant based course)
Interestingly animals that eat a natural diet, such as 100% grass fed pasture raised as nature intended have healthy omega 3 to 6 ratios. Animals fed the highly processed American Diet of corn, soy, cotton seed meal, etc. are just as unhealthy as people who eat the standard American Diet.
@@mohitthareja8419 You mean wild animals? Because farmed animals (even grass fed) don't eat natural diets, their whole life isn't "natural". Cows do not even exist naturally.
My plant bio professor said cold-pressed olive oil whenever you can and then canola oil for whatever cooking techniques would smoke the olive oil too much are the best combination of health and affordability/accessibility. So that considered, this is a pretty good algorithm. Hempseed is still fairly niche, flax seed as you said is uncookable, olive oil is the healthiest oil you can cook with, and canola oil is the best with a high smoke point for wok hey or deep frying etc
grapeseed is the worst because it is very prone to oxidative damage. Heating it for even a small amount of time can produce carcinogens, as can shiping it in an unrefrigerated truck, leaving it in the light, or just doing nothing at all to it. High omega-6 oils are very dangerous unless they have a ton of antioxidants with them. @hybrigust Cocoa butter raises LDL about 1/4th as as much as coconut oil i suppose, it’s 30% stearic acid, 30% omega-9 and 30% palmitic acid. Stearic acid is the only saturated fat that reduces LDL to the same degree as olive oil, its also associated with being anti-cancer (the mechanism is increasing cell membrane rigidity) and being extremely satiating; it also has the odd effect of making all the mitochondria fuse into a heat producing complex. If you ate nothing but carbs to the point of obesity your body fat would be around 50% stearic acid, 50% omega-9 and would make some palmidic acid during the production chains. so cocoa butter is composed of things your body is very good at processing. There are studies associating stearic acid with prostate cancer but these are in the contest of the standard american diet (i.e. sourcing it from red meat) and cocoa butter studies do not show this association. For the exact same reason thats stearic acid prevents cancer metastasis omega-6 increases it, (increases membrane fluidity) omega-6 also increases the probability of LDL getting oxidized and causing an issue despite lowering the absolute amount of it.
Sesame oil is basically a condiment - it's so strongly flavoured it only needs a few drops. This amount is unlikely to have any major effect on the body. The problem is when people pour tablespoons of oil into a frying pan or salad.
As someone with heart disease, POTS, EDS, sjogrens and more, flaxseed oil is a MUST for me. I have at least 1 TBSP of flaxseed oil daily in my smoothies! It definitely helps!!
When making my smoothies, I use a vitamix. And that gives me the opportunity to put the whole flax seed in my smoothies. But after this, I appreciate them so much more. Thanks, Mike.
thanks Mic, I'm one of the guys who knows oil isn't a health food or anything but still decide to use it. I've been curious about which one I should be using that's least bad I guess? so this is a pretty helpful video all hail the oilgorithm
You should use butter. Olive and avocado oil are fine as well. It's not about the idea of "least bad". Credible olive oil is actually health as it feeds bacteria like Akkermansia which improve the metabolism of the host
Canola is probably the most versatile. Hemp oil sounds the best for salad. I've used it in the past. Unfortunately, it will go rancid quickly so buy small bottles only. You can also buy inert gas used for wine preservation and use that in bottles of oil, it should greatly extend their shelf life and it's one thing they are recommended for by the manufacturers of these products.
@@robertusga No, Mic firmly believes that all oil is bad for you. This video is just about which is the least bad. They're all bad and he has plenty of videos on why. Mic also liked the original comment.
The fact that a random coconut-oil-eating Thai is 10 times healthier than a random olive-oil-eating American is the perfect proof that this ranking is completely BS and also, the numbers in this comparison don't matter at all. Comparing anything without mentioning the amount of consumption, is basically lying to people. For me, only two things about oil are important - natural process and moderate consumption.
After listening to Esselystn and McDougall talk about how you should not have any oils, ever, this is encouraging. I find it very hard to cut out oils completely. They add so much to steamed greens, potatoes, salads. I"d like to think I"m not undoing all the good that a vegan diet does by using olive oil (or other healthier oils) now and then.
Nothing wrong with oils. Just consume the right ones. These dudes are taking about people that have been eating the Standard American Diet for 60+ years and don't exercise. Of course those people shouldn't consume anymore oil and focus on whole foods. If you eat right, sleep well and exercise you can consume oils. I'd stay away from all vegetable oils though. Stick to evoo. Mic misses things like polyphenols and the activation of Sirt 2. He just knit picks what he deems healthy
I love hemp seeds:) I eat hemp seeds, sprouted pumpkin seeds and sprouted sunflower seeds every morning mixed into my blueberries and dark cherries. Such a tasty mix!!
I've been using flaxseed oil exclusively for years. The Gersons recommended it highly. You must keep it in cold conditions not exposed to sunlight. Don't cook with it, it is very delicate. I've found when you add it to rice and broccoli, it makes your dish taste like Rice-a-roni
Probably the most damaging thing about olive oil is the way it's routinely promoted not just as healthier, but super healthy - with no explanation of its actual nutritional values or downsides. Naively in thrall to this simplistic idea, I used to slosh it on with abandon, like a condiment. Very grateful to John McDougall initially, for helping me break this habit, and to you for this detailed info on how the stuff actually works.
@@sorachi295 The studies on the Mediterranean diet show that what really matters about it is the high proportion of whole food plants. Olive oil is not a whole food. The Finns, who after WWII, had Europe's highest rate of strokes and heart diseases, created a diet based around whole food plants with their own local produce and became some of the healthiest people in Europe. Olive oil is not local to Finland and was not key to this diet. Nor has it been part of the world's other 'blue zone' diets, that is, diets shown to promote longevity. The fact that olive oil is healthier than most other oils doesn't mean it's healthy in and of itself. Its reputation may rest on it having been part of a diet full of other healthy stuff.
@@n0rwa117 Since my original post here, I've come to see that there may be some evidence for olive oil having some nutritional benefit - though it would be helpful if you could cite at least one source. But as per what I just posted in response to the other person here, olive oil is not necessary to a healthy diet and certainly is not so full of nutritional value as to constitute some kind of superfood, even though that's what a lot of the rhetoric around it implies. The Mediterraneans who lived well and long on their diets did so because of the high proportion of whole food plants they ate. They had this in common with other blue zone diets - which did not include olive oil. It may be, as some vegan MD nutritionists claim, that olive oil's actively harmful like other fats. But even if not, and even if it contains nutritional value, the danger is that people assume it's a quick fix, and the key, along with red wine, to the Mediterranean diet, and ignore what really makes that diet healthy.
have you ever heard of thrive algae oil? it has crazy low saturated fat, no omega 6s, high smoke point, neutral taste. i personally don't eat oil, but i wonder how it rates on your list
Whoahh sounds really good! Thanks for the info! Edit: I was surprised to learn that it's not from a marine algae but a white algae "from the sap of a chestnut tree" (from their website) Makes sense since the EPA and DHA found in marine algae won't make it stable for cooking It's probably way healthier than other oils for cooking so that looks promising
Unfortunately, Thrive algae oil is no longer being made. I think the company ran out of money or maybe it just wasn't able to compete with all the cheaper oils out there.
@@terryjackson9395 ahhh. EDIT: googling a bit, looks like it's now rebranded as "ALGAWISE ULTRA OMEGA-9 ALGAE OIL" and they don't sell it direct to consumers anymore.
Hey mic, love your videos, was wondering if we might be able to get a plant milks list? So we can compare which is the healthiest? I know you've mentioned a few in a couple of different videos but I love this focused approach that you use in these list videos.
It is best to avoid frying and the heating of oils to high temperatures. Instead, it is a great option to use the whole foods (e.g., raw nuts, raw seeds, whole grains) that contain the natural oils and fats of the kinds that are actually good for us. Not something that is extracted, manufactured, concentrated, and isolated from all of its whole-food natural packaging. Beware of the addictive and destructive side-effects of using processed flours, processed oils, added sugar/sweeteners, and added salt, et cetera. Use pure herbs and spices, real foods, whole foods, in all of their glorious range of colours, flavours, and nutritional richness.
@@MictheVegan Might you include rice bran oil too? So let's see... 4 oils mentioned in this comment so far, corn, sesame, rice bran, grapeseed... 5 more and new video maybe? How does red palm fruit oil, peanut oil, almond oil, cocoa butter(AKA theobroma oil), mustard oil(controversially used in Indian cuisine) sound? 😀
I never fry anything, so the smoke point isn't a big deal to me. I got some flax seed oil today, based on what you say here. Made buckwheat noodles with tofu, fresh tomatoes and fresh spinach and sloshed a small amount oil on after I served it. It gave me a soothing feeling I occasionally get from food as if my body's thanking me. Could be a placebo, but I doubt it. I think it's the omega 3s. At least 15 minutes after eating, I'm still feeling the effect. So thank you, I really appreciate this discovery. Bloody expensive - about twice the price of organic, extra virgin olive oil - so wouldn't work to cook with constantly, but seems that's not really the point and you don't need much. That said, do you think milled flax might give the same effect at lower cost?
I have started eating 1/2 cup of freshly ground flaxseed on my porridge every day, and I find it super soothing on the gut! 🙂 Fresh flaxseed oil isn’t available where I live, but whole flaxseed is quite affordable since it is more shelf stable. Dr. Brooke Goldner says emphasizing omega 3s from whole flaxseed or chia (or flaxseed oil if the gut is sensitive) over nuts or other oils is essential for anyone with health issues, but people who are healthy will do well on a 1:1 ratio of omega 3 to 6.
@@paperfrost Thanks, yes, I'm eating more milled flax seed than oil now. I need to get a better mill, though, because mine would take about half an hour to do 1/2 a cup.
Hi Mike, thanks for the video! The info was great man. I don't think it's fair to differentiate between two types of Olive Oil without doing the same for Canola. I would expect expeller pressed Canola to rank higher, just as observed with EVOO. I'm at a point where I think any oil is bad if it's stored too long / improperly. So just as important as selecting a good quality oil, is for it to be as fresh as possible. Canola will keep in the fridge perfectly, but Olive Oil coagulates. My plan it is to ditch the EVOO and just use a single small bottle of Canola. Faster turnover = less rancidity. Flax would be great if I was all about consuming raw oils, but nope, just cooking. So Canola wins, especially considering the complete distrust of Olive Oils after Greger's recent video on 3-MCPD.
Definitely never use a rancid oil as food. Save for use as a wood penetrating oil, lamp oil (where it will actually perform better than fresh oil), or you can recycle it as biofuel (assuming your community has a program for that). Canola oil is good to use in a Mediterranean-style diet because it's neutral in terms of flavor and versatile.
AlboPepper, I am glad that you mentioned flaxseed. It is one of the easiest seeds to find in stores and supermarkets and without any processing or additives. Instead of an oil, however, I highly recommend using the flaxseed in its whole-food form, as God has given it to us in Nature. Tips: you can soak it in some water before using it in cooking and you will have all the benefits of its oil but without the risks from an isolated oil and one concentration of an ingredient. Another tip: grind the dry raw seeds in just the amount needed at a time and then you will avoid spoilage and rancidity from an isolated oil. This applies to all seeds and nuts: prefer them raw and use them raw and as a whole food. For easier mixing of ingredients in a smoothie or any meal/cooking, chop nuts and grind small seeds. This also greatly improves digestibility and absorption of nutrients. That last point is the most important of all: let our choices of foods, forms of food, methods of handling, methods of storage, and methods of cooking (water-based and low-heat is best of all rather than frying, barbecue, grilling, roasting and other high-risk methods) all contribute not just to flavour and presentation, but, above all, to nutrition that actually reaches and benefits our cells. Fats and oils by themselves are already complex to digest; therefore, enjoying them as part of fresh whole food with the minimum of handling, storage time, heat and cooking, will maximise the retention of nutrients and optimise digestion.
@@brentshuffler1234 I agree 100% about just using whole flax seeds. I buy mine as solid seeds & store excess in freezer. Then I grind small batches & store that in the fridge. I eat 2 Tbs ground flax each morning in my oatmeal. The flax gets cooked along with the oats to try to reduce any cyanide. And of course, I have random recipes (baked goods, bean patties) which also use flax when possible. 👍😀
My go-to will continue to be organic cold-pressed canola oil. As you said, these differences haven't been studied so the research carries little weight. When it comes to oil, antioxidant capacity isn't a factor to me either. Just eat your berries. What is a factor, is the amount of phytoestrogen. I get a beneficial amount of phytoestrogen from other foods; I eat soy and flax most days. It's just that phytoestrogen concentrates in the oil. I always had a strange reaction to soy oil, even before realizing this. Flax is even higher than soy. The upper limit of phytoestrogen is very high, in regard to negative hormone disruption, but it's possible to reach that with these concentrated oils. Ironically, I see non-vegans scared of soy milk and tofu but unknowingly loading topping their food with soy oil in dressings and sauces. There isn't data available on the phytoestrogen content of hemp seeds; it's the cost and access that is more of a deterrent for me. Same with Walnut oil, which was rancid the last time I could even afford to try one. I know he didn't go into corn and peanut oil, but those trigger my autoimmune condition.
Any thoughts, Mike, on the interaction between any kind of oil and plastic containers? I try to eliminate plastic in my own life and habits as much as possible but a lot of oils are sold in plastic, and these are cheaper than oil sold in glass. I've read there are unhealthy estrogenic properties that result from the fat in oils extracting petrochemicals from the plastic containers. I personally live completely oil-free and love it. I had to learn a few new cooking techniques, but now I don't even have to think about it - it's just the way I cook and eat. I lost 30+ pounds that needed to go and got rid of high cholesterol levels and pre-diabetes by going oil-free. No taste of any oil will ever be worth me eating it if it causes me to go back to that heavier, more disease-prone state. Thanks for a great video!
I don’t know if you will get a notification for my remark because your comment is over a year old, but out of curiosity, do you eat meat? Or did you also cut meat out of your diet before cutting out oil? I only ask because obviously not everyone that comments on this channel is vegan. Usually cutting meat out of one’s diet by itself will result in the positive results you mentioned. Also, would you mind sharing some of your cooking techniques that you changed when you stopped consuming oil? For instance, I know that some people will simply use a bit of water instead of oil when they are sautéing vegetables and such, but I’m not quite sure what other techniques there are. I personally don’t think I could live without enjoying my Italian salad dressing, or using olive oil when cooking hashbrowns haha. Have you cut butter out as well?
@@anti-ethniccleansing465 Yes, I received notification of your comment. Thanks for reaching out. To answer your questions, I am vegan and whole food plant-based no-oil, to be precise on the diet side. I did go vegan for several years before ending my use of oil. When I first went vegan I ate a lot of the fake burgers and faux vegan cheezes, which have oils in them, and I cooked with oil, thinking it was healthy. I was vegan and even whole food plant-based, but when I still ate oil, I still retained the unwanted weight and my markers for cholesterol and glucose were still abnormally high. It was when I stopped eating oil that those things regulated - I lost the weight, my diabetic markers went back to normal, my cholesterol normalized. Oil made the difference for me. My cholesterol finally came down 100 points, into the normal range, once I stopped eating oil but it had stayed persistently high until then. Oil was the last big diet change I made. I learned about the many reasons why oil is not a healthy food and decided to stop eating it. I learned that it is quite damaging to the interiors of our arteries, all of them, which can lead to many problems since our entire body and all its organs rely upon healthy blood flow to function properly. I don't miss oil at all, and now when I smell it, it just smells rancid and repulsive to me, even if it is actually "fresh." It just doesn't seem like real food to me any more. My cooking techniques include steaming in water, and sometimes sauteing in water using a nice selection of herbs. I have a ceramic (not Teflon) non-stick skillet which makes cooking easy without oil. I also use my Instant Pot a lot to make beans, grains, potatoes, sweet potatoes, and winter squashes. I just put a little water in the bottom of the Instant Pot and set it to pressure cook the food. The Instant Pot is a life changer - I put several layers of foods in it, turn it on, and go for a hike. When I come back, dinner is ready. I love it! Something I have found since eliminating processed sugar and oil from my diet is that over time I became more able to fully appreciate the taste of real food like whole vegetables, grains, of course fresh fruit, and I needed less and less in the way of condiments to enjoy food. I think now if I went to some place like a standard bakery and ate a standard cupcake I would find it much, much too sweet (too fakely sweet), and too greasy with oil or butter in it. No, I no longer eat butter or any of the fake spreads either because they are oil based. I don't miss them. I mash an avocado and put that on toast, or use small amounts of nut butters on bread instead of butter. In vegetable dishes I use nutritional yeast to get a savory almost buttery flavor, and I love it. I don't miss butter at all, and I used to be, before going vegan, someone who would literally put an entire pat of butter in my mouth at one time. I shudder now to remember that, but it's true. Shortly thereafter I would find myself with heavy post-nasal drip, repeatedly clearing my throat, as my body tried to tell me it didn't want me to eat butter. I finally listened, and am better now without it. On salad, for dressing, there are many oil-free salad dressing recipes on whole food plant-based no-oil (WFPBNO) websites. But I'm a lazy cook, and I don't often feel like even something as simple as mixing a salad dressing, so I am happy just grabbing a bottle and putting a little balsamic vinegar on my salad by itself. Again, my tastes adapted to this new way of eating, and I don't miss oil at all on salads. One thing I hadn't counted on but which is really nice is that I also love the way clean-up in the kitchen is so much easier now, without oil on my dishes, pots and utensils. And I imagine the plumbing in my home is less prone to clogging too, since no oil at all goes into the pipes. We actually make a hash brown potato dish with lots of other veggies thrown in, peppers, onions, carrots, corn, whatever appeals that day, pretty much every day for our breakfast, usually with a side of some kind of beans. We like savory foods for breakfast although we do also cut up a big bowl of fresh fruit. Using the non-stick pan, our hash brown dish cooks easily and slides out with no oil. I sometime put some Braggs Aminos in it, sometimes just a touch of salt and some ground pepper. Sometimes a little cumin or curry powder for a different twist. Sometimes oregano. It's great without oil. Is it crispy? Not as much as oil-cooked hash browns can be, but it's delicious on its own, and we love it. I hope this anwers your questions and offers you some helpful ideas. If not, please ask! Best to you.
@@iamdebmillerI thought I was doing great eating trader. Joe's popcorn cooked an extra Virgin Olive oil and airpop. But now with no oil, does this mean? I have to stop eating popcorn altogether, wow.
I was rooting for canola (rapeseed) oil. I worked it out as my preferred oil about a decade ago. Use it for frying (yes frying is evil but you have to live a little) and extra virgin olive for non cooked uses. Of course trying to minimise both. Canola should really win. Here in Europe people are doing artisanal organic versions. Plus you can cook with it. Get your antioxidants from fruit and veg.
This was informative and necessary for us vegans to understand. Your comprehensive research is a welcome addition to our own research. Thank you so much Mic.
Misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
@@MictheVegan That would be awesome! I do think it is pretty widely used and, to be fair, im not sure it would rank too well.. It is one out of 3 oils i use regularly, the others being extra v. olive Oil and Flaxseed oil. Maybe i can save the money and go with another oil, that could be way cheaper and i mainly use peanut for the somewhat high smoke point and i feel it enhances flavor quite a bit compared to canola for example.
Thanks Mic! How is toasted sesame oil? The only oils I use (very sparingly) are EVOO and toasted sesame oil. I prefer to eat my flax, hemp and pumpkin seeds.
I suppose there's no enough information about it out there but Macadamia Nut oil is really good and is high in Omega 7 and 9, it has a decent smoke point, I'd love to see how you would rate it against these other oils.
The smoke point doesn’t matter, what matters is that Unsaturated fats+Oxygen contact= Transfats while heat is an strong catalyst of this, but polyunsaturated fats oxidize much much much easier compared to Monounsaturated fats. The only fats which you can cook with is saturated fats, because no Transfats. And yea saturated fats are not great but transfats are a billion times more harmful. At best you don’t even Cook with oil, and especially don’t heat up Makronutrients.
Imagine defending canola oil. Over 90% of canola crops in the United States and Canada are genetically engineered. It's very inflammatory and not natural. You are citing one study here to defend it and then "debunking" one study. Very poor amount of research went into that
This is very misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
At 6:41 is that a spelling mistake at the antioxidant score? Shouldn't it be 3,3/10 instead of 30,3/10 since you said it's so low in antioxidants? Or did you forget the minus before it?
Canola oils is very toxic when cooked. It’s made by an unnatural processing of vegetables. It take the part of the vegetable that is most toxic and concentrates it.
Major flaw: That first flaxseed study you flash, appears to be for the WHOLE Flax seed, not the oil. That is a huge difference. Just like eating olives would have much better benefits than Olive Oil.
Finally you are changing your view of oils. I did an experiment last year. I cut my oil consumption almost down to zero. My cholesterol numbers came out so much worse.
@@barbaraibiel gotcha, so you want evidence then label it as ignorance before evidence, very closed minded, the liver makes 3000mg of choletserol, which is responsbile for over 250 functions within the body... first what does having choletserol high or low mean in health wise? oh let me guess usual "heart disease" nonsense, when well lets see there is 0 scientific evidence of this ever happening in any rct study. mothers breast milk is comprised of mostly all fat and choletserol, i guess nature gives a baby heart disease... lol it is physicaly impossible for cholesterol cause heart disease, it would need to defy physics, which i can show science on, but please do explain to me why cholesterol numbers matter, you made the assertion
@@highlander200268 I said it is ignorance because I have seen the evidence. You obviously have not. Anyways, if you want to have high cholesterol, be my guest, but it is immoral for you to preach this dangerous ideology. You will cause people to die.
Hi Mike!!! Thoughts? Hemp & EVOO: Salads/dressings Flaxseed: Smoothies Canola: Cooking Thanks for another great video. Appreciate all of your hard work.
The problem for health might actually be mixing them, so i have heard. So you can only pick one :) The best all-rounder for cooking and dressings is EVOO.
My skin stopped being dry and patchy with flakes, when I eat a spoon of coconut oil once a week. Eating nuts, and nut butters did not help my sin. But eating the coconut oil did. I don't understand why.
Did you try rubbing it on your skin instead? That solved my dry flaky skin problems and I don't even have to use it that often, once a week or maybe twice in the winter months. I have coconut oil in my house but I just apply it to my skin and never eat it!
Eating coconut oil is healthy and topical solutions don't fix the problems inside that cause skin issues. My skin cleared up by avoiding lectins, phytates and lowering insulin levels (low carb high fat LCHF). You're following the wrong food guru...
@@kulata yes i eat essential fats, avocados, nuts, seeds, seaweed, algae even fruits and vegetables haves them...i don't need to get them from harmful cooking oils that never existed in nature
Re flaxseed oil it is common to hear not to consume during pregnancy ... I’m not fully up on the science, though, and haven’t noticed any information on flaxseeds during pregnancy (I’m still taking my flaxseeds in oatmeal every morning while pregnant...)
Thanks for the info Mic! I’m going to start using hempseed oil in my cornbread recipe. It’s vegan, but I haven’t had an oil-free cornbread recipe turn out acceptable, so it’s one of the few times I use oil. I’ve been using canola oil.
Hempseed oil isn't good for cooking, as the omega 3 fatty acids in it degrade easily, and it has a strong flavor. I'd use canola oil instead, or avocado or light olive oil if you are baking above 350.
Absolutely love this! Thank you for the scientific info as always. I had to wait until I could really focus to watch this video- I knew it was really important 💕 thanks again!
I lived for a few years in Austria, and pumpkin seed oil is very popular there. I never knew anyone who cooked with it, but we just used a lil salt and used it as salad dressing. It was so good on greens and you can't get any simpler than just oil and salt. Maybe not the healthiest but it got me eating tons more salads than I do now but it's hard to find in midwest
Thanks for sharing your overseas experience. Yes, your observations are correct. Notice that the best value came from using an organic source and also from using the oil without heating it. Too many people are missing these key details: sources of food; handling and storage; what to cook and what not to cook; and, if cooking, to use low heat and the shortest cooking time. Happy Lord's day! Blessed Sunday morning from the Caribbean! (One of the regions with high ratios of centenarians.)
I’d take any food/health video with a grain of salt. Also you can’t expect an unbiased opinion from someone who doesn’t talk about benefits of animal products because he chose to take that one side (I’ve been there).
Facts. Coconut oil and Ghee are the best cooking oils. facts, but refined vegetable seed oils that are produced with benzene solvent aren't healthy at any temperature
Hilariously enough I did a similar "study" (not as thorough as yours ofc) to recommend the best oil to my friends, since obviously they weren't gonna go WFPB anyways. I think you did a bit of a disservice to high oleic sunflower oil if it's lumped in with the other sunflower and safflower oils. Then again my oilgorithm didn't account for antioxidant value. I would've weighed smoke point as a stronger factor because the chief use most people have for oil is to sautee or bake, so from their perspective flax seed oil is a useless number 1 (I had it as an honorable mention for salads and hummus). Most people, including myself, are looking for a high heat oil for the rare occasion that I want to bake/fry, knowing full well it's not healthy, so really it's a WFPB "cheat meal" that doesn't break the stricter veganism. My source didn't include pumpkin oil, so thanks for the info. Besides the aforementioned high oleic sunflower oil, almond oil came up pretty high on my list, so I'm curious what thoughts you have if any on that.
Also wrt the omega balance of oils, besides flax and hemp (which can't really be cooked either, high heat meaning 400+), I actually skewed away from polyunsaturated content entirely. Most people have high omega 6 intake anyway, so I assumed it'd just be better to avoid any more omega 6 via choice of oil and just recommend a pure omega 3 supplement (or chia/flax) instead.
@@ErynLizabeth_TheVegan Sorry, but that's not gunna work for the millions of people that never plan to give up all oils. He made this video for a reason and his fans want more. Knowing they're bad for us doesn't mean we all want to stop eating things that taste good and bring us pleasure. So maybe don't tell people what to do when it doesn't affect you or hurt others. ✌️ I'm vegan for the animals, the environment, and human rights. I'll eat all the fried food I want, thank you.
Coconut oil is great as a non food product. I use it on my baby as a moisturizer and for a cloth diaper safe diaper rash cream. Just throwing it out there. I liked your video Mike.
Some of us can ingest it but not put on our skin, and vice versa. Skin care products containing coconut oil inflame my skin to the point of blistering, but I can eat it no problem. It's the opposite with one of my friends.
wonder why that is? it is mostly saturated fat, which we need, in abundance, most of our skin is comprised of fat, if we put it on our skin our skin gets better.. please dont listen to this vegan quack
saw flax seed oil at the store recently and i've been wanting to try it out for a pesto. i feel like that could be a good option bc u don't have to heat it. blending it (w the other ingredients obv) might generate a little heat but i can't imagine enough to do a lot of damage?
The smoke point is above boiling temp of water so blending it is not an issue. However, it's also extremely sensitive to being oxidised so don't leave it out too long after using it
@@cynicalidealist11 not that much omega 3 actually. high in omega 6 (which people get way too much of). if you're talking about an unrefined cold pressed organic canola oil this is terrible, but most canola oil that people ingest has been soaked in hexane (leaving trace amounts left over), deodorized to remove flavour/aroma/impurities (which also removes any anti-oxidants that would have protected the oil and its consumer), etc etc. extra virgin olive/avocado oil are much much better than generic processed canola oil
Not a bad list, I would separate some of the saturated fats rather than lumping them all together such as the MCTs (mainly C8) which have a significant health benefits and subtracting stearic acid as it has been shown to not raise cholesterol like most other saturated fats, yes the saturated fat in your dark chocolate is in fact heart healthy despite being labeled as saturated.
Mic, thanks! Have you ever done a vid about the health differences of consuming an oil vs. the corresponding whole food? For example, olive oil vs. whole olives? walnut oil vs. whole walnuts or walnut butter? avocado oil vs. avocados? coconut oil vs. whole coconut? I've heard a few things that seemed to indicate that the effects are not the same, eating a whole food, compared with that same food's oil. (Including the endothelial effects...?) Nowadays when I want some fat in a soup or stew, I usually put in a little cashew butter, which has a light flavor, but is also a whole food. Or if I want to saute, will often saute with a mix of water & cashew butter.
That is an excellent question. Please see my replies to other persons' comments and questions above and below, where I share about the issues of extracts and isolated ingredients of anything (e.g., cooking oils, added fats, added sugar or other manufacturing sweeteners, added salt, et cetera. Always best to use the real thing: the whole food with its multiple nutrient-rich components and benefits.
Lynn Neville, that reminded me to add a second reply to what you shared. The other issue is methods of cooking and the importance of managing heat and moisture. Water-based methods and water-rich foods are optimal for our water-rich body. Use low heat and the minimum of cooking time. Instead of oil for sautéed items, you can certainly use a little water. You can also grind raw seeds and/or soak/chop nuts. E.g., chia seeds and flaxseed readily absorb water and quickly express their oil. So they are excellent for almost every use: from smoothies to salads to porridges to other cooked dishes of many kinds. By the way, are you making your own nut butters (e.g., you mentioned cashew butter)? It can be as simple as chopping, grinding, and/or soaking these nuts and then adding them in cooking. Another option is to put them in a blender with some water to make a rich pure cream, milk-like, or oily texture, depending on the type of nuts/seeds and the ratio of water to nuts/seeds.
Cashew butter sounds like a good alternative to real butter. I miss having a butter type substance on waffles, etc, and earth balance doesn't sit well with me. I never thought to try cashew butter, since it works so well as a base for cheese substitute!! Thank you so much for your suggestion 💚
@@brentshuffler1234 Thanks, have not made my own nut butters, but have thought about getting an "Almond Cow" nut milk maker, which I think would be nice to have in order to have nut milks with NOTHING objectionable added. I appreciate the useful suggestions, very kind of you! Yes, I do tend to cook only by boiling or steaming almost all of the time now, precisely b/c of the heat issues; a saute is very rare. (My oven has become nothing but a space-waster! LOL)
Hi! New subscriber. Love your content and how it it based in science and you show the studies; I’d like to know if the antioxidant properties of the pumpkin seeds can be obtained by literally eating the pumpkin seeds themselves or having the oil is better? Where I live pumpkin seed oil seems to be impossible to find. Thanks!
I've been using grapeseed oil due to the high smoke point. I was sad to see it wasn't on the list. I also love the taste of sesame oil in Asian dishes.
@@Mario-forall Here are a few reflections to consider: [1] Do you realise that that kind of cookware leaches metals into whatever foods you cook in it? Better to use stainless steel cookware (best of all, lifetime-quality, surgical stainless steel cookware); second choices would be glassware and ceramics (i.e., safe substances that do not leach into food or contain artificial coatings) . . . . [2] The second issue is that all of these commentaries about oil are generally pointing towards FRYING and that is one of the most unhealthful forms of handling food. Oils (manufactured extracts and concentrates) are harmful from the beginning. In turn, heating them to high temperatures creates dangerous chemical changes (as also happens when meats and animal-fat are barbecued, roasted, or otherwise burned or over-cooked). . . . . [3] Finally, frying of all kinds is best avoided in favour of water-based methods . . . . Our body is nearly 70% water . . . so water-rich foods (e.g., fresh fruits, vegetables and ground-foods) and water-based cooking are ideal for creating the alkaline pH that is optimal for human digestion and long--term health.
@@brentshuffler1234 I agree with everything you said. I cringe just thinking about eating oxidized PUFAs every meal from a cast iron pan, however in the rare cases when I want to enjoy a sealed Ribeye steak there is no better option.
If that is your taste preference that is one thing but butter and ghee are both super high saturated fat. Ghee is even higher saturated fat than butter itself. Saturated fat raises LDL which is causal to atherosclerosis based on the best data we have: pace-cme.org/2019/04/01/elevated-ldl-c-is-causal-of-atherosclerosis/
My understanding is that oil is a highly refined food whereby all the fiber and many of the nutrients are removed from the whole food, leaving only the fat. It is akin to white flour or refined sugar. I will stick with whole, unprocessed plant foods. Another issue is that the calorie density of oil is astronomical and consuming oil is not favorable to weight loss. Granted, perhaps tiny amounts won’t hurt you- I’m not sure, but then it really is easy and cost effective to simply leave out oil in home cooking. Packaged and processed foods with oil aren’t good for us anyway. I will stick with Dr. Esselstyn, Ornish, McDougall, Fuhrman, Barnard and RD Brenda Davis who all recommend avoiding oil. Erring on the side of caution.
Completely agree with you there. Oil is akin to white flour and refined sugar. Whole foods are our actual nutrition, if it's refined, it most likely hurts you.
Before I went vegan, but already under the influence of John McDougal, I gave up both dairy and oil, the only one of which I was consuming being extra virgin olive oil. The most obvious and unexpected immediate result: the flaky, sometimes inflamed skin problem on my face went away. I did a mini-elimination process to try to figure out whether this was down to dairy or the oil and...it seems it was both. Going back on either alone brought back the problem. Meanwhile, I seem to be fine with occasional consumption of products containing sunflower or rapeseed (canola) oil. Doesn't seem to be a saturated fat thing, because I had a little misguided coconut oil phase and my skin was OK. And I can, thank god, still eat actual olives and have no skin issues.
Id like to know how vegan butters rank. Like I can’t believe it’s not butter and other spreads. And I also want to share that beans can be used in place of butter. And beans with a little water for oil. Another way to add more beans to your day. :)
Good point. Avoid all processed fats, oils, and additives; all food-like substances. (Hint: if it needs a list of ingredients, it is likely processed rather than whole food.) Emphasise real foods, whole foods, fresh foods. Eat the whole foods such as raw nuts and seeds (which contain safe natural fats and oils) rather than oils.
@@cyclist5000 the EVOO I use for the past year is Terra Delyssa Premium Extra Virgin Olive Oil cause it keeps going on sale to like half price and I stock up.
@@brentshuffler1234 I avoid all that stuff but Extra Virgin Olive Oil, it’s only 1 of 2 processed food I eat and I can’t give it up, lol I just gotta cook my veggies in it, I try to use less but I’m also a heavy pourer lol! (The other processed food is some prepackaged organic guacamole I use for a salad dressing, it’s amazing)
As always amazing content! Only 2 thoughts, 1 flaxseed oil is good totally unstable, and needs to be ultra fresh or is actually harmful from what I have read, and 2 how about a video comparing vegan ‘butters’ like Miyokos vs Earth Balance?
@@MeatYourNewBestFriend I appreciate your response, but I’m not sure how it relates to my question directly. I like flax seed oil, it’s expensive and can go rancid quickly if it’s not refrigerated.
Flaxseed oil goes rancid almost immediately though. At least everyone I've seen trying to use it, say within a week, the smell changes a lot. That's with keeping it in the FRIDGE too.
Canola oil in the USA is genetically modified Rapeseed oil, plus also heavily processed! Whereas the Rapeseed oil here in the UK can be readily bought unprocessed organic and extra virgin. Rapeseed oil probably the best oil for frying foods as it has a very high smoke point without giving off toxins ♨️
@@C--A No it’s still a heavily processed oil do you know how much rapeseeds need to be processed in order to make one tablespoon of oil? 🤣 it’s super unnatural would never occur in nature and is therefor toxic to humans!!!! I thought even cold pressed organic canola was okay but guess what? When I cut out all seed oils completely my life changes drastically I now have six pack abs after 15 years of never having them and I’m working out LESSSS canola oil is evil do better research pal.
I'm honestly curious, why do you think canola oil is so bad? Because the evidence clearly doesn't show that! th-cam.com/video/M8tzaXQH1G4/w-d-xo.htmlsi=jOvzun6lNY9EWxmv
It is (to be precise: it can be, if not consumed in excess, like any healthy food). But don't worry, I understand that your brainwashing caused by all the misinformation on the subject online can be extremely profound, so I'm empathetic with your denial.
Thomas DeLauer found a huge difference between regular coconut oil, and cold-pressed virgin coconut oil. The cheapest crappiest processing makes an oil much much worse. Bobby Flavin talks about this for olive oils.
Corn, grape-seed, peanut, sesame and walnut oils would be interesting to include next time in your survey.
by him not including grapeseed oil is horrendous
Perhaps there are not many studies on them@@jermainejermaine8252
His ranking is so bad and uneducated, there's really no point seeing how he judges other oils
this list is inaccurate on many levels...ugh. Check out Dr. Cate.
his next survey should not be about....anything this video was pure stupidity
Interesting stuff! Thanks Mic
He's wrong. Canola oil Is poison.
The key to the omegas is the ratio. The reason Omega 6 is bad is because it outcompetes Omega 3 for receptor activity. And omega 6 is found heavily not just in animal products but in fried foods, so it's not NECESSARILY bad just because of the animal source (info obtained from Dr. T Colin Campbells certification plant based course)
Because of this reason, I make sure I eat a lot of flax/chia when I know I'll be eating fried junk.
Interestingly animals that eat a natural diet, such as 100% grass fed pasture raised as nature intended have healthy omega 3 to 6 ratios. Animals fed the highly processed American Diet of corn, soy, cotton seed meal, etc. are just as unhealthy as people who eat the standard American Diet.
@@mohitthareja8419 You mean wild animals? Because farmed animals (even grass fed) don't eat natural diets, their whole life isn't "natural". Cows do not even exist naturally.
My plant bio professor said cold-pressed olive oil whenever you can and then canola oil for whatever cooking techniques would smoke the olive oil too much are the best combination of health and affordability/accessibility. So that considered, this is a pretty good algorithm. Hempseed is still fairly niche, flax seed as you said is uncookable, olive oil is the healthiest oil you can cook with, and canola oil is the best with a high smoke point for wok hey or deep frying etc
Unsaturated Fat+oxygen contact=Transfat
Heat catalyses this process extrem strong
@@quickcube2834stupid fear of saturated fat. All these nutrition experts are so lost.
Just cook at lower temp. Its really not that hard
@@jayw.8626 you can’t sear a nice Ribeye with low temp oil..
I would love if you added in peanut, grapeseed, and walnut oil to the mix!
I wonder how cocoa butter compares
Agreed. I have grapeseed in my cabinet and was waiting for it on the list.
grapeseed is the worst because it is very prone to oxidative damage. Heating it for even a small amount of time can produce carcinogens, as can shiping it in an unrefrigerated truck, leaving it in the light, or just doing nothing at all to it. High omega-6 oils are very dangerous unless they have a ton of antioxidants with them. @hybrigust Cocoa butter raises LDL about 1/4th as as much as coconut oil i suppose, it’s 30% stearic acid, 30% omega-9 and 30% palmitic acid. Stearic acid is the only saturated fat that reduces LDL to the same degree as olive oil, its also associated with being anti-cancer (the mechanism is increasing cell membrane rigidity) and being extremely satiating; it also has the odd effect of making all the mitochondria fuse into a heat producing complex. If you ate nothing but carbs to the point of obesity your body fat would be around 50% stearic acid, 50% omega-9 and would make some palmidic acid during the production chains. so cocoa butter is composed of things your body is very good at processing. There are studies associating stearic acid with prostate cancer but these are in the contest of the standard american diet (i.e. sourcing it from red meat) and cocoa butter studies do not show this association. For the exact same reason thats stearic acid prevents cancer metastasis omega-6 increases it, (increases membrane fluidity) omega-6 also increases the probability of LDL getting oxidized and causing an issue despite lowering the absolute amount of it.
@@GeatMasta Thank you for the elaborate answer! 🙏
Organic pure grapeseed oil in salads/no cooking is very good!
Walnut too, not cooking tho
This was excellent. Thank you! I wish you had included sesame oil since it's on so many vegan asian dishes.
Sesame oil portions are so ridiculously small I can’t imagine it having a notable good or adverse health effect
Sesame oil is basically a condiment - it's so strongly flavoured it only needs a few drops. This amount is unlikely to have any major effect on the body. The problem is when people pour tablespoons of oil into a frying pan or salad.
I'd be interested in a comparison just of untoasted and toasted sesame oil. Untoasted, by the way, seems to me to be the tastier of the two.
The studies haven't measured the number of people who have died of a heart attack after seeing the price of flaxseed oil.
🤣
As someone with heart disease, POTS, EDS, sjogrens and more, flaxseed oil is a MUST for me. I have at least 1 TBSP of flaxseed oil daily in my smoothies! It definitely helps!!
And your doc said go vegan?
When making my smoothies, I use a vitamix. And that gives me the opportunity to put the whole flax seed in my smoothies. But after this, I appreciate them so much more. Thanks, Mike.
thanks Mic, I'm one of the guys who knows oil isn't a health food or anything but still decide to use it. I've been curious about which one I should be using that's least bad I guess? so this is a pretty helpful video
all hail the oilgorithm
You should use butter. Olive and avocado oil are fine as well. It's not about the idea of "least bad". Credible olive oil is actually health as it feeds bacteria like Akkermansia which improve the metabolism of the host
What do you mean not health food? Mic just outlined a bunch of healthy oils. You should watch the video.
@@RobertWadlow292 Butter was deemed the worst. You should watch the video.
Canola is probably the most versatile. Hemp oil sounds the best for salad. I've used it in the past. Unfortunately, it will go rancid quickly so buy small bottles only.
You can also buy inert gas used for wine preservation and use that in bottles of oil, it should greatly extend their shelf life and it's one thing they are recommended for by the manufacturers of these products.
@@robertusga No, Mic firmly believes that all oil is bad for you. This video is just about which is the least bad. They're all bad and he has plenty of videos on why. Mic also liked the original comment.
The fact that a random coconut-oil-eating Thai is 10 times healthier than a random olive-oil-eating American is the perfect proof that this ranking is completely BS and also, the numbers in this comparison don't matter at all. Comparing anything without mentioning the amount of consumption, is basically lying to people. For me, only two things about oil are important - natural process and moderate consumption.
LOL the OILgorithim LMFAO
Ok
After listening to Esselystn and McDougall talk about how you should not have any oils, ever, this is encouraging. I find it very hard to cut out oils completely. They add so much to steamed greens, potatoes, salads. I"d like to think I"m not undoing all the good that a vegan diet does by using olive oil (or other healthier oils) now and then.
Nothing wrong with oils. Just consume the right ones. These dudes are taking about people that have been eating the Standard American Diet for 60+ years and don't exercise. Of course those people shouldn't consume anymore oil and focus on whole foods. If you eat right, sleep well and exercise you can consume oils. I'd stay away from all vegetable oils though. Stick to evoo. Mic misses things like polyphenols and the activation of Sirt 2. He just knit picks what he deems healthy
Olive oil is the healthiest oil btw
Am oil is an oil is an oil and that's why am mindful to avoid.
I love hemp seeds:) I eat hemp seeds, sprouted pumpkin seeds and sprouted sunflower seeds every morning mixed into my blueberries and dark cherries. Such a tasty mix!!
I've been using flaxseed oil exclusively for years. The Gersons recommended it highly. You must keep it in cold conditions not exposed to sunlight. Don't cook with it, it is very delicate. I've found when you add it to rice and broccoli, it makes your dish taste like Rice-a-roni
Gotta be a part 2 now. So many other oils to score. I'm interested in how mustard seed oil will do, particularly in antioxidants.
Butter > canola oil , all day everyday.
This was great! I'd love to see you do this with different wholegrains, legumes.
Yes!!!
Go to Nutrition Facts, Dr. Greger ranks stuff like that.
At 12:27 when discussing EVOO the study flashed was for pumpkin oil, not olive, fyi
Probably the most damaging thing about olive oil is the way it's routinely promoted not just as healthier, but super healthy - with no explanation of its actual nutritional values or downsides. Naively in thrall to this simplistic idea, I used to slosh it on with abandon, like a condiment. Very grateful to John McDougall initially, for helping me break this habit, and to you for this detailed info on how the stuff actually works.
It has many studies that it is the best bruh wdym there is a reason Mediterranean people are the happiest and live the longest
Mediterraneans beg to differ
@@sorachi295 The studies on the Mediterranean diet show that what really matters about it is the high proportion of whole food plants. Olive oil is not a whole food. The Finns, who after WWII, had Europe's highest rate of strokes and heart diseases, created a diet based around whole food plants with their own local produce and became some of the healthiest people in Europe. Olive oil is not local to Finland and was not key to this diet. Nor has it been part of the world's other 'blue zone' diets, that is, diets shown to promote longevity.
The fact that olive oil is healthier than most other oils doesn't mean it's healthy in and of itself. Its reputation may rest on it having been part of a diet full of other healthy stuff.
@@n0rwa117 Since my original post here, I've come to see that there may be some evidence for olive oil having some nutritional benefit - though it would be helpful if you could cite at least one source. But as per what I just posted in response to the other person here, olive oil is not necessary to a healthy diet and certainly is not so full of nutritional value as to constitute some kind of superfood, even though that's what a lot of the rhetoric around it implies.
The Mediterraneans who lived well and long on their diets did so because of the high proportion of whole food plants they ate. They had this in common with other blue zone diets - which did not include olive oil.
It may be, as some vegan MD nutritionists claim, that olive oil's actively harmful like other fats. But even if not, and even if it contains nutritional value, the danger is that people assume it's a quick fix, and the key, along with red wine, to the Mediterranean diet, and ignore what really makes that diet healthy.
It is healthy, raw. And if it's isn't cut with the cheap canola oil for $# and put in a plastic clear plastic bottles.
have you ever heard of thrive algae oil? it has crazy low saturated fat, no omega 6s, high smoke point, neutral taste. i personally don't eat oil, but i wonder how it rates on your list
Whoahh sounds really good! Thanks for the info!
Edit: I was surprised to learn that it's not from a marine algae but a white algae "from the sap of a chestnut tree" (from their website)
Makes sense since the EPA and DHA found in marine algae won't make it stable for cooking
It's probably way healthier than other oils for cooking so that looks promising
Thank you! I've been looking for a safer cooking oil, and all I get is people making fun of me for using oil.
Unfortunately, Thrive algae oil is no longer being made. I think the company ran out of money or maybe it just wasn't able to compete with all the cheaper oils out there.
@@terryjackson9395 ahhh. EDIT: googling a bit, looks like it's now rebranded as "ALGAWISE ULTRA OMEGA-9 ALGAE OIL" and they don't sell it direct to consumers anymore.
Well good to know extra virgin olive oil is in the top 3, that's the only oil I use. Never heard of hemp or flax oil.
They're in the refrigerated supplements section of most grocery stores.
I tried flaxseed oil a few years ago. The third bottle I purchased tasted absolutely awful. I conclude it was badly oxidized.
Hey mic, love your videos, was wondering if we might be able to get a plant milks list? So we can compare which is the healthiest? I know you've mentioned a few in a couple of different videos but I love this focused approach that you use in these list videos.
i was thinking the same thing. how much of the oil stays when soaked and strained.
Sorry but you can’t get milk from plants, milk is milk, plants can be juiced, the ‘milk’ is attached to insinuate health but it’s not
Great video! I was kind of bumped out that corn and sesame oil didn't appear in the rank, sesame is the best tasting oil of all!
Dang I should've included that instead of something like palm kernel. Maybe next time, thanks.
It is best to avoid frying and the heating of oils to high temperatures. Instead, it is a great option to use the whole foods (e.g., raw nuts, raw seeds, whole grains) that contain the natural oils and fats of the kinds that are actually good for us. Not something that is extracted, manufactured, concentrated, and isolated from all of its whole-food natural packaging. Beware of the addictive and destructive side-effects of using processed flours, processed oils, added sugar/sweeteners, and added salt, et cetera. Use pure herbs and spices, real foods, whole foods, in all of their glorious range of colours, flavours, and nutritional richness.
@@MictheVegan Please add grapeseed to that list🙏🙏
@@MictheVegan Might you include rice bran oil too? So let's see... 4 oils mentioned in this comment so far, corn, sesame, rice bran, grapeseed... 5 more and new video maybe? How does red palm fruit oil, peanut oil, almond oil, cocoa butter(AKA theobroma oil), mustard oil(controversially used in Indian cuisine) sound? 😀
I never fry anything, so the smoke point isn't a big deal to me. I got some flax seed oil today, based on what you say here. Made buckwheat noodles with tofu, fresh tomatoes and fresh spinach and sloshed a small amount oil on after I served it. It gave me a soothing feeling I occasionally get from food as if my body's thanking me. Could be a placebo, but I doubt it. I think it's the omega 3s. At least 15 minutes after eating, I'm still feeling the effect. So thank you, I really appreciate this discovery.
Bloody expensive - about twice the price of organic, extra virgin olive oil - so wouldn't work to cook with constantly, but seems that's not really the point and you don't need much. That said, do you think milled flax might give the same effect at lower cost?
I have started eating 1/2 cup of freshly ground flaxseed on my porridge every day, and I find it super soothing on the gut! 🙂 Fresh flaxseed oil isn’t available where I live, but whole flaxseed is quite affordable since it is more shelf stable.
Dr. Brooke Goldner says emphasizing omega 3s from whole flaxseed or chia (or flaxseed oil if the gut is sensitive) over nuts or other oils is essential for anyone with health issues, but people who are healthy will do well on a 1:1 ratio of omega 3 to 6.
@@paperfrost Thanks, yes, I'm eating more milled flax seed than oil now. I need to get a better mill, though, because mine would take about half an hour to do 1/2 a cup.
Wow Mic, you SUPER nerded out on this one. Fantastic. Much appreciated. 👏🏻🙏
You don’t mention whether this is for cooking or consumption raw. You don’t factor in the instability of oils high in pufa when cooking.
Hi Mike, thanks for the video! The info was great man. I don't think it's fair to differentiate between two types of Olive Oil without doing the same for Canola. I would expect expeller pressed Canola to rank higher, just as observed with EVOO. I'm at a point where I think any oil is bad if it's stored too long / improperly. So just as important as selecting a good quality oil, is for it to be as fresh as possible. Canola will keep in the fridge perfectly, but Olive Oil coagulates. My plan it is to ditch the EVOO and just use a single small bottle of Canola. Faster turnover = less rancidity. Flax would be great if I was all about consuming raw oils, but nope, just cooking. So Canola wins, especially considering the complete distrust of Olive Oils after Greger's recent video on 3-MCPD.
Definitely never use a rancid oil as food. Save for use as a wood penetrating oil, lamp oil (where it will actually perform better than fresh oil), or you can recycle it as biofuel (assuming your community has a program for that).
Canola oil is good to use in a Mediterranean-style diet because it's neutral in terms of flavor and versatile.
AlboPepper, I am glad that you mentioned flaxseed. It is one of the easiest seeds to find in stores and supermarkets and without any processing or additives. Instead of an oil, however, I highly recommend using the flaxseed in its whole-food form, as God has given it to us in Nature. Tips: you can soak it in some water before using it in cooking and you will have all the benefits of its oil but without the risks from an isolated oil and one concentration of an ingredient. Another tip: grind the dry raw seeds in just the amount needed at a time and then you will avoid spoilage and rancidity from an isolated oil. This applies to all seeds and nuts: prefer them raw and use them raw and as a whole food. For easier mixing of ingredients in a smoothie or any meal/cooking, chop nuts and grind small seeds. This also greatly improves digestibility and absorption of nutrients. That last point is the most important of all: let our choices of foods, forms of food, methods of handling, methods of storage, and methods of cooking (water-based and low-heat is best of all rather than frying, barbecue, grilling, roasting and other high-risk methods) all contribute not just to flavour and presentation, but, above all, to nutrition that actually reaches and benefits our cells. Fats and oils by themselves are already complex to digest; therefore, enjoying them as part of fresh whole food with the minimum of handling, storage time, heat and cooking, will maximise the retention of nutrients and optimise digestion.
@@brentshuffler1234 I agree 100% about just using whole flax seeds. I buy mine as solid seeds & store excess in freezer. Then I grind small batches & store that in the fridge. I eat 2 Tbs ground flax each morning in my oatmeal. The flax gets cooked along with the oats to try to reduce any cyanide. And of course, I have random recipes (baked goods, bean patties) which also use flax when possible. 👍😀
My go-to will continue to be organic cold-pressed canola oil. As you said, these differences haven't been studied so the research carries little weight.
When it comes to oil, antioxidant capacity isn't a factor to me either. Just eat your berries. What is a factor, is the amount of phytoestrogen. I get a beneficial amount of phytoestrogen from other foods; I eat soy and flax most days. It's just that phytoestrogen concentrates in the oil. I always had a strange reaction to soy oil, even before realizing this. Flax is even higher than soy. The upper limit of phytoestrogen is very high, in regard to negative hormone disruption, but it's possible to reach that with these concentrated oils. Ironically, I see non-vegans scared of soy milk and tofu but unknowingly loading topping their food with soy oil in dressings and sauces. There isn't data available on the phytoestrogen content of hemp seeds; it's the cost and access that is more of a deterrent for me. Same with Walnut oil, which was rancid the last time I could even afford to try one.
I know he didn't go into corn and peanut oil, but those trigger my autoimmune condition.
The healthiest people use olive oil don't overthink it, you'll be getting a lot of antioxidants if you eat right
Any thoughts, Mike, on the interaction between any kind of oil and plastic containers? I try to eliminate plastic in my own life and habits as much as possible but a lot of oils are sold in plastic, and these are cheaper than oil sold in glass. I've read there are unhealthy estrogenic properties that result from the fat in oils extracting petrochemicals from the plastic containers. I personally live completely oil-free and love it. I had to learn a few new cooking techniques, but now I don't even have to think about it - it's just the way I cook and eat. I lost 30+ pounds that needed to go and got rid of high cholesterol levels and pre-diabetes by going oil-free. No taste of any oil will ever be worth me eating it if it causes me to go back to that heavier, more disease-prone state. Thanks for a great video!
I don’t know if you will get a notification for my remark because your comment is over a year old, but out of curiosity, do you eat meat? Or did you also cut meat out of your diet before cutting out oil? I only ask because obviously not everyone that comments on this channel is vegan. Usually cutting meat out of one’s diet by itself will result in the positive results you mentioned.
Also, would you mind sharing some of your cooking techniques that you changed when you stopped consuming oil? For instance, I know that some people will simply use a bit of water instead of oil when they are sautéing vegetables and such, but I’m not quite sure what other techniques there are. I personally don’t think I could live without enjoying my Italian salad dressing, or using olive oil when cooking hashbrowns haha.
Have you cut butter out as well?
@@anti-ethniccleansing465 Yes, I received notification of your comment. Thanks for reaching out.
To answer your questions, I am vegan and whole food plant-based no-oil, to be precise on the diet side. I did go vegan for several years before ending my use of oil. When I first went vegan I ate a lot of the fake burgers and faux vegan cheezes, which have oils in them, and I cooked with oil, thinking it was healthy. I was vegan and even whole food plant-based, but when I still ate oil, I still retained the unwanted weight and my markers for cholesterol and glucose were still abnormally high. It was when I stopped eating oil that those things regulated - I lost the weight, my diabetic markers went back to normal, my cholesterol normalized. Oil made the difference for me. My cholesterol finally came down 100 points, into the normal range, once I stopped eating oil but it had stayed persistently high until then.
Oil was the last big diet change I made. I learned about the many reasons why oil is not a healthy food and decided to stop eating it. I learned that it is quite damaging to the interiors of our arteries, all of them, which can lead to many problems since our entire body and all its organs rely upon healthy blood flow to function properly.
I don't miss oil at all, and now when I smell it, it just smells rancid and repulsive to me, even if it is actually "fresh." It just doesn't seem like real food to me any more.
My cooking techniques include steaming in water, and sometimes sauteing in water using a nice selection of herbs. I have a ceramic (not Teflon) non-stick skillet which makes cooking easy without oil. I also use my Instant Pot a lot to make beans, grains, potatoes, sweet potatoes, and winter squashes. I just put a little water in the bottom of the Instant Pot and set it to pressure cook the food. The Instant Pot is a life changer - I put several layers of foods in it, turn it on, and go for a hike. When I come back, dinner is ready. I love it!
Something I have found since eliminating processed sugar and oil from my diet is that over time I became more able to fully appreciate the taste of real food like whole vegetables, grains, of course fresh fruit, and I needed less and less in the way of condiments to enjoy food. I think now if I went to some place like a standard bakery and ate a standard cupcake I would find it much, much too sweet (too fakely sweet), and too greasy with oil or butter in it.
No, I no longer eat butter or any of the fake spreads either because they are oil based. I don't miss them. I mash an avocado and put that on toast, or use small amounts of nut butters on bread instead of butter. In vegetable dishes I use nutritional yeast to get a savory almost buttery flavor, and I love it. I don't miss butter at all, and I used to be, before going vegan, someone who would literally put an entire pat of butter in my mouth at one time. I shudder now to remember that, but it's true. Shortly thereafter I would find myself with heavy post-nasal drip, repeatedly clearing my throat, as my body tried to tell me it didn't want me to eat butter. I finally listened, and am better now without it.
On salad, for dressing, there are many oil-free salad dressing recipes on whole food plant-based no-oil (WFPBNO) websites. But I'm a lazy cook, and I don't often feel like even something as simple as mixing a salad dressing, so I am happy just grabbing a bottle and putting a little balsamic vinegar on my salad by itself. Again, my tastes adapted to this new way of eating, and I don't miss oil at all on salads.
One thing I hadn't counted on but which is really nice is that I also love the way clean-up in the kitchen is so much easier now, without oil on my dishes, pots and utensils. And I imagine the plumbing in my home is less prone to clogging too, since no oil at all goes into the pipes.
We actually make a hash brown potato dish with lots of other veggies thrown in, peppers, onions, carrots, corn, whatever appeals that day, pretty much every day for our breakfast, usually with a side of some kind of beans. We like savory foods for breakfast although we do also cut up a big bowl of fresh fruit. Using the non-stick pan, our hash brown dish cooks easily and slides out with no oil. I sometime put some Braggs Aminos in it, sometimes just a touch of salt and some ground pepper. Sometimes a little cumin or curry powder for a different twist. Sometimes oregano. It's great without oil. Is it crispy? Not as much as oil-cooked hash browns can be, but it's delicious on its own, and we love it.
I hope this anwers your questions and offers you some helpful ideas. If not, please ask! Best to you.
@@iamdebmiller Thank you for sharing your story, and for all the helpful tips! 🙂
@@paperfrost You're welcome - thanks for the kind comment!
@@iamdebmillerI thought I was doing great eating trader. Joe's popcorn cooked an extra Virgin Olive oil and airpop. But now with no oil, does this mean? I have to stop eating popcorn altogether, wow.
I was rooting for canola (rapeseed) oil. I worked it out as my preferred oil about a decade ago. Use it for frying (yes frying is evil but you have to live a little) and extra virgin olive for non cooked uses. Of course trying to minimise both. Canola should really win. Here in Europe people are doing artisanal organic versions. Plus you can cook with it. Get your antioxidants from fruit and veg.
Can't resist a lil frying 😈
Canola is fantastic.
Nothing wrong with saturated fats. That is old school misinformation
Was there any research/data on sesame seed oil, or black seed oil?
19:10 "3 tablespoons a day [...] 350 extra calories in 10 days"
You would hit 350 calories on the first day, so what is the 10 days about?
This was informative and necessary for us vegans to understand. Your comprehensive research is a welcome addition to our own research. Thank you so much Mic.
Misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
Enjoy your heart disease believing this bullshit
All saturated fat is not created equal.
7:15 no peanut oil? Was hoping to get an idea on that
Maybe I can make a sequel or...peaquel
@@MictheVegan That would be awesome!
I do think it is pretty widely used and, to be fair, im not sure it would rank too well.. It is one out of 3 oils i use regularly, the others being extra v. olive Oil and Flaxseed oil.
Maybe i can save the money and go with another oil, that could be way cheaper and i mainly use peanut for the somewhat high smoke point and i feel it enhances flavor quite a bit compared to canola for example.
yep its ranked by environmentalist vegan not the health effects.
Thanks Mic! How is toasted sesame oil? The only oils I use (very sparingly) are EVOO and toasted sesame oil. I prefer to eat my flax, hemp and pumpkin seeds.
same
same
same
Okay, this guy believes that saturated fat is bad, which skews the accuracy of everything he's talking about. Vegan. Go figure.
I suppose there's no enough information about it out there but Macadamia Nut oil is really good and is high in Omega 7 and 9, it has a decent smoke point, I'd love to see how you would rate it against these other oils.
The smoke point doesn’t matter, what matters is that Unsaturated fats+Oxygen contact= Transfats while heat is an strong catalyst of this, but polyunsaturated fats oxidize much much much easier compared to Monounsaturated fats.
The only fats which you can cook with is saturated fats, because no Transfats.
And yea saturated fats are not great but transfats are a billion times more harmful.
At best you don’t even Cook with oil, and especially don’t heat up Makronutrients.
7:26 i like Planet Oat Extra Creamy Oat Milk & it's loaded with Sunflower oil which can cause inflammation. 😔 🤬🤬🤬
Corn, peanut, walnut, and grapeseed, please.
Yeeees! Agreed. Especially grapeseed and walnut
Imagine defending canola oil. Over 90% of canola crops in the United States and Canada are genetically engineered. It's very inflammatory and not natural. You are citing one study here to defend it and then "debunking" one study. Very poor amount of research went into that
Mic, thank you for all the hard work. Good to see you show your methodological knowledge, and thorough as always. :)
This is very misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
When since seeded oils are considered superior to butter. That’s how you know who is sponsoring this video
Perilla oil macadamia nut oil and walnut oil should have been considered. Especially perilla because it's common in Korean food.
At 6:41 is that a spelling mistake at the antioxidant score? Shouldn't it be 3,3/10 instead of 30,3/10 since you said it's so low in antioxidants? Or did you forget the minus before it?
Avocado oil is the healthiest. And butter is healthier than any factory processed oil. Fats are healthy
I say Canola is the winner, as you can cook with it
Canola oils is very toxic when cooked. It’s made by an unnatural processing of vegetables. It take the part of the vegetable that is most toxic and concentrates it.
Major flaw: That first flaxseed study you flash, appears to be for the WHOLE Flax seed, not the oil. That is a huge difference. Just like eating olives would have much better benefits than Olive Oil.
Finally you are changing your view of oils. I did an experiment last year. I cut my oil consumption almost down to zero. My cholesterol numbers came out so much worse.
your choletserol numbers are never worse or better, they mean nothing, well unless they are low then you suffer greately.....
@@highlander200268 Any scientific evidence for this? This is pure ignorance!
@@barbaraibiel gotcha, so you want evidence then label it as ignorance before evidence, very closed minded, the liver makes 3000mg of choletserol, which is responsbile for over 250 functions within the body...
first what does having choletserol high or low mean in health wise? oh let me guess usual "heart disease" nonsense, when well lets see there is 0 scientific evidence of this ever happening in any rct study. mothers breast milk is comprised of mostly all fat and choletserol, i guess nature gives a baby heart disease... lol it is physicaly impossible for cholesterol cause heart disease, it would need to defy physics, which i can show science on, but please do explain to me why cholesterol numbers matter, you made the assertion
still waiting
@@highlander200268 I said it is ignorance because I have seen the evidence. You obviously have not. Anyways, if you want to have high cholesterol, be my guest, but it is immoral for you to preach this dangerous ideology. You will cause people to die.
Hi Mike!!! Thoughts?
Hemp & EVOO: Salads/dressings
Flaxseed: Smoothies
Canola: Cooking
Thanks for another great video. Appreciate all of your hard work.
The problem for health might actually be mixing them, so i have heard. So you can only pick one :) The best all-rounder for cooking and dressings is EVOO.
Why do you need any oil in smoothies?
Smoothie ? What about using whole flaxseeds lol
@@eni3995 Ground first, but yes lol.
@@BarefootEarthGoddess this is what happens in a mixer yes :)
My skin stopped being dry and patchy with flakes, when I eat a spoon of coconut oil once a week. Eating nuts, and nut butters did not help my sin. But eating the coconut oil did. I don't understand why.
Did you try rubbing it on your skin instead? That solved my dry flaky skin problems and I don't even have to use it that often, once a week or maybe twice in the winter months. I have coconut oil in my house but I just apply it to my skin and never eat it!
@@alexscott1257 Rubbing it on my skin gives me break outs.
@@yanghaiying1831 Ah the same thing happens to my friend. But eating it is fine! Isn't the human body weird sometimes!
Eating coconut oil is healthy and topical solutions don't fix the problems inside that cause skin issues. My skin cleared up by avoiding lectins, phytates and lowering insulin levels (low carb high fat LCHF). You're following the wrong food guru...
@@johnmartinsen963 Which food guru would you recommend?
I hope there is a part two to this video. :)
What Organic Plant does Canola Oil come from that we could have Organic Canola Oil? Would that not be Organic Rapeseed Oil?
i only allow oil in my food maybe once a year, its not essential to cooking
Water works great to steam vegetables.
There's a reason we have essential fats (oils). Your brain is made up of fat. No essential carbs
@@kulata Walnuts, flax seeds and other nuts and seeds provide essential oils. A Krill oil supplement can also be taken along with B12 and D3. .
@@KJSvitko I don't need to supplement what I can eat in real food.
@@kulata yes i eat essential fats, avocados, nuts, seeds, seaweed, algae even fruits and vegetables haves them...i don't need to get them from harmful cooking oils that never existed in nature
Re flaxseed oil it is common to hear not to consume during pregnancy ... I’m not fully up on the science, though, and haven’t noticed any information on flaxseeds during pregnancy (I’m still taking my flaxseeds in oatmeal every morning while pregnant...)
god i feel sorry for that baby if you take this crap during pregnancy
You’re pushing canola oil !
This video is not as bad as some of them. Just incorrect about saturated fats lol
Thanks for the info Mic!
I’m going to start using hempseed oil in my cornbread recipe. It’s vegan, but I haven’t had an oil-free cornbread recipe turn out acceptable, so it’s one of the few times I use oil. I’ve been using canola oil.
Hempseed oil isn't good for cooking, as the omega 3 fatty acids in it degrade easily, and it has a strong flavor. I'd use canola oil instead, or avocado or light olive oil if you are baking above 350.
Dillon on TH-cam, well your world has one in his cookbook?
Just learned so much! Thanks. Curious, though, about grapeseed oil?
Absolutely love this! Thank you for the scientific info as always. I had to wait until I could really focus to watch this video- I knew it was really important 💕 thanks again!
Eat blueberries for a source of antioxidants
I lived for a few years in Austria, and pumpkin seed oil is very popular there. I never knew anyone who cooked with it, but we just used a lil salt and used it as salad dressing. It was so good on greens and you can't get any simpler than just oil and salt. Maybe not the healthiest but it got me eating tons more salads than I do now but it's hard to find in midwest
Thanks for sharing your overseas experience. Yes, your observations are correct. Notice that the best value came from using an organic source and also from using the oil without heating it. Too many people are missing these key details: sources of food; handling and storage; what to cook and what not to cook; and, if cooking, to use low heat and the shortest cooking time. Happy Lord's day! Blessed Sunday morning from the Caribbean! (One of the regions with high ratios of centenarians.)
As soon as you start cooking with these oils you can flip the list by 180°. Except from Oliveoil. The high omega 3 and 6 oils become toxic very fast.
I’d take any food/health video with a grain of salt. Also you can’t expect an unbiased opinion from someone who doesn’t talk about benefits of animal products because he chose to take that one side (I’ve been there).
Best comment to this video
@@SupakNaCestach What benefits would those be and which studies are you getting them from?
Facts. Coconut oil and Ghee are the best cooking oils. facts, but refined vegetable seed oils that are produced with benzene solvent aren't healthy at any temperature
@@G_Demolished Most stable but high in saturated fat that is reccomeded by the vast majority to avoid. Unless you are a Shaun Baker fanboi
Hilariously enough I did a similar "study" (not as thorough as yours ofc) to recommend the best oil to my friends, since obviously they weren't gonna go WFPB anyways. I think you did a bit of a disservice to high oleic sunflower oil if it's lumped in with the other sunflower and safflower oils. Then again my oilgorithm didn't account for antioxidant value. I would've weighed smoke point as a stronger factor because the chief use most people have for oil is to sautee or bake, so from their perspective flax seed oil is a useless number 1 (I had it as an honorable mention for salads and hummus). Most people, including myself, are looking for a high heat oil for the rare occasion that I want to bake/fry, knowing full well it's not healthy, so really it's a WFPB "cheat meal" that doesn't break the stricter veganism. My source didn't include pumpkin oil, so thanks for the info. Besides the aforementioned high oleic sunflower oil, almond oil came up pretty high on my list, so I'm curious what thoughts you have if any on that.
Also wrt the omega balance of oils, besides flax and hemp (which can't really be cooked either, high heat meaning 400+), I actually skewed away from polyunsaturated content entirely. Most people have high omega 6 intake anyway, so I assumed it'd just be better to avoid any more omega 6 via choice of oil and just recommend a pure omega 3 supplement (or chia/flax) instead.
Where is my Walnut oil??? I was very looking for how it goes up against the Flaxseed.
I use oil sparingly, but I don't omit it. I want to be healthy, but not thaaaaaat healthy. 😂😂😂
You get used to it, I promise you can learn how to not miss it ♥️
Thank you for undertaking this work Mic.
Thanks for the list, but I wish you would have included grape seed oil, corn oil, walnut oil and rice oil.
Nah, just stop consuming all oils because they're all poison. Dont worry about which one is less poisonous ♥️
@@ErynLizabeth_TheVegan Sorry, but that's not gunna work for the millions of people that never plan to give up all oils. He made this video for a reason and his fans want more. Knowing they're bad for us doesn't mean we all want to stop eating things that taste good and bring us pleasure. So maybe don't tell people what to do when it doesn't affect you or hurt others. ✌️ I'm vegan for the animals, the environment, and human rights. I'll eat all the fried food I want, thank you.
cocnut oil is wrongly informed in this video
Saturated fats are suoer healthy look at mic he looks like a ghost
Coconut oil is great as a non food product. I use it on my baby as a moisturizer and for a cloth diaper safe diaper rash cream.
Just throwing it out there.
I liked your video Mike.
Some of us can ingest it but not put on our skin, and vice versa. Skin care products containing coconut oil inflame my skin to the point of blistering, but I can eat it no problem. It's the opposite with one of my friends.
wonder why that is? it is mostly saturated fat, which we need, in abundance, most of our skin is comprised of fat, if we put it on our skin our skin gets better.. please dont listen to this vegan quack
Love avocados in their whole form :)
Haven't used oils at all in over 2 years
Exactly! Same with flaxseeds, olives, etc.
Thats very cool. I'm trying that as well. But how do you cook Tofu?
Great video
If you want to be healthy, do the opposite of what this zombie is saying
What about cotton seed oil? People in Central Asia use it almost exclusively and it smells really bad…
I loved this episode and learned a lot. Thank you.
Soon, they'll make oil from actual garbage
saw flax seed oil at the store recently and i've been wanting to try it out for a pesto. i feel like that could be a good option bc u don't have to heat it. blending it (w the other ingredients obv) might generate a little heat but i can't imagine enough to do a lot of damage?
The smoke point is above boiling temp of water so blending it is not an issue. However, it's also extremely sensitive to being oxidised so don't leave it out too long after using it
Thankfully Canola isn't one of the worst. We use it everyday. Thanks for this video, Mic
It is though
@@sumrandumguy7177 No, it isn't. Very low saturated fat content and a good source of omega 3's.
@@cynicalidealist11 not that much omega 3 actually. high in omega 6 (which people get way too much of). if you're talking about an unrefined cold pressed organic canola oil this is terrible, but most canola oil that people ingest has been soaked in hexane (leaving trace amounts left over), deodorized to remove flavour/aroma/impurities (which also removes any anti-oxidants that would have protected the oil and its consumer), etc etc. extra virgin olive/avocado oil are much much better than generic processed canola oil
Thank for taking the time to do this!
Not a bad list, I would separate some of the saturated fats rather than lumping them all together such as the MCTs (mainly C8) which have a significant health benefits and subtracting stearic acid as it has been shown to not raise cholesterol like most other saturated fats, yes the saturated fat in your dark chocolate is in fact heart healthy despite being labeled as saturated.
labelling fat in chocolate as saturated is not the problem, the problem is the common narrative of saturated fats being bad
Mic, thanks!
Have you ever done a vid about the health differences of consuming an oil vs. the corresponding whole food?
For example,
olive oil vs. whole olives?
walnut oil vs. whole walnuts or walnut butter?
avocado oil vs. avocados?
coconut oil vs. whole coconut?
I've heard a few things that seemed to indicate that the effects are not the same, eating a whole food, compared with that same food's oil. (Including the endothelial effects...?)
Nowadays when I want some fat in a soup or stew, I usually put in a little cashew butter, which has a light flavor, but is also a whole food. Or if I want to saute, will often saute with a mix of water & cashew butter.
That is an excellent question. Please see my replies to other persons' comments and questions above and below, where I share about the issues of extracts and isolated ingredients of anything (e.g., cooking oils, added fats, added sugar or other manufacturing sweeteners, added salt, et cetera. Always best to use the real thing: the whole food with its multiple nutrient-rich components and benefits.
Lynn Neville, that reminded me to add a second reply to what you shared. The other issue is methods of cooking and the importance of managing heat and moisture. Water-based methods and water-rich foods are optimal for our water-rich body. Use low heat and the minimum of cooking time. Instead of oil for sautéed items, you can certainly use a little water. You can also grind raw seeds and/or soak/chop nuts. E.g., chia seeds and flaxseed readily absorb water and quickly express their oil. So they are excellent for almost every use: from smoothies to salads to porridges to other cooked dishes of many kinds. By the way, are you making your own nut butters (e.g., you mentioned cashew butter)? It can be as simple as chopping, grinding, and/or soaking these nuts and then adding them in cooking. Another option is to put them in a blender with some water to make a rich pure cream, milk-like, or oily texture, depending on the type of nuts/seeds and the ratio of water to nuts/seeds.
Cashew butter sounds like a good alternative to real butter. I miss having a butter type substance on waffles, etc, and earth balance doesn't sit well with me. I never thought to try cashew butter, since it works so well as a base for cheese substitute!! Thank you so much for your suggestion 💚
@@devonhanley8174 Thanks, glad it was of benefit to you! Yeah, it's milder than tahini, which might overpower many flavors.
@@brentshuffler1234 Thanks, have not made my own nut butters, but have thought about getting an "Almond Cow" nut milk maker, which I think would be nice to have in order to have nut milks with NOTHING objectionable added. I appreciate the useful suggestions, very kind of you! Yes, I do tend to cook only by boiling or steaming almost all of the time now, precisely b/c of the heat issues; a saute is very rare. (My oven has become nothing but a space-waster! LOL)
Hi! New subscriber. Love your content and how it it based in science and you show the studies; I’d like to know if the antioxidant properties of the pumpkin seeds can be obtained by literally eating the pumpkin seeds themselves or having the oil is better? Where I live pumpkin seed oil seems to be impossible to find. Thanks!
Sorry for being late to the party.
If you only care about nutrition in this context, go for the whole food, it's better.
@@TheJunkerOne thanks mate!
I've been using grapeseed oil due to the high smoke point. I was sad to see it wasn't on the list. I also love the taste of sesame oil in Asian dishes.
Damn, that oil is terrible for cooking, it oxidizes readily. It is great for seasoning cast iron pans though
@@Mario-forall Here are a few reflections to consider: [1] Do you realise that that kind of cookware leaches metals into whatever foods you cook in it? Better to use stainless steel cookware (best of all, lifetime-quality, surgical stainless steel cookware); second choices would be glassware and ceramics (i.e., safe substances that do not leach into food or contain artificial coatings) . . . .
[2] The second issue is that all of these commentaries about oil are generally pointing towards FRYING and that is one of the most unhealthful forms of handling food. Oils (manufactured extracts and concentrates) are harmful from the beginning. In turn, heating them to high temperatures creates dangerous chemical changes (as also happens when meats and animal-fat are barbecued, roasted, or otherwise burned or over-cooked). . . . .
[3] Finally, frying of all kinds is best avoided in favour of water-based methods . . . . Our body is nearly 70% water . . . so water-rich foods (e.g., fresh fruits, vegetables and ground-foods) and water-based cooking are ideal for creating the alkaline pH that is optimal for human digestion and long--term health.
@@brentshuffler1234 I agree with everything you said. I cringe just thinking about eating oxidized PUFAs every meal from a cast iron pan, however in the rare cases when I want to enjoy a sealed Ribeye steak there is no better option.
Grape seed oil is very high in omega 6. Inflammatory.
Low omega 3, it sucks.
Sorry do t agree. Ghee or purified butter is the best cooking medium you can find!
If that is your taste preference that is one thing but butter and ghee are both super high saturated fat. Ghee is even higher saturated fat than butter itself. Saturated fat raises LDL which is causal to atherosclerosis based on the best data we have: pace-cme.org/2019/04/01/elevated-ldl-c-is-causal-of-atherosclerosis/
its shocking how when butter was cut from the diet heart disease rose
My understanding is that oil is a highly refined food whereby all the fiber and many of the nutrients are removed from the whole food, leaving only the fat. It is akin to white flour or refined sugar. I will stick with whole, unprocessed plant foods. Another issue is that the calorie density of oil is astronomical and consuming oil is not favorable to weight loss. Granted, perhaps tiny amounts won’t hurt you- I’m not sure, but then it really is easy and cost effective to simply leave out oil in home cooking. Packaged and processed foods with oil aren’t good for us anyway. I will stick with Dr. Esselstyn, Ornish, McDougall, Fuhrman, Barnard and RD Brenda Davis who all recommend avoiding oil. Erring on the side of caution.
Completely agree with you there. Oil is akin to white flour and refined sugar. Whole foods are our actual nutrition, if it's refined, it most likely hurts you.
Before I went vegan, but already under the influence of John McDougal, I gave up both dairy and oil, the only one of which I was consuming being extra virgin olive oil. The most obvious and unexpected immediate result: the flaky, sometimes inflamed skin problem on my face went away.
I did a mini-elimination process to try to figure out whether this was down to dairy or the oil and...it seems it was both. Going back on either alone brought back the problem. Meanwhile, I seem to be fine with occasional consumption of products containing sunflower or rapeseed (canola) oil. Doesn't seem to be a saturated fat thing, because I had a little misguided coconut oil phase and my skin was OK. And I can, thank god, still eat actual olives and have no skin issues.
Id like to know how vegan butters rank. Like I can’t believe it’s not butter and other spreads. And I also want to share that beans can be used in place of butter. And beans with a little water for oil. Another way to add more beans to your day. :)
now I'm concerned about my EVOO being fake, damnit... I take it if I bought it on sale at Walmart... the chances are slim. any recommendations?
which brand/variety?
Good point. Avoid all processed fats, oils, and additives; all food-like substances. (Hint: if it needs a list of ingredients, it is likely processed rather than whole food.) Emphasise real foods, whole foods, fresh foods. Eat the whole foods such as raw nuts and seeds (which contain safe natural fats and oils) rather than oils.
@@cyclist5000 the EVOO I use for the past year is Terra Delyssa Premium Extra Virgin Olive Oil cause it keeps going on sale to like half price and I stock up.
@@brentshuffler1234 I avoid all that stuff but Extra Virgin Olive Oil, it’s only 1 of 2 processed food I eat and I can’t give it up, lol I just gotta cook my veggies in it, I try to use less but I’m also a heavy pourer lol! (The other processed food is some prepackaged organic guacamole I use for a salad dressing, it’s amazing)
As always amazing content! Only 2 thoughts, 1 flaxseed oil is good totally unstable, and needs to be ultra fresh or is actually harmful from what I have read, and 2 how about a video comparing vegan ‘butters’ like Miyokos vs Earth Balance?
Our sense of taste and smell can pick-up on rancid Flaxseed oil, or any other oil, nut, seed or grain.
@@vervegrande not when they add deoderants to them to cover it up. Just look at How its Made canola oil. See oils go rancid very quickly
@@MeatYourNewBestFriend I appreciate your response, but I’m not sure how it relates to my question directly. I like flax seed oil, it’s expensive and can go rancid quickly if it’s not refrigerated.
Awesome video 👍
Flaxseed oil goes rancid almost immediately though. At least everyone I've seen trying to use it, say within a week, the smell changes a lot. That's with keeping it in the FRIDGE too.
Exactly, can't cook with it anyway, so just go straight to the source, flaxseeds.
Cheaper, healthier and a longer shelf life!
@@Parralyzed Yeah, I just avoid oils altogether myself, waste of calories. Even the ground flax will last much longer than oil itself.
That guy don't know what hes talking about he really doesn't know
flax seed is not food nor should anyone ever eat it, no seed should be eaten
@@rasschip1 this guy is wrong on pretty much everything he ever says, he has no comprehension of science or nutrition, he gets people hurt
Great assessment, Mike!
Excellent video, really informative and well researched! Thx, Mic!
🌸 Flax oil tip: keep it in freezer! 🌱
I would argue that there aren't really any healthy oils. Oil is basically like refined sugar. It's only really healthy when it's part of a whole food.
You literally list canola oil as a healthy oil....Aight imma head out.
Canola oil in the USA is genetically modified Rapeseed oil, plus also heavily processed!
Whereas the Rapeseed oil here in the UK can be readily bought unprocessed organic and extra virgin.
Rapeseed oil probably the best oil for frying foods as it has a very high smoke point without giving off toxins ♨️
@@C--A No it’s still a heavily processed oil do you know how much rapeseeds need to be processed in order to make one tablespoon of oil? 🤣 it’s super unnatural would never occur in nature and is therefor toxic to humans!!!! I thought even cold pressed organic canola was okay but guess what? When I cut out all seed oils completely my life changes drastically I now have six pack abs after 15 years of never having them and I’m working out LESSSS canola oil is evil do better research pal.
Yeah canola oil is estrogenic. It destroys male health and is a seed oil.
I'm honestly curious, why do you think canola oil is so bad? Because the evidence clearly doesn't show that!
th-cam.com/video/M8tzaXQH1G4/w-d-xo.htmlsi=jOvzun6lNY9EWxmv
It is (to be precise: it can be, if not consumed in excess, like any healthy food).
But don't worry, I understand that your brainwashing caused by all the misinformation on the subject online can be extremely profound, so I'm empathetic with your denial.
Thomas DeLauer found a huge difference between regular coconut oil, and cold-pressed virgin coconut oil. The cheapest crappiest processing makes an oil much much worse. Bobby Flavin talks about this for olive oils.
I’m curious about the nut oils, especially hazelnut and black walnut.
Butter is bad? I stopped watching right then and there. Your views on saturated fats and LDL are outdated.