If you’ve browsed the cheese aisle of Trader Joe’s or Whole Foods lately, or any other grocery store that carries the latest food trends, you may have noticed halloumi cheese — or grilling cheese.

This unique cheese may be trending in the U.S. these days, but it’s been consumed in Greece for hundreds of years.

When cooked, it becomes crispy on the outside and gooey on the inside — and it offers a delicious salty taste, too. It’s versatile enough to add to many recipes you’re already preparing at home.

But how healthy is it? How does it match up against other cheeses, including protein and calcium content?

Let’s dig in.

What is halloumi cheese?

Halloumi cheese is a semi-hard, unripened and brined cheese that’s traditionally made from sheep’s milk in the Greek island of Cyprus. In the U.S. (and at Trader Joe’s), grilling halloumi cheese is also made from cow and goat milk.

Halloumi is free from rennet, an enzyme that’s commonly used in cheesemaking. Because rennet is often derived from the stomach of calf, lamb and goat, people on a vegetarian diet typically won’t eat cheeses made with the enzyme.

Halloumi has a unique taste and texture. It’s firm and salty and has been compared to a thick feta, although halloumi has a smoother texture.

It’s when the cheese is grilled, pan-fried or baked that it’s true delicious flavor emerges. It becomes a savory treat that’s crispy on the outside and gooey on the inside.

The texture and taste of this grilling cheese are what make it so versatile and explain its growing popularity. It can be added to salads, wraps, tacos, burgers and more.

Nutrition facts

One slice (roughly 25 grams) of halloumi nutrition contains about:

• Calories: 74
• Total Fat: 6 g
• Saturated Fat: 4 g
• Protein: 5 g
• Sodium: 300 mg (8%–13% DV*)
• Calcium: 180 mg (18% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Potential benefits

1. High in protein

Just one thin slice, or 25 grams, of halloumi cheese contains five grams of protein. Consuming enough high-protein foods regularly is important for many body functions, including providing energy, helping build muscle, supporting the absorption of nutrients and stabilizing blood sugar levels.

Research published in Nutrients suggests that individuals may benefit from increasing their intake and frequency of consumption of protein.

Halloumi wouldn’t necessarily be considered the highest quality protein because of its salt and saturated fat content, but consuming it in moderation can be beneficial.

2. Good source of calcium

Halloumi cheese also serves as a good source of calcium. According to researchers in Greece, the calcium content in the grilling cheese depends on the brining process, but 80 percent of the calcium found in the cheese comes from the casein molecules.

We know that calcium is a key nutrient in our bodies and maintaining adequate levels is important. Consuming high-calcium foods like halloumi can help support heart and bone health.

3. Doesn’t contain lactose

Lactose intolerance is a spectrum, as some people who deal with this allergy may be able to eat many cheeses while others can suffer stomach issues after just one bite of ice cream.

Halloumi is made from sheep and goat milk, both of which contain less lactose than milk and generally cause fewer allergy issues.

4. Vegetarian-friendly (but check first)

Many halloumi products aren’t made with rennet, so they are considered vegetarian. That said, you’ll want to double-check the product label to ensure that it’s not made with animal-derived rennet.

Research published in the Journal of the International Society of Sports Nutrition suggests that the typical vegetarian diet tends to be high in carbohydrates and low in protein. Adding halloumi to some meals throughout the month can be helpful in maintaining proper nutrient levels.

Potential downsides

Halloumi is a salty cheese, with up to 13 percent of your daily value in just one slice. Therefore, when eaten in excess, it’s easy to go overboard on your daily sodium intake.

This frying cheese is also high in saturated fat, with one slice accounting for a good portion of your daily value.

While saturated fat remains vilified, research recently has shown that saturated fat may not cause the health problems it was long suspected of. In fact, a 2022 study declared that “saturated fats have no effect on cardiovascular disease, cardiovascular mortality or total mortality.”

The fat that undoubtedly does cause health issues is trans fat, and halloumi cheese doesn’t contain any of this fat.

Regardless, because of its sodium level and being somewhat high in calories like all cheeses, moderation is recommended.

How to use

You’ll be able to find halloumi cheese in many specialty grocers, including places like Trader Joe’s and Whole Foods. Natural food stores commonly carry grilling cheese, and cheese shops will likely carry halloumi as well.

Although halloumi is traditionally made in Greece, there are other versions of grilling or frying cheese that are prepared by dairy and goat farmers in the United States and Canada.

Like most other cheeses, halloumi can be enjoyed by itself or added to a range of recipes to add texture and flavor. It’s very easy to cook halloumi, as it can be pan-fried, grilled and baked.

Halloumi has a high fat content, so it doesn’t require adding oil when cooking.

Here are some simple ideas for cooking this grilling cheese:

Pan fry:

1. Cut the cheese into slices that are about a half-inch thick. Some products already come precut and packaged.
2. Cook each side in a nonstick frying pan over medium heat.
3. Let each side dry-fry for about 1–2 minutes, until it becomes brown and crispy.

Bake:

1. Add half-inch slices to an ovenproof dish or baking sheet, and drizzle them with olive oil.
2. Bake at 390 degrees Fahrenheit for 10–15 minutes until the cheese begins to brown on edges.

Grill:

1. Coat half-inch cheese slices with olive oil, and grill over high heat.
2. You’ll want to turn the cheese slices occasionally and grill for about 2–5 minutes, until it begins to crisp.
3. You can also cut the cheese into cubes and grill it on skewers.

Now that you’ve learned how to cook halloumi cheese, you’ll probably need some ideas about how to use it in your everyday recipes. Here are a few:

• Add it to any salad
• Add it to a grass-fed burger
• Add it to a vegetarian wrap
• Use it to make vegetarian-friendly tacos
• Add it to this Carne Asada Tacos Recipe
• Swap out the beef, and make a vegetarian-friendly burger
• Use it to make grilled cheese on sourdough bread
• Use it to make a Caprese salad or panini — swap out the mozzarella
• Put it into strips to bake cheese fries

Substitutes

It’s difficult to find a cheese that can be grilled and have the same taste and consistency as halloumi. You may be able to use tofu or paneer as a substitute for some halloumi recipes.

When it comes to swapping out meats or other cheeses for halloumi, there are a lot of possibilities. This grilling cheese can take the place of mozzarella in salads and paninis.

It can also replace meats used for burgers, wraps and baked dishes.

Precautions

For people who are avoiding foods high in sodium and excessive salt intake, it’s best to limit or even avoid salty cheeses like grilling cheese.

Final thoughts

• Halloumi cheese, also called grilling cheese, is a unique type of cheese that was originally consumed in Greece.
• Rich in protein and calcium, grilling cheese offers important nutrients and is considered vegetarian-friendly when made without animal rennet.
• It’s easy to prepare grilling cheese by dry pan-frying, baking or grilling it. It has a crispy crust and becomes soft and gooey on the inside when cooked.
• Add grilling cheese to your favorite salad, burger, wrap, taco and panini recipes.

The post What Is Halloumi? A Protein-Rich Grilling Cheese You Must Try appeared first on Dr. Axe.

The post Castor Oil Benefits as a Laxative and Skin Moisturizer appeared first on Dr. Axe.

Is drinking coconut milk good for you, or is this non-dairy milk alternative just a significant source of what we’ve been led to fear for years: saturated fat?

With its creamy texture and slight natural sweetness, coconut milk might taste like something that should be bad for you, yet it’s anything but. In fact, it is considered a “miracle liquid” in certain cultures.

For instance, coconut milk nutrition benefits include the ability to build up the body’s immune defenses and prevent disease.

While it’s true that coconut milk calories might be higher than other milk substitutes, this type of milk — along with its close relatives coconut oil — is among the best sources of medium-chain fatty acids. These fats are easy to digest, supportive of neurological health and more.

Thus it’s considered one of the top healthy drinks.

What Is Coconut Milk?

Coconut milk isn’t actually dairy “milk” at all in the sense that you normally think of it. It’s a liquid naturally found inside of mature coconuts (Cocos nucifera), which belong to the Palm family (Arecaceae).

The coconut (Cocos nucifera L.), which comes from the coconut palm tree that is considered to be an “economic plant,” is cultivated in tropical countries, mostly those located throughout Asia.

Coconut is technically a fruit and unique in that it has a very high fat content and low sugar content. Coconuts generally consists of about 51 percent kernel (or meat), 10 percent water and 39 percent shell.

Technically, coconut milk is an oil-in-water emulsion that is stabilized by some proteins found in the fruit. It’s also common for stabilizers to be added to ensure the milk has a smooth texture and lasts longer.

Coconut cream, another way to describe full-fat coconut milk, is stored within the white, hard coconut “meat.” Sometimes coconut cream and coconut water are combined to create a smoother, more uniform coconut milk.

Also, keep in mind that a reduced fat coconut milk version is also available, as full-fat coconut milk is very calorie-dense.

When you blend coconut meat and then strain it, the result in a thicker coconut “milk.” As a coconut matures, more of the water inside is replaced with coconut meat.

This is why mature coconuts tend to be better producers of coconut milk, while younger coconuts (around five–seven months) are the best producers of coconut water.

Full-fat coconut milk contains all of its natural fatty acids, while “light” coconut milks are strained to remove some of the fat. This creates a thinner, lower-calorie milk.

Despite their name, coconuts are considered fruits, technically one-seeded drupes.

Some cultures consider coconut palm trees, which can live for hundreds of years, to be the “tree of life.” In Sanskrit, the coconut palm is known as kalpa vriksha, which means “tree which gives all that is necessary for living.”

Coconuts are highly regarded in Ayurvedic medicine because nearly all parts of the coconut fruit can be used in some way, including the water, milk, flesh, sugar and oil. In cooking, it’s often used in curries, marinades and desserts.

Historians believe that coconut milk has been consumed for thousands of years and has helped support populations living in tropical locations. Coconut milk is still widely used in countries including Thailand, India, Hawaii and other parts of Asia.

It’s well-known in the culinary world because of the creamy texture and rich taste it gives to curries.

However, its uses go way beyond soups and stews. Coconut milk is really versatile and works great in both sweet and savory recipes. That is one reason why its popularity has skyrocketed in western countries in recent years.

In general, sales of plant-based milks have increased considerably. Coconut production, export and processing have now become a multibillion-dollar industry, benefiting countries including the Philippines and Thailand, currently the world’s biggest producers.

Nutrition Facts

A one-cup serving of coconut milk nutrition (about 240 grams) contains approximately:

• Calories: 552
• Total Carbohydrates: 13.3 g
• Fiber: 5.3 g
• Sugar: 8 g
• Total Fat: 57.1 g
• Saturated Fat: 50.6 g
• Polyunsaturated Fat: 0.6 g
• Monounsaturated Fat: 2.4 g
• Protein: 5.5 g
• Sodium: 36 mg (2% DV*)
• Manganese: 2.2 mg (96%–122% DV)
• Copper: 0.6 mg (67% DV)
• Phosphorus: 240 mg (34% DV)
• Selenium: 14.9 mcg (27% DV)
• Iron: 3.9 mg (22%–49% DV)
• Magnesium: 88.8 mg (21%–29% DV)
• Potassium: 631 mg (19%–24% DV)
• Zinc: 1.6 mg (15%–20% DV)
• Niacin: 1.8 mg (11%–13% DV)
  Folate: 38.4 mcg (10% DV)
  Vitamin C: 6.7 mg (7%–9% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Coconut milk nutrition also contains some vitamin E, vitamin K, thiamine, vitamin B6, pantothenic acid, choline and calcium.

In addition to providing nutrients and its awesome taste, coconut milk nutrition contains beneficial fat called lauric acid. Lauric acid is a medium-chain fatty acid that’s easily absorbed and used by the body for energy.

It also makes coconut milk an ideal keto drink.

Since real, full-fat coconut milk is high in calories, it’s better to have a smaller serving than you would of regular milk or coconut water. About 1/4–1/2 cup at once is best, either as part of recipes (for example as “coconut whipped cream”) or on its own combined with other flavors (such as in a smoothie).

Health Benefits

1. Improves heart health by lowering blood pressure and cholesterol

Coconuts’ fatty acids are primarily saturated fats, but don’t think these raise your cholesterol levels and cause heart damage. Instead, they’re known to actually do the opposite.

Coconut milk nutrition can help you lower cholesterol levels, improve blood pressure, and prevent heart attacks or a stroke.

Coconuts are one of the best sources of lauric acid. Roughly 50 percent of the fat in coconuts is lauric acid.

This type of fat has antibacterial and antiviral activities. According to studies, lauric acid is a protective type of fatty acid that has not been linked to negative changes in cholesterol levels and even seems to support heart health.

For example, when 60 healthy volunteers were given coconut milk porridge for five days a week for eight weeks, researchers found that their low density lipoprotein (LDL) levels decreased, while their “good” high density lipoprotein (HDL) levels rose significantly. They concluded that “coconut fat in the form of coconut milk does not cause a detrimental effect on the lipid profile in the general population, and in fact is beneficial due to the decrease in LDL and rise in HDL cholesterol.”

Because coconuts contain minerals important for circulation and controlling blood flow, the milk is also useful for lowering blood pressure and keeping blood vessels flexible, elastic and free from plaque buildup. It also aids circulation and keeps muscles relaxed.

These are all important for preventing heart attacks.

2. Improves exercise performance and helps build muscle

Studies find that medium-chain triglycerides (MCT) fatty acids found in coconut milk nutrition actually help increase energy expenditure and even enhance physical performance.

Following exercise, muscles also need plenty of nutrients — including electrolytes like magnesium and potassium that are found in coconut milk nutrition — to repair broken down tissue and grow back even stronger.

3. Provides electrolytes and prevents fatigue

Is coconut milk good for you if you’ve recently been sick? Although coconut water is a higher source of electrolytes, the milk also provides important minerals like potassium and magnesium that are needed to maintain blood volume, regulate heart health, and prevent dehydration or diarrhea.

4. Energizes the brain

Coconut milk also contains the types of MCTs that are easily used by your brain for energy, without even needing to be processed through your digestive tract with bile acids like some other fats.

This milk is a great “brain food” because coconut milk calories provide a quick and efficient source of energy for the brain. The brain is actually primarily made up of fat and relies on a steady stream of it to function properly.

5. Helps lose weight

Is coconut good for weight loss?

According to a study done by the School of Dietetics and Human Nutrition at McGill University: “Consumption of a diet rich in MCTs results in greater loss of fat (adipose tissue) compared with long-chain fatty acids, perhaps due to increased energy expenditure and fat oxidation observed with MCT intake. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.”

As a food high in MCTs, coconut milk can be a very filling, fat-burning food.

Fats are part of a “balanced diet.” They provide the feeling of being full and satisfied.

This can help prevent overeating, snacking, food cravings and potentially weight gain.

Of course, portion control is important considering the calorie count of coconut milk, but as a part of a healthy diet, it provides necessary fatty acids in addition to other minerals that support weight loss and detoxification.

Coconut milk is also hydrating and helps the digestive organs, like the liver and kidneys, function properly. This helps metabolize fat and remove waste from the body.

6. Improves digestion and relieves constipation

A well-hydrated digestive tract is important for preventing or treating constipation. Coconut milk nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like irritable bowel syndrome.

Is coconut milk good for you if you have a sensitivity to most other milks? It is completely dairy-free and less likely to cause indigestion than regular milk, which can trigger lactose intolerance.

7. Manages blood sugar and controls diabetes

The fat content of coconut milk nutrition can help slow the rate at which sugar is released into the bloodstream. This leads to better control of insulin levels and prevents a “sugar high” or, worse, conditions like diabetes.

This is one reason why coconut milk is especially good to add to sweetened recipes, like desserts. This milk’s MCTs are also a preferred source of energy for the body rather than sugar.

8. Helps prevent joint inflammation and arthritis

Studies suggest that coconut milk’s MCTs have certain anti-aging effects and may help lower inflammation. Inflammation is associated with painful conditions like arthritis and general joint or muscle aches and pains.

Coconut milk in place of refined sugar especially is helpful for people with arthritis (or other autoimmune conditions) because sugar is a pro-inflammatory and linked to low immunity, worsened pain and swelling.

9. Helps prevent ulcers

Another benefit of coconut milk nutrition that may surprise you? Researchers found that coconut milk can help reduce the occurrence of ulcers even better than coconut water.

When rats with ulcers were given coconut milk, they experienced a reduction in the size of ulcers of about 56 percent. The study found that coconut milk had protective effects on the ulcerated gastric mucus that can lead to painful ulcers.

How to Use

Which kind of coconut milk is best to buy? It’s simple enough to make coconut milk yourself at home, but if you’d rather buy a premade kind, look for the purest coconut milk you can.

Always read the coconut milk nutrition label in order to purchase the best quality milk. Look for coconut milk that is organic and contains no added sugar or sweeteners, preservatives, artificial sweeteners, and isn’t pasteurized (which can potentially destroy some of the nutrients).

Is canned coconut milk bad for you? No. In fact, full-fat coconut milk is often sold in cans.

Ideally purchase coconut milk (organic if possible) that’s been “cold pressured.” This indicates it’s only been lightly heated and processed to remove certain bacteria but hasn’t been exposed to high heat that can deplete vitamins and minerals.

Skip any coconut milk (or water) that’s flavored with juices, sweeteners, colors or other ingredients. You’re better off adding your own if you want to improve the flavor.

The primary ingredient should be 100 percent coconut milk — and maybe some coconut water. Some companies also add guar gum, which is a natural product used to stabilize the texture.

Make sure the label indicates the milk is unsweetened to avoid a total sugar bomb.

One final note: If you buy canned coconut milk, avoid cans made with the chemical called BPA. BPA is found in some aluminum cans and has the potential to cause certain health problems when it leaches into foods (especially foods high in acid or fat, like coconut milk).

Look for an indication that the can is made without BPA and is “BPA free.”

Now that you know all about coconut milk benefits, let’s talk about how you can use coconut milk in recipes.

Here are some surprising things you can do with coconut milk:

• Add coconut milk to omelets to provide creaminess without needing dairy milk or cheese.
• Combine coconut milk with nuts to make spicy “satay sauce.”
• Whip coconut milk into homemade coconut whipped cream or coconut ice cream.
• Try these recipes for Coconut Milk Coffee Creamer Recipe (keto coffee!) or Frozen Berries with Coconut and Lime Recipe.

Coconut water vs. milk

How do coconut milk and coconut water differ?

When you crack open a fresh coconut, the milky white substance that leaks out is natural coconut water. Coconut water usually comes from immature, green coconuts.

Coconut water is higher in sugar and certain electrolytes, especially potassium, while coconut milk is higher in healthy saturated fatty acids (from coconut oil) and calories. Because it’s a good source of potassium, coconut water is viewed as a natural sports drink alternative and a great beverage for athletes.

Coconut vs. almond milk

Because coconut milk is completely free from dairy, lactose, soy, nuts or grains, it’s a good option for anyone allergic to dairy and nut- or grain-based milks. Plus, it’s vegan and good for plant-based eaters.

If you prefer the taste, almond milk makes a good coconut milk substitute, since it’s also plant-based and dairy-free.

Good-quality almond milk provides some (but not all) of the same benefits of whole almonds. For example, if you make your own almond milk by blending and straining almonds in water, you’re left with nutrients including vitamin E, calcium and polyunsaturated fats.

Almond milk is lower in calories than coconut milk but also contains fewer nutrients and healthy fats overall (especially less lauric acid). It’s a similar story with oat milk, though oat milk is lower in overall fats and calories.

Just like with coconut milk, it’s best to purchase almond milk that is unsweetened and free of difficult-to-pronounce chemical additives.

Risks and Side Effects

Coconuts are low-allergen foods, especially compared to dairy products, soy and nuts. This makes coconut milk a good choice for many people who can’t tolerate other types of milks or creamers.

One thing to be mindful of with coconut milk is how much you consume, considering it has a high calorie and fat content. While the fat is definitely a healthy type, portion control is important, especially if you’re working toward reducing your weight.

Some of the minerals found in coconut milk could potentially interact with certain health conditions. For example, people with kidney disease need to be careful about how much potassium they obtain from foods.

However, because coconut milk isn’t a very high source of potassium, it’s not much of a risk drinking it.

Final Thoughts

• Coconut milk is a high-fat beverage made from blending mature coconut “meat” and straining it.
• Coconut milk nutrition benefits include providing healthy fats and electrolytes, supporting heart health, helping with fat loss and muscle gain, improving digestion, managing blood sugar, supplying iron to help prevent anemia, reducing inflammation, and fighting ulcers.
• For the most benefits, purchase full-fat coconut milk (often found in cans) or make your own by blending and straining coconut meat.
• Ideally look for organic, unsweetened coconut milk that is made without preservatives and additives and sold in BPA-free cans. It can be used like almond milk or other non-dairy milk substitutes in smoothies, oatmeal, curries, marinades, baked goods and more.

The post 9 Major Health Benefits of Coconut Milk Nutrition appeared first on Dr. Axe.

If you take a look at the hundreds of scientific peer-reviewed articles that have been published about black seed oil benefits, one fact is clear: It may help the body overcome a number of health issues. No wonder this health-promoting oil has been used for thousands of years in traditional medicine.

In fact, today research demonstrates that black seed oil may aid health issues like asthma, hair loss and acne due to its anti-inflammatory and antibacterial properties. It may even help spur weight loss.

While more research in humans is required to confirm many of these benefits, the benefits of black seed oil and black seed is promising.

What Is Black Seed Oil?

Black seed oil is made from the seeds of the black cumin (Nigella sativa) plant — also called nigella seeds — which belongs to the ranunculus family (Ranunculaceae). The black cumin plant is native to southwestern Asia, the Mediterranean and Africa.

It has been grown for centuries for its aromatic and flavorful seeds that can be used as a culinary spice or as an herbal medicine.

This oil is also commonly called black cumin seed oil. Be careful, as black seed should not be confused with true cumin (Cuminum cyminum), black pepper, black sesame or black cohosh.

Quite possibly, the most promising research has been done connecting Nigella sativa to multi-drug-resistant bacteria. In a study conducted by Jawaharlal Nehru Medical College in India, researchers determined just how potent black seed oil is against certain superbugs and paired it against several antibiotics. According to the study, “Out of 144 strains tested, most of which were resistant to a number of antibiotics, 97 were inhibited by the oil of black cumin.”

A 2022 study of nigella seeds also showed antimicrobial activity against many different pathogenic bacterial strains.

The key to understanding the health benefits of black seed oils lies in the presence of three key natural phytonutrients: thymoquinone (TQ), thymohydroquinone (THQ) and thymol.

Benefits

1. Combats diabetes

According to a 2021 medical review, numerous clinical and animal studies have displayed the antidiabetic efficacy of black seeds and its major bioactive constituent thymoquinone. It concluded by saying that Nigella sativa may be considered a viable adjuvant therapy alongside antidiabetic medicines that sometimes cause adverse effects in some.

A 2019 medical review came to a similar conclusion. Black seed oil was shown to help stabilize blood sugar levels, including fasting blood glucose and blood glucose levels after a meal. It also helped increase insulin production while decreasing insulin resistance.

2. Aids weight loss

The Journal of Diabetes and Metabolic Disorders published a study systemically reviewing the literature for plants that have anti-obesity properties and discovered that black cumin seed oil was an effective natural weight loss aid.

A 2020 randomized clinical trial involving 45 women who were overweight or obese had each subject take 2,000 mg of black seed oil each day for eight weeks. The results included reduced appetite, decreased body mass index (BMI), weight loss, body fat loss and waist circumference loss.

A 2018 systematic review and meta-analysis of 11 placebo-controlled clinical trials also revealed the ability of a black seed supplement to help lower body weight.

Supplementation was shown to decrease BMI and waist circumference. It’s also important to note that there were no serious side effects of black seed supplementation reported in any of the studies.

More long-term studies on black seed oil for weight loss are needed. Consult with your healthcare professional before opting to supplement with this oil.

3. May improve skin

Externally applying black seed oil to certain conditions — like acne and eczema — is becoming more popular as a natural remedy. Does it have any value?

With its antimicrobial and anti-inflammatory properties, black seed oil does appear to help reduce acne. A 2020 study noted that a topical gel composed of black seed extract, used twice each day for two months, helped reduce acne severity by almond 80 percent. In particular, researchers noted how the number of acne lesions decreased compared to the control group.

In a study conducted by Iranian researchers, Nigella saliva was found as effective as the skin cream Betamethasone in improving quality of life and decreasing severity of hand eczema.

Black seed oil’s prominent compound thymoquinone also may stimulate tissue growth and help assist wound healing, according to studies.

4. May boost hair health, including growth

In addition to being a natural skin care aid, black seed oil also may benefit the hair. Since it contains nigellone, an antihistamine, it may help with hair loss due to androgenic alopecia or alopecia areata.

With its antioxidant, antibacterial and anti-inflammatory properties, it can also help the health of the scalp in general, discouraging dandruff and dryness, and improve hair health at the same time.

A 2020 study noted how daily use of a black seed oil–derived lotion for three months helped boost hair density and thickness in subjects dealing with hair loss. The 90 subjects used different seed oils for hair loss during the study, and black seed oil was considered the most effective.

5. May improve lung health and decrease asthma

A 2021 meta-analysis of four randomized controlled studies focused on black seed supplements used for asthma management. Through its anti-inflammatory benefits, the supplements appeared to help the asthma subjects.

A smaller study in 2020 dealt with asthma subjects who inhaled boiled black seed extract. It exerted a bronchodilatory effect and helped improve asthma markers, including lung function and respiratory rate.

Consult with your healthcare professional before using black seed oil for asthma or any other condition.

6. May help treat infections

Black seed oil may help resist methicillin resistant staphylococcus aureus (MRSA). Pakistan scientists took several strains of MRSA and discovered that each one was sensitive to N. sativa, showing that black seed oil may help slow down or stop MRSA from spreading out of control.

Compounds in black seed oil have also been analyzed for their antifungal properties. Published in the Egyptian Journal of Biochemistry & Molecular Biology, scientists tested thymol, TQ and THQ against 30 human pathogens. They discovered that each compound showed 100 percent inhibition for the 30 pathogens evaluated.

Thymoquinone was the best antifungal compound against all of the tested dermatophytes and yeasts, followed by thymohydroquinone and thymol. Thymol was the best antifungal against molds followed by TQ and THQ.

8. May improve male fertility

A randomized, double-blind, placebo-controlled clinical trial evaluated whether or not black seed oil could help infertile male subjects with abnormal sperm. The control group orally took 2.5 milliliters of black seed oil while the placebo group received the same amount of liquid paraffin twice a day for two months.

The results revealed that the black seed oil group had improvements in their sperm count as well as sperm motility and semen volume.

A systematic review published in 2015 in the Journal of Herbal Medicine also looked at the effects of black seeds on male infertility. The researchers reviewed studies that took place between 2000 and 2014, and overall, they concluded that black seed can “positively influence sperm parameters, semen, Leydig cells, reproductive organs and sexual hormones.”

9. May help balance cholesterol

A study using an animal model published in 2017 found that an aqueous extract of Nigella sativa not only had anti-diabetic effects on animal subjects, but also helped with cholesterol. After six weeks of giving the diabetic animal subjects low doses of black seed, total cholesterol, LDL (“bad”) cholesterol and glucose levels all came down while HDL (“good”) cholesterol increased.

An older randomized, double-blind, placebo-controlled trial was conducted with human subjects who had mild hypertension. There was a placebo group, a group that took 100 milligrams of black seed twice a day and a group that took 200 milligrams twice a day.

After eight weeks of this supplementation, researchers found that the people who took the black seed supplement had their systolic blood pressure and diastolic blood pressure decrease in “a dose-dependent manner.” Additionally, the black seed extract supplement caused a “significant decline” in both total cholesterol and LDL cholesterol.

10. May help fight cancer

Croatian scientists evaluated the antitumor activity of thymoquinone and thymohydroquinone using an animal model study and discovered that these two phytochemicals found in black seed oil resulted in a 52 percent decrease in tumor cells.

In vitro research revealed that thymoquinone, the most abundant bioactive component in oil from black seeds, helped induce apoptosis (programmed cell death) in leukemia cells, breast cancer cells and brain tumor cells.

A 2014 study noted that black seed oil may help prevent cancer through the regulation of molecular process. Much more research is needed before any conclusions can be drawn.

Supplement Options and How to Use

The premium option for black seed oil should always be 100 percent pure, therapeutic-grade and certified USDA organic.

Some companies also specify that their black seed oil is cold-pressed, which typically means that the oil is extracted from the Nigella sativa seeds without the use of heat from an external source resulting. Sometimes, cold-pressed oils are said to be more flavorful.

If you don’t like taking liquid supplements, you can also find black seed oil capsules.

Here are some ways to use black seed oil:

• Black cumin oil can be used topically, but always make sure to dilute it with a a few teaspoons of a carrier oil like coconut or almond oil.
• It can easily be added to homemade massage oils and lotions. For a warming massage, simply add one drop to one tablespoon of a carrier oil.
• To boost hair and scalp health, a few drops of oil can be added to hair products like shampoo and conditioner.
• If you enjoy making homemade fragrances with oils, it’s good to know that this oil has a peppery scent and works well as a base note.
• With its spicy flavor, a high-quality (100 percent pure, therapeutic-grade and certified USDA organic) black seed oil can be used in all kinds of recipes, from meat main courses to soups and stews. You can also add it to beverages like chai tea latte and smoothies.

The appropriate black seed oil dosage can vary by individual and health status. At this time, there is no standard dosage.

Risks and Side Effects

Black seed may cause an allergic rash when taken by mouth or applied to the skin. Before using black cumin oil topically for your skin and hair, it’s a good idea to perform a patch test to make sure you don’t have a negative reaction to the oil.

Always avoid your eyes and mucous membranes when using black seed oil.

When taken internally, black seed oil side effects may include upset stomach, vomiting, or constipation. For certain individuals, it may increase seizure risk.

Talk to your healthcare professional before using black seed oil if you are pregnant, breastfeeding, currently take any medication or have a medical condition (especially diabetes, low blood pressure or a bleeding disorder). If you’re taking black seed oil and have surgery scheduled, it’s recommended to stop taking it at least two weeks prior to your surgery date.

As with all oils, make sure to store your black seed oil away from heat and light and out of the reach of children.

The post Black Seed Oil Benefits appeared first on Dr. Axe.

Avocado is one of the healthiest superfoods on the planet, so it’s not surprising that avocado oil is one of the healthiest cooking oils.

What is avocado oil good for? Considering it’s a great source of healthy fats and nutrients — including vitamin E — studies have found avocado oil benefits include helping with prevention of:

• diabetes
• high cholesterol
• high triglyceride levels
• skin issues, such as psoriasis

Products made with the oil of avocado fruit have even received prescription drug status in France because of their proven ability to counter the negative effects of arthritis.

This is just one of the many reasons to start stocking this oil alongside coconut oil in your cupboard, for both cooking as well as raw foods.

What Is Avocado Oil?

Avocado oil is produced from the fruit of the avocado tree (Persea americana), a tree native to the Western Hemisphere spanning from Mexico south to the Andean regions.

Oil from avocados is pressed from the fleshy pulp surrounding the avocado pit, making it one of the few edible oils not derived from seeds.

Why is avocado oil healthy? Avocado pulp produces an oil full of healthy fats, including oleic acid and essential fatty acids.

Compared to highly processed and rancid vegetable oils like soybean, cottonseed and safflower oils, avocado oil nutrition includes a high level of monounsaturated fats, which make it a heart-nourishing replacement for these hazardous yet commonly consumed oils.

As a 2019 study published in Antioxidants reported there’s potential for avocado to aid in the prevention and treatment of cancer, along with microbial, inflammatory and cardiovascular diseases and diabetes.

Benefits

The oil that comes from avocados makes the list for a low FODMAPs diet, and it’s also on the GAPS diet food list, which is a meal plan designed to help treat digestive disease, neurological issues, autoimmune conditions and reduce inflammation.

Here’s more about some of the many benefits of avocado oil:

1. Can help normalize blood pressure

Oil from avocados is a smart choice if you are looking for natural ways to lower your blood pressure or maintain healthy blood pressure.

The monounsaturated fats found in this oil can have a beneficial effect on blood pressure and hence your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet.

One study published in the Journal of the American Medical Association found evidence that in the setting of a healthful diet, partial substitution of carbohydrates with either protein or monounsaturated fat can further lower blood pressure, improve lipid levels and reduce estimated cardiovascular risk.

2. May help improve arthritis symptoms

Another one of the many potential benefits of avocado oil is improvement in joint-related disease, such as arthritis, which causes swelling and pain in the joints. It can either be classified as osteoarthritis or rheumatoid arthritis.

Osteoarthritis occurs when cartilage between joints wears down, causing inflammation and pain.

In France, ASU is an extract made from a combination of avocado and soybean oil extracts. It has received prescription drug status as a treatment for knee and hip osteoarthritis.

In Denmark, ASU is marketed as a food supplement for its anti-inflammatory effects and its ability to stimulate cartilage growth and repair.

ASU has been examined in vitro and in animal studies, both of which have shown an anti-inflammatory effect and a stimulatory effect on molecules in connective tissue. Four randomized, double-blind, placebo-controlled clinical trials have been published, and these studies demonstrate how ASU has a positive effect on the symptoms of knee and hip osteoarthritis.

Therefore, you may want to consider the oil derived form avocados to be a valuable addition to an arthritis diet.

3. Beneficial for psoriasis symptoms and other skin problems

It’s estimated that more than 8 million people in the U.S. struggle with psoriasis. You can develop psoriasis at any age.

It’s a common skin problem that causes a buildup of rough, dry, dead skin cells. Areas of psoriasis look like raised, reddish-pink areas covered with silvery scales and red borders.

A study published in the journal Dermatology provides evidence that a vitamin B12 cream containing avocado oil has considerable potential as a well-tolerated, long-term topical therapy for psoriasis. Psoriasis patients in this study used the avocado oil product for 12 weeks and showed consistent improvements in symptoms throughout the study period.

Avocado oil’s ability to play a vital role in a psoriasis diet is a substantial finding for sufferers of chronic plaque psoriasis since common treatments are often associated with a significant risk of undesirable side effects.

Research involving both animals and humans also reveals that oil from avocados can promote wound healing when used topically and can have anti-inflammatory and antioxidant effects on the skin.

Why is avocado oil good for the skin exactly? Its rich supply of healthy fats makes it a natural moisturizer — plus it contains vitamins, such as vitamin E, that help soothe skin.

When used topically by itself or as a carrier oil for a DIY recipe, avocado oil is typically recommended for normal to dry skin. (Oily skin tends to do better with a lighter oil like jojoba.)

4. Promotes heart health and may help lower cholesterol

The oil that comes from avocados is a cholesterol-lowering food because it’s high in monounsaturated oleic acid content, making it a beneficial choice when it comes to the heart.

Research suggests that oleic acid, like other omega-9s, can help reduce the risk of heart disease by decreasing inflammation and raising levels of high-density lipoprotein (HDL), the body’s “good cholesterol.”

The oleic acid in oil from avocados is also beneficial because it can lower your low-density lipoprotein (LDL), the body’s “bad” cholesterol.

There is epidemiological evidence that the dietary monounsaturated fatty acids in oil from avocados have a beneficial effect on the risk of coronary heart disease (CHD) as well.

Evidence from controlled clinical studies has shown that monounsaturated fatty acids favorably affect a number of risk factors for CHD, including:

• cholesterol and triglyceride levels
• factors related to blood clot formation
• in vitro LDL oxidative susceptibility
• insulin sensitivity

5. Supports nutrient absorption

According to a study published in the Journal of Nutrition, the addition of avocado oil nutrition to a meal can boost the absorption of carotenoids in food. Carotenoids are health-promoting antioxidants that are fat-soluble and depend on dietary fats for absorption.

The study found that the addition of avocado oil to a salad significantly enhanced alpha-carotene, beta-carotene and lutein absorption. Dietary carotenoids are thought to provide significant health benefits to the human body by decreasing the risk of disease, including eye disease and some types of cancer.

So in addition to the healthy fats you can get from avocado oil nutrition, you can also up your absorption of other valuable nutrients too.

6. Can contribute to fullness

In a small 2018 study, participants who were given meals containing high amounts of oleic acid, a fatty acid that occurs naturally in avocados, significantly increased fullness and reduced desire to eat, which contributed to decreased food intake.

On the other hand, participants given meals containing high amounts of linoleic acid (a polyunsaturated omega-6 fatty acid) experienced increased ghrelin levels, a hormone that encourages food intake.

7. Has antioxidant-like effects

A 2020 animal study uncovered evidence showing that avocado oil can help with detoxification and antioxidant genes expression.

It seems to positively affect glutathione metabolism, reduce expression of genes that trigger inflammatory processes and has antioxidant-like activity. According to the study’s conclusion, avocado oil extract “significantly inhibited p65 nuclear antioxidant activity, induction of antioxidant gene expression, anti-inflammatory activity, and autophagy activation.”

8. Safer cooking oil

Oils like flaxseed oil and pumpkin seed oil are very nutrient-dense, but they are not recommended for cooking.

The awesome thing about oil from avocados is that it’s not only a superfood oil that can be used in uncooked items like salads and dips, but it’s also highly recommended for cooking.

Why is avocado oil a good cooking oil? It all comes down to having a high “smoke point.”

The smoke point of an oil is the temperature at which the oil starts to visibly smoke in the pan. Even a healthy oil like benefit-rich olive oil becomes unhealthy when it meets its smoke point and begins to release free radicals.

When an oil reaches its smoke point, the structure of the oil begins to break down, nutrients are lost, flavor is changed and, most dangerously, free radical compounds can be created that are damaging to your health.

Avocado oil’s high smoke point, which is estimated to be 480 degrees Fahrenheit (250 degrees Celsius), makes it a top choice as a cooking oil. This can help you avoid the free radical release that comes with using an oil for cooking that has too low of a smoke point.

Nutrition Facts

Unlike most fruits that are high in carbohydrates, avocados are uniquely high in healthy fats.

Avocados don’t contain any cholesterol or trans fats and are rich in vitamin E. These nutritionally dense fruits also contain vital nutrients like thiamine, riboflavin and vitamin A.

In some varieties of avocados, the flesh contains as much as 25 percent unsaturated oil.

Avocado oil nutrition does not come with all of the nutrients of an avocado fruit itself. However, a high-quality avocado oil is one of the healthier choices of cooking oil, especially for high heat.

The unrefined oil that comes from an avocado is typically green in color with a rich, fatty odor. If the oil is refined, then it has a yellowish color and smells less strong.

One tablespoon of 100 percent pure avocado oil contains about:

• 125 calories
• 14 grams fat (1.5 grams saturated fat, the rest monounsaturated and polyunsaturated)
• 0 grams carbohydrates, sugar or sodium
• 3.6 milligrams vitamin E (24 percent DV)

Although that fat percentage might seem high, the fatty acid profile looks like this: About 10 of the 14 grams are healthy monounsaturated fat, and two grams are polyunsaturated fat (also a healthy fat).

Avocado Oil vs. Olive Oil

Is avocado oil better for you than olive oil?

When it comes to avocado oil vs. olive oil, the two offer many of the same benefits, since they are both high in monounsaturated fats and vitamin E (although virgin olive oil contains slightly more vitamin E).

Both are linked to support for cardiovascular health, reduced inflammation and improvements in skin health.

Two key differences between these two oils are their tastes and their smoke points. Olive oil tastes more like olives, while oil from avocados that is unrefined (cold-pressed) has a natural avocado-like taste and color.

Like avocado oil, olive oil comes in different forms, including pure, virgin or extra virgin. Virgin and extra virgin olive oil are extracted through cold-pressing and are thought to be most beneficial — however they are more susceptible to damage when cooked with at high heats, so they are best used as dipping oils or for drizzling on foods.

Avocado oil has a higher smoke point than olive oil. Its smoke point is estimated to be 480°F (250°C), while olive oil has a smoke point of about 375°F (191°C).

Therefore it’s a better choice to use avocado oil when roasting, baking or grilling.

How to Use

Whether you are purchasing it for culinary or beauty purposes, make sure you purchase an avocado oil that is 100 percent pure. You can find products made with pure oil made from avocados at your nearest grocery store or health store.

Avocados make the Clean Fifteen™ list, but you can opt to buy organic avocado oil if you’d like. Organic extra virgin avocado oil can be found in health food stores, major supermarkets and online.

Cooking:

When it comes to cooking with avocado oil, the unrefined version of the oil has a medium smoke point, so it’s better suited for lower-heat cooking or unheated recipes, such as a dressing or dipping oil.

Refined avocado oil is often used for high-heat cooking because of its very high smoke point of at least 400ºF.

When it comes to internal consumption of avocado oil, it can be used the same way you would use olive oil. Use it in place of another oil in your favorite homemade dressing, drizzle it on a sandwich, toss vegetables in the oil for roasting or use it in your next sautéed creation.

The possibilities are quite endless. You can even use avocado oil for hair and skin.

Unopened oil made from avocados has a shelf life of about 24 months, while opened oil is best used within six months of opening. Always store oil in a cool dry place away from heat and light.

Recipes:

Ready for some delicious recipes that include avocado oil nutrition? Here are just a few to get you started:

• Slow Cooker Beef Stew
• Blackened Salmon with Creamy Avocado Dressing
• Vegan Alfredo

Risks and Side Effects

If you are allergic to avocado, then unfortunately you will have to avoid all products containing avocado oil, both for culinary or medicinal and internal use.

In addition, people with latex allergies are more at risk of being allergic to avocado and avocado oil products. Latex allergy is related to certain foods — such as avocados, bananas, chestnuts, kiwis and passion fruit — because these foods contain some of the same allergens found in latex.

In terms of interactions with other medications, oil derived from avocados may react with warfarin, a blood thinner that is used to slow blood clotting. If you are taking any blood thinners, check with your doctor to discuss which types of oils are best for you to consume.

Conclusion

• Avocado oil is made from avocados, which are fruits rich in healthy fats. The fats are monounsaturated fatty acids along with some polyunsaturated fatty acids, both known for their health benefits.
• This oil is a healthier choice than highly processed and refined oils like canola oil — plus oil made from avocados has a higher smoke point than olive oil so it’s a better choice for cooking, especially with higher heat.
• Benefits include improved nutrient absorption, which helps boost things like eye health and immunity. Other benefits include decreasing blood pressure, improving heart health and helping skin conditions like psoriasis.
• Uses are not limited to the kitchen. They also include skin and hair applications, especially if you struggle with dryness.
• Avocado oil vs. olive oil, which is better for you? Both can add healthy fats to your diet, but avocado oil can be cooked with at higher temps.
• Look for avocado oil that is 100 percent pure with no additives.

The post Avocado Oil: Healthiest Oil on the Planet? appeared first on Dr. Axe.

With the surge in popularity of health trends like the ketogenic diet, healthy fats have garnered a lot of attention. Right alongside familiar favorites like olive oil and coconut oil is ghee, a type of fat made by heating butter — ideally grass-fed butter — to boost its natural nutrient profile and flavor.

It is full of fat-soluble vitamins and healthy fatty acids, and ghee benefits can range from building stronger bones to enhancing weight loss.

Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most powerful healing foods out there.

So what is ghee butter, and why should you add it to your pantry? Keep reading.

What Is Ghee?

Ghee is similar to clarified butter, which is produced by heating butter to remove the milk solids and water. However, in comparing ghee vs. clarified butter, ghee is simmered longer to bring out the butter’s inherent nutty flavor and is left with a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke.

Not only that, but ghee is rich in beneficial nutrients and contains several fatty acids that are important to health. Plus, there are numerous benefits of ghee, and some of its components have been shown to do everything from boost weight loss to improve digestion and relieve inflammation.

Ghee has been used for thousands of years, quite literally. It’s truly an “ancient” health food and definitely not a fad.

The first known use of butter was back in 2000 B.C.

It became very popular in the cooler northern parts of India but didn’t survive well in the southern warmer regions. It’s believed that the southerners started to clarify butter in order to keep it from spoiling.

Ghee quickly was integrated into the diet, into ceremonial practice and into Ayurvedic medicine. It’s believed to promote both mental purification and physical purification through its ability to cleanse and support wellness.

Ghee benefits the body both inside and out and is actually used topically as well. Ghee benefits for skin include treating burns and rashes and moisturizing the skin and scalp.

Much like coconut oil, it’s a multi-use fat that is healthy in many ways.

Although ghee originates in India, it is also commonly found in South Asian and Middle Eastern cuisines and is used now around the world.

Although fat was once vilified as unhealthy and disease-causing, we are now beginning to understand the importance of including healthy fats in your diet. Today, ghee is recognized not only for its intense flavor and versatility, but for the numerous health benefits associated with it.

Nutrition Facts

Ghee benefits come from the nutrition ghee provides. It’s high in fat and provides an extra dose of several fat-soluble vitamins, such as vitamin A, vitamin E and vitamin K.

A one-tablespoon serving of ghee (about 14 grams) contains approximately:

• Calories: 123
• Total Fat: 13.9 g
• Saturated Fat: 8.7 g
• Polyunsaturated Fat: 0.5 g
• Monounsaturated Fat: 4 g
• Protein: 0.04 g
• Sodium: 0.3 mg (<1% DV*)
• Vitamin A: 118 mcg (13%–17% DV*)
• Vitamin E: 0.4 mg (3% DV*)
• Vitamin K: 1.2 mcg (1% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients above, it is also a good source of butyric acid and conjugated linoleic acid, both of which have been associated with a number of health benefits, such as reduced inflammation and increased fat loss.

Benefits

1. Has a high smoke point

The smoke point is the temperature at which an oil begins to burn and smoke. Not only does heating a cooking fat above its smoke point put it at a greater risk of hitting its flash point and causing a fire, but it also breaks down important phytonutrients and causes the fat to oxidize and form harmful free radicals.

Unfortunately, most cooking oils with a high smoke point are less-than-stellar for your health. Canola oil, peanut oil, corn oil and soybean oil are often partially hydrogenated to increase their stability.

Ghee, on the other hand, is an excellent choice for cooking because of its high smoke point and beneficial effects on health.

The smoke point of ghee is 485 degrees Fahrenheit, which is much higher than the smoke point of butter at 350 degrees Fahrenheit. This means you can easily use ghee for baking, sautéing and roasting without the risk of destroying the important nutrients it contains that provide all these wonderful ghee benefits.

2. Packed with fat-soluble vitamins

Adding a few servings of ghee into your day is an excellent way to squeeze in some extra fat-soluble vitamins. It can help boost your intake of vitamin A, vitamin E and vitamin K, all important nutrients that play a role in everything from maintaining healthy vision to keeping your skin glowing.

This can be especially crucial if you suffer from any conditions like leaky gut syndrome, irritable bowel syndrome or Crohn’s, as your body may have difficulty absorbing these fat-soluble vitamins.

Ghee benefits your health by providing a boost of these nutrients to help you meet your daily needs.

3. Free of lactose and casein

One of the best ghee benefits is that it’s free of lactose and casein protein. Some individuals have a milk allergy, which may stem from a heightened sensitivity to casein, and others may be hypersensitive to lactose.

For individuals with a casein allergy, the reaction may include swelling of lips, mouth, tongue, face or throat; hives; or congestion.

Those with a lactose intolerance have a difficult time digesting the milk sugar lactose, but symptoms are generally much less dangerous than a casein allergy. Symptoms of lactose intolerance may include bloating, flatulence, nausea, vomiting, gurgling and cramps.

The majority of people who have sensitivities to either casein or lactose don’t have an issue with ghee, as these elements have been removed through skimming and straining.

4. Contains conjugated linoleic acid

Ghee is jam-packed with conjugated linoleic acid (CLA), a fatty acid associated with a long list of health benefits. Some studies have found that CLA may be effective in reducing body fat, preventing cancer formation, alleviating inflammation and even lowering blood pressure.

Keep in mind that grass-fed dairy provides a higher concentration of this important fatty acid. Opt for grass-fed ghee whenever possible, or be sure to use grass-fed butter if you’re making ghee at home.

5. Loaded with butyrate

Butyrate, or butyric acid, is a short-chain fatty acid that plays a central role in gut health. Some studies, including those on animals, have suggested that it may help support healthy insulin levels, fight off inflammation, and provide relief for individuals suffering from conditions like Crohn’s disease and ulcerative colitis.

This important fatty acid is also made by the gut flora when you eat fiber. As the primary source of energy for the cells in your colon, butyrate is key to promoting a healthy gut microbiome, which plays an integral role in health and disease.

6. Has a strong, buttery flavor

By removing the milk solids and water from butter, ghee is left with a stronger, more intense flavor than regular butter. Its taste is also often described as nuttier, richer and deeper than butter.

When you’re cooking with ghee, you may find that you’ll need even less to get that same satisfying, buttery flavor.

7. Strengthens bones

Regularly incorporating a few servings of ghee into your diet can help you meet your vitamin K needs.

Vitamin K is essential to many aspects of health, such as blood clotting, heart health and brain function. It’s also incredibly important when it comes to keeping your bones healthy and strong.

This is because vitamin K is directly involved in bone metabolism and increases the amount of a specific protein that is required to maintain the calcium in your bones. In fact, a study published in the American Journal of Clinical Nutrition looked at the diets of 2,591 adults and found that a low intake of vitamin K was associated with a reduced bone mass density in women.

Ghee supplies a small amount of vitamin K but can make a big difference when combined with an overall healthy diet and lifestyle — not to mention all the other ghee benefits you can get.

8. Promotes healthy weight loss

The medium-chain fatty acids found in healthy fats like ghee and coconut oil can boost fat burning and help ramp up weight loss. A 2015 review comprising 13 trials actually found that medium-chain triglycerides (including MCT oil) helped decrease body weight, waist and hip circumference, total fat, and belly fat compared to long-chain triglycerides.

Not only that, but CLA, one of the primary fatty acids found in ghee, has also been associated with reduced body fat mass as well.

Curious how to use ghee for weight loss to achieve maximum results? Swap out unhealthy fats like vegetable oils for ghee instead, and try roasting, sautéing or baking your favorite healthy dishes to get the most out of these ghee benefits.

9. Improves digestion

As mentioned above, ghee is an excellent source of butyrate, the short-chain fatty acid that is crucial to maintaining optimal digestive health. Butyrate provides energy for the cells in the colon, helps support gut barrier function and fights off inflammation.

Additionally, some studies have suggested that butyrate may provide relief from constipation. A review out of Poland, for example, noted that butyric acid has been shown to reduce pain during defecation and improve peristalsis, or the contraction of muscles in the intestines, to help propel food through the digestive tract.

10. Relieves inflammation

Although inflammation can be a normal immune response to help defend the body against foreign invaders, long-term inflammation is believed to contribute to the development of chronic disease.

Ghee contains butyrate, a type of fatty acid that has been shown to inhibit inflammation in some test-tube studies. This could have far-reaching benefits when it comes to preventing inflammatory conditions like arthritis, inflammatory bowel disease, Alzheimer’s, diabetes and even certain types of cancer.

Ghee vs. Butter

Because ghee is made by heating butter to separate the liquid and milk solids from the fat, it shares a similar nutrient profile to butter. Both are high in saturated fat as well as fat-soluble vitamins A, E and K.

However, there are some unique differences that set the two apart.

First of all, ghee contains nearly double the amount of short- and medium-chain fatty acids as butter. These types of fats are metabolized differently in the body than long-chain fatty acids, and studies show that they are not associated with heart disease.

Ghee also has a higher smoke point than butter, which means that it can be heated to a higher temperature without the risk of oxidizing and forming harmful free radicals.

Plus, by removing the milk solids from the final product, ghee becomes free of casein and lactose. Many people have allergies or sensitivities to these ingredients, which can result in symptoms like bloating, gas, nausea and abdominal pain.

Finally, there is even a difference in taste between ghee and butter. While butter is typically described as creamy and sweet, ghee boasts a nutty, rich and deeper, more intense flavor.

Where to Find and How to Use

Ready to start adding this healthy fat into your diet and wondering where to buy ghee? Fortunately, ghee is widely available at most grocery stores and health shops and can typically be found in the ethnic food section or next to other oils, such as coconut oil.

You can also easily purchase ghee online from many major retailers or even try your hand at making ghee at home.

Be sure to look for grass-fed, organic ghee whenever possible to ensure you’re getting the maximum amount of nutrients without extra added ingredients.

Ghee is a very versatile ingredient, and there are a multitude of potential ghee uses. In fact, it can be used in place of just about any other cooking oil or fat.

Try swapping it in place of butter, vegetable oil or coconut oil in your favorite recipes to add a burst of flavor and get all the wonderful ghee benefits.

How to Make

Making ghee is simple and can be done with minimal ingredients right from your own kitchen. Plus, making it at home can help it retain more nutrients than the commercial ghee that has been made in a centrifuge.

Ingredients

• 1 pound of grass-fed unsalted butter
• deep, wide-bottomed skillet
• wooden spoon or heat-resistant spatula
• cheesecloth
• mesh skimmer
• mesh strainer
• glass jar

Directions

1. Place one pound of butter into a deep skillet over medium-low heat, and watch it melt slowly. Note that it may spatter a bit as the butter begins to bubble. Stir with a long-handled spoon, and maintain a simmer.
2. Continue to simmer, stirring occasionally, for 20–30 minutes until the milk proteins have separated from the gold liquid. There will be white foam on the top and some bits of milk fats on the bottom of the pan. Gently skim the foam off with the mesh skimmer, and discard. You may have another “foam up” stage, and this is good. Skim and discard once again. Now, the milk fats on the bottom of the pan will continue to brown. Again, this is a good thing — this is where the distinctive nutty flavor comes from.
3. Allow it to simmer until it becomes golden brown but not burnt. Keep a watchful eye because at this stage the ghee can quickly burn. Remove from heat, and allow to cool to room temperature. Place several layers of cheesecloth in the mesh strainer (or use nut milk bags), and slowly pour the butter into the jar. The result? A beautiful golden clarified butter that is liquid gold.
4. While it will firm up a bit at room temperature, keep in the refrigerator if you desire a spreadable ghee. Ghee will remain fresh at room temperature for several weeks when sealed properly and can last months in the refrigerator. Because fats tend to absorb other flavors, it’s essential that ghee is kept properly sealed, whether in the refrigerator or on the counter.

Risks and Side Effects

One of the primary differences between ghee vs. coconut oil is that ghee is made from butter and is not vegan. If you’re following a vegan diet, it’s best to stick to coconut oil or other healthy dairy-free fats.

In moderation, ghee can be an incredibly healthy dietary addition. However, it is possible to overdo it, and eating too much can actually have a negative impact on your health.

Like any type of fat, if eaten in excess, ghee disadvantages can range from diarrhea to indigestion. Long-term, an extremely high-fat diet may also result in issues like weight gain and heart disease.

Additionally, some studies have found that the cholesterol in ghee may oxidize when exposed to high heat. The oxidation of cholesterol is linked to several adverse health effects, including heart disease and even cancer.

However, if enjoyed in moderate amounts, most research indicates that ghee can make a nutritious addition to the diet. For best results, pair it with a balanced diet and other heart-healthy fats, like coconut oil and olive oil.

Final Thoughts

• Ghee is made by heating butter to remove the milk solids and water. However, it is heated longer than clarified butter to bring out the butter’s inherent nutty flavor.
• It has a high smoke point, is free of lactose and casein, and is high in beneficial compounds like CLA and butyrate. It also contains several fat-soluble vitamins, including vitamins A, E and K.
• Ghee benefits include improving digestion, reducing inflammation, promoting weight loss and strengthening the bones.
• Compared to butter, it has a higher smoke point, more intense flavor, and a greater amount of short- and medium-chain fatty acids — not to mention a host of ghee benefits.
• Incredibly versatile and easy to use, ghee can replace other fats in your diet and can be used for roasting, sautéing or baking a variety of dishes.

The post Ghee: Is It Better Than Butter? appeared first on Dr. Axe.

For many who seek to eat healthfully, there remains a lot of confusion when it comes to margarine. It’s one of the most common ingredients in the average kitchen but also misunderstood.

For example, while many praise margarine as a heart-healthy, budget friendly form of fat, others claim that it can clog the arteries, increase inflammation and pile on the extra pounds.

Similarly, the comparison to butter is often made, and confusion also persists. Butter gets called a “healthy fat” by some experts while others say that because it’s largely composed of saturated fat, it should be avoided.

What is true? Is margarine healthy? Is it better than butter? This article will take a closer look at the health benefits and risks of margarine to help you determine.

What Is Margarine?

Margarine is a type of condiment that is commonly used for cooking and baking. It’s also used as a spread, such as on toast, and can help add a bit of flavor to dishes.

The history of margarine can be traced back to 1869, when it was invented during a shortage of butter in France. It was first created by French chemist Hippolyte Mège-Mouriès and was originally made using beef tallow and skimmed milk.

Before trans fat was restricted or banned in many countries, including the U.S. in 2015, margarine producers added hydrogen to margarine to convert the liquid oils into solid fats — which made them more spreadable. These were called “hydrogenated” or “trans” fats, which become linked to an increased risk of heart disease.

Margarine today is not hydrogenated or even partially hydrogenated. Most types are made of vegetable oils, which are high in polyunsaturated fatty acids. Margarine is produced by beating oil with water to form a solid product, after which other ingredients are added, such as emulsifiers and coloring agents. These modify the texture and appearance of the final product.

Types

Margarine typically comes in three types:

• Hard margarine: This type closely mimics butter and comes in sticks. It’s often used in cooking or baking. It tends to higher in fat, including more saturated fats, than other types of margarine. It comes salted or unsalted.
• Soft vegetable fat spread: High in monounsaturated or polyunsaturated fats, it’s made from popular vegetable oils like safflower, canola, sunflower, soybean or even olive oil. This can include whipped margarine.
• Bottled liquid margarine: Most commonly used for cooking or topping dishes, it’s made from vegetable oils that are high in unsaturated fat.

Certain brands offer vegan versions of the same margarine types. Vegan margarine is diary-free, gluten-free and non-GMO.

Nutrition Facts

Margarine varies quite a bit in terms of the vegetable oils used, the ratio of saturated fat versus unsaturated (both monounsaturated and polyunsaturated), as well as the percentage of overall fat (35 percent to 80 percent).

Hard margarine, for example, contains more calories and fat — all kinds, even trans fat — compared to soft margarine, for example. Both contain vitamins A, K and E.

Hard margarine (stick)

Looking at servings, one pat (one inch square and one-third inch high) is the standard serving. According to the USDA, one pat (5 g) margarine with 80 percent fat in salted stick form contains:

• Calories: 36
• Total Carbohydrates: 0.03 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 4.04 g
• Saturated Fat: 0.76 g
• Polyunsaturated Fat: 1.22 g
• Monounsaturated Fat: 1.94 g
• Trans Fat: 0.75 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 37.6 mg (2% DV*)
• Vitamin A: 41 mcg (5% DV)
• Vitamin K: 4.65 mcg (4% DV)
• Vitamin E: 0.45 mg (3% DV)

Soft margarine spread (tub)

One average serving or a teaspoon (4.8 g) margarine spread, 35–39 percent fat, in a tub contains:

• Calories: 17
• Total Carbohydrates: o.07 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 1.82 g
• Saturated Fat: 0.42 g
• Polyunsaturated Fat: 0.77 g
• Monounsaturated Fat: 0.54 g
• Trans Fat: 0 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 28 mg (1% DV*)
• Vitamin A: 64.8 mcg (7% DV)
• Vitamin E: 0.643 mg (4% DV)
• Vitamin K: 3.58 mcg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

Margarine is rich in polyunsaturated fatty acids, which are considered a heart-healthy form of fat. According to one study published in American Journal of Clinical Nutrition, swapping out saturated fats for polyunsaturated fats was associated with a lower risk of coronary heart disease.

Not only that, but it’s also rich in plant sterols and stanols. These compounds have been shown to reduce levels of bad LDL cholesterol, which is a major risk factor for heart disease.

However, although it may help lower cholesterol levels, other research has found that it may not be linked to a lower risk of heart disease.

Compared to butter, margarine is lower in saturated fat and calories plus is cholesterol-free. New margarine products are very low in trans fat.

Margarine is also a popular choice for those on a budget, as it’s typically much more cost-effective than butter or other types of cooking oils.

Margarine can be a good alternative to butter for those with specific dietary restrictions, including vegans. Because it’s made from vegetable oils instead of milk, it can also be enjoyed by those limiting dairy for personal reasons or health issues.

Downsides

Margarine today is not supposed to contain any trans fat, as it was prohibited in the U.S. in 2015 by the FDA. But when it was created, margarine was predominantly made out of unhealthy trans fat.

Trans fat is known as the artery-clogging fat formed when vegetable oils are hardened into margarine or shortening. Trans fat increases blood levels of LDL, or bad, cholesterol, and it also lowers levels of good HDL cholesterol.

Research from Harvard Medical School that included controlled trials and observational studies found that trans fatty acid consumption from partially hydrogenated oils raises the risk of coronary heart disease.

Some varieties of margarine, particularly hard margarine, may still contain trans fat. It’s important to examine nutrition labels.

Margarine is also an ultra-processed food, with emulsifiers, coloring agents and other ingredients. Studies show that eating more processed foods may be tied to a higher risk of cancer, heart disease and even death. One small study even found that margarine spreads are associated with an increased risk of developing type 2 diabetes.

Another important consideration is the amount of omega-6 fatty acids that margarine contains. While we do need a mix of both omega-3 and omega-6 fatty acids in our diets, getting the right ratio of these fats is crucial to protecting against inflammation and disease.

Unfortunately, most of us get way too many omega-6 fatty acids in our diets and not enough omega-3s. Although some research suggests that a ratio of 1:1 is ideal for these fatty acids, the ratio in the average Western diet is a staggering 15:1.

Margarine vs. Butter

The main difference between margarine vs. butter is the way that the two ingredients are produced.

Butter is a dairy product made by churning milk. Meanwhile, margarine is a heavily processed ingredient made from vegetable oil that has been chemically altered in a lab.

The nutritional value of the two ingredients is also very different.

Because margarine is made of vegetable oil, it’s almost entirely composed of polyunsaturated fatty acids. Butter, on the other hand, is primarily saturated fat.

Certain varieties of butter, like grass-fed butter, are rich in several important nutrients as well, including vitamin K2. Studies show that vitamin K2 could play a key role in bone strength, heart health and cancer prevention.

Butter is also rich in several important fatty acids, including butyrate, omega-3 fatty acids and conjugated linoleic acid.

Compared to butter, margarine is much lower in these essential nutrients. It often contains some fat-soluble vitamins like vitamin A and vitamin E, along with omega-6 fatty acids and small amounts of sodium.

Final Thoughts

• What is margarine? It is a popular condiment that is made from vegetable oil, which undergoes hydrogenation or interesterification to help harden the texture.
• There are several key differences between margarine vs. butter, especially when it comes to their nutrient profile and the fatty acids that they contain.
• Margarine is rich in heart-healthy polyunsaturated fats as well as plant sterols and stanols. It’s also budget-friendly and suitable for those with certain dietary restrictions.
• However, it’s also heavily processed and may contain high amounts of omega-6 fatty acids and trans fats, which can be harmful to health.
• Regardless of which product you choose when deciding between margarine vs. butter, it’s recommended to select grass-fed varieties of butter or margarine that is free of hydrogenated fats whenever possible.

The post Margarine Benefits and Downsides — and How It Compares to Butter appeared first on Dr. Axe.

When it comes to healthy cooking oils, it may seem like there are endless options to choose from.

Navigating the cooking aisle can be a daunting task on its own, and selecting which cooking oil is the best fit when it comes to your recipe can make it even more challenging.

With so many factors to consider — from smoke point to flavor to nutritional content and beyond — even looking at a complete cooking oils list can be incredibly overwhelming.

So what is the healthiest oil to cook with, and which ones should you nix from your kitchen cabinet altogether? Let’s find out.

What to Look For

There are tons of different types of cooking oil out there, each of which brings a distinct flavor and unique set of health benefits to the table.

However, not all cooking oils are created equal, and there are many types of cooking oil and benefits that you may want to consider next time you hit the grocery store.

First of all, it’s important to keep cooking oil smoke points in mind based on which type of cooking method you’re planning to use. Cooking oils with low smoke points can oxidize and break down under high heat, leading to the formation of harmful, disease-causing free radicals.

Therefore, when your recipe calls for frying, sautéing or roasting, it’s best to select a cooking oil with a high smoke point.

Meanwhile, healthy cooking oils with low smoke points can be used to top off cooked dishes or amp up the flavor of dips, spreads and dressings instead.

Certain cooking oils also have distinct flavors, which can alter the taste of the final product. Walnut oil, for example, can supply a bit of nuttiness to dishes while sesame oil has an intense flavor that is well-suited for Asian cuisines.

Top 8 Healthy Cooking Oils

1. Avocado oil

• Reason: Avocado oil is great because it’s high in heart-healthy monounsaturated fats and has one of the highest smoke points of all cooking oils, making it one of the most versatile and easy to use.
• Smoke Point: 520 degrees Fahrenheit
• Benefits: Avocado oil is loaded with oleic acid, a type of monounsaturated fatty acid that is incredibly healthy, and also contains lutein, a type of antioxidant that can help preserve vision and eye health. Not only that, but other promising research suggests that compounds extracted from avocado could reduce joint pain and stiffness in those with osteoarthritis.
• Best Ways to Use: You can use avocado oil for cooking or baking in just about any recipe, thanks to its high smoke point and mild flavor. Plus, it can also be drizzled over salads, smoothies, dips and spreads to bump up the content of heart-healthy fats.

2. Ghee

• Reason: The milk solids and water in this form of clarified butter have been removed, creating a final product that contains a higher concentration of fat than regular butter. It’s high in saturated fat, has a high smoke point, and can be used in a variety of dishes and recipes.
• Smoke Point: 485 degrees Fahrenheit
• Benefits: Compared to other cooking oils, such as soybean oil, heating ghee has been shown to produce lower amounts of toxic, carcinogenic compounds, such as acrylamide. In animal models, it’s also been shown to increase levels of “good” HDL cholesterol and protect against the formation of breast cancer cells.
• Best Ways to Use: Ghee works well when sautéing veggies or spread over grains, meats or baked goods. Alternatively, simply swap ghee in place of butter in any cooking or baking recipe for an extra boost of benefits.

3. Coconut oil

• Reason: Coconut oil is a great source of medium-chain triglycerides (MCTs), which are a type of saturated fatty acid that are jam-packed with health benefits and medicinal properties.
• Smoke Point: 350 degrees Fahrenheit
• Benefits: The MCTs found in coconut oil are metabolized differently than other types of fat and are sent directly to the liver, where they can be used as fuel or converted into ketones. The MCTs in coconut oil have been shown to enhance metabolism, decrease food intake and even boost brain function.
• Best Ways to Use: There are plenty of ways to use coconut oil for cooking, and it can easily be substituted for other oils or butters using a 1:1 ratio in most recipes. You can also add a scoop to your morning coffee or smoothie, drizzle it over air-popped popcorn, or even add it into your natural skin care routine as a dual-purpose lip balm, moisturizer and makeup remover.

4. Grapeseed oil

• Reason: Grapeseed oil doubles as a good source of both polyunsaturated fats and vitamin E.
• Smoke Point: 420 degrees Fahrenheit
• Benefits: Grapeseed oil is high in vitamin E, an essential nutrient when it comes to skin health, immune function and the prevention of oxidative damage to the cells. In fact, a single tablespoon of grapeseed oil manages to pack in about 19 percent of the daily recommended value, making it a great way to help meet your daily needs.
• Best Ways to Use: Grapeseed oil should not be used in high-heat cooking because it’s high in polyunsaturated fats, which can react with oxygen to form harmful free radicals. Instead of using grapeseed oil for cooking at high temperatures, try mixing it with salad dressings, dips or baked goods to maximize the health benefits.

5. Extra virgin olive oil

• Reason: Often considered the healthiest and best oil to cook with, olive oil is brimming with antioxidants and heart-healthy monounsaturated fats that make it a staple in any nutritious diet.
• Smoke Point: 405 degrees Fahrenheit
• Benefits: Studies show that adding olive oil to the diet can reduce inflammation, improve blood sugar levels and decrease several heart disease risk factors. Be sure to select extra virgin olive oil whenever possible as the best olive oil for cooking, and check the ingredients label carefully to ensure you’re getting the real deal.
• Best Ways to Use: Use olive oil drizzled over prepared meals, such as cooked vegetables, grain dishes or salads.

6. Walnut oil

• Reason: High in omega-3 fatty acids and a wealth of powerful, health-promoting properties, walnut oil can bring a delicious, nutty flavor to your favorite recipes.
• Smoke Point: 320 degrees Fahrenheit
• Benefits: Walnut oil is rich in alpha-linolenic acid, a type of omega-3 fatty acid that can improve heart health and decrease inflammation. Omega-3 fatty acids from foods like walnut oil can also promote brain function and aid in proper growth and development.
• Best Ways to Use: Take advantage of the unique flavor of walnut oil by drizzling it over grilled fruits, veggies, potatoes or poultry dishes. You can also toss it over pasta or brush it over cooked meat or seafood dishes.

7. Sesame oil

• Reason: Extracted from the super nutritious sesame seed, sesame oil is full of flavor and loaded with a good mix of both mono- and polyunsaturated fatty acids.
• Smoke Point: 410 degrees Fahrenheit
• Benefits: Not only does sesame oil have anti-inflammatory and antioxidant effects, but it may also help decrease levels of “bad” LDL cholesterol to keep arteries clear and reduce the risk of heart disease. It may also help relieve constipation and ease the passage of stool from the body.
• Best Ways to Use: When it comes to sesame oil for cooking, you should use it as a finishing oil and sprinkle over finished dishes for a burst of added flavor. It can be used in a variety of different recipes but works especially well with meat, poultry, noodle and rice dishes.

8. Red palm oil

• Reason: Thanks to its heat stability and high smoke point, red palm oil is definitely a contender for the healthiest oil to cook with. Not only is it high in antioxidants, but it’s also a great source of beta-carotene and can help boost vitamin A status.
• Smoke Point: 450 degrees Fahrenheit
• Benefits: Studies show that palm oil can simultaneously cut cholesterol levels and reduce high triglycerides to help keep your heart working efficiently. Animal models have also found that the compounds within red palm oil can improve cognitive function and enhance skin health.
• Best Ways to Use: Because of the many ethical and environmental concerns regarding palm oil, be sure to only select products that are RSPO-certified. Since it’s highly stable and has a high smoke point, you can easily use palm oil for baking, frying and roasting as a substitute for cooking oil.

Other healthy cooking oils and fats include:

• beef tallow
• chicken fat
• goose fat
• duck fat
• lamb tallow
• lard
• butter
• macadamia nut oil

Oils to Avoid, Especially When Cooking

With so many types of cooking oil out there, it can be difficult to differentiate between unhealthy and healthy cooking oils.

Avoid highly refined, heavily processed vegetable oils, such as corn oil, canola oil, soybean oil and safflower oil, which are often used in greasy foods. Not only are they often high in inflammatory omega-6 fatty acids yet lacking in heart-healthy omega-3s, but many are often derived from genetically modified crops that can be harmful to your health.

Because they also undergo extensive processing, they may be more susceptible to oxidation and breakdown, which could lead to the buildup of disease-causing free radicals.

Peanut oil is another one that has pros and cons, so it should only be used in moderation, if at all.

Additionally, steer clear of cooking oil brands that use hydrogenated fats, such as margarine or vegetable shortening. These ingredients are high in trans fats, which can amp up the risk of heart disease and other health issues.

Finally, take care when cooking with essential oils. Although certain essential oils can be used as healthy cooking oils in food preparation, they tend to be very fragile, meaning they can oxidize quickly under high heat.

Only use these cooking oils on finished dishes to retain the beneficial properties and fight free radical formation, and remember that not all essential oils can be used internally.

Other oils that have benefits when used correctly but that shouldn’t be used in cooking for a variety of reasons include:

• flaxseed oil
• almond oil
• black currant seed oil
• evening primrose oil
• pumpkin seed oil
• hemp oil
• pine nut oil
• hazelnut oil
• rice bran oil

In addition, you want to avoid rapeseed oil and cottonseed oil.

Final Thoughts

• What is the healthiest cooking oil, and which ones should be staples in your kitchen pantry? Selecting the best cooking oil depends on which method of cooking you’re using as well as what recipe you’re making.
• Healthy cooking oils like avocado oil, ghee, coconut oil, grapeseed oil, olive oil, walnut oil, sesame oil and red palm oil each boast a unique set of health benefits and can be used in different ways.
• Meanwhile, highly processed vegetable oils and hydrogenated fats should be avoided at all costs in the kitchen to minimize the potential adverse effects on health.
• Ideally, use a good mix of all of these healthy cooking oils to enjoy the potential benefits that each has to offer and add a bit of variety to your diet.

The post Top 8 Healthy Cooking Oils (Plus Ones to Avoid Entirely) appeared first on Dr. Axe.

Vegetable oil is a common ingredient that most of us have sitting on our kitchen shelves. However, there’s a lot of confusion about whether or not vegetable oils are actually good for you.

While some claim that vegetable oil is a good source of polyunsaturated fats, others point out that it’s also highly refined, heavily processed and rich in inflammatory omega-6 fatty acids.

So what is vegetable oil made of, and is vegetable oil healthy? Here’s what you need to know.

What Is Vegetable Oil?

Vegetable oil is a type of cooking oil that is extracted from a variety of different plants, including:

• Safflower
• Canola
• Palm
• Cottonseed
• Rice bran
• Sunflower
• Soybean
• Poppyseed
• Coconut
• Corn
• Sesame
• Peanut
• Olive
• Linseed

Many vegetable oil brands are also produced from a blend of several different types of oils, which helps cut costs for consumers and manufacturers alike.

Although many use vegetable oil for cooking and baking, it is also often used to make many other ingredients like margarine, condiments and salad dressings.

The vegetable oil structure is made up of glycerol and fatty acids. Unlike other fats, such as butter or ghee, most types are primarily composed of poly- and monounsaturated fats.

Vegetable oils have been around for centuries, and certain types, such as rapeseed, poppyseed and safflower, were even used in the Bronze Age in areas like the Middle East and Asia.

However, the modern refined oils on the market today were first created during the 20th century, thanks to advances in technology that improved the extraction process.

Today, this common cooking oil is one of the most popular ingredients used around the globe, and can be found in kitchen cabinets and pre-packaged and greasy foods alike.

How Is It Made?

How is vegetable oil made?

Oil is first removed from the plants, which can be done through either mechanical or chemical extraction.

Mechanical extraction involves crushing or pressing seeds to extract the oil. Chemical extraction, on the other hand, is a process that uses chemical solvents like hexane to remove the oil.

The oil is then purified, refined and chemically altered as needed to improve the taste, texture and shelf life of the final product.

Some oil is also hydrogenated, which is a chemical process that is used to turn liquid oils into a solid at room temperature. Hydrogenated vegetable oil is often preferred by manufacturers due to its longer shelf life, improved texture and enhanced flavor stability.

However, hydrogenated oil may also contain trans fatty acids, which can have detrimental effects on health.

The oil can also undergo other types of processing to produce products like brominated vegetable oil, a common food additive and emulsifier found in many soft drinks.

Production and Consumption Rates

Thanks to its versatility, widespread availability and the low vegetable oil price, this type of cooking oil has become increasingly popular within the last century.

According to a report by the the Food and Agriculture Organization of the United Nations, global edible vegetable oil that is allocated to food use increased by 48 percent between 1995 and 2011.

In 2024-25, “global production of vegetable oils will amount to 228.3 million tonnes. This would be a 4.5 million tonne rise compared to 2023/24. In other words, production could fully cover demand of presumably 224.9 million tonnes,” according to the USDA and Renewable Carbon News.

The use of these oils in food manufacturing, biodiesel production and other industrial products has increased the global demand for vegetable oil.

China, India, the United States, Brazil, Nigeria, Indonesia and Pakistan are considered the top consumers of vegetable oil globally.

Interestingly enough, palm oil, soybean oil, rapeseed oil and sunflower seed oil are among the most commonly consumed oils by consumers, and production of palm and soybean oil are on the rise. However, according to the recent USDA report, sunflower oil production may actually decline.

Why You Should Avoid These Oils

Several specific types of vegetable oils have been linked to health benefits. Coconut oil, for example, has been tied to higher levels of good HDL cholesterol, while olive oil has been associated with a lower risk of heart attack and stroke.

However, the vegetable oil found on most supermarket shelves is usually a blend of several different types of oils that have been highly processed and refined, which negates any of the potential vegetable oil benefits.

1. Omega-6

One of the main disadvantages of vegetable oil is its content of omega-6 fatty acids. Although we do need this important fatty acid in our diets, most of us consume far too much omega-6 and not nearly enough heart-healthy omega-3s.

In fact, although some experts recommend that we get equal parts omega-6 and omega-3 fatty acids in our diets, the ratio in the average Western diet is closer to 15:1. This is thought to increase inflammation and contribute to chronic disease.

2. Oxidation

Because of the vegetable oil chemical formula, these types of cooking oils are also easily oxidized. That means that they break down and deteriorate when exposed to heat.

This can increase the formation of free radicals, which are harmful compounds that cause inflammation and oxidative damage to cells.

3. Trans fats

Certain types may also come with some other adverse effects on health. Hydrogenated oils, for example, tend to be high in trans fats, a type of fatty acid that has been associated with a higher risk of heart disease, diabetes, obesity and even certain types of cancer.

4. Other disadvantages

Similarly, brominated vegetable oil is an emulsifier sometimes used in soft drinks that can also be incredibly harmful. According to studies in animals and humans, potential brominated vegetable oil side effects include headaches, fatigue, memory loss, impaired development, and alterations in heart, liver and thyroid health.

Vegetable oil can also be tricky to clean up and is notorious for clogging up sinks and causing sewage backup. Fortunately, there are several options for how to dispose of vegetable oil responsibly once you’ve finished using it.

Be sure to let it cool before pouring it into a non-breakable container with a resealable lid and disposing of it. You can also consider reusing the oil or dropping it off at your local recycling center or nearby restaurants instead.

Many people also wonder: Does vegetable oil go bad? Most varieties stay fresh for around six months to one year, depending on whether or not they have been opened.

Rancid oil tends to have a darker color, cloudy appearance and slightly bitter flavor.

Vegetable Oil vs. Castor Oil

Castor oil is a type of vegetable oil that is made by extracting the oil from castor beans. It’s often used as a substitute for vegetable oil in the food industry and is found in a variety of food additives and flavorings.

Certain types of castor oil are also used in food preservation to help extend the shelf life of grains and legumes.

Unlike vegetable oil, castor oil is rarely used as a cooking oil. Because of its high density, castor oil is not well-suited for cooking and is instead used as a natural remedy to promote regularity, enhance hair growth and moisturize the skin.

The vegetable oil smoke point is often higher as well. It can range between 350–520 degrees Fahrenheit depending on the specific type of oil.

Castor oil has a smoke point of 392 degrees Fahrenheit, with a boiling point of around 595 degrees Fahrenheit.

Healthier Alternatives

Although many specific types of vegetable oils are linked to an array of potential benefits and generally considered healthy oils, most vegetable oils sold commercially contain a mix of different seed oil varieties, all of which are highly processed and refined.

Here are a few healthy alternatives to choose instead:

1. Extra-virgin olive oil

This type of oil is a great alternative to other cooking oils, especially when drizzled over salads or used to add a punch of flavor to prepared dishes.

The main difference between olive oil vs. vegetable oil is that olive oil is higher in heart-healthy monounsaturated fats like oleic acid, which is thought to reduce levels of inflammation.

2. Coconut oil

Coconut oil has a mild flavor and smooth texture, which makes it a great choice for cooking and baking.

It’s also rich in medium-chain triglycerides (MCTs), which are fatty acids that have been shown to help increase metabolism and boost brain function.

3. Avocado oil

With a smoke point of 520 degrees Fahrenheit, avocado oil is ideal for high-heat cooking.

The nutrition profile of avocado oil vs. canola oil vs. vegetable oil is much higher in monounsaturated fats and antioxidants like lutein, which plays an integral role in eye health.

4. Grass-fed butter

Grass-fed butter is a dairy product that is made by churning cream or milk. Compared to regular butter, grass-fed varieties are higher in omega-3 fatty acids as well as other healthy fats like conjugated linoleic acid.

Not only does grass-fed butter supply a number of important nutrients, but each tablespoon also contains a lower amount of calories than the amount of vegetable oil calories in the same size serving.

5. Ghee

Ghee is a type of clarified butter often used in Indian and Southeast Asian cuisines. It has a high smoke point, is rich flavor and has even been shown to protect against cancer cell growth in some animal models.

Final Thoughts

• What is vegetable oil? This common type of cooking oil is made from oils that have been extracted from plants, such as coconut, palm and safflower.
• However, many commercial varieties of vegetable oil are actually a blend of several different oils.
• After the oil is extracted, it’s purified, refined and chemically altered to improve the taste, texture and appearance.
• Is vegetable oil bad for you? The vegetable oil nutrition profile is loaded with omega-6 fatty acids, which can promote inflammation and contribute to chronic disease.
• It’s also easily oxidized, and certain types, such as hydrogenated or brominated oils, are also associated with several adverse effects on health.
• Coconut oil, grass-fed butter, ghee, avocado oil and extra-virgin olive oil are all excellent alternatives for a healthy, well-rounded diet.

The post Vegetable Oil: Healthy Cooking Oil or Harmful to Health? appeared first on Dr. Axe.

Though once limited to the menus of high-end eateries and gourmet restaurants, truffle oil is now a common ingredient found in kitchen pantries across the globe. It’s enjoyed by many as a simple way to amp up the flavor of everything from pasta dishes to risottos and beyond — much like olive oil.

Although many people have started stocking up on this aromatic oil, few people really understand what’s actually in it or whether they’re getting the best value for their money in terms of both nutrition and flavor.

So what does truffle oil taste like, and is it actually good for you? Keep reading to find out whether this popular ingredient really lives up to the hype, plus how you should use it in your own kitchen.

What Is Truffle Oil?

Truffle oil is a flavorful type of oil that is often drizzled over pizza, pasta, risotto or vegetables and is enjoyed for its rich taste and extensive health benefits.

When discussing truffle oil, however, it’s important to distinguish between the real and synthetic version. Real truffle oil is made by adding edible truffles to an oil base and allowing the flavors to infuse over several days. Ensuring you’re getting real truffle oil can help maximize the health benefits of your dishes while getting a more authentic truffle flavor.

Synthetic truffle oil, on the other hand, is what’s mostly found on the market. It’s produced by adding a chemical called 2,4-dithiapentane to oil, which mimics the taste and aroma of truffles. Renowned chefs ranging have been openly critical of truffle oil, with many stating that they believe it may alter the perception of what truffles should actually taste like.

Truffle oil ingredients may vary, but it is usually made using olive oil as a base. However, some truffle oil manufacturers may use other types of oil, such as inferior canola oil or grapeseed oil instead, diminishing many of the potential health benefits of truffle oil.

So what is so special about truffles? Aside from their high price tag, truffles are considered a delicacy due to their intense aroma and ability to punch up the flavor of just about any dish. Plus, they’re loaded with health benefits. Much like other types of fungi/mushrooms, truffles are loaded with antioxidants and flavonoids that can fight disease and boost overall health.

Truffles have a long history of use in cooking and were first mentioned way back during the Neo-Sumerian era in the 20th century B.C. They were later produced in ancient Rome and regained widespread popularity during the Renaissance period as well. By the 1780s, truffles were a favorite in Parisian markets, though they were so expensive that they were enjoyed primarily as a delicacy by nobles.

Regardless, truffle oil has continued to soar in popularity as the mass production of cheap yet affordable artificially flavored truffle oil has made it more accessible to the general population.

Nutrition Facts

Authentic truffle oil is made by adding truffle residues to oil, allowing the flavors to infuse into the oil over several days. However, many of the truffle oils found at the grocery store are actually made by mixing aromatic compounds with an oil base to mimic the flavor of real truffles.

Truffle oil can be made with just about any type of oil, including canola or grapeseed oil. The authentic version is made using olive oil.

Because of this, the truffle oil nutrition facts are about the same as whatever oil used to produce it. If made using olive oil, it is generally high in calories and monounsaturated fats, as well as vitamins E and K. Olive oil is especially high in oleic acid, a type of heart-healthy fat that plays a central role in health and disease and is believed to have anti-inflammatory and anti-cancer properties.

One tablespoon (15 ml) of truffle-infused olive oil contains: (22)

• Calories: 120
• Total Carbohydrates: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 14 g
• Saturated Fat: 1.5 g
• Polyunsaturated Fat: 6 g
• Monounsaturated Fat: 10 g
• Trans Fat: 0 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Promotes heart health

Truffle oil is usually made using heart-healthy oils, such as olive oil as a base. Olive oil accounts for many of the health benefits of truffle, including its powerful effect on the health of your heart.

Truffle oil is rich in polyphenols, which are natural compounds with antioxidant properties that can prevent oxidative stress and damage to your cells. Polyphenols can also help reduce inflammation, which is believed to be linked to a long list of chronic conditions, including coronary heart disease.

Studies show that these polyphenols can effectively reduce levels of cholesterol and triglycerides and lower blood pressure, and we know how high cholesterol, triglycerides and blood pressure are major risk factors for heart disease. A study published in the journal BMC Medicine even found that a higher intake of olive oil is associated with a reduced risk of heart disease.

2. Aids in weight loss

If you’re looking to shed a few extra pounds, swapping the unhealthy, heavily refined and processed vegetable oils in your diet for truffle oil may be able to help. One human study published in the European Journal of Clinical Nutrition followed 187 adults over a three-year period and found that a diet rich in olive oil, the primary ingredient in truffle oil, was associated with a reduction in body weight.

Not only that, but dietary fat takes a long time to digest and can slow the emptying of your stomach, resulting in increased satiety and decreased hunger. Plus, fat can also reduce levels of ghrelin, the hormone responsible for stimulating hunger, more than carbohydrates, helping to ward off cravings and promote weight loss.

3. Preserves brain function

In recent years, there has been increasing evidence strengthening the connection between diet and brain health. Upping your intake of healthy fats, in particular, has been shown to have numerous brain benefits, especially when it comes to the prevention of cognitive disorders like Alzheimer’s and Parkinson’s.

According to one human study out of Pamplona, Spain, following a Mediterranean diet enriched with healthy fats was associated with better brain function compared to a low-fat diet. A 2013 animal model also found that a compound in olive oil had neuroprotective properties and was able to help reduce the risk of Alzheimer’s disease by preventing the accumulation of a substance called beta-amyloid plaque in the brain.

4. Fights cancer development

Rich in powerful antioxidants, some research indicates that olive oil, the main ingredient in truffle oil, may help block the growth and development of cancer cells. Although studies in humans are still limited, in vitro studies have found that olive oil may be effective in killing off cancer cells and suppressing cancer growth.

Plus, other studies indicate that olive oil intake may also be associated with a lower risk of cancer.

When made using actual truffle residues, real truffle oil may even boast some additional benefits over olive oil when it comes to fighting cancer cells. In fact, in vitro studies show that truffles are brimming with powerful antioxidants that can prevent the formation of cancer-causing free radicals in the body.

5. Keeps skin glowing

From reversing aging to speeding up wound healing, the long list of white truffle skin benefits is truly impressive. Truffle oil is rich in vitamin E, an antioxidant that can reduce inflammation and may aid in the treatment of conditions like atopic dermatitis, psoriasis and acne.

A 2000 animal model in Japan also found that applying olive oil topically helped protect skin against UV exposure as well.

Not only that, but truffles are also commonly used in skincare products, serums and cosmetics alike. The extensive truffle benefits for skin stem from their rich antioxidant content, which can prevent oxidative damage, reduce skin aging, ward off wrinkles and smooth out skin tone.

6. Regulates blood sugar

High blood sugar can wreak havoc on health. In the short term, it can cause symptoms like fatigue, increased thirst, headaches and blurred vision. In the long term, however, it can have much more serious consequences, such as nerve damage, kidney problncbi.nlm.nih.gov/pmc/articles/PMC5436092ems and impaired wound healing.

Truffle oil may help keep blood sugar in check by regulating levels of insulin, the hormone responsible for transporting sugar from the bloodstream to the cells, where it can be used as energy.

The olive oil found in truffle oil has been shown to increase insulin sensitivity, which can help maintain normal blood sugar levels. A 2017 review composed of four studies and 15,784 adults showed that people consuming the highest amounts of olive oil had lower levels of blood sugar, plus a 16 percent lower risk of developing type 2 diabetes.

White Truffle Oil vs. Black Truffle Oil

Truffles can be divided into two main groups: white truffles and black truffles. Although there is little difference between the white and black truffle nutrition facts, there are distinct differences in the taste, appearance and price point of these two types of truffles.

White truffles are found mostly in Italy and are a common ingredient in exotic Italian cuisine. They have pale white flesh with a marble-like appearance and a delicate flavor. White truffles are incredibly pricy, costing upward of $3,000–$5,000 per pound. This makes authentic white truffle oil an extremely costly option compared to the black truffle oil price.

Black truffles are native to southern Europe, including countries such as Spain, Italy and France. They have a richer, more robust flavor and are slightly more affordable — though not by much. Black truffles usually cost around $95 per ounce, or about $1,520 per pound.

Black and white truffle oil can be used interchangeably in many recipes and can be drizzled onto mild foods like pasta, vegetables, potatoes or pizza. The light flavor of white truffle oil works well with meats that have a delicate flavor, such as fish filets or rabbit meat. Black truffle oil, on the other hand, is a bit stronger and can be a good match for heartier dishes like beef or sauces.

How to Use

Truffle oil is extremely versatile and works well with a variety of different foods. Drizzle just a bit over truffle oil pasta, pizza, vegetables or even truffle oil macaroni and cheese to kick up the flavor. You can also use it to enhance the flavor of truffles, mix it into a vinaigrette for salads, or toss it with cooked potatoes or popped popcorn to add a tasty finishing touch.

Do not cook with truffle oil, as the truffle flavor will be compromised when exposed to high heat. Instead, you can drizzle over cooked dishes, such as white truffle oil over dishes with a more delicate flavor, such as fish, and black truffle oil for heartier meat dishes.

As a very expensive oil, remember that using it sparingly can help extend its use, preserve its health-promoting properties and allow you to get the most bang for your buck.

Where to Find

Wondering where to buy truffle oil? It can be found almost universally in most grocery stores and online retailers. For the best oil, look for a product infused with real truffles rather than truffle flavoring and select a type that uses extra-virgin olive oil as its base. Although it can be a bit more pricey to get the real stuff, it’s definitely the best option in terms of taste and nutrition.

If you find that genuine truffle oil is a bit out of your price range, olive oil makes a great truffle oil substitute in most recipes. It may not have the aromatic truffle flavor, but it can bump up the nutritional value of your dishes and supply some healthy fats to your diet.

Precautions and Side Effects

Although truffle oil can be a nutritious (and delicious) addition to your diet, there are some side effects that need to be considered.

One of the most common side effects reported with truffle oil is stomach upset, especially when used in large amounts. If you find that you experience any gastrointestinal distress after consuming it, consider cutting back on your intake to help reduce symptoms.

Because truffle oil is typically made using olive oil, it may also lower blood sugar and blood pressure. If you’re taking medications for your blood sugar or blood pressure, keep intake in moderation to prevent any potential interactions.

Additionally, applying truffle oil directly to the skin may cause dermatitis or skin irritation in some people. If you have sensitive skin, truffle oil may not be a great addition to your natural skin care routine and may be better enjoyed when drizzled over your favorite foods instead.

Final Thoughts

• Authentic truffle oil is made by infusing edible truffles in an oil base, such as olive oil. Most commercial truffle oils, however, are made using a chemical designed to mimic the taste of truffles.
• Because it’s usually made from olive oil, it has been associated with a number of health benefits, including better heart and brain health, increased weight loss, and decreased cancer development. Some also use truffle for skin health and to promote better blood sugar control as well.
• White truffles and black truffles have minute differences in taste, appearance and price but can be used interchangeably in many recipes.
• Drizzle a bit of truffle oil over pasta, salad, vegetables or pizza to take the flavor and nutritional benefits of your meal to the next level.

The post Is Truffle Oil Good for You? Top 6 Benefits appeared first on Dr. Axe.

We know the body needs healthy fats to run at an optimal level. The problem is the standard American diet contains far too many trans fat foods and artificial ingredients.

Americans consume far more trans fats than what’s recommended or considered healthy. While the World Health Organization recommends no more than 2.2 g per day for a 2000-calorie diet, consumption far exceeds that amount.

Trans fat is considered the worst type of dietary fat. Without any known health benefit or safe level of consumption, eating too much trans fat can increase dangerous LDL cholesterol, decrease good HDL cholesterol and up chronic inflammation. A diet with trans fat may contribute to heart disease, stroke, diabetes and more.

So while saturated fat can be healthy when eaten in moderation, trans fats are downright dangerous. Learn the difference between the two, the specific dangers and how to avoid it.

What Is Trans Fat?

While now banned in the U.S. and many other countries, trans fats used to appear mainly in solid margarines and vegetable shortening. With partially hydrogenated vegetable oils as a common trans fat, they found their way into many ultra-processed foods — from commercial baked foods to fast-food French fries.

Trans fats, or trans fatty acids, are also naturally present in meat and dairy products of ruminant animals. Some animals naturally produce trans fats in their guts, and food from these animals can contain small quantities of these fats.

Today, the majority of trans fat consumption comes from artificial trans fats that are produced through a process called hydrogenation — in which food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavor and create a more solid texture in foods.

Still found primarily in processed products, such as doughnuts, cookies, cakes and crackers, studies show that eating trans fats can substantially increase the risk of heart disease. One large study published in the New England Journal of Medicine even found that the risk of coronary heart disease nearly doubled for each 2 percent increase in calories consumed from trans fats.

Trans fats are also linked to the development of cardiovascular disease and metabolic syndrome. They can even become rancid, causing more health concerns.

Trans Fat vs. Saturated Fat

There are four main types of fat: monounsaturated fat, polyunsaturated fat, saturated fat and trans fat. While monounsaturated and polyunsaturated fats are considered “healthy fats” and work well in disease-preventing diets like the Mediterranean diet, saturated and trans fats are not considered healthy.

But saturated fat and trans fat are not the same thing. Saturated fats are solid at room temperature. Saturated fats are in whole-milk dairy foods, cheese, red meat, coconut oil and many ultra-processed foods like commercial baked goods.

Trans fats are also solid at room temperature, as they are created in an industrial process that adds hydrogen to vegetable oil.

A diet high in saturated fats can increase total cholesterol, including potentially raising bad cholesterol while lower good cholesterol. This is why the American Heart Association recommend making sure saturated fat is less than 6 percent of one’s total calories per day.

So while some saturated fat can remain in the diet, health experts say that there is no safe level of trans fat consumption.

Dangers

Trans fats are consumed at way too high of quantities in the U.S., and the health effects are staggering. Here’s a breakdown of the key dangers of eating foods containing trans fat.

1. Impact cholesterol levels

Trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels. Research published in the American Journal of Clinical Nutrition indicates that there’s unequivocal evidence that trans fatty acids increase plasma concentrations of LDL cholesterol and reduce concentrations of HDL cholesterol. (Learn about what high-cholesterol foods to avoid versus eat.)

Researchers estimate that, conservatively, 30,000 premature deaths in the U.S. are attributable to consumption of trans fatty acids.

2. Increase risk of heart disease

Consuming too many trans fats foods may increase the risk of heart disease and stroke. Research from Harvard Medical School that included controlled trials and observational studies found that trans fatty acid consumption from partially hydrogenated oils (PHOs) “adversely affects multiple cardiovascular risk factors and contributes significantly to increased risk of coronary heart disease events.”

Those findings are corroborated in research published in the Pakistan Journal of Medical Sciences, which suggests that high consumption of trans fats in Pakistan may be one of the factors for the increased burden of cardiovascular disease. Researchers suggest that consumption of dietary fats low in trans fatty acids would be helpful in reducing the risk of heart disease in South Asia.

Another study published in Molecular Nutrition & Food Research indicates that trans fat intake is associated with a variety of cardiovascular complications, including atherosclerosis and other deleterious cardiovascular effects.

3. Increase risk of diabetes

Trans fats have also been proven to contribute to obesity and diabetes. One study published in the New England Journal of Medicine includes over 84,000 women who were free of heart disease, diabetes and cancer when the study began.

During 16 years of follow-up, researchers documented 3,300 new cases of type 2 diabetes, with overweight and obesity the most important predictors. They highlighted that those who consumed the most trans fatty acids had a 40 percent higher risk of having diabetes compared to those with lower risk diets and lifestyle patterns.

Trans Fat Foods

It’s no wonder the U.S. has a health crisis on its hands, particularly in regard to obesity and heart disease, given how many trans fats we consume.

Trans fatty acids are present naturally in some meat and dairy products, but research suggests that overconsumption of industrial trans fat foods is the most dangerous to your health.

Trans fats are present in PHOs that are commonly used in fried foods. You’ll find trans fats in these foods:

• Frozen pizza
• Mozzarella sticks
• Packaged baked goods
• Packaged chips and snacks
• Packaged and refrigerated dough
• Fried meats and fast foods
• Margarine
• Vegetable shortening
• Nondairy coffee creamers

How to Avoid

The best way to avoid eating trans fats is by eating a diet rich in fresh, whole foods that includes vegetables, fruits, organic meats and legumes. Stick to healthy fats, like those found in olive oil, avocado, nuts and wild-caught salmon.

If you eat a packaged food product, read the label carefully, and avoid foods that contain partially hydrogenated oils or other items. Even some “trans fat free” foods can contain 0.5 grams per serving, so read the ingredient list to be sure the food is actually free of these damaging fats.

It’s possible for trans fats to be present in processed foods but not listed on the ingredient label, even as PHO. That’s why reducing your consumption of processed foods as much as possible is so important for your health.

Removing Them from Products

The good news is the American public is becoming more and more aware about the dangers of trans fats, and increasingly, Americans are concerned about and aware of what they’re putting in their bodies.

In 2015, the Food and Drug Administration ruled that artificial trans fats were unsafe to eat, and it gave food makers three years to eliminate them from their food supplies. The official ban began in 2018, and it applies to foods that contain industrially produced PHOs. Manufacturers are now tasked with replacing unhealthy fats with healthier options.

Small amounts of trans fats are still present naturally in dairy and meat products, and these products are still permitted. In addition, the FDA still allows manufacturers to label products as “trans-fat-free” if they have less than 0.5 grams of trans fat per serving.

In 2018, the World Health Organization announced a plan to urge governments around the globe to eliminate the use of trans fats in food products. WHO put out a set of guidelines that eradicates trans fats from global food supplies by 2023.

Conclusion

• Trans fats are a form of unsaturated fats that occur naturally in dairy and meat products but are also made industrially to be used in processed, packaged foods.
• There are many health dangers related to these fats, including increased LDL cholesterol levels, reduced HDL cholesterol, greater risk of heart disease, greater risk of obesity and increased risk of diabetes.
• In 2015, the FDA announced that industrial trans fats will be banned from food products beginning in 2018. WHO set guidelines for eliminating them globally by 2023 in an effort to save millions of lives.

The post What Is Trans Fat? How to Remove It from Your Diet appeared first on Dr. Axe.

Are you afraid of fats? If so, you’re not alone, but believe it or not, your body needs healthy fats.

Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm, and we were told that cutting even healthy fats out of the diet would help us get the body we want.

In fact, it’s one of the biggest nutrition lies that the public’s been told throughout history.

In other parts of the world, fat has always been welcome at the table. In the U.S., though, we’re only now realizing the truth: Not all fats are created equally.

Our bodies need fat — more specifically, they need healthy fats, and as high-fat diets like the ketogenic diet continue to gain widespread popularity, more and more people are eager to know what fats qualify as healthy.

What counts as fat, what’s the difference between saturated and unsaturated fats, and how can you be sure you’re getting enough healthy fats in your diet? Keep reading for a list of healthy fats and why you may want to add them to your diet.

Not all fats are created equal, but the ones on this healthy fats list pack a lot of punch. From lowering bad cholesterol and helping shed excess weight to giving you shiny hair and strong nails, your body will reap the benefits of these healthy fats.

1. Avocado

The benefits of avocados are so numerous that they’re one of the healthiest fruits you can consume, not to mention one of the top healthy fats for keto. Avocado nutrition is rich in monounsaturated fats, which raises levels of good cholesterol while lowering the bad — talk about a double-whammy.

Avocados are also packed with the benefits of vitamin E, which help fight free radical damage, boost immunity and act as an anti-aging nutrient for your skin.

Plus, it’s chock-full of healthy protein. In fact, it has more than any other fruit.

For pregnant women, avocado is also one of the best folate foods, which is an important micronutrient that can help reduce the risk of birth defects to ensure proper growth and development.

Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry.

It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying.

Because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies as well.

2. Butter and Ghee

We’re all familiar with the “butter-like” substances frequently found on the shelves of the store, including margarine and other vegetable oil spreads. Real butter — preferably raw or from grass-fed, organic sources ­— is what you should reach for instead.

Another victim of the war on fat, grass-fed butter has recently experienced a comeback as the benefits of butter become more widely known. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health.

More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own. Instead, they must be consumed from food sources.

Butter is also rich in fat-soluble vitamins and trace minerals, including beneficial selenium, a powerful antioxidant.

Because of its low burning temperature — about 250 degrees Fahrenheit — butter is not great for cooking at high temperatures. Instead, use butter in baked goods and spread on fresh bread (including gluten-free varieties), or add a dollop to roasted veggies to add a rich, buttery flavor to foods.

Meanwhile, the Indian version of butter is quickly becoming a favorite across the globe. Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point that makes it ideal for cooking at high temperatures.

Ghee benefits include being loaded in fat-soluble vitamins A and E. These types of vitamins are best absorbed by your body when they’re in a high-fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track.

It’s also lactose- and casein-free, which makes it a fantastic alternative to butter if you suffer from lactose sensitivity or intolerance.

You can make your own ghee or buy it in stores. When purchasing it commercially, look for organic or grass-fed cultured ghee.

This healthy fat remains fresh for several weeks at room temperature, but you can increase its longevity and keep it spreadable by storing it in the refrigerator.

3. Coconut Oil

Coconut oil tops the charts as one of the healthiest cooking oil options. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.

These fatty acids also help improve brain and memory function.

Plus, the high amount of natural saturated fats in coconut oil means it increases good cholesterol while the antioxidants found in coconut oil make it an effective anti-inflammatory food to help potentially reduce arthritis symptoms, as shown in animal research.

Best of all, adding coconut oil to your diet is easy. You can use it for cooking or baking or even try applying it directly to the skin.

Beware that when cooking directly with coconut oil, the flavor can be a bit overpowering for some. If that’s the case, try using a bit less.

It’s also important to note that, at room temperature, coconut oil is solid, so it’s not the best choice when you need a healthy fat in liquid form. Additionally, when choosing a coconut oil, extra virgin varieties are best, as refined or processed coconut oils can eliminate many of the health benefits.

4. Extra-Virgin Olive Oil

Is olive oil good for you? Believe it or not, the olive oil benefits are so profound that almost any diet should include it.

First, extra virgin olive oil (EVOO) is great for heart health. In fact, olive oil consumption has been linked to lower blood pressure, reduced cholesterol levels and improved blood vessel function.

The high amount of antioxidants in EVOO means it protects your cells from damage. It also helps improve memory and cognitive function and works as an anti-inflammatory agent.

Unfortunately, buying this healthy fat isn’t as easy as just grabbing the first bottle you see. Make sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined.

Unfortunately, many common brands have been shown to fail the standards for extra virgin olive oils, meaning it’s important to choose wisely.

Some tips for recognizing real EVOO are to beware of any brand that costs less than $10 a liter, look for a seal from the International Olive Oil Council and check the harvesting date on the label.

Additionally, if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin-quality, and finally, opt for dark bottles, as they protect the oil from oxidation.

EVOO isn’t recommended for cooking at high temperatures because of its low smoke point, but it’s terrific for making salad dressings or drizzling over breads or cooked foods.

5. Fatty Fish

Fatty fish varieties like salmon, sardines, mackerel and anchovies are packed with heart-healthy omega-3 fatty acids that are absolutely crucial to health. These fats are considered essential fatty acids because the body isn’t capable of producing them on its own, which means we must rely on omega-3 foods in our diets to supply these key compounds.

There are actually three different types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The preferred sources of omega-3s are DHA and EPA, the kinds found in seafood sources like nutritious salmon and sardines.

ALA, on the other hand, is found in many plant foods, including nuts and seeds and certain vegetables, like Brussels sprouts.

The body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from food sources that provide it.

Even after extensive research, it’s not totally clear how well ALA converts into EPA and DHA or if it has benefits on its own, but health authorities, like those at Harvard Medical School, still consider all sources of omega-3s crucial in the diet.

If fatty fish isn’t a regular part of your diet, you may want to consider supplementing with fish oil, krill oil, cod liver oil or a vegetarian alternative like algal oil. These supplements can help deliver the omega-3 fatty acids you need to fight inflammation and promote better heart health.

6. Nuts and Seeds

A welcome addition for vegetarians and vegans, nuts and seeds are terrific options for getting more healthy fats.

For starters, they’re extremely easy to incorporate into your diet. They’re also fairly affordable and easily transportable, making them perfect for snacking.

Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies. Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy.

Like other foods rich in omega-3s, nuts and seeds are also considered brain foods, and certain types are even recommended to help improve mood and defeat depression.

The beauty of nuts and seeds is that you’re spoiled for choice. Walnuts are a great high-fat option, and almonds are packed with vitamin E.

There are so many nuts to choose from that you really can’t go wrong. In fact, hazelnuts, Brazil nuts and macadamia nuts all have their own delicious nutritional profiles and are rich in healthy fats like oleic acid.

You can also opt for nut butters, which make great snacks when paired with apple slices or carrot sticks. Look for nut butters with just one or two ingredients, and skip those with added sugars and fillers.

You can also try toasting nuts and sprinkling them over salads for an instant boost of healthy fats.

For seeds, flaxseeds and chia seeds are two of the top choices. They’re both high in fiber and fat but low in carbs.

Add seeds to yogurt, or sprinkle in your smoothie, like in this keto smoothie recipe with avocado, chia seeds and cacao.

7. Eggs

Eggs are packed with protein and a full amino acid profile, and contrary to decades of popular belief, they also don’t raise bad cholesterol levels. In fact, consuming eggs can actually lower cholesterol while improving heart health.

The choline found in eggs is also helpful at keeping our brains in tip-top shape.

Additionally, a higher consumption of eggs can reduce your risk of metabolic syndrome, a cluster of conditions including factors like excess body fat, high blood sugar levels and abnormal cholesterol levels.

Having any of these conditions makes you more likely to suffer from heart disease, stroke or type 2 diabetes.

A 2016 study found that adults over 40 years old who regularly ate eggs significantly reduced their risk of metabolic syndrome.

What can make eggs confusing are all the options. Some people advocate eating just egg whites, which is a mistake. Egg yolks are full of nutrients and healthy fats, and to get the full benefits of eggs, you should consume it all.

Additionally, while egg carton claims can get tricky, the rule of thumb is to opt for free-range eggs, which have been shown to be higher in healthy fats and contain more omega-3s.

8. Grass-Fed, Organic Beef

While Americans often shun red meat in favor of poultry, grass-fed beef can definitely be a part of a balanced diet that’s rich in healthy fats and protein, which is essential to keeping muscles strong and promoting satiety.

Choosing grass-fed over grain-fed is important because meat from cows that are nibbling on grass instead of grains comes loaded with extra benefits. It has significantly more omega-3 fatty acids and conjugated linoleic acid (CLA), which helps prevent cancer and other diseases, like diabetes and cardiovascular disease.

CLA may also reduce the risk of heart disease, thanks to its high antioxidant levels and ability to lower bad cholesterol.

Grass-fed beef is often considered safer than grain-fed beef, as using antibiotics and hormones in grass-fed beef is much less common.

Remember, you are what you eat eats, so you want to choose the best quality possible, and when it comes to beef and healthy fats, grass-fed beef is definitely the winner.

9. MCT Oil

MCTs, aka medium-chain triglycerides, are a type of saturated fat jam-packed with heath benefits. They’re easily digested and sent to the liver, where they can give your metabolism a kick-start.

In fact, some people even add MCT oil to their morning coffee because it gives you more energy and helps you feel full, a great double-whammy if you’re trying to maintain a healthy weight.

Try using MCT oil in homemade salad dressings, adding it to smoothies and shakes, or replacing about one-third of the coconut oil in your recipes for MCT oil when you’re baking.

10. Full-Fat Dairy

If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats.

Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health.

Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels.

High-quality milk is another of the most popular sources of healthy fats. It comes from grass-fed cows and keeps intact most of the vitamins, minerals and natural enzymes that milk has.

Many people also wonder: Is cheese bad for you? Like other dairy products, not all cheese is created equal, but it can be part of a nutritious, well-rounded diet.

Ideally, look for varieties that are minimally processed and derived from grass-fed animals. Feta, goat, ricotta and cottage cheese are a few of the top healthiest cheese options available.

11. Dark Chocolate

Not only does dark chocolate taste great, but it’s also considered a superfood. It’s high in fat and rich in antioxidants, which help protect our bodies from disease-causing free radicals.

The flavanols found in dark chocolate also improve heart health thanks to their ability to lower blood pressure and get more blood flowing to the heart and the brain.

If you’ve ever found that nibbling on a piece of chocolate helps you focus, you’re not alone. It’s a brain food that actually helps improve cognitive performance.

That being said, not all dark chocolate is stellar for your health.

I recommend choosing a chocolate that contains at least 70 percent cacao or higher. This minimizes the amount of sugar and means you’ll get a solid antioxidant boost.

Wherever possible, look for brands that do fair trade and use organic cacao beans to get the most bang for your buck.

Healthy Fats vs. Unhealthy Fats

Fats are an important part of the diet, but not all fats have the same effects on health.

While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy fats can contribute to chronic disease and weight gain.

A good rule of thumb is to steer clear of highly processed fats that are pumped full of additives and unhealthy ingredients.

Refined vegetable oils, processed meats, and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs.

Conversely, the key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats. Avocados, full-fat dairy, olive oil and fatty fish are just a few foods with healthy fats that can help benefit your health.

How did fats get on the naughty list to begin with? Post-World War II, research began emerging that seemed to link foods with saturated fats, like eggs and red meat, to coronary heart disease.

By the 1960s, the American Heart Association had recommended that people reduce their fat intake, and in 1976, the U.S. Senate held a series of committee meetings on the topic. Subsequent food guidelines advocated for eating less saturated fat and more carbohydrates, triggering a war on fat.

While the guidelines called for more carbs in the form of fruits, vegetables and whole grains, what the average American understood was that carbs — any kind of carbs — were good (even refined carbohydrates!) and all fat was bad. The food industry pounced, and high-carb, low-fat foods became the norm.

Grocery store shelves and refrigerators were soon lined with low- and no-fat items that were packed with sugar to help enhance the flavor. Not coincidentally, both a sugar addiction as well as an obesity epidemic in America began soon after low-fat diets became the standard recommendation.

The problem? None of the studies actually linked high-fat diets to heart disease.

In fact, numerous studies have since debunked the myth, showing that dietary saturated fat is not associated with an increased risk of coronary heart disease or cardiovascular disease.

Plus, subsequent studies have also found that picking the right types of fat and adding plenty of high-fat foods to your diet could actually bring some big benefits to your health.

One study in the New England Journal of Medicine found that when subjects ate either a Mediterranean diet, low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight, but also drastically reduced their bad cholesterol levels.

Saturated Fat vs. Unsaturated Fat

Healthy fats can be broken down into two main categories: unsaturated fats and saturated fatty acids.

What is saturated fat? The saturated fat definition includes fatty acids without double bonds.

Saturated fat foods include ingredients like butter, coconut oil and dairy products. Although once considered unhealthy and artery-clogging, more and more research has shown that saturated fats can be included as part of a healing diet in moderation.

Meanwhile, the official unsaturated fat definition encompasses any type of fatty acid that contains at least one double bond within the chain. These fats are further classified as either a monounsaturated fat or polyunsaturated fat based on the number of double bonds they contain.

Unsaturated fats can include foods like vegetable oils, nuts, seeds and fish.

Unlike saturated fats, the benefits of unsaturated fats have long been established. In fact, studies show that unsaturated fatty acids can help promote weight loss, reduce inflammation and lower the risk of heart disease.

When comparing saturated vs. unsaturated fat, it’s generally recommended that unsaturated fatty acids should make up the majority of your fat intake.

One study in 2015 showed that replacing just 5 percent of calories from saturated fats with an equal amount from polyunsaturated or monounsaturated fatty acids resulted in a 25 percent and 15 percent reduced risk of heart disease, respectively.

However, both offer a unique set of benefits and can be included in moderation as part of a well-balanced and healthy diet.

A well-balanced and nutritious diet should include a good mix of monounsaturated and polyunsaturated fats with moderate amounts of saturated fats from healthy sources as well. These types of fat have been associated with a wide array of health benefits and can reduce your risk of chronic disease to protect and preserve your health.

While there’s still a good amount of debate on the question, “Is saturated fat bad?” there’s no arguing that trans fats should be cut out of your diet altogether.

Trans fats are often added to foods through a process called hydrogenation, which is used to increase the flavor and texture while extending the shelf life of foods like vegetable oils.

Trans fats are typically found in highly processed fatty foods, such as crackers, cakes, donuts and pastries.

Studies show that eating this unhealthy type of fat can have detrimental effects on health.

One study in the New England Journal of Medicine even reported that each 2 percent increase in calories consumed from trans fats nearly doubled the risk of coronary heart disease in women.

Final Thoughts

• What are healthy fats? While your body needs fat to function and thrive, not all fats are created equal. Healthy fats come from unprocessed whole foods and can help prevent chronic disease and promote better health.
• There are several different types of fat, including saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids.
• The main difference between saturated and unsaturated fat is the number of double bonds each contains, as well as the unique effects on cholesterol levels and heart health. However, both can be included as part of a healthy, well-rounded diet.
• Fats have been linked to many beneficial effects on health and have been shown to help improve heart health, boost brain function, promote satiety and enhance nutrient absorption.
• A few examples of healthy fats include foods like avocados, eggs, dark chocolate, grass-fed beef, full-fat dairy, fatty fish, MCT oil, nuts, seeds, olive oil, coconut oil and butter/ghee.
• Enjoy a good mix of these heart-healthy fats, and pair them with a balanced diet to help optimize your health.

The post 11 Best Healthy Fats for Your Body appeared first on Dr. Axe.

Around the world, dairy is mostly recognized as an important part of a healthy, well-balanced diet. Yogurt is usually the most acclaimed dairy product of all — especially Greek yogurt, which has become more popular than ever over the past decade or so, considering it’s especially high in protein, calcium, selenium and phosphorus.

Can you eat Greek yogurt every day as part of a healthy diet? For people who can tolerate dairy well, yes — assuming you choose the right type (especially those low in added sugar) and you can digest milk products well (which includes all types of yogurt).

If this applies to you, then it makes a great snack or breakfast that is high in protein and other nutrients.

Many people enjoy the thick, creamy texture of this yogurt — plus it’s known to provide hard-to-get calcium in addition to several other nutrients, like selenium, phosphorus and potassium.

What Is Greek Yogurt?

Greek yogurt originated in parts of Europe hundreds of years ago, where widely available cow and goat milk were first fermented to prolong shelf life.

This type of yogurt is made by combining milk and live cultures (bacteria), then straining the mixture through a filter to remove the liquid whey that naturally occurs in milk. Straining also removes some of the lactose sugars, salt and water, which is why Greek yogurt is thicker and higher in protein than standard yogurts but also usually lower in sugar and carbohydrates.

Today, many yogurts that claim to be “Greek-style” don’t follow traditional methods and instead take shortcuts, like adding thickening agents, such as condensed milk, cornstarch, carrageenan or gelatin. In fact, the U.S. Food and Drug Administration doesn’t regulate the term “Greek-style,” so this actually means practically nothing when it comes to ingredients or preparation.

One unfortunate aspect of Greek yogurt is that every cup of Greek yogurt takes about three cups of milk to make, which results in a lot of unused and wasted material that needs to be disposed of. As a comparison, regular yogurt uses about a quarter of this amount. In particular, Greek yogurt production creates a lot of acid whey — 2–3 kg of acid whey remains for every kg of Greek yogurt produced.

Farmers and Greek yogurt companies are still grappling with more economical and ecological ways to deal with this acid whey. While farmers can spread it on their field, only limited amounts can be used because of toxic runoff into nearby waterways (producing algal blooms, fish kills and more).

Nutrition Facts

The healthiest version of Greek yogurt is the lowfat (often 2 percent milk fat) variety. It’s high in protein while being relatively low in fat and carbohydrates. Importantly, it’s also especially high in multiple minerals like selenium, phosphorus and calcium as well as vitamins like vitamin B12, riboflavin, vitamin A and pantothenic acid.

Meanwhile, whole fat Greek yogurt is both higher in fat and calories, and flavored and sweetened versions are considerably higher in carbohydrates and added sugar.

According to the U.S. Department of Agriculture, one container (7 oz or 200 g) of plain, lowfat Greek yogurt contains:

• Calories: 146
• Total Carbohydrates: 7.9 g
• Fiber: 0 g
• Sugar: 7.1 g
• Total Fat: 3.8 g
• Saturated Fat: 2.5 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 1 g
• Trans Fat: 0.1 g
• Protein: 19.9 g
• Cholesterol: 20 mg
• Sodium: 68 mg (3% DV*)
• Selenium: 24.8 mcg (45% DV)
• Vitamin B12: 1.04 mcg (43% DV)
• Riboflavin (vitamin B2): 0.47 mg (36% DV)
• Phosphorus: 274 mg (22% DV)
• Vitamin A: 180 mcg (20% DV)
• Pantothenic acid (vitamin B5): 0.94 mg (19% DV)
• Calcium: 230 mg (18% DV)
• Zinc: 1.2 mg (11% DV)
• Vitamin B6: 0.11 mg (6% DV)
• Potassium: 282 mg (6% DV)
• Magnesium: 22 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

Why is Greek yogurt good for you? Let’s look more closely at the potential benefits of consuming this type of yogurt:

1. Provides plenty of protein

Although all milk products provide some protein, the way in which Greek yogurt is made makes it a top high-protein food. Depending on the particular brand, one cup of Greek yogurt can contain between 17 and 24 grams of protein, the equivalent to eating about three to four eggs.

Including enough protein foods in your diet is important for making you feel full, helping build and maintain muscle mass, and for many other functions, such as supporting skin and bone health.

How much protein do you need? According to the U.S. Food and Drug Administration, the recommended daily minimum intake of protein for adults who are at an average weight and activity level is 56 grams per day for men and 46 grams per day for women. However, these are considered minimum amounts. 

2. Boosts bone health

Yogurt is a food high in calcium, which helps strengthen and maintain bone mass. Some yogurts (and other milk products) are also fortified with vitamin D, which promotes calcium absorption and supports proper bone mineralization.

With not just calcium but also protein, phosphorus and magnesium in Greek yogurt, it’s a food that can help maintain the health of the skeletal system as well as increase bone formation.

One study found that Greek yogurt consumption helped improve bone health markers in adults following exercise programs when consumed post-workout over a 12-week period.

3. Supports gut health

Yogurt is one of the most popular probiotic foods in the world, especially if you buy yogurt with the “Live & Active Cultures (LAC) seal” that indicates that the yogurt contains a significant amount of beneficial bacteria (probiotics).

It’s also key to choose only unsweetened Greek yogurt, as sweetened yogurt with added sugar can interfere with gut health.

Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide. The live cultures active in Greek yogurt usually include bacteria S. thermophilus (St) and L. bulgaricus (Lb), which are responsible for its characteristic sour or tangy taste.

Benefits of adding probiotic foods to your diet can include enhanced nutrient absorption, improved digestion, reduced constipation and diarrhea, and even protection against problems related to colon damage.

In addition to providing bacteria that can help replenish and promote gut health, the fermentation process that is used to make yogurt also naturally helps breaks down lactose molecules, along with some of the proteins found in dairy (casein and whey). This usually means they are easier on digestion than milk —  plus they have less of a hormonal response.

Aside from yogurt, kefir is another popular fermented dairy product that holds protective bacteria that’s available to you when you eat it.

4. High in minerals

Greek yogurt is a fountain of minerals, with high levels of selenium, phosphorus and calcium in particular. It also contains a good amount of zinc, potassium and magnesium.

Selenium is a nutrient found in yogurt that plays a critical role in detoxification and liver function, as well as hormonal and thyroid health.

Phosphorus is important for building strong teeth and bones, plus it helps our tissues and cells repair and grow.

5. High in vitamins: A, B2, B5 and B12

Vitamin B12, riboflavin (B2), vitamin A and pantothenic acid (B5) show up in considerable amounts in Greek yogurt.

B12 is required for red blood formation, energy production and nervous system function.

Riboflavin is important for the maintenance of healthy blood cells, energy levels, and protection of skin and eye health.

Vitamin A is needed in the body for normal vision, immune system function as well as our growth and development.

Pantothenic acid is a key contributor to cardiovascular health, energy production as well as healthy digestion.

6. Assist with muscle recovery and a healthy body composition

As a post-workout snack, Greek yogurt is an excellent option because its high protein content can help assist muscle growth and recovery.

A 2019 study demonstrated that Greek yogurt consumed during a strength-training program resulted in improved strength, muscle thickness and body composition compared to a carbohydrate-based placebo diet.

Greek yogurt is also filling because it contains both protein and fat. Therefore, it may help manage a healthy weight. In fact, a review of 22 studies concluded that regular consuming yogurt was linked to lower body fat, smaller waist circumference and less weight gain.

7. Easy to consume in multiple ways

Because its high protein and contains so many nutrients, plus has an inviting texture, Greek yogurt is increasingly popular and added to many recipes as long as one is not allergic.

The most typical ways to use Greek yogurt is consuming with fresh fruit and granola for an easy breakfast. You can also add to a fruit smoothie, along with a protein powder, for improved creaminess.

Greek yogurt also adds that same creaminess to soups, curries and more. Consider topping your chili, baked potato or oatmeal with it.

Risks and Side Effects

Some people can tolerate dairy products well, while others have strong reactions to lactose, casein or other compounds found in dairy that cause them to experience symptoms like acne, diarrhea, bloating and gas.

Conventional dairy farms often use added growth hormones to boost the cows’ production of milk. Even without added hormones, dairy naturally contains some hormones, which can be problematic for people prone to hormonal imbalances.

Casein, the other dominant dairy protein other than whey, is capable of triggering an immune response in the form of a histamine reaction, which leads to inflammation, swelling and other signs of allergies.

For people with sensitive digestive systems, lactose, whey or casein can affect the gut in the same way that food allergens like gluten do.

Conclusion

• Greek yogurt is a type of fermented and strained dairy product. It is relatively low in calories but high in protein, plus is excellent source of probiotics, vitamins and minerals, such as calcium, selenium and phosphorus.
• Health benefits of Greek yogurt include providing gut-friendly microbes called probiotics, assisting in digestion (for some people), supporting muscle recovery and aiding in bone health.
• The best type of Greek yogurts are those made from milk of grass-fed cows that were raised on organic pasture. Be sure it’s free of added sugar and artificial sweeteners and additives.

The post Greek Yogurt Benefits for Your Bones, Gut and Muscles appeared first on Dr. Axe.

Caprylic acid is a type of beneficial saturated fatty acid that has antibacterial, antiviral, antifungal and anti-inflammatory properties. It’s been linked to prevention of urinary tract infections, bladder infections, Candida, sexually transmitted diseases, oral infections like gingivitis and many other conditions.

What does caprylic acid do for the body? As one of the main fatty acids found in coconut oil, it has recently become widely known for its antifungal effects, especially in regard to keeping the digestive and reproductive organs — including the bladder, gut and urethra — functioning properly.

One of the most popular potential uses or benefits of caprylic acid, whether consumed as part of foods or taken orally in tablet form, is preventing the overgrowth of yeast-like fungus that can live and grow in your intestines. But this is only just one of several possible caprylic acid benefits.

What Is Caprylic Acid?

It sounds like it may be pretty beneficial to health so far, but what is caprylic acid? As a saturated fatty acid, caprylic acid (also sometimes called octanoic acid) contains eight carbon atoms, making it a medium-chain fatty acid (MCFA).

Is caprylic acid the same as coconut oil? Along with capric acid and lauric acid, caprylic acid is one of the three primary fatty acids found in coconut oil. So it’s a component of coconut oil, but it is not the same thing.

What foods contain caprylic acid? It can be found in foods like coconut and coconut oil, cow’s milk, and human breast milk. Is caprylic acid a probiotic? It’s definitely not a probiotic, but it does help to support gut health and the internal probiotic environment we all have.

While more research is still needed to confirm its potential uses, research suggests this fatty acid has positive applications for fighting inflammation, cancer, age-related cognitive decline and circulatory problems.

Health Benefits

1. Works as a Natural Antibacterial

Taken internally, caprylic acid helps naturally reduce yeast growth within the gastrointestinal tract while helping beneficial bacteria thrive. Studies reveal that caprylic and capric acid showed antibacterial activity against E. coli, and caprylic acid had the highest activity. It also showed antibacterial activity against Salmonella species and had significant antibacterial activity against Cronobacter strains.

A higher population of “good bacteria” in the gut raises immune function and has numerous implications: lower inflammation levels, less risk for allergies, better brain function, improved hormonal health, lower risk for obesity and much more.

To further boost its effects, some experts also recommend taking in natural immune-enhancers like probiotic foods, oregano oil and omega-3 fish oil supplements along with caprylic acid to help repopulate the gut with healthy bacteria, reduce inflammation and restore a healthy “gut-brain connection.”

2. Fights Candida as an Antifungal

When it comes to fighting candida the natural way, caprylic acid also has potential. Candida is a condition that occurs when an overgrowth of yeast fungus develops in your gut. It’s very common, especially among woman, and is associated with uncomfortable Candida symptoms like abdominal bloating, constipation, fatigue, irritable bowel syndrome, depression and sugar cravings.

Because caprylic acid acts as a natural yeast-fighting agent, it’s believed that it can penetrate the cell membranes of candida yeast cells and cause them to die off, detoxifying the digestive tract and speeding up the healing process.

Researchers have found that this fatty acid taken orally rapidly reduces symptoms associated with viral and fungal infections like Candida and Chlamydia. A 2001 report published in Acupuncture and Electrotherapeutic Research found that caprylic acid is superior in terms of efficacy, and also less expensive, than drugs such as Diflucan for treating these infections.

The same study suggests that the best treatment for these types of conditions is a combination of concentrated caprylic acid taken orally along with omega-3 fish oil supplements. Together these act as strong antiviral agents and increase normal cell telomeres.

A 2012 animal study also showed that capric acid and caprylic acid inhibited Candida mycelia growth at very low concentrations.

3. Helps Prevent and Treat Yeast Infections

Aside from Candida, yeast can cause other types of internal or external yeast infections that show up on the skin, genitals, toes and elsewhere.

Caprylic acid can help get rid of yeast infections — as toe fungus, oral infections, vaginitis in women, jock itch in men and ringworm are all examples of yeast infections that can be prevented or treated with little to no side effects.

4. Treats Skin Infections and Acne

Considering how popular various coconut oil uses for skin have become, it’s no surprise that the strong antibacterial and antimicrobial effects of caprylic acid have been show in many human and animal studies to help improve infections that show up on the skin.

Caprylic acid, along with its derivatives called monocaprylin and sodium caprylate, are capable of fighting bacteria that live on the skin and cause infections, including Dermatophilus congolensis and acne.

Dermatophilosis is a skin disease that can affect many species of domestic and wild animals like horses and cattle, in addition to humans. It results in a bacterial infection that forms painful dry scabs on the skin and can be irritating and embarrassing, similar to eczema and acne.

Coconut oil, the best source of naturally occurring caprylic acid, is known to naturally improve acne and reduce skin inflammation. By applying coconut oil with its naturally occurring caprylic acid acne may become less and less of a problem for some users. This is why coconut oil makes a great natural skin moisturizer, addition to homemade scrubs or lotions, facial cleanser, and shaving balm.

5. Helps Treat Inflammatory Digestive Disorders

The caprylic acid triglyceride may be helpful for some digestive orders. Medium-chain triglycerides (MCTs or MCT oil) are often administered to patients with Crohn’s disease or short-bowel syndrome. Up until recently, little was known about the effects of MCFAs and MCTs on intestinal inflammation, but studies now suggest that these fatty acids help suppress secretion of inflammatory enzymes and cells, reducing Crohn’s symptoms like pain, bloating, bleeding and bowel problems.

MCTs seem to help protect the epithelium, a line of defense living in the gut that acts like a border against an array of substances in the intestines, including toxic residents and pathogenic micro-organisms. In people who have inflammatory conditions where a healthy mucus barrier is lost, including those with Crohn’s disease, their intestinal epithelial cells secrete a wide array of cytokines after stimulation with pro-inflammatory cytokines or bacterial products.

Although the precise mechanism that leads MCTs to suppress this process is still not fully understood, it’s believed that they help inhibit inflammatory cytokine gene inhibition and, therefore, lower the body’s immune responses that further aggravate the gut lining.

Best Food and Supplement Sources

The very best source of caprylic acid is coconuts, especially coconut oil, which is a great way to get concentrated medium-chain fatty acids. Other sources include full-fat cow’s milk, peanut butter, palm fruit oil and even human breast milk.

Aside from obtaining from whole food sources, caprylic acid supplements are now becoming more widely available. There isn’t a nutritional requirement for this fatty acid, so no recommended daily intake has been established. However, health professionals often recommend taking about 500 to 1,000 milligrams, three times a day in capsule form, for optimal results.

Risks and Side Effects

If you’re new to taking caprylic acid, start slowly to prevent stomach pains. Taking a 500 milligram capsule once or twice a day is recommended in the beginning, and then increasing the dosage as you feel comfortable for about three to four months until the condition improves. It’s believed that slowly increasing the dosage helps yeast die off effectively and won’t shock your system into producing even more of an autoimmune reaction.

Are there any caprylic acid dangers? It is generally recognized as safe when taken in capsule form, and little to no caprylic acid side effects have been reported at these levels. However, large amounts of this supplement mixed with other medium-chain triglycerides have caused gastrointestinal problems in a small number of people, but this isn’t common and is generally nothing to worry about.

One thing to note is that capsules of caprylic acid aren’t recommended for breastfeeding or pregnant women because they can cause some nausea and aggravate existing digestive problems. If you’re interested in taking caprylic acid breastfeeding, while pregnant or if you have an ongoing medical condition, check with your healthcare provider first.

Final Thoughts

• Caprylic acid is a type of beneficial saturated fatty acid that has antibacterial, antiviral, antifungal and anti-inflammatory properties.
• Caprylic acid foods include coconut and coconut oil, cow’s milk, and human breast milk.
• This fatty acid is best known for its ability to fight fungus like Candida that can live in the body and promote optimal gut health.
• It may also be helpful with acne and digestive issues like Crohn’s disease.
• While more studies are warranted to confirm its potential uses, research to date suggests caprylic acid has positive applications for fighting inflammation, cancer, age-related cognitive decline including Alzheimer’s disease, autism and circulatory problems.
• If you’ve never take this fatty acid in supplement form, start slowly to prevent stomach pains.

The post Caprylic Acid: the Saturated Fat that Fights Candida, Infections & Acne appeared first on Dr. Axe.

“MCT,” a healthy type of saturated fatty acid, has been linked to several important health benefits. What is MCT oil good for exactly? As explained more below, MCT oil benefits include improving cognitive function and supporting weight loss/healthy weight management.

Coconut oil is one great source of MCTs (medium chain triglycerides) — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs. But recently, more concentrated “MCT oil” has also been growing in popularity.

MCTs are believed to be largely missing from the diets of people eating “standard Western” diets, most likely because the public has been led to believe that all forms of saturated fats are potentially harmful. However, recent research has shown a lot of evidence about the real truth regarding saturated fats.

For example, MCTs seem to be supportive of brain and gut health, especially since they have the capability to combat harmful bacteria, viruses, fungi and parasites.

What Is MCT Oil?

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid. They are also sometimes called “MCFAs” for medium-chain fatty acids. MCT oil is a pure source of fatty acids.

MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen.

Fats are categorized by how many carbons they have: Short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between six to 12 carbons and long-chain fats (like omega-3s) have between 13–21.

Compared to longer-chain fatty acids, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.

What does MCT oil do to make it a top source of healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism.

This is one reason why many people say that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as body fat.

There are actually a few different forms of MCTs, some that are likely more effective than others. The four different kinds of MCTs include:

• caprioc acid (C6)
• caprylic acid (C8)
• capric acid (C10)
• lauric acid (C12)

Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose, such as when someone is following the keto diet.

Regardless of the exact kind of MCT, all are still beneficial for overall health — especially for people who have a difficult time digesting other forms of fats, including anyone with conditions tied to malabsorption problems, digestive disorders like leaky gut syndrome, Crohn’s disease, gallbladder infections and so on.

Traditional populations living in tropical areas have been consuming saturated fats, including sources of MCTs like coconuts, for thousands of years without any ill effects — so consider the idea that a low-fat diet is “healthy” to be one of the biggest nutrition lies there ever was!

Nutrition Facts

One tablespoon of MCT oil contains:

• Calories: 120
• Total Carbohydrates: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 14 g
• Saturated Fat: 13 g
• Polyunsaturated Fat: 0 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)

Health Benefits

What is MCT oil used for? Below are some of the benefits of MCTs and why people choose to supplement with it.

1. Can Help with Weight Loss/Maintenance

MCTs seem to have positive effects on energy expenditure, fat-burning and weight reduction.

As part of a healthy diet, there’s some evidence suggesting (mostly from animal studies) that MCT oil can help increase satiety and even raise the metabolic rate at which the body functions.

Does this mean eating large amounts of MCTs daily will make you drop pounds? Not quite. Not every study has shown a link between MCT oil and weight loss, but some definitely have shown positive effects on metabolic function.

For example, a 2003 study published in the Journal of Obesity and Related Metabolic Disorders showed that after comparing long-term consumption of MCTs and long-chain triglycerides (LCTs) on energy expenditure, body composition and fat oxidation in obese women, the MCTs had more significant effects. Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better prevention of long-term weight gain due to increases in energy expenditure and fat-burning.

Another 2015 a meta-analysis of randomized controlled trials looked at how results compared in terms of body weight and body fat in groups of adults either consuming long-chain fats or medium-chain fats. Energy, fat, protein and carbohydrate intakes did not differ significantly between the groups involved in the study, only the types of fats they were receiving.

The analysis found that, overall, decreases in body weight and body fat were significantly greater in the MCT group than in the LCT group.

How may MCT oil help you lose weight? Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation in both animals and humans. In other words, it’s believed that they help the body produce ketones, which gives you the same benefits as the keto diet without needing to cut carbs to drastically low levels.

In fact, MCTs are sometimes called “the ultimate ketogenic diet fats” because of their heating effect in the body and ability to rapidly be used for energy, especially when someone is not eating a lot of carbohydrates. This makes them perfect for the keto diet to help the body reach ketosis — along with one of the best things to consume on the Paleo diet.

2. Helps Protect Heart Health

What are the benefits of MCT oil when it comes to cardiovascular health? A 2010 study published in the Journal of Nutraceuticals and Functional Foods reported that MCTs can help prevent the development of metabolic syndrome — a term given to a cluster of conditions including metabolic disorders such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose levels.

Another 2018 study concluded that MCTs showed more protective effects on cardiovascular health in rats fed a high-fat diet compared to LCTs. It’s thought this was due to MCTs improving serum lipid profiles and reducing hepatic total cholesterol.

MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy, as described above.

3. May Improve Energy Levels, Mood and Performance

Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age.

Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists. They can be especially helpful for those following very low-carb diets, including the ketogenic diet, since studies show they can reduce adverse effects of keto-induction and improve time to ketosis.

Some studies have found that the use of MCTs can even help improve memory problems, including among those with Alzheimer’s disease. A 2018 study found that use of MCTs while following the ketogenic diet helped patients with Alzheimer’s experience improvements in symptoms.

It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clear-headed, energetic and positive.

Other studies, including a 2018 study published in Plos One, have shown that MCTs can help support exercise performance during moderate- and high-intensity exercise.

4. Supports Digestion and Nutrient Absorption

Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on the digestive symptom, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat.

Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on.

You also need to consume fatty acids in order absorb certain vitamins and nutrients found in various foods. These include nutrients like beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein.

5. Has Antibacterial, Antiviral, Antifungal and Anti-Inflammatory Properties

MCTs have natural antimicrobial properties and may help balance bacteria in the gut.

Here are some bacteria known to be killed by medium-chain fats:

• streptococcus (which causes strep throat, pneumonia and sinus infections)
• straphylococcus (which causes food poisoning and urinary tract infections)
• neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases)
• some other strains that cause stomach viruses, candida, ulcers and sexually transmitted diseases

Another great thing about MCTs is that they are capable of reducing “bad bacteria” without harming or removing “good bacteria.” That’s important, considering we need the good kind for intestinal health and digestive functioning.

According to some studies, medium-chain fats offer better protection from infections than longer-chain fatty acids do. A study published in the Journal of Nutritional Biochemistry found that fatty acids and monoglycerides with chain lengths varying from eight to 12 carbons were found to be more strongly antiviral and antibacterial when added to milk and formula than long-chain monoglycerides.

Medium-chain lipids added to milk (lipid-enhanced milk) and formula inactivated a number of pathogens, including respiratory syncytial virus (RSV), herpes simplex virus type 1 (HSV-1), haemophilus influenzae and streptococcus.

Other research has shown that MCT oil can help control inflammatory responses through modulation of mitochondria activity. It’s believed this is due to the production of pro-inflammatory cytokines being down-regulated and anti-inflammatory cytokines being elevated following use of MCT oil.

6. Can Withstand High-Heat Cooking

MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily. This is important, because certain cooking oils are not well-suited for high-temperature cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily.

MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.

MCT vs. Coconut Oil

Is MCT oil the same as coconut oil? Coconut oil provides not only MCTs (especially abundant levels of lauric acid), but also antibacterial properties, antioxidants, anti-inflammatories and more.

What is the difference between coconut oil and MCT oil? The main difference between is that MCT oil is much more concentrated and contains mostly capric acid and caprylic acid.

Coconut oil is one source of MCTs, but it also contains other types of fatty acids besides MCTs. While coconut oil certainly has MCTs in it, concentrated MCT oil is almost entirely MCTs. 

• There are four different kinds of MCTs, which differ depending on the number of carbons there are connected to the fat molecules. (This ranges between six to 12 carbons long.)
• The MCTs in coconut oil are made up of about 50 percent of one kind (lauric acid) but typically contain the other three in varying amounts.
• MCT oil, on the other hand, is produced using fatty acids extracted from coconut and palm oil and is usually composed of capric acid, caprylic acid or a blend of both.
• Coconut oil is one of the best sources of lauric acid. Although about 90 percent of the fats found in coconut oil are saturated, a high percentage is not the very short-chain MCTs that have less carbons. (Lauric acid has 12.)

The fatty acids termed MCTs and lauric acid act somewhat differently in the body, although in the U.S., coconut oil and MCT oil manufacturers are legally allowed to claim that lauric acid is a type of MCT.

Some people say that lauric acid doesn’t biologically act like other forms of shorter MCTs (or at least as quickly), which is one reason why MCT advocates believe that MCT oil is somewhat superior.

On the other hand, coconut oil does have some well-documented health benefits that concentrated MCT oils might lack. The biggest drawback to buying manufactured MCT oil is that you might not really know what you’re getting.

In order to produce a liquid MCT oil that does not become solid at colder temps, it might need to be more refined than regular coconut oil. Most MCT oils on the market are manufactured via chemical/solvent refining, which can mean they require using chemicals like hexane and different enzymes and combustion chemicals.

The bottom line? Enjoy both for their numerous benefits — just make sure you buy high-quality products that clearly state what the ingredients are and how they were produced.

Sources

MCTs are found in both certain foods and in concentrated supplement form. Aside from coconut oil, smaller amounts of MCTs can also be found in certain other foods with saturated fats, including:

• butter (especially butter from grass-fed cows)
• cheeses
• palm oil
• whole milk
• full-fat yogurt

Where can you buy MCT oil? Look online and in health food stores.

Here’s more about the different types that are available:

• Organic MCT oil — The production of MCT oil as a supplement is not very well-regulated, so if you don’t buy high-quality product from a reputable brand that you trust, then you may not really know what you’re getting. Be sure to always buy a high-quality, ideally organic oil that clearly states what the ingredients are and how it was produced.
• Un-emulsified” MCT oil — This type works best in recipes when it’s blended because it helps improve the creamy texture.
• Emulsified MCT oil — This type mixes much more easily at any temperature. Emulsified oil is regarded as the best type to use in coffee if you want a creamy quality and don’t want to blend it first.
• MCT oil powder — Powders are newer types of products that can be used just like liquid oils. They are advertised as a “mess proof,” convenient way to add MCTs to things like smoothies, coffee, baked goods, etc.

Caution: Palm oil is a controversial source of MCTs — not because it’s bad for your body, but because there are major issues involved in the process of procuring this oil. These include deforestation, loss of wildlife diversity and unethical treatment of workers.

That’s why many authorities recommend RSPO-certified palm oil, which comes from producers that prioritize sustainability practices.

Dosage Recommendations

A wide range of MCT dosages have been used in studies, from about five to 70 grams daily (or 0.17–2.5 ounces) depending on the person’s goals.

Some people are firm believers in taking MCT oil daily just like a supplement, straight from the spoon or mixed into drinks. It has no taste or smell, so this is an option if you’re really looking to increase your intake quickly. But be careful — a little goes a long way, with one tablespoon containing 121 calories.

Start off with half to one teaspoon daily and work your way up to one tablespoon per day. While consuming MCTs and other fats shouldn’t lead to weight gain, of course portion control is still important.

Calories can add up fast if you’re pouring it onto many meals (and drinks) daily — plus quality is expensive, so you still want to use it sparingly.

How to Use

How can you use MCT oil creatively at home ? Some clever ways to get more MCT oil into your diet include:

• Making “bulletproof coffee” or “keto coffee” — a mix of coffee, MCT oil and butter
• Making homemade mayonnaise in a blender (using creamy MCT oil, an egg yolk, extra virgin olive oil, lime juice and salt)
• Whisking together a salad dressing (using MCT oil, raw honey, Dijon mustard and your favorite herbs)
• Adding some to smoothies, shakes or yogurt (which stabilizes your blood sugar since it helps slow down the rate that glucose and fructose sugar molecules are absorbed) — coconut-based MCT oil goes particularly well with tropical fruits in a smoothie
• Using it in homemade baked goods (you can sub out about 1/3 of the coconut oil for MCT oil instead)

MCT oil has benefits for your skin and hair, too. It can be used in homemade teeth-whitening treatments, moisturizer, lip balm, sunscreen, shaving cream, conditioner, facial masks, salt scrubs and essential oil blends.

Risks and Side Effects

What are the side effects of MCT oil? Most people can tolerate this product well, considering it’s naturally found in some foods.

When they do occur, MCT oil side effects are usually minor and may include nausea, vomiting, diarrhea and an upset stomach.

To avoid adverse effects start by taking a low dose, such as one teaspoon, and increasing gradually up to one to two tablespoons daily. Taking this product with food can also help reduce digestive upset and other effects.

Because high consumption of MCTs may impact cardiovascular disease risk factors in people at risk for heart disease, speak to your doctor if this applies to you before a starting an MCT regimen or a high-fat diet.

Final Thoughts

• What is MCT oil? MCTs stand for medium chain triglycerides, a type of healthy saturated fatty acid.
• Scientifically proven benefits of MCT oil include its ability to help with weight loss or maintenance, heart health protection, improved energy levels and mood, and digestion and nutrient absorption support.
• The difference between MCT oil and coconut oil is that MCT oil is more concentrated and contains different proportions of MCTs.
• In addition, MCT oil has antibacterial, antiviral and antifungal properties, and it can withstand high-heat cooking.
• It’s become popular to use MCT oil in coffee when following a low-carb diet, such as the ketogenic diet.
  

The post MCT Oil Benefits for Weight Loss, Heart Health & Energy Levels appeared first on Dr. Axe.

For years, saturated fat has been vilified and characterized as an unhealthy dietary component that should be avoided at all costs for the sake of your heart and your health. In fact, the World Health Organization made headlines by recommending that saturated fat should make up no more than 10 percent of the diet, a guideline echoed by the Dietary Guidelines for Americans as well.

However, despite the whirlwind of controversy, other research has found that some of the assumptions made about saturated fats may not actually be supported by science. Recent evidence, for instance, suggests that saturated fat may not be directly linked to heart disease, and several studies have actually turned up some benefits of this fatty acid.

So is saturated fat good or bad? And should you nix it from your diet or load up on the butter and ghee? Here’s what you need to know.

What Is Saturated Fat?

What exactly is this controversial fat, and what is saturated fat’s importance in the diet?

The official saturated fat definition is any fatty acid with no double bonds present between the carbon molecules. Breaking down the scientific jargon, though, saturated fats are simply a type of fatty acid found in a variety of foods, including meat and dairy products.

Saturated fat has been extensively studied for its effects on health, but recommendations from health organizations remain unclear on just how much should be in your diet. Although a high intake of saturated fat can come with some negative effects on health, it has also been associated with a number of benefits, from better brain health to a reduced risk of stroke.

The spotlight has been on saturated fats since the emergence of the Seven Countries Study, a study started in 1958 by physiologist Ancel Keys that looked at the dietary patterns of countries around the world and their respective rates of heart disease. Keys hypothesized that a Mediterranean-style diet low in animal fats would be associated with lower rates of heart disease while diets rich in animal fats, such as meat, lard and butter, would have higher rates.

In the study, it was found that higher levels of serum cholesterol were linked to an increased risk of heart disease, and saturated fat was believed to be the culprit.

This spurred organizations like the American Heart Association to begin recommending cutting out saturated fat altogether in order to optimize heart health, despite a lack of solid evidence showing any direct link between fat intake and heart disease. For years, it was believed that a diet high in saturated fat not only promoted weight gain, but could also have detrimental effects on heart health as well.

In recent years, research has started clearing up the complex connection between saturated fat and heart disease. While replacing saturated fat with unsaturated fatty acids can have a positive effect on heart health, studies have continued to demonstrate that saturated fat alone has no direct effect on the risk of heart disease.

Saturated Fat vs. Unsaturated Fat

Unsaturated fats are fatty acids that contain at least one double bond within the chain. These fatty acids are further broken down into two categories based on the number of double bonds they contain and are classified as a monounsaturated fat or a polyunsaturated fat.

While the benefits of saturated fats have been hotly debated, the health effects of unsaturated fats are well-established. These healthy fats are widespread throughout the diet and can be found in a variety of vegetable oils, nuts, seeds, fish and vegetables. Studies show that unsaturated fatty acids can aid in weight loss, decrease inflammation and reduce the risk of heart disease.

When comparing saturated vs. unsaturated fat, it’s generally recommended that unsaturated fatty acids should make up the majority of your fat intake. One study in 2015 showed that replacing just 5 percent of calories from saturated fats with an equal amount from polyunsaturated or monounsaturated fatty acids resulted in a 25 percent and 15 percent reduced risk of heart disease, respectively.

However, both offer a unique set of benefits and can be included in moderation as part of a well-balanced and healthy diet.

Saturated Fat vs. Trans Fat

While the jury may still be out on exactly how much saturated fat should be in your diet, there’s no arguing that trans fats should be cut out altogether.

Although trans fats do occur naturally in small amounts in some foods, artificial trans fats are produced through a process called hydrogenation in which food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavor and create a more solid texture in foods.

Trans fats are found primarily in processed products, such as doughnuts, cookies, cakes and crackers, and should be avoided at all costs, as studies show that eating trans fats can skyrocket the risk of heart disease. One large study published in the New England Journal of Medicine even found that the risk of coronary heart disease nearly doubled for each 2 percent increase in calories consumed from trans fats.

Healthiest Saturated Fat Foods

Not all saturated fats are created equally. While there are plenty of nutritious foods high in saturated fat, there are some not-so-healthy options out there as well.

Here are a few of the healthiest saturated fat foods that you may want to consider adding to your diet:

• Grass-fed butter
• Ghee
• Coconut oil
• Dark chocolate
• Grass-fed beef
• Full-fat dairy
• Cheese
• Eggs

Is It Good for You? (Benefits)

1. Forms the Foundation of Cell Membranes

Saturated fatty acids are absolutely essential to sustaining life. In fact, saturated fats form the very foundation of the cell membrane, accounting for approximately 50 percent of most animal membranes.

The cell membrane is responsible for enclosing and protecting the cell as well as controlling the movement of substances in and out. A defect in the cell membrane can cause the cell to stop working properly and may even contribute to a variety of membrane-related diseases as well, making it crucial to get enough saturated fat in your diet.

2. Increases Beneficial HDL Cholesterol

Cholesterol is a waxy, fat-like substance found throughout the body. It’s a vital component of the cell membrane and is also necessary for the synthesis of hormones, vitamin D and bile acids.

High levels of low-density lipoprotein (LDL) cholesterol can build up in the blood, causing arteries to narrow and increasing the risk of heart disease. High-density lipoprotein (HDL) cholesterol, on the other hand, can actually be beneficial. It moves through the bloodstream, removing LDL cholesterol from the arteries and carrying it back to the liver.

Saturated fats are often considered “good fats” because they have been shown to increase levels of HDL cholesterol in the body. Having higher levels of HDL cholesterol has been shown to be beneficial for heart health and may even reduce the risk of coronary heart disease.

3. May Reduce Risk of Stroke

A stroke occurs when blood flow to your brain is interrupted, resulting in brain cell death or damage.

Although more research is needed, some studies have found that eating more saturated fat could lead to a reduced risk of stroke. A 2010 study published in the American Journal of Clinical Nutrition, for instance, showed that saturated fat intake was associated with a lower risk of death from stroke among 58,453 adults over a period of 14 years.

4. Boosts Brain Health

Certain types of saturated fat, such as coconut oil, have gained widespread attention in recent years due to their potential brain-boosting benefits. The medium-chain fatty acids found in coconut oil are believed to exert a protective effect on brain health, especially when it comes to neurodegenerative disorders like Alzheimer’s disease.

One study published in the journal Neurobiology of Aging showed that consuming medium-chain triglycerides was able to improve cognitive performance for some people with mild forms of Alzheimer’s disease.

5. Ideal for High-Heat Cooking

Saturated fats like butter, ghee and coconut oil are perfect when it comes to roasting, baking, sautéing, grilling or frying. This is because they don’t have double bonds, which makes them more resistant to oxidation and damage caused by high-heat cooking.

Polyunsaturated fats, meanwhile, oxidize much more easily and are highly susceptible to breakdown, oxidation and nutrient loss.

The high stability of saturated fats can also prevent the formation of free radicals in the body. These are harmful compounds that can build up and contribute to chronic diseases, such as heart disease, cancer and diabetes.

Opting for a heat-stable cooking oil and incorporating plenty of high-antioxidant foods in your diet is the best way to fight free radical damage and ward off chronic disease.

Myths

1. Saturated Fat Causes Heart Disease

Saturated fat has long been classified as unhealthy and bad for you. This was based on the discovery that saturated fat raises cholesterol levels, leading researchers to assume that it must automatically contribute to heart disease.

However, studies have yet to demonstrate an association between saturated fat intake and heart disease. In fact, a Cochrane review published in 2011 showed that decreasing saturated fat intake had no effect on the risk of death or death from heart disease.

Similarly, another massive review published in the Annals of Internal Medicine confirmed that there is no direct link between saturated fat consumption and the risk of heart disease.

2. Eating Fat Makes You Fat

Since the boom of the low-fat diet craze in the 1980s and 1990s, dieters have flocked to low-fat and fat-free products in the supermarket under the impression that less fat in the diet translates to less fat in the belly and on the hips.

This is far from the truth, however. Filling up on healthy fats can actually promote satiety and keep you feeling full to reduce appetite and cravings. It can also decrease levels of ghrelin, the hunger hormone, more effectively than carbohydrates.

For this reason, diet patterns like the ketogenic diet, which focuses on upping your intake of healthy fats, can keep your appetite in check and help the pounds slide off.

3. Foods High in Saturated Fat Are Unhealthy

There’s a common misconception that high-fat foods are automatically artery-clogging and unhealthy. While there are certainly some foods high in saturated fat that are better off out of your diet altogether, there are many sources of saturated fat that are super healthy and rich in important nutrients.

Grass-fed beef, for example, contains a hearty dose of protein, niacin, zinc and selenium, along with a host of other essential vitamins and minerals. Similarly, dark chocolate is high in saturated fat but also rich in antioxidants, manganese and copper.

Other foods like eggs, milk and cheese supply an array of important nutrients to the diet.

Is It Bad? (Risks and Side Effects)

While saturated fat does come with its fair share of health benefits and may not be a direct cause of heart disease as was once assumed, there are some saturated fat side effects that should still be considered.

First of all, saturated fat can raise beneficial HDL cholesterol levels — but it can also raise bad LDL cholesterol as well. Studies show that eating saturated fat may be associated with higher levels of LDL cholesterol in the bloodstream, which is a known risk factor for heart disease. Therefore, those who have high levels of LDL cholesterol may want to consider keeping their intake of saturated fat in moderation.

Research has also turned up some conflicting results on the effects of saturated fat on bone health. While one study did report that a higher intake of saturated fat was associated with higher bone mineral density in children, other research in both humans and animals has shown that it may be linked to lower bone mineral density and impaired calcium absorption.

Additionally, not all saturated fats are great when it comes to your health. There are plenty of saturated fat foods to avoid, such as processed meats, deep-fried foods, baked goods and pre-packaged fatty snacks. While these foods do often contain a good amount of saturated fat, they are also often contain additives, trans fats, sodium, carcinogenic compounds or chemicals that should be avoided at all costs.

Although saturated fat has been associated with a number of health benefits, it should still be enjoyed in moderation as part of a healthy, well-balanced diet. Be sure to also include a good amount of protein, fiber and unsaturated fats as well to optimize the health-promoting benefits of your diet.

Additionally, be sure to opt for healthy saturated fat foods and steer clear of processed junk and fried foods. These foods offer little to no nutritional value and often contain harmful compounds that may actually negate any of the beneficial effects of saturated fat.

As always, moderation is key with everything — so how much saturated fat per day should you be included in your diet? Most health organizations recommend sticking to no more than 10 percent of daily calories, although the American Heart Association suggests limiting intake to around 5 percent to 6 percent of calories.

However, as more and more research emerges examining the complex mechanisms of saturated fat in the body, we may begin to see a shift in these recommendations.

How to Add to Diet

Ready to get in your daily dose of saturated fats? Here are a few recipes using healthy saturated fat foods that you can try out:

• Dark Chocolate Coconut Clusters
• Slow Cooker Beef Stew
• Creamy Baked Mac and Cheese Casserole

Final Thoughts

• What is saturated fat? Saturated fat is a type of fatty acid with no double bonds between the carbon molecules. Some common saturated fat examples include animal products, such as meat, eggs, dairy and butter.
• Although once demonized and dismissed as unhealthy, saturated fat may actually come with some health benefits. It makes up the foundation of your cell membranes, and research shows that it can increase levels of HDL cholesterol, reduce the risk of stroke, boost brain health and withstand high-heat cooking.
• However, saturated fat may also increase levels of LDL cholesterol and can negatively impact bone health. Some sources of saturated fat are also not so healthy and contain certain compounds that may actually be harmful.
• Stick to nutritious saturated fats, such as coconut oil, grass-fed butter and ghee, and enjoy these in moderation along with other healthy fats to maximize the health benefits of your diet.

The post Is Saturated Fat Good or Bad for You? Separating Myth vs. Reality appeared first on Dr. Axe.

Olive trees themselves have been around for many thousands of years, and with a long history dating back to ancient civilizations, olive oil is even considered to be one of the most important Bible foods.

Is olive oil good for you? Yes, so much so that it’s also a staple of the Mediterranean diet and has been included in the diets of some of the world’s healthiest, longest-living people for centuries — like those living in the blue zones.

Why? Because olive oil benefits are quite extensive. Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants that fight free radicals and numerous heart-healthy micronutrients. Extra virgin olive oil benefits include lowering rates of inflammation, heart disease, depression, dementia and obesity.

However, with all of that in mind, unfortunately, not all olive oil is created equally — not even all of the “extra virgin” kinds have the requisite olive oil benefits.

What Is Olive Oil?

Olive oil is made from the fruit of the olive tree (Olea europaea), which is naturally high in healthy monounsaturated fatty acids (MUFAs).

What is olive oil good for? Diets high in extra virgin olive oil, including the famous Mediterranean diet, are associated with “a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer,” according to a large 2020 review of clinical studies.

Most recent interest has focused on the biologically active phenolic compounds naturally present in virgin olive oils. According to the Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, “there is widespread opinion that extra virgin olive oil should, indeed, be the fat of choice when it comes to human health and sustainable agronomy.”

Olive oil phenolics have positive effects on certain physiological parameters, including:

• plasma lipoproteins
• oxidative damage
• inflammatory markers
• platelet and cellular function
• antimicrobial activity

There are several types of olive oil on the market today, including extra virgin, virgin and regular olive oils. Something that many people don’t realize is that, unfortunately, it’s common for “extra virgin olive oil” purchased in most major grocery stores to be contain canola oil and herb flavors. (Learn about to avoid below.)

Olive oil harvesting dates back thousands of years, but today, the large, international commercial olive oil industry is worth hundreds of millions of dollars. To ancient populations, this source of satisfying healthy fat was considered a precious commodity and used for its many healing capabilities.

Aside from cooking with olive oil, it was also a key component in lamps, soaps, skin care and cosmetics. After first making its way to North America in the mid 1500s, olive trees spread quickly to many other nations. Today, olive oil is cultivated largely in Italy, Mexico, the U.S. (mainly California), Peru, Chile and Argentina.

Nutrition Facts

Olive oil is mainly made up of monounsaturated fatty acids, the most important of which is called oleic acid. One tablespoon (15 ml) of extra virgin olive oil contains approximately:

• Calories: 120
• Total Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
• Total Fat: 120 g
  • Saturated Fat: 2 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 10 g
  • Trans Fat: 0 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Protects Heart Health

Many studies, including a 2018 review focused on olive oil’s cardiovascular benefits, have found that high-MUFA diets help lower LDL cholesterol, raise HDL cholesterol and lower triglycerides better than lower-fat, higher-carb diets do.

Thanks to powerful antioxidants known as polyphenols, extra virgin oil is considered an anti-inflammatory food and cardiovascular protector. It also has vasodilatory effects that contribute to lower atherosclerotic risk.

Extra virgin olive oil helps reverse inflammatory reactions along with age- and disease-related changes to the heart and blood vessels, according to a 2009 study published in the Journal of Cardiovascular Pharmacology. Research shows it is beneficial for lowering high blood pressure because it makes nitric oxide more bioavailable, which keeps arteries dilated and clear.

The protective effects of a Mediterranean-style diet rich in alpha-linolenic acid (ALA) from olive oil have been shown in many studies, with some finding that this type of diet is capable of decreasing the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent.

2. Helps Fight Cancer

According to a 2018 study published in the International Journal of Molecular Sciences, olives and olive oil contain high levels of antioxidants, such as polyphenols, and “polyphenols are believed to reduce morbidity and/or slow down the development of cardiovascular and neurodegenerative diseases as well as cancer.”

Olives (especially those that have not been subjected to high-heat processes) are full of antioxidants, such as acteosides, hydroxytyrosol, tyrosol and phenyl propionic acids, as well as lignans and flavones. They also provide you with compounds that positively affect the immune system — along with with anticancer agents (e.g., squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid.

Researchers feel that it’s probable that high olive and olive oil consumption in southern Europe represents an important contribution to cancer prevention and health in the Mediterranean diet.

3. Aids Weight Loss and Obesity Prevention

Olive oil consumption seems capable of contributing to healthy insulin sensitivity and reducing excess insulin, a hormone that controls blood sugar levels and can make us gain weight.

Fats are satiating and help reduce hunger, cravings and overeating. This is one reason why numerous studies have found that diets low in fat don’t result in weight loss or weight maintenance as easily or often as balanced diets do.

After reviewing five trials including a total of 447 individuals, researchers from one study found that adults following higher-fat, low-carbohydrate diets lost more weight than individuals randomized to low-fat diets. There were no differences in blood pressure levels between the two groups, but triglyceride and high-density lipoprotein cholesterol values changed more favorably in individuals assigned to the diets higher in fat.

Similarly, a study published in the Women’s Health Journal found that an olive oil-enriched diet brought about greater weight loss than a lower-fat diet in an eight-week comparison. Following the eight weeks, the participants also overwhelmingly chose the olive oil-enriched diet for at least six months of the follow-up period.

4. Supports Brain Health

The brain is largely made up of fatty acids, and we require a moderately high level on a daily basis to perform tasks, regulate our moods and think clearly. It makes sense then olive oil is considered a brain food that improves focus and memory.

Olive oil may help fight age-related cognitive decline by defending against free radicals. A part of the Mediterranean diet, it offers MUFAs associated with sustained brain health.

5. Combats Mood Disorders and Depression

Olive oil is thought to have hormone-balancing, anti-inflammatory effects that can prevent neurotransmitter dysfunction. It may also defend against depression and anxiety.

Mood or cognitive disorders can occur when the brain doesn’t get a sufficient amount of “happy hormones” like serotonin or dopamine, important chemical messengers that are necessary for mood regulation, getting good sleep and thought-processing.

One 2011 study found that higher MUFA intake had an inverse relationship with depression risk. At the same time, trans-fat intake and depression risk had a linear relationship, showing that higher trans-fat consumption and lower PUFA and MUFA intake could up the chances of battling mood disorders and treating depression.

6. Naturally Slows Aging

Extra virgin olive oil contains a type of antioxidant called secoiridoids, which help activate genes that contribute to anti-aging effects and a reduction of cellular stress.

Secoiridoids in olive oil may also suppress gene expression related the the Warburg effect, a process related to the formation of cancer, and helps prevent “age-related changes” in skin cells.

A 2019 analysis concluded that “exclusive olive oil intake (vs. no use of olive oil) was significantly associated with higher scores on the successful aging index (SAI) particularly among those aged older than 70 years.”

Just remember that olive oil shouldn’t be cooked at high heat, or it could have the opposite effect. Cooking with this oil at high temperatures changes its chemical structure and produces advanced glycation end products (AGEs), which contribute to “the multisystem functional decline that occurs with aging.”

7. May Help Lower Risk of Diabetes

Olive oil may positively influence glucose metabolism by altering cell membrane function, enzyme activity, insulin signaling and gene expression.

Evidence suggests that consuming MUFAs and PUFAs has beneficial effects on insulin sensitivity and is likely to reduce risk of type 2 diabetes.

While carbohydrates elevate blood sugar by providing glucose, fats help stabilize blood sugar levels and regulate insulin. Even when you eat something high in sugar or carbs, adding extra virgin olive oil to the meal can help slow down the impact on your bloodstream.

Consuming olive oil is also a great way to feel more satisfied after meals, which can help prevent sugar cravings and overeating that can lead to diabetes complications.

8. Is Associated with Lower Breast Cancer Risk

Some studies have found that higher consumption of olive oil is correlated with a lower risk of developing certain types of cancer, including breast cancer. While there aren’t clear reasons for this, there is often an assumed interaction between MUFAs and hormone function, which could be one possible explanation.

How to Buy

How much olive oil should you consume daily? Is a spoonful of olive oil a day good for you? While recommendations differ depending on your specific calorie needs and diet, anywhere from one to four tablespoons seems to be ideal to gain thee olive oil benefits mentioned above.

Why does the specific type of oil you buy matter so much? Is “regular” olive oil healthy? There are a few main classifications for olive oil that determine how it was harvested and manufactured. You’re likely to come across these types when grocery shopping:

• Extra virgin olive oil is produced by cold-pressing and does not use chemicals for refinement. It also avoids high-heat manufacturing processes that can destroy the delicate fatty acids and nutrients in the oil.
• Virgin olive oil comes from a second pressing after extra virgin is created. It might also be derived from riper olives. While extra virgin is the preferred type, this is still considered good quality.
• “Light” olive oil or oil blends are made with refined olive oil and sometimes other vegetable oils. This normally means they’ve been chemically processed and are a mix of rancid, low-quality oils that have reacted badly to high-heat manufacturing methods.

A CBS report found that up to 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers, thanks to the mafia corruption involved in the production process. (Yes, you read that correctly.)

Manufacturers do this in order to make the fake oils taste more like real olive oil, but in fact, they’re far inferior products with way fewer health benefits than the real thing. In fact, consuming this type of modified olive oil can actually pose some real risks to your health, so you’ve got to know which kind is the best to buy in order to get the most olive oil benefits you can.

Always look for bottles indicating that the oil is extra virgin and ideally cold-pressed or expeller-pressed. Here are several other useful tips for recognizing and picking out the real thing:

• You get what you pay for! If any oil is less than $10 a liter, it’s likely not real. You might spend more on a quality product, but it comes loaded with the many olive oil benefits, tastes better and should last you some time.
• Check the label for a seal from the International Olive Oil Council (IOC), which certifies the type of oil used.
• Shop for oil that comes in a dark glass bottle that can protect light from entering and damaging the vulnerable fatty acids. A dark bottle that is green, black, etc., protects the oil from oxidation and becoming rancid. Avoid oils that come in a plastic or clear bottle.
• Look for a harvesting date on the label to know that the oil is still fresh. According to the Olive Oil Times, as long as your oil is stored away from heat and light, an unopened bottle of good-quality olive oil lasts for up to two years from the date it was bottled. Once the bottle is opened, it should be used within a few months — and again, keep it in a cool, dark place.
• Also keep in mind that a clue that you have a good product is if it solidifies when it’s cold and refrigerated. This has to do with the chemical structure of the fatty acids. You can put it in the refrigerator, and it should become cloudy and thicken. If it remains liquid then it’s not pure extra virgin.

Cooking with Olive Oil

How should you cook with it? One of the biggest dangers surrounding olive oil is that it has a low smoke point and begins to decompose at around 200 degrees Fahrenheit. When olive oil is heated repeatedly or to a very high level, it can oxidize and become rancid or toxic.

When it comes to cooking with extra virgin olive oil, you’re better off using other stable oils or fats instead to avoid eating rancid oil. Extra virgin olive oil is ideal for drizzling onto foods or using in salad dressings or dips since this requires no cooking.

What are the best oils for cooking? Because olive oil isn’t as stable as other sources of fats, other great oil options to cook with instead include:

• coconut oil (which is also best when it’s cold-pressed and virgin)
• organic pastured butter/ghee (which contain healthy short-chain fatty acids that have a higher heat threshold)
• red palm oil (stable under high heat and great for cooking or baking)

Other healthy options for high-heat cooking include avocado oil.

Uncooked Olive Oil Uses

How can you use extra virgin olive oil in uncooked dishes? To make a quick and versatile dressing for salads, vegetables or whole grains, combine it with several tablespoons of balsamic vinegar and a small amount of Dijon mustard. You can also roast, grill, sauté or steam vegetables and then add seasoning and olive oil when they’re finished cooking.

Using extra virgin olive oil in pesto, hummus, spreads, raw soups and dips is another option.

While olive oil shouldn’t be used for cooking, it certainly still can be part of delicious meals. Here are some of my favorite extra virgin olive oil recipes:

• Pear Cranberry Salad Recipe with Olive Oil Dressing
• Goat Cheese and Artichoke Dip Recipe
• Raw Veggie Salad Recipe
• Homemade Pomegranate Lip Balm with Olive Oil

Risks and Side Effects

Why might olive oil be bad for you? The biggest barriers to enjoying this oil in a healthy way are finding the right kind, storing it properly and using it the right way in recipes.

Just remember that it’s worth the splurge to buy a high-quality product considering how beneficial it can be for you. Also be sure to store it properly, use it within several months of opening and avoid cooking with it.

There is at least one report that using olive oil topically may dry out skin. Some people use it as a carrier oil with essential oils, so if you do so, try not applying it to the same spot on consecutive days. Do not use it on children or infant skin.

Conclusion

• Olive oil is made from the fruit of the olive tree (Olea europaea), which is naturally high in healthy monounsaturated fatty acids.
• Based on dozens of studies, benefits of olive oil include fighting inflammation and damage due to free radicals, supporting heart and cognitive health, defending against depression, supporting healthy aging, and protecting against diabetes and obesity.
• There are different classes/grades of olive oil, with extra virgin the healthiest kind. It’s best not to cook with it at high temps, since this can damage its protective nutrients and change its chemical composition.
• When it comes to cooking with extra virgin olive oil, you’re better off using other stable oils instead to avoid eating rancid oil. Extra virgin olive oil is ideal for drizzling onto foods or using in salad dressings or dips since this requires no cooking.

The post Is Olive Oil Good for You? Benefits for Your Heart & Brain appeared first on Dr. Axe.

Peanut oil is a popular choice for fried foods thanks to its low cost, versatility and high smoke point. Interestingly enough, it’s also been linked to some health benefits, including improved heart health and better blood sugar control.

However, there are several downsides to consider as well, especially when it comes to its ability to oxidize easily and its content of omega-6 fatty acids.

So is peanut oil healthy for frying? How long is peanut oil good for, and how can you add this common cooking oil to your daily diet?

Here’s what you need to know.

What Is Peanut Oil?

Peanut oil is a type of vegetable oil produced from the seeds of the peanut plant. This vegetable oil is commonly used in many parts of the world and considered a staple in Southeast Asian and Chinese cuisines.

What can peanut oil be used for?

In some cases, it is used to boost the flavor of certain dishes and add a nutty aroma, much like sesame oil.

Because of its high smoke point, many also use refined varieties for frying foods in large quantities, such as french fries.

Other potential peanut oil uses include soap-making and biofuel production. It can also be used as a gentle and hydrating massage oil.

The peanut plant originates in South America. It is thought to have been grown in Peru or Brazil thousands of years. The history of the oil itself can be traced back to the 1800s, when the French began experimenting with its production and started using it to make soap.

During World War II, it also skyrocketed in popularity due to the low peanut oil prices and shortages of other cooking oils.

This common cooking oil has also garnered a good amount of attention in recent years after claims emerged that peanut oil in vaccines could contribute to the rise in the prevalence of peanut allergies. However, this myth has been repeatedly debunked as false in the years since.

Types

There are several types of peanut oil available, each of which differs based on the processing methods used to produce it and the taste and aroma that it provides.

• Refined peanut oil: Often considered the best oil for deep-frying, this type of oil undergoes a high level of processing, which removes the proteins that cause allergic reactions in those with an allergy to peanuts.
• Gourmet peanut oil: This type of unrefined oil is usually roasted, giving it an intense, nutty flavor and aroma. It works well in stir-fries along with a variety of other baked goods and cooked dishes.
• Cold-pressed peanut oil: This form of oil is produced by crushing the peanuts rather than exposing them to high temperatures. This helps retain the nutritional value and preserves the nutty flavor of the oil.
• Peanut oil blends: Many manufacturers combine peanut oil with other inexpensive oils, such as soybean oil, to make a blend that’s ideal for frying. This helps keep costs low for consumers on a budget.

Nutrition Facts

Peanut oil is high in calories and fat, with the majority of its fat composition coming from monounsaturated and polyunsaturated fatty acids. It also contains a bit of vitamin E and is rich in omega-6 fatty acids as well.

A one-tablespoon serving of peanut oil (about 13.5 grams) contains approximately:

• Calories: 119
• Total Fat: 13.5 g
  • Saturated Fat: 2.3 g
  • Polyunsaturated Fat: 4.3 g
  • Monounsaturated Fat: 6.4 g
  • Trans Fat: 0 g
• Vitamin E: 2.1 mg (14% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Potential Benefits

1. Good Source of Vitamin E

Peanut oil is a great source of vitamin E, a fat-soluble vitamin that acts as an antioxidant. Promising research also shows that this potent micronutrient could improve immune function and may help protect against heart disease, cancer, eye problems and dementia.

It’s also rich in both mono- and polyunsaturated fatty acids, both of which can be beneficial to health.

2. May Help Protect Heart Health

According to the American Heart Association, decreasing your intake of saturated fats and replacing them with polyunsaturated fats could reduce the risk of heart disease by up to 30 percent. Further research notes, “Many studies have revealed that consumption of peanuts or peanut oil is associated with reduced cardiovascular disease (CVD) risk and may improve serum lipid profiles, decrease LDL oxidation, and exert a cardio-protective effect. Frequent intake of peanut and its products may reduce the risk of colorectal cancer.”

3. May Help With Insulin Sensitivity

Another study published in PLoS Medicine showed that swapping saturated fats for polyunsaturated fats could significantly reduce blood sugar levels and improve the secretion of insulin, an important hormone involved in blood sugar control. In fact, a study conducted on mice found that “consumption of peanut oil, which is high in oleic acid, was able to reverse the high glucose levels of all type 2 diabetic mice (8 out of 8) and normalize values by 21 day treatment of peanut oil, whereas the blood glucose levels of type 1 diabetic mice remained unaffected.”

4. Cheap and Convenient

Besides the possible health benefits, cooking with peanut oil can also be an affordable and convenient choice over other cooking oils. Not only are there many options for where to buy peanut oil, but it’s also versatile and flavorful as well.

In fact, another potential benefit of this common cooking oil is the peanut oil smoke point. It’s often considered the best oil for frying because it’s cheap, widely available and can withstand relatively high temperatures.

Unrefined oils have a smoke point of 320 degrees Fahrenheit, which is about the same as regular olive oil. Refined oil, on the other hand, typically has a higher smoke point, which is generally about 450 degrees Fahrenheit.

Potential Risks and Side Effects

So is it healthy to cook with peanut oil, or is peanut oil bad for you? There are definitely some downsides to consider.

1. Prone to Oxidation

Although refined varieties of the oil do have a relatively high smoke point, they may not be the best choice for high-heat cooking. This is because they are high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat.

This leads to the buildup of harmful free radicals in the body and an increase in oxidative stress, which can have detrimental effects on several aspects of health.

Oxidative stress can trigger inflammation and contribute to a number of chronic health issues, including cancer, heart disease, rheumatoid arthritis and neurological conditions.

2. High in Omega-6

This common cooking oil is also high in omega-6 fatty acids, which can increase levels of inflammation in the body. Sustaining high levels of inflammation can also be harmful to health and could increase the risk of chronic disease.

Another common question is: Is peanut oil keto? While it definitely can fit into a healthy ketogenic diet, it’s best to pick minimally processed, unrefined forms whenever possible to maximize the potential health benefits.

And keto or not, it should also be paired with a variety of other healthy fats as part of a well-rounded diet, such as olive oil, coconut oil or avocados.

3. Could Trigger Allergies

Additionally, while refined peanut oil is considered non-allergenic, unrefined peanut oil can trigger food allergy symptoms in those with an allergy to peanuts and should be avoided.

Many people wonder about the connection between peanut allergy and peanut oil consumption.

While refined varieties are considered safe for those with a peanut oil allergy, unrefined types are not. Therefore, it’s important to opt for refined varieties or choose other healthy cooking oils instead if you have an allergy to peanuts.

Does peanut oil go bad? How long does peanut oil last, and how can you tell if peanut oil has gone bad?

If left unopened, most types can stay fresh for up to one to two years. If the oil becomes cloudy, changes color or takes on an unpleasant smell, it’s best to discard.

Another common question is: Can you reuse peanut oil after frying? While you can reuse the oil, it’s important to remove any food particles first.

Additionally, keep in mind that the oil does break down with each use, so reusing it multiple times can cause the quality to quickly deteriorate.

Finally, although this oil is associated with several health benefits, it also oxidizes easily and is high in pro-inflammatory omega-6 fatty acids. Therefore, it’s important to round out your diet with a variety of other healthy fats, including nuts, seeds, coconut oil, extra-virgin olive oil, MCT oil or avocados.

Peanut Oil Substitutes

Wondering what is the healthiest oil to cook with and what you can use as a suitable substitute for peanut oil?

Olive oil is one of the most well-known and popular oils available, and it is often considered one of the healthiest oils to cook with.

Is peanut oil better than olive oil?

Both are low in saturated fat and high in unsaturated fatty acids. Additionally, extra-virgin olive oil and unrefined peanut oil also have a similar smoke point of around 320 degrees Fahrenheit.

The main difference between peanut oil vs. olive oil, however, is that olive oil is made up almost entirely of monounsaturated fats whereas peanut oil contains both mono- and polyunsaturated fats.

Coconut oil is a great alternative for a high-heat cooking oil. It has a high smoke point and is rich in medium-chain triglycerides, which are a beneficial type of fatty acid.

Avocado oil is another healthy option for a peanut oil substitute. With a smoke point of 520 degrees Fahrenheit, it’s ideal for sautéeing, baking, frying and roasting.

Like olive oil, it’s composed almost entirely of heart-healthy monounsaturated fats.

Is peanut oil better for you than vegetable oil? What  are the differences between peanut oil vs. vegetable oil?

Most products labeled “vegetable oil” are actually a blend of several different types of oil, including canola, soybean, corn or safflower oil. Vegetable oils generally have a comparable nutrition profile, with high amounts of pro-inflammatory omega-6 fatty acids, lots of unsaturated fats and minimal saturated fat in each serving.

The main difference between peanut oil vs. canola oil and other types of vegetable oils, however, is that organic peanut oil tends to have a longer shelf life.

If you do decide to give it a try, be sure to select unrefined, cold-pressed varieties whenever possible to maximize the nutritional value.

Final Thoughts

• Peanut oil is a type of cooking oil made from the peanut plant, which is commonly used in Southeast Asian and Chinese cuisines.
• There are several different types available, including refined, gourmet, cold-pressed and blended varieties.
• Is peanut oil good for you? Each serving contains a good amount of vitamin E and mono- and polyunsaturated fatty acids, which can be useful for heart health and blood sugar control.
• The peanut oil price, versatility and widespread availability may also be beneficial for consumers.
• Despite the relatively high smoke point of peanut oil, it’s also high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat. It also contains a high amount of pro-inflammatory omega-6 fatty acids.
• For this reason, it’s not the best frying oil compared to other varieties like coconut oil or avocado oil.
• Because of the downsides associated with this popular cooking oil, it’s best to balance your diet with a variety of other healthy fats as well, including avocados, nuts, seeds and coconut oil.

The post Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction appeared first on Dr. Axe.

Not only are coconut aminos a great substitute for soy sauce, but they’re also a powerful little ingredient on their own. Coconut aminos are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.

Packed into this unassuming condiment are the nearly endless benefits of the coconut, including protection of the heart and reduction in the risk of certain cancers.

So consider making this a staple in your kitchen cabinet to use as a soy sauce replacement or as a nutritious seasoning sauce.

What Are Coconut Aminos?

Put simply, coconut aminos are a sauce often used to substitute for regular soy sauce in Asian food dishes.

There are only two ingredients to create coconut aminos: organic coconut tree sap and organic sea salt.

The process of creating coconut aminos is actually very simple. Coconut sap is “tapped” from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and blended with sun-dried, mineral-rich sea salt.

As you probably know, condiments can be really useful to enhance the flavor of foods. Now you’ve got a healthier soy sauce alternative that’s packed with amino acids. So rather than supplementing food with a sodium-rich soy sauce, you can use coconut aminos as a tasty, healthy replacement condiment.

Nutrition Facts

Coconut aminos contain 17 naturally occurring amino acids, have almost a perfectly level pH balance, yield a low glycemic index of only 35 and are said to be a high source of broad-spectrum B vitamins, including inositol.

It also contains 300 percent less sodium than the leading regular soy sauce available. One teaspoon of coconut aminos, depending on the brand, contains about:

• 5 calories
• 1 gram carbohydrates
• 0 grams fat
• 90 milligrams sodium (4 percent Daily Value)

Compare the 90 milligrams of sodium present in this liquid aminos to around 300 milligrams that’s found in a typical soy sauce.

And despite the fact that it comes from coconut sap, coconut aminos actually tastes much more like regular soy sauce than the popular fruit. This makes it super easy to swap out a dark soy sauce for the healthier option.

Health Benefits

1. Protect Your Heart and Regulate Cholesterol

When you consume coconut products (coconut aminos, coconut oil and coconut flour) regularly, your heart feels the difference.

Coconut has been proven to increase HDL cholesterol, which contributes to a healthy heart, according to a longitudinal study published in 2015.

Coconut products also contain antioxidants that have been proven to protect the heart and regulate blood pressure levels. Research published in Pharmaceutical Biology shows that antioxidants present in coconut have cardioprotective effects and help to prevent increases in blood pressure.

2. Reduce Risk of Diabetes

A lot of research has been conducted over the last several years to determine the causes and risks involved in the obesity epidemic in the U.S.

There are many contributing factors, but one 2015 study at the University of California specifically highlights the dangers of a diet rich in soybean products versus coconut products.

This study found that mice following diets high in soybean products suffer a higher risk of diabetes and other metabolic issues, whereas a coconut-rich diet reduced that risk.

It’s important to note that these facts don’t refer to a quick or short-term solution for any problem, but rather remind us that a diet filled with the things that are good for the body, maintained over time, change a lot of the scary things many people fear in their future health.

Choosing a healthier seasoning sauce is just one way to reduce sodium and calorie intake, while still adding flavor to your meals.

3. Aid in Weight Loss

One possible reason coconut has such a powerful impact on diabetes risk may be its role in weight loss.

Have you ever heard of the protein adiponectin? Adiponectin comes exclusively from fatty tissue, secreted into the bloodstream to regulate several metabolic processes, including glucose levels and fatty acid oxidation.

This protein is an interesting one. Research suggests that the level of adiponectin in your bloodstream is inversely associated with body fat levels, meaning that the more of it you have, the lower your body fat content is.

The one exception to this rule is in people with extreme calorie restrictions, such as individuals who suffer from anorexia nervosa or other eating disorders.

The reason this is important when discussing the benefits of coconut aminos and other coconut products is that eating coconut products increases adiponectin levels in the bloodstream.

One study out of Brazil found that introducing coconut products not only regulated blood pressure, lowered cholesterol and decreased glucose numbers, but it also reduced body mass index, body fat, waist circumference and several other obesity-related measurements.

That means coconut aminos can actually help prevent and treat obesity.

4. Strengthen the Immune System

Another exciting benefit of consuming coconut aminos is the protection they offer your immune system. Research published in Experimental and Therapeutic Medicine explains that coconut products are high-antioxidant foods, which counteract the dangerous influence of free radicals within your body.

Why is this a good thing? Reducing oxidation in the body strengthens your body’s defenses against illness and disease. Oxidative stress is associated with a multitude of problems, including high blood pressure, diabetes, heart disease and kidney disease.

In addition to their antioxidant content, coconut products are also a healthy source of saturated fats, which are actually not the horrifying substances that many “experts” tout. One misunderstood benefit of these fats is their ability to boost the immune system.

5. Reduce Risk of Colon Cancer

While high-fat diets have long been regarded as an increased risk factor for colon cancer, recent research suggests a different reality.

Again, coconut products are a good source of saturated fats in the diet. Unlike what you may have heard, saturated fats are essential fatty acids that your body cannot produce on its own.

Saturated fats have several health benefits themselves, including immune health, bone density and toxin protection. They also allow your body to correctly use both forms of unsaturated fats (mono and poly).

With this information in hand, scientists at the University of South Carolina conducted research to determine the influence of coconut products on the risk for colon cancer. Subjects consuming coconut showed reduced inflammation and a greatly reduced occurrence of malignant tumors in the colon.

This was likely due to the ability of saturated fats to maintain “intestinal barrier integrity.” Thus, coconut products may work as cancer-fighting foods, particularly in regard to colon cancer.

6. Promote Mental Health

The coconut tree sap used to create coconut aminos is high in the protein inositol.

Studies indicate that this powerful protein has a positive effect on those suffering from panic disorder, depression, obsessive-compulsive disorder and other potentially debilitating mental conditions.

In fact, inositol had an impact almost equal to that of SSRIs commonly used to treat these disorders — without the laundry list of side effects, some of which are bleeding, sexual dysfunction and suicide risk.

7. Naturally Treat Polycystic Ovarian Syndrome

The significance of coconut products and their effects on adiponectin production may also resolve some insulin resistance issues.

These issues are common in both patients with diabetes and those suffering from other metabolic conditions, such as polycystic ovarian syndrome (PCOS), the number one cause of infertility in the U.S.

Inositol intake not only regulates insulin, like adiponectin, but research concludes that it also treats other conditions of PCOS, such as hyperandrogenism, irregular periods and high blood pressure.

Coconut Aminos vs. Soy Sauce

One thing that coconut aminos and soy sauce have in common is their taste. Soy sauce does have a richer taste, but coconut aminos offers the same salty and savory flavor, but it’s a bit milder and sweeter.

Other than that, the two condiments do not impact your health similarly, so here’s a breakdown of their differences:

Coconut Aminos

• It contains only two ingredients, coconut tree sap and sea salt.
• One teaspoon contains about 90 milligrams of sodium, which is about a third of what’s in soy sauce.
• Aside from the minimal risk of coconut allergy, it doesn’t come with health risks or side effects. In fact, it benefits your health in many ways because of its nutrient content.
• It provides disease-fighting antioxidants and proteins that work to promote mental health. It may also aid weight loss and reduce the risk of diabetes.

Soy Sauce 

• It’s the most common phytoestrogen in the Western diet, which mimics biological estrogen and is associated with hormonal cancers, diseases and fertility disruptions.
• Over 90 percent of soy in the U.S. is genetically modified.
• It usually contains gluten, which many people don’t realize.
• Most soy sauce sold in the U.S. is made of a synthetic fermentation process called “acid hydrolyzation” in order to lengthen the product’s shelf life.
• It usually contains monosodium glutamate (MSG), a food additive that can cause health issues in some people (but usually only at very high quantities).
• It’s loaded with sodium, containing around 300 milligrams per teaspoon.

It may also be helpful to note that coconut aminos are not the only soy sauce substitute. You may also want to try tamari, an (almost) gluten-free form of soy sauce that’s always made by traditional fermentation methods.

What about liquid aminos? It should not be confused with coconut aminos, as liquid aminos — like soy sauce — contains soy and is higher in sodium. While coconut aminos is natural fermented, liquid aminos is a highly processed product that relies on chemicals.

Recipes

When using coconut aminos, it’s important to refrigerate the bottle after opening it for the first time.

As mentioned, coconut aminos are a soy sauce substitute, but their taste doesn’t pack quite the salty punch of soy sauce. However, their rich combination of sweet and savory is sure to satisfy.

You can use this healthier condiment to create “fakeouts,” like this Crispy Orange Beef recipe is no exception. It’s 100 percent gluten-free and gives you all the joy of crispy beef with orange sauce that you might get from Chinese takeout … with none of the chemicals or hidden ingredients. Coconut aminos serve as a delectable part of the guilt-free breading.

More in the mood for fish? Check out this Salmon Stir Fry that’s chock-full of omega-3 fatty acids and healthy proteins.

Coconut aminos are also a great dipping sauce for sushi.

Risks and Side Effects

As coconut aminos contain only two ingredients, they’re an extremely safe condiment to consume.

There is no research to suggest overuse of coconut aminos leads to adverse effects. However, it’s possible to be allergic to coconut, although it’s quite rare.

Signs of coconut allergies or food sensitivities include nausea and vomiting, rash, hives and diarrhea.

Not a health side effect, but one note to consider when looking into coconut aminos is its price point. It is a bit more expensive than soy sauce, costing about 50 percent more.

Final Thoughts

• While many “experts” have insisted soy sauce is a healthy condiment, it’s certainly one to avoid.
• Coconut aminos offer a substantive, gluten-free, non-GMO, kosher, vegan and fully organic alternative to soy sauce and tamari, while also packing several additional health benefits like heart health and disease prevention.

The post Coconut Aminos: The Healthy Replacement for Soy Sauce? appeared first on Dr. Axe.

In the United States, it’s estimated that butter consumption is more than 2 billion pounds per year. The European Union is actually much higher in butter consumption, with Statista noting “the EU per capita consumption of butter remains one of the highest rates in the world.”

Americans also consume margarine, a less healthy, processed butter substitute. Butter nutrition, especially grass-fed butter nutrition, is truly impressive, and it can actually be considered a healthy daily addition to your diet.

Nutrition Facts

You’re likely familiar with butter, but do you ever wonder what is butter made of? When it comes to butter ingredients, there is only one.

Butter is a dairy product created by churning fresh or fermented cream to separate the butterfat from the buttermilk. It’s about 80 percent fat and contains around 400 different fatty acids and a nice dose fat-soluble vitamins too.

Butter is most commonly sourced from cows, but it’s also possible to make butter from the milk of other mammals, like goats, sheep, buffalo and yaks.

The color of butter can range from almost stark white to deep yellow. Guess which one is healthier … give up? It’s the yellow variety, which is the result of cows (or other mammals) being grass-fed.

What happens is that when a cow lives on a diet primarily consisting of grass, the butter that is made from the cream of cows getting a diet rich in beta-carotene (the form of vitamin A found in plants).

People often avoid butter because they’re concerned about the calories or carbs in butter nutrition. Spoiler alert: Butter has no carbs! When it comes to calories, let’s see just how many calories in grass-fed butter nutrition.

Grass-fed butter nutrition is even more impressive than regular butter nutrition.

For instance, a one-tablespoon serving of pasture-raised, grass-fed butter (about 14 grams) contains approximately:

• Calories: 100
• Total Fat: 11 g
  • Saturated Fat: 8 g
• Sodium: 100 mg (4% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Meanwhile, a one-tablespoon serving of regular butter without salt (approximately 14.2 grams) provides about:

• Calories: 102
• Total Fat: 11.5 g
• Saturated Fat: 7.2 g
  • Polyunsaturated Fat: 0.4 g
  • Monounsaturated Fat: 3.3 g
• Protein: 0.1 g
• Sodium: 1.6 mg (0.1% DV*)
• Vitamin A: 97.1 mcg (11% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Butter may not really provide you with protein or fiber, but it also doesn’t contain any sugar, carbs or health-hazardous trans fats. People are often terrified of saturated fat, but when saturated fat is obtained from healthy sources in moderation, like grass-fed butter and coconut oil, it provides the body much-needed fuel and helps with blood sugar stability.

Related: What Is Shortening? Uses, Side Effects & Healthy Alternatives

Grass-Fed Butter vs. Ghee vs. Standard Butter

Let’s look at how the different butter options like ghee and standard butter not sourced from grass-fed cows compare to grass-fed butter. Ghee has a unique nutrition profile without any lactose or casein, but it’s rich in short-chain and medium-chain fatty acids and butyrate.

For people who are sensitive to lactose or casein, they can use ghee because the process removes these allergens. If you’ve been told to stay away from dairy and butter, you can experiment with grass-fed ghee.

Both butter and ghee contain medium- and short-chain fatty acids. Butter contains 12 percent to 15 percent medium- and short-chain fatty acids, while ghee contains 25 percent or greater. The body actually metabolizes these fats in a different manner than long-chain fatty acids.

The result? Medium and short chains are not associated with cardiovascular disease.

Ghee has a higher smoke point than butter so ghee is more stable at high heat. Meanwhile, grass-fed butter is better for baking and cooking at lower temperatures.

What about grass-fed butter compared to your standard butter from grain-fed cows? Grass-fed butter nutrition is notably higher in many nutrients than butter from cows that are fed grain-based diets.

Studies have shown that the milk from grass-fed cows is significantly richer in fatty acids and fat-soluble vitamins. This means that the butter made from the milk of grass-fed cows is also higher in all of this good stuff.

Science has also shown that milk (and therefore butter) from grass-fed cows is higher in conjugated linoleic acid (CLA), a seriously healthy immune booster and disease fighter. Overall, butter from grass-fed cows is simply a healthier choice than standard butter.

Health Benefits

1. Anti-Inflammatory

You won’t know this from reading any product label, but one of the highlights of butter nutrition, especially grass-fed butter nutrition, is its high level of butyric acid. This health-promoting acid is only found in a few foods, and butter is one of them.

By consuming grass-fed butter, you directly increase your intake of butyric acid, which science has shown can help decrease inflammation. One of the specific ways it has been shown to decrease inflammation is in the intestines of people with Crohn’s disease.

Inflammation is the root of most diseases, which is why having more butyric acid from grass-fed butter in your diet likely benefits many people with various inflammatory health problems.

In addition, the healthy fats in butter have displayed anti-inflammatory effects and hold antioxidants that also combat inflammation.

2. Better for Heart Health

A heart study published in the journal Epidemiology looked at the effects of butter and margarine on cardiovascular disease. What did researchers find? Margarine consumption increased the risk of coronary heart disease, while butter intake was not at all associated with coronary heart disease occurrence.

Another 16-year prospective study published in the European Journal of Clinical Nutrition in 2010 evaluated whether the intake of dairy products or related nutrients is linked with mortality due to cardiovascular disease (CVD). The researchers found that overall the intake of dairy products was not associated with dying from CVD or cancer.

In comparison to the study subjects with the lowest full-fat intake of dairy products, the participants with the highest intake (median intake was 339 grams per day) actually had reduced death rate due to CVD after adjustment for calcium intake and other variables.

3. Excellent Vitamin A Source

One of the many beneficial vitamins we get from butter is vitamin A, which has a wide range of functions for our bodies. Grass-fed butter has even more vitamin A than regular butter thanks to the cow’s healthier grass-centric diet.

Compared to standard butter, grass-fed butter can have 3 percent or more vitamin A per tablespoon. This might not sound like a lot, but over the course of a day and a lifetime, more vitamin A food consumption can really add up.

4. Energy-Boosting and Appetite-Suppressing MCTs

You can get your dose of short- and medium-chain triglycerides (MCTs) from butter, which are great for supporting your immune system and boosting metabolism. The MCTs found in butter (and coconut oil) are able to be converted immediately into fuel for your body’s muscles and organs.

So instead of this fat being turned into fat in your body, MCTs are changed into something a lot more useful: energy. MCTs have also been shown to suppress the appetite, which is excellent for anyone who is looking to lose weight or just lower their overall calorie intake.

5. High in Anticancer CLA

If your butter is sourced from cows that feed on green grass, it can contain high levels of CLA. This is a compound that potentially can help provide protection against different types of cancer and helps the body store muscle instead of fat.

A 1999 study found that grass-fed cows had much high levels of CLA. Specifically, “cows grazing pasture and receiving no supplemental feed had 500% more conjugated linoleic acid in milk fat than cows fed typical dairy diets.”

6. Rich in Vital Cholesterol

Some of the most important reasons you need cholesterol include the fact that it is needed for healthy cellular function. It’s also required to make key hormones and vital to brain and nervous system development and function.

People don’t talk a lot about the scary side of having cholesterol that’s too low. You might not even be aware that low cholesterol may play a role in serious health problems like cancer, depression and anxiety. It’s also considered a risk factor for violent behavior, suicide and primary intracerebral hemorrhage, as well as low birth weight or premature birth in pregnant women.

Grass-fed butter in moderation offers an ample dose of daily cholesterol that can hopefully help you ward off all these major health concerns.

7. Source of Arachidonic Acid

At study conducted on butter fat way back in 1934 at Ohio State University’s Laboratory of Physiological Chemistry showed how a “highly unsaturated acid” known as arachidonic acid (ARA) is found in butter. Why is this significant? Studies have shown multiple health benefits associated with arachidonic acid.

One study published in 2016 in the journal Nutrients focused on arachidonic acid’s essential role in infant development as well as immunity. ARA is a precursor to several of the human body’s signaling molecules that are extremely important to optimal immune response and, hence, overall immune system function. In addition, according to this research, “There is strong evidence based on animal and human studies that ARA is critical for infant growth, brain development, and health.”

How to Use

The best butter:

• Comes from grass-fed cows
• Is organic
• Is unsalted or sea-salted (unfortunately, many organic butters often use inferior salt rather than sea salt)
• Is made from raw milk or fermented milk

It’s pretty much a guarantee that your local health store has organic, grass-fed butter, and it now seems like pretty much every chain grocery store carries grass-fed butter these days as well. Finding butter that’s grass-fed, organic as well as made from raw milk can be trickier, but I would opt for it if you find it.

It’s more likely that you’ll find cultured butter made from fermented milk. You also might be able to find some fresh grass-fed butter at your local farmer’s market.

Unsalted butter is often far preferred for cooking while salted butter is the way to go when it comes to simple foods like a piece of buttered toast. Using salted butter in cooking can throw off the flavoring of your final products. This is especially true when it comes to baking when extra salt is not desirable.

If you’re baking, you pretty much always want to opt for unsalted grass-fed butter unless the recipe says otherwise. You can use salted grass-fed butter in cooking when you’re actually looking to add some salt to your dish, like with fish, meat, vegetables, stews and soups. Just make sure to leave out or use less sea salt to balance out the use of salted butter.

Butter is solid at room temperature and liquid when heated. It’s not meant for high-heat cooking since its milk solids burn quickly.

When you use it in cooking, butter adds richness. Many cooks suggest that you balance this richness with the addition of an acidic, clarifying ingredient, like lemon juice. The culinary uses for butter are quite endless.

Risks and Side Effects

Lactose intolerance is defined as the inability to digest lactose, the sugar primarily found in milk and dairy products. It’s caused by a shortage of lactase in the body, an enzyme produced by the small intestine that’s needed to digest lactose.

Some people who are mildly lactose-intolerant do fine with butter because it only contains trace amounts of lactose, but if you’re really bothered by lactose, then it’s a good idea to avoid butter. Instead you can opt for clarified butter (ghee) because it contains even less lactose than butter or no lactose at all.

Final Thoughts

• Real butter from grass-fed cows is actually an awesome, healthy food that offers a lot more benefits than you would expect. The term “healthy butter” is especially true when you purchase butter that is grass-fed and organic. Bonus points if it’s also from raw milk and local.
• Grass-fed butter nutrition is certainly better than processed, fake margarine, and grass-fed butter benefits include its anti-inflammatory, heart-healthy, energy-boosting, appetite-suppressing prowess.
• Of course, you have to buy what you can afford and what you have access to, but when you can, I hope you’ll opt for the healthiest butter option possible! Just like grass-fed beef, grass-fed butter provides a wealth of delicious ways to improve your health.

The post Grass-Fed Butter: 7 Benefits that May Surprise You appeared first on Dr. Axe.

Whether you realize it or not, you’ve probably eaten cocoa butter many times in your life — plus smeared it onto your skin. It’s the fat source used to make chocolate, giving it its alluring, melt-in-your-mouth, silky feel. It can be found in basically all types of chocolate, including dark, milk or white.

What else is cocoa butter good for? Just like other skin-loving fats — such as raw shea butter and coconut oil — cocoa butter is great for naturally healing dry, sensitive skin.

In terms of your diet, as explained more below, cocoa butter benefits include providing healthy fatty acids that support the immune system, cardiovascular system, cognitive function and appetite control.

What Is Cocoa Butter?

Cocoa butter (sometimes called theobroma oil) is a natural, meltable oil that’s extracted from the cocoa bean. Cocoa beans are seeds from the Theobroma cacao L. plant, a member of the Sterculiaceae plant family.

These beans are used to make “the most important and widespread functional food in human history.” Historians believe that cocoa beans have been grown for more than 3,000 years and were prized among ancient populations, including the Mayan and Aztec civilizations.

Can you eat cocoa butter? Yes!

Real cocoa butter is completely edible and has a faint taste and smell similar to dark chocolate.  The beans from the Theobroma cacao L. plant are a high-antioxidant food, since they contain a significant amount of polyphenol and flavonoid antioxidants. In fact, cocoa beans themselves have been shown to be one of the greatest suppliers of polyphenols in the human diet.

Cocoa beans are native to parts of Central and South America and have been harvested to make natural skin moisturizers in places like Mesoamerica and the Caribbean for centuries. Because it has a mild fragrance, a smooth texture (due to its “emollient” properties) and is ultra-hydrating, cocoa products are very popular ingredients in all sorts of commercial beauty products — including skin lotions, lip glosses, chapsticks, hair conditioners and other beauty ointments.

Is cacao butter the same as cocoa butter? Cocoa butter products vary depending on how the beans are processed and heated. The spelling “cacao” usually means that the beans are unroasted (or “raw”).

Nutrition Facts

Cocoa butter is high in fat, mostly saturated fat, just like coconut oil. The amount of saturated fat it contains (as opposed to unsaturated fat) is between 57 percent to 64 percent of the total fat content, depending on the exact kind. Among the different types of fatty acids are:

• stearic acid (about 24 percent to 37 percent of total fat content)
• palmitic acid (24 percent to 30 percent)
• myristic acid (0 percent to 4 percent)
• arachidic acid (around 1 percent)
• lauric acid (only about 0 percent to 1 percent)

Types

Here’s how different types compare:

• To make cocoa butter, cocoa beans are first fermented and then roasted. At this point, the cocoa “butter” (which isn’t actually the kind of butter made from any type of milk at all) is able to be separated from the rest of the beans, leaving behind solids that are used for other purposes, like making cocoa powder.
• While cocoa butter does contain some polyphenols and other antioxidants, it doesn’t supply as much as dried cocoa powder does.
• Many brands deodorize and de-colorize cocoa butter so the product is a yellow-beige color and smells pretty neutral, not much like cocoa liquor or chocolate.
• To make chocolate, cocoa butter is then further pressed to release “chocolate liquor,” which holds most of the chocolate taste and smell.
• Raw cocoa butter, sometimes labeled as “pure cocoa butter,” isn’t heated to very high temperatures during manufacturing processes, which means it usually retains more of the healthy fats and other compounds found naturally in cocoa beans. Similarly, raw cacao powder is made by cold-pressing unroasted cocoa beans. To be considered raw, temperatures usually don’t exceed about 115 Fahrenheit.

Health Benefits

 1. Can Prevent Skin Dryness and Peeling

Why is cocoa butter good for your face? While it’s an excellent skin moisturizer, it does more than just hydrate the skin — it helps actually heal it from the inside out too.

It’s a great source of natural antioxidants that are found in cocoa beans, plus fatty acids that are easily absorbed and remain on the skin for hours.

Natural hydrating products also tend to cause much less irritation to the skin than products made with additives, fragrances, colors and dyes.

To use it on your skin to treat or prevent dryness and peeling, try mixing it with other beneficial products, like essential oils or argan, castor or jojoba oil. If you have extra-dry skin (such as eczema), always use pure cocoa butter, and perform a patch test first to make sure you don’t have a sensitivity and wind up developing any negative reactions.

If your cocoa butter is very solid due to being stored in your home in a cool place, try combining it with a bit of hot water to make it melt. You can boil some water on the stove and then pour it onto a handful of cocoa butter to make it more spreadable. Some people find that black cocoa butter is the softest and spreads onto skin best without needing to be warmed much, but commercial, deodorized cocoa butters are more brittle and hard.

2. Helps Heal Chapped Lips

One of the most popular ways to use cocoa butter is on chapped lips, especially in homemade lip balms. It can be used with grapefruit, vanilla, orange or peppermint oil to make flavorful lip palms that are also hydrating for delicate skin.

Cocoa butter is an emollient, which means it adds a protective layer of hydration to your lips, useful for blocking the effects of very cold temperatures, sun damage or indoor heat, which can leave your lips dry.

3. Fights Signs of Aging

Cocoa butter contains compounds called cocoa mass polyphenols, which some studies have found can help diminish signs of aging, plus soothe sensitive skin suffering from dermatitis or rashes.

Polyphenols are types of antioxidants that promote health both internally when eaten and externally when used topically on the skin. Cocoa’s polyphenols have been found to fight various chronic diseases, degeneration of the skin, sensitivities and even cell mutations.

Research shows that its polyphenols have several positive indicators for skin health, including reducing photoaging, improved skin elasticity and skin tone, better collagen retention/production, and better hydration.

When comparing cocoa butter to commercially available products, studies have shown that both can have positive results, but only cocoa butter is free from potentially harmful or irritating ingredients.

4. Soothes Burns, Rashes and Infections

You can rub a small amount of pure cocoa butter into burnt skin to help skin replenish. Just make sure it’s pure and doesn’t contain any alcohol, fragrances/perfumes or other additives that can lead skin to become even more inflamed and sensitive.

It’s even gentle enough to be used as a natural treatment for eczema, dermatitis and skin rashes. Aloe vera gel or tea tree essential oil are two great additions for applying to burnt or damaged skin.

5. Helps Treat Mouth Sores

If the inside of your mouth is prone to developing painful sores, or your lips develop recurring blisters, try using a bit of cocoa butter to keep them moisturized. Preventing too much dryness on the inside of the lips and in the mouth is one way to help prevent sores and blisters from forming.

6. Makes a Great Shaving Cream

You can use cocoa butter in your tub to shave and hydrate skin at the same time. It melts easily in warm water and won’t clog your drain.

Use a small handful before shaving to prevent nicks and leave just-shaven skin feeling nice and smooth. After showering is another great time to slather it on, since heat opens up pores and makes it absorb products better.

7. May Help Improve Heart Health

While saturated fats used to be frowned upon and blamed for contributing to heart problems, today many researchers believe that plant-derived saturated fats can actually be beneficial for reducing the risk of cardiovascular diseases.

The polyphenolic components found in cocoa butter have been shown in certain studies to help lower inflammatory markers involved in atherosclerosis (hardening of the arteries), which is why cocoa is now considered an anti-inflammatory food.

Cocoa also seems to help with lipid (fat) metabolism and is linked with a decreased risk for vascular events, such as a heart attack.

8. Provides Antioxidants That May Fight Inflammation

Some antioxidants remain in cocoa butter even after it’s separated from the beans’ solids, which means it may be beneficial for lowering inflammation.

Many studies have shown that plant polyphenols exert antioxidant powers within the immune system, fighting inflammation, DNA damage and cellular mutations, which are the underlying cause of diseases like cardiovascular disease, cancer and autoimmune conditions.

9. Provides Fatty Acids That Support Brain Health

Fats in your diet, especially cholesterol and saturated fat, are vitally important for brain health and maintaining a positive mood, in addition to supporting hormone production and controlling your appetite. Fats serve as building blocks for brain cells and are needed to make to sex hormones, including estrogen, progesterone and testosterone, which control numerous bodily processes.

In addition, research reveals that “most findings support the beneficial effect of cocoa flavanols on cognitive function and neuroplasticity in young adults, suggesting that the inclusion of cocoa powder or high-cocoa flavanols products may be a realistic and reasonable preventive approach on neurodegenerative diseases and cognitive decline. Furthermore, short and middle-term effects of daily cocoa intake may provide young adults with a better cognitive performance in verbal learning, memory, and attention favoring academic achievement.”

What About Cocoa Butter for Stretch Marks?

Around the internet, one of the most popular uses for cocoa butter is preventing or treating stretch marks, especially during pregnancy. Does this method actually work? Overall, study results have been mixed regarding its efficacy for getting rid of stretch marks.

Many people report improvements in visible stretch marks after using it, but certain studies have found that, compared to placebo treatments, women don’t actually show significantly more improvements when using lotion made with cocoa butter. There’s no harm in trying it for preventing stretch marks, but it doesn’t seem to reverse those that have already formed.

Risks and Side Effects

Cocoa products are high in fat and calories, which means it’s best to consume them in small to moderate amounts.

In addition, cocoa and chocolate products are common allergens, so be aware of any signs of a food allergy when using cocoa products.

If you’re looking for the most bang for your buck in terms of antioxidant content, focus on having dark chocolate from cocoa powder rather than cocoa butter. Cocoa powder has been shown to have higher polyphenol content, especially when you go for the dark stuff and make sure it’s a high percentage. (Research shows you can obtain the highest phenolic content from cocoa by eating dark chocolate/dark “baking chocolate.”)

Cocoa Butter vs. Other Moisturizers

Shea Butter

Since they have similar uses and benefits for the skin, it might really come down to preference when it comes to using shea butter versus cocoa butter on your skin. Both are hydrating, time-old ways to treat chapped lips and prevent dryness. You can also use both together to boost their effects, especially if you have eczema or psoriasis.

Two of the differences between these products are their smell and how they can be used. Many people prefer cocoa butter’s tropical smell over shea butter’s very mild fragrance. On the other hand, shea butter has a neutral smell that means it blends well with other essential oil scents.

Cocoa butter is also used to cook with, while shea butter is used only topically on the skin.

Coconut Oil

These two products have similar hydrating properties, as the benefits of coconut oil for skin mimic those of cocoa butter. However, coconut oil has some added benefits, including antibacterial properties. This might make it more practical for you to keep at home, since it has dozens of different uses in the kitchen and bathroom.

Coconut oil contains fatty acids that keep skin healthy and clean, including capric acid, lauric acid and caprylic acid. It melts when rubbed into the skin or heated, and it has a smooth feel and pleasant smell/taste.

Feel free to use both together or for different purposes, such as cocoa butter on your lips but coconut oil on your hair.

How to Use

Cocoa butter remains solid at room temperature but melts at higher temps, such as those within the human body. This is what allows it to be rubbed into the skin and what makes it a good fat to cook or bake with.

It has a melting point of around 93–101 degrees Fahrenheit, which means it becomes liquid once ingested or sometimes when applied topically. It’s ability to melt gives it an attractive “mouth feel” when added to chocolate or when used in creamy lotions.

The Best Cocoa Butter Products to Buy:

Where can you buy cocoa butter? Look in health food stores, Asian markets and online.

Ideally, purchase organic, pure cocoa butter. Cocoa butter prices vary depending on the type of product. Pure cocoa butter gives you the most benefits, but it’s harder to find and more expensive than blended products that mix cocoa butter with other fillers or oils.

How can you tell if a cocoa product is high quality? Read ingredient labels, and look at the color. Pure cocoa butter usually has a lighter color than commercial cocoa butters, which tend to be a deeper yellow.

When purchasing cocoa butter, try to avoid kinds that are sold as white, silky lotions and come in pump bottles or squeezable bottles. Products like this might contain some cocoa butter, but they’re far from pure and likely contain many other additives, which is exactly how they stay one uniform texture and color (which real cocoa butter doesn’t do).

You can make your own easy-t0-use cocoa butter sticks at home, which ensures that you get the most benefits and put the least amount of junk on your skin.

Buy a slab of real cocoa butter online or from a natural retailer, and then break off or shave off a little piece and put it inside an old chapstick container. You can rub this directly into your skin and easily keep it in your bag or elsewhere, or you can simply mash up the solid butter and add several drops of essential oils to make a silky homemade body butter lotion.

Because it’s so stable, it’s believed to last for more than two years. Many people keep the same jar of cocoa butter for two to five years, since its saturated fat is resilient against rancidity and spoilage.

Cooking and Cocoa Butter Recipes:

One of the biggest advantages of cocoa butter is that it’s a very “stable” fat, meaning it isn’t likely to spoil and become rancid when heated. Unlike more delicate fat sources, such as those rich in polyunsaturated fat (like vegetable oils) or monounsaturated fat (like olive oil), saturated fats retain their nutrients and chemical composition easily even when manufactured and used in cooking. This helps preserve many of the benefits of cocoa butter, such as its antioxidants.

If you want to use cocoa butter for cooking, here’s some ideas and tips:

• One of the most popular ways to cook with cocoa butter is to make homemade chocolate by combining it with coconut palm sugar, maple syrup or raw honey, and cocoa powder.
• You can also melt it into a raw chocolate syrup or make a chocolate mousse.
• Try it in this Soft, Chewy Chocolate Chip Cookies Recipe or Dark Chocolate Soufflé Recipe.
• Desserts might be its most popular use, but raw cocoa butter also makes a great butter or dairy substitute and can be used in various ways, just like coconut oil.

Is cocoa butter vegan? Yes, since it doesn’t actually contain any real butter (a dairy product) at all but rather comes from a plant.

Final Thoughts

• What is cocoa butter? It’s a natural, meltable oil that’s extracted from the cocoa beans, which are seeds from the Theobroma cacao L. plant. It’s the fat source used to make chocolate and is also great for naturally moisturizing skin.
• Not only is this butter completely edible, but cocoa butter products are also used to make hydrating skin lotions, creams, lip glosses, chapsticks and other beauty ointments.
• Its benefits include hydrating skin; healing chapped lips; fighting signs of aging; soothing burns, rashes and infections; treating mouth sores; working as a shaving cream; supporting cardiovascular health; and potentially reducing inflammation.

The post 9 Cocoa Butter Benefits and Uses for Dry Skin and More appeared first on Dr. Axe.

To date, there are over 1,500 studies showing coconut oil to be one of the healthiest foods on the planet. Coconut oil uses and benefits go beyond what most people realize, as coconut oil — made from copra or fresh coconut flesh — is a true superfood.

It’s no wonder the coconut tree is considered the “tree of life” in many tropical locations.

There’s no doubt that many people are confused about whether or not they should consume coconut oil regularly, especially after the American Heart Association’s report on saturated fats that recommended reducing saturated fats from your diet. This doesn’t mean that people should avoid consuming any of it.

In fact, the American Heart Association (AHA) recommends sticking to 30 grams per day for men and 20 grams per day for women, which is about 2 tablespoons or 1.33 tablespoons of coconut oil, respectively.

In addition, we should highlight that the American Heart Association did point out that we don’t have to completely avoid saturated fat, and that’s because we actually need it. It works to enhance our immune function and protect the liver from toxins.

While the AHA is focused on how saturated fats may increase LDL cholesterol levels, we need to remember that coconut oil works to reduce inflammation naturally. Reducing inflammation should be everyone’s biggest health goal, as it is the root cause of heart disease and many other conditions.

So despite the questions about whether or not coconut oil is healthy, consuming it can reduce inflammation, support cognitive and heart health, protect organs, and boost energy levels.

What Is Coconut Oil?

Coconut oil is made by pressing dried coconut meat, called copra, or fresh coconut meat. To make it, you can use a “dry” or “wet” method.

The milk and oil from the coconut are pressed, and then the oil is removed. It has a firm texture at cool or room temperatures because the fats in the oil, which are mostly saturated fats, are made up of smaller molecules.

At temperatures about 78 degrees Fahrenheit, it liquifies. It also has a smoke point of about 350 degrees, making it a great option for sautéed dishes, sauces and baked goods.

This oil is also easily absorbed into the skin because of its smaller fat molecules, making coconut oil for skin a viable skin and scalp moisturizer.

Coconut Oil Benefits

According to medical research, the health benefits of coconut oil include the following:

1. Helps Treat Alzheimer’s Disease

The digestion of medium-chain fatty acids (MCFAs) by the liver creates ketones that are readily accessible by the brain for energy. Ketones supply energy to the brain without the need for insulin to process glucose into energy.

Research has shown that the brain actually creates its own insulin to process glucose and power brain cells. Studies also suggest that as the brain of an Alzheimer’s patient loses the ability to create its own insulin, the ketones from coconut oil could create an alternate source of energy to help repair brain function.

A 2020 review highlights the role of medium chain triglycerides (such as MCT oil) in the prevention of Alzheimer’s disease because of their neuroprotective, anti-inflammatory and antioxidant properties.

2. Aids in Prevention of Heart Disease and High Blood Pressure

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol)  in your body, but also help convert the LDL “bad” cholesterol into good cholesterols.

A randomized crossover trial published in Evidence-based Complementary and Alternative Medicine found that daily consumption of two tablespoons of virgin coconut oil in young, healthy adults significantly increased HDL cholesterol. Plus, no major safety issues of taking virgin coconut oil daily for eight weeks were reported.

Another more recent study, published in 2020, had the same results and concluded that coconut oil consumption results in significantly higher HDL cholesterol than nontropical vegetable oils. By increasing the HDL in the body, it helps promote heart health and lower the risk of heart disease.

3. Treats UTI and Kidney Infection and Protects the Liver

Coconut oil has been known to clear up and improve UTI symptoms and kidney infections. The MCFAs in the oil work as a natural antibiotic by disrupting the lipid coating on bacteria and killing them.

Research also shows that coconut oil directly protects the liver from damage.

Coconut water also helps hydrate and support the healing process. Doctors have even injected coconut water to clear up kidney stones.

Coconut is a powerful superfood, which is evident given all of these tremendous coconut oil health benefits.

4. Reduces Inflammation and Arthritis

In an animal study in India, the high levels of antioxidants present in virgin coconut oil proved to reduce inflammation and improve arthritis symptoms more effectively than leading medications.

In another recent study, coconut oil that was harvested with only medium heat was found to suppress inflammatory cells. It worked as both an analgesic and anti-inflammatory.

5. Cancer Prevention and Treatment

Coconut oil has two qualities that help it fight cancer, including the ketones produced in the oil. Tumor cells are not able to access the energy in ketones and are glucose-dependent.

The second quality is the medium-chained fatty acid content in coconut oil. As the MCFAs digest the lipid walls of bacteria, they also can kill the helicobacter pylori bacteria that is known to increase the risk of stomach cancer.

Plus, research shows that lauric acid found in coconut oil may have anticancer actions by triggering anti-proliferation and pro-apoptotic effects.

6. Immune System Boost (Antibacterial, Antifungal and Antiviral)

Coconut oil’s lauric acid (monolaurin), which has been shown to reduce candida, fight bacteria and create a hostile environment for viruses. Many diseases today are caused by the overgrowth of bad bacteria, fungi, viruses and parasites in the body.

A 2020 review indicates that it has antimicrobial activity and helps activate the anti-inflammatory nature of the immune response in the human body.

You can replace grains and sugar in your diet with coconut oil as your natural fuel source when you’re sick. Sugar feeds the growth of bad bacteria.

Instead, take one tablespoon of coconut oil three times daily when sick, and consume plenty of vegetables and bone broth as well.

7. Supports Memory and Brain Function

In a 2004 study published in the Journal of Neurobiology of Aging, researchers found that the MCFAs in coconut oil improved the memory problems in older subjects.

Across all the patients there was a marked improvement in their recall ability after taking this fatty acid. The MCFAs are absorbed easily in the body and can be accessed in the brain without the use of insulin. Thus, they are able to fuel brain cells more efficiently.

8. Improves Energy and Endurance

Coconut oil is easy to digest. It also produces a longer sustained energy and increases your metabolism.

Studies indicate that when taking a quality unrefined coconut oil, you can get the most coconut oil benefits as its MCFAs are sent directly to the liver to be converted into energy.

Today, many triathletes use coconut oil as their source of fuel during training and races for long-distance events.

You can make a homemade energy fuel by mixing coconut oil, raw honey and chia seeds together. Simply put together one tablespoon of each, and consume 30 minutes prior to exercise.

9. Aids Digestion and Reduces Stomach Ulcers and Ulcerative Colitis

Coconut also improves digestion as it helps the body absorb fat-soluble vitamins, calcium and magnesium. If coconut oil is taken at the same time as omega-3 fatty acids, it can make them twice as effective, as they are readily available to be digested and used by the body.

Research suggests that coconut oil can help improve bacteria and gut health by destroying bad bacteria and candida. Candida imbalance, in particular, can decrease stomach acid, which causes inflammation and poor digestion.

All this together means coconut oil benefits digestive health and helps treat or prevent stomach ulcers and ulcerative colitis.

10. May Help Reduce Symptoms of Gallbladder Disease and Pancreatitis

An animal study published in the Journal of Animal Sciences shows that the MCFAs of coconut oil do not need the pancreatic enzymes to be broken down, so taking coconut oil eases the strain on the pancreas.

Additionally, this superfood is so easy to digest that it has been known to improve the symptoms of gallbladder disease as well. Replace other long-chain fats with coconut oil to improve gallbladder and total body health.

11. Can Improve Skin Issues (Burns, Eczema, Dandruff, Dermatitis and Psoriasis)

Coconut oil is wonderful as a face cleanser, moisturizer and sun screen, but it can also treat many skin disorders. The fatty acids (caprylic and lauric) in coconut oil reduce inflammation internally and externally and moisturize, making them a great solution for all types of skin conditions.

It protects the skin and has many antioxidants that make it ideal for healing the skin. In addition, the antimicrobial properties balance out the candida or fungal sources that can cause many skin conditions.

12. Helps Prevent Gum Disease and Tooth Decay

Oil pulling with coconut oil has been used for centuries as a way to cleanse the mouth of bacteria and help heal periodontal disease. Plus, research shows that in addition to offering several oral perks, oil pulling with coconut oil also has a beneficial effect on overall health.

Coconut oil is one of the most effective oils for oil pulling due to its high concentration of antibacterial MCFAs.

By swishing the oil in your mouth, it denatures the bacteria and sticks to it. Removing oral bacteria greatly reduces your risk of periodontal disease.

If you want to heal your gums and repair your teeth, try oil pulling three times a week for 20 minutes a day.

13. Support Bone Health

Oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil has such high levels of antioxidants, which help fight free radicals, it is a leading natural treatment for osteoporosis.

Coconut oil increases calcium absorption in the gut. Research on osteoporosis has found that coconut oil not only increases bone volume and structure in subjects, but also decreased bone loss due to osteoporosis.

14. Helps with Type 2 Diabetes

When cells refuse to respond to insulin and no longer take in glucose for energy, they’re considered insulin-resistant. The pancreas then pumps out more insulin to compensate and creates an overproduction cycle.

Insulin resistance is the precursor to type 2 diabetes.

Studies suggest that the MCFAs in coconut oil help balance the insulin reactions in the cells and promote healthy digestive process. They take the strain off the pancreas and give the body a consistent energy source that is not dependent on glucose reactions, which can prevent insulin resistance and type II diabetes.

15. Coconut Oil for Weight loss

Because of the energy-creating abilities of coconut oil and the fact it’s a no-carb oil, it is no wonder that it is beneficial for losing weight. It helps burn fat and calories, decrease appetite, and in studies it has been especially helpful in losing belly fat.

Coconut’s ability to help you shed fat has been well-established. A 1985 study published in the Journal of Toxicology and Environmental Health found that a single injection of capric acid resulted in “initially rapid, then gradual decrease in food consumption and a parallel loss of body weight” in male rats.

It might seem counterintuitive to assume that eating coconut oil (a fat) will contribute to fat loss, but it is actually quite logical. The key to understanding this phenomenon lays in the multidimensional ability of the MCFAs to control a variety of physiological processes.

For example, in the 1985 study mentioned above, it was discovered that capric acid shows significant improvements in thyroid function, helps lower resting heart rate and assists your body in burning fat for energy.

More recently, the Obesity Research Journal published a study from Boston University Medical School that gives us a clue why MCFAs have fat-burning ability. Testing the effects that MFCAs have on fat breakdown, adipose (fatty) cells in rats were pretreated with caprylic acid. Researchers observed that fat breakdown occurred at such a significant level that it literally mimicked the characteristics of fasting.

Fasting, in this sense, is not to be regarded as negative, but positive in that the body uses its energy reserves most effectively and speeds up the breakdown of needless fat reserves. In the words of the researchers who conducted this study, “Such changes could contribute, in part, to weight loss in animals and humans associated with dietary medium-chain fatty acids.”

16. Building Muscle and Losing Body Fat

Research suggests that MCFAs aren’t just good for burning fat and decreasing metabolic syndrome — they are also great for building muscle. The MCFAs found in coconut are also used in popular muscle-building products like Muscle Milk™.

The vast majority of heavily produced supplements, however, use processed forms of MCFAs. By eating actual coconuts instead, you get the “real deal,” so try adding a half-tablespoons of the oil to a homemade protein smoothie.

17. Coconut Oil Benefits for Hair Care

If you have dandruff or dry hair, coconut oil has the perfect fatty acids to help improve these conditions. In fact, there is so much coconut oil can do for hair.

You can make homemade coconut lavender shampoo to improve your hair and use straight coconut oil as an all-natural hair conditioner.

To get rid of dandruff and thicken hair, massage one tablespoon of coconut oil mixed with 10 drops of rosemary essential oil into your scalp for three minutes. Then shower 30 minutes later.

18. Candida and Yeast Infections

A study published in the journal Antimicrobial Agents and Chemotherapy found the capric acid and lauric acid in coconut oil made for an effective natural treatment for candida albicans and yeast infections.

To effectively kill candida and treat yeast infections, remove processed sugar and refined grains from your diet, and consume plenty of healthy fats. Take one tablespoon of coconut oil three times daily as a supplement.

19. Coconut Oil for Anti-Aging

Research published in the medical journal Food and Function found that coconut oil improves antioxidant levels and can slow aging. Coconut oil works by reducing stress on the liver and lowering oxidative stress.

Also, researchers found that coconut oil may support detoxification because of how it works with the liver.

To naturally slow aging, take one tablespoon of coconut oil with antioxidant-rich berries for breakfast. You can also apply it directly to skin for additional health benefits and smoothing.

20. Coconut Oil for Hormone Balance

The health benefits of coconut oil include hormone balance as well. Coconut oil may help naturally balance hormones because it’s a great source of saturated fat, including lauric acid.

Studies have found that coconut oil may be an excellent fat to eat during menopause and also may have positives effects on estrogen levels.

In order to naturally balance hormones, reduce sugar and grain consumption, and load up on healthy fats from coconut, avocado, flaxseeds and ghee. You can also consume other coconut forms, such as coconut butter or coconut water.

Nutrition Facts

To understand its nutritional impact, it’s important to understand the few types of coconut oil that are available on the market:

Virgin coconut oil: Virgin coconut oil is the least refined and most beneficial. It’s made with copra, or dried coconut meat, that’s removed from the shell and pressed to extract the natural oils. It typically has a great nutty and sweet flavor.

Within this category, you’ll see oil that’s been produced using a “wet-milling” method, which means that it’s extracted from fresh coconut meat, and oil that’s been produced with a dry method, as dried copra is used instead. Sometimes you’ll see “extra-virgin coconut oil,” but there really is not difference between virgin and extra-virgin when it comes to coconut oil, so either option is a great choice.

Refined coconut oil: Refined coconut oil has gone through a refining process that involves bleaching and deodorizing the oil. Unlike virgin coconut oil, refined oils don’t have a noticeable coconut taste or aroma. They are not recommended because many of them are made with high temperatures and harsh chemicals, both of which can destroy the oil’s beneficial antioxidants.

Those types differentiated, thousands of studies have been conducted to uncover the secrets of this amazing superfood: namely healthy fats called medium-chain fatty acids. These unique fats include:

• Caprylic acid
• Lauric acid
• Capric acid

Around 62 percent of the oils in coconut are made up of these three healthy fatty acids, and 91 percent of the fat in coconut oil is healthy saturated fat. This fat composition makes it one of the most beneficial fats on the planet.

Most of the fats we consume take longer to digest, but MCFAs found in coconut oil provide the perfect source of energy because they only have to go through a three-step process to be turned into fuel, as opposed to other fats that have to go through a 26-step process!

Unlike long-chain fatty acids found in plant-based oils, MCFAs are:

• Easier to digest
• Not readily stored as fat
• Antimicrobial and antifungal
• Smaller in size, allowing easier cell permeability for immediate energy
• Processed by the liver, which means that they’re immediately converted to energy instead of being stored as fat

One tablespoon of coconut oil contains about 120 calories, 14 grams of fat, no fiber, no cholesterol and only trace amounts of vitamins and minerals.

All things considered, the MCFAs present in coconut copra make it a true superfood, and it’s why coconut oil health benefits are so plentiful and amazing.

Risks and Side Effects

There are rarely any side effects for coconut oil.

Research shows that, occasionally, a contact allergy may occur for certain individuals who are allergic to coconuts. Some of the cleaning products created by coconut oil have been known to cause contact allergies as well, but it is not common.

In fact, coconut oil is known for reducing side effects of many medications. For instance, studies show that it can reduce the symptoms and side effects of cancer treatments.

Keep in mind that refined or processed coconut oil can be bleached, overheated past the preferred melt point and chemically processed to increase its shelf life. Processing the oil changes the chemical makeup, and the fats are no longer good for you.

Avoid hydrogenated oils whenever possible, and choose extra virgin coconut oil instead.

How to Use

When purchasing coconut oil, choose an extra virgin coconut oil. This type offers the greatest coconut oil benefits.

Opt for virgin, wet-milled, unrefined, organic coconut oil to ensure you get pure coconut oil. Refined versions, like with other foods, are not as beneficial and lose key nutrients.

What can coconut oil be used for?

1. Cooking and Baking

Coconut oil can be used for cooking and baking, and it can be added to smoothies. It’s my oil of choice, since unrefined, natural, organic coconut oil adds a nice coconut flavor but does not contain the harmful toxins other hydrogenated cooking oils often do.

Plus, adding it to your food or smoothies helps boost energy quickly, and it’s easier to digest than other types of oils. Some ways to use it in your food include:

• Sautéing veggies and meats
• Adding a creaminess to your coffee
• Adding nutrients to your smoothie
• Replacing unhealthy fats in baked goods

2. Skin and Hair Health

How do you apply coconut oil to your body? You can simply apply it topically directly to your skin or as a carrier oil for essential oils or blends.

Rubbing it into your skin right after you shower is especially beneficial. It works as a great moisturizer, and it has antimicrobial properties that boost skin and hair health.

Some ways to use it for your skin and hair include:

• Using as a natural skin moisturizer
• Fighting premature aging
• Creating a natural wound salve
• Making an antifungal cream
• Making a natural hair conditioner
• Treating dandruff
• Detangling hair

3. Mouth and Teeth Health

It can be used for oil pulling, which is an Ayurvedic practice that works to detoxify the mouth, remove plaque and bacteria, and freshen breath. Swish one tablespoon of coconut oil in your mouth for 10–2o minutes, and then dump the oil into the trash.

4. DIY Natural Remedy Recipes

Coconut oil has antimicrobial properties, making it an excellent ingredient in DIY natural remedy recipes that are used to fight infections and boost immunity. Some recipes that can be made with coconut oil are:

• lip balms
• homemade toothpaste
• natural deodorant
• shaving cream
• massage oil

5. Household Cleanser

Coconut oil works as a natural dust preventer, laundry detergent, furniture polish and homemade hand soap. It kills bacteria and fungus that may be growing in your house, and it keeps surfaces looking shiny too.

Conclusion

• Is consuming coconut oil good for you? The answer is yes. In appropriate amounts (about 2 tablespoons per day or less), its advantages are immense, and they don’t stop with these 20.
• It helps the body in so many ways, which is due, in large part, to the medium-chained fatty acid content. Not only that, but coconut oil for dogs has benefits as well.
• MCFAs are easier to digest quickly used for energy, help boost cognitive health, work to improve HDL cholesterol levels and more.
• You can use coconut oil in so many ways — from cooking and baking to adding it to smoothies and coffee, using it as an ingredient in DIY natural remedy recipes, and using it for oil pulling.
• Remember to always opt for a pure, unrefined organic products.

The post Coconut Oil Benefits for Your Brain, Heart, Joints & More appeared first on Dr. Axe.

By now, you may have heard that low-fat diets aren’t all they’re cracked up to be. Did you know that monounsaturated fat in particular has powerful health benefits?

Over the years, research has slowly proved the fallacy of the “all fat is bad” argument. In fact, we now understand that fats are necessary parts of a healthy lifestyle and body. Monounsaturated and polyunsaturated fats are “essential,” meaning that your body doesn’t produce them on its own and must get them via dietary intake.

Would you be surprised to know that monounsaturated fats can help prevent depression, protect you from heart disease and even prevent certain kinds of cancer? As many people are discovering on the keto diet, these fats are an important element in many of the body’s processes and are also associated with lower body fat content. It’s true.

So, don’t write off fat in your diet. It’s important … and, of course, delicious, too.

What Is Monounsaturated Fat?

There are three fats commonly found in a diet, and all three have different effects and benefits. These three are saturated fat, monounsaturated fat and polyunsaturated fat. It’s important to understand the benefits of the three naturally occurring types of fats in order to include them in your diet properly, as low-fat diets have many risks, including decreased brain function, poor brain health and hormone imbalance.

A fourth type, trans fat, is an extremely unhealthy byproduct of industrial fat production and should be avoided at all costs. In fact, this type of fat is so dangerous and highly associated with instances of heart disease, high cholesterol and obesity that the U.S. Food and Drug Administration issued a ban on these fats in 2015, giving a three-year limit on their elimination from all processed foods.

In addition, the U.S. Dietary Guidelines Advisory Committee released a groundbreaking recommendation to change its recommended dietary fat intake to include no upper limit on the three healthy types of fats. This was the first time in 35 years any change had been made to the former fat intake guideline.

The committee even took it a step further to say that it does not recommend low-fat diets or lifestyles for obesity prevention. This is a huge positive leap.

Fats are essential parts of your body’s ability to function. From body temperature to weight management, maintaining a good level of healthy fats in your body is extremely important to long-term health.

The truth is that we have heard in the U.S. for decades that low-fat diets are the way to maintain the lowest amount of body fat and stay healthy, but that’s not necessarily true. While it’s true that an overwhelming amount of fat in one’s diet may contribute to weight gain, this is true of any food that contains a high number of calories. Fats are a necessary part of any healthy diet, and you’ll understand why very soon.

Monounsaturated fat is a fatty acid with one double bond in the fatty acid chain with the remainder single-bonded. The melting point of monounsaturated fats, or MUFAs, is between that of saturated fats and polyunsaturated fats (PUFAs), meaning that they’re liquid at room temperature and begin to solidify when refrigerated.

Like all fats, MUFAs contain nine calories per gram and should be consumed in moderation in order to regulate calories to acceptable daily intake levels.

The most common MUFA found in food is oleic acid, a fatty acid that occurs naturally in vegetable and animal oils, especially olive oil. Monounsaturated fats are found often in foods like olive oil, nuts, avocados and whole milk.

Scientifically, research shows that children with high levels of unsaturated fats in their diets have better “serum lipid profiles,” meaning that they actually have less lipids, or fats, in their blood. While this seems counterintuitive, it actually shows that your body was created to process dietary fat in a positive way.

The Mediterranean diet has been highly observed over the years because of its high-fat foods — not surprisingly, if you understand the purpose of unsaturated fats, people in these countries seem to have lower risks of heart disease and certain cancers as opposed to those on the traditional Western diet.

Related: Safflower Oil for Skin and Beyond: Benefits, Uses and Side Effects

Health Benefits

1. Protects Against Heart Disease

The most well-documented benefit of consuming monounsaturated fats is the potential for keeping your heart healthy, especially in terms of replacing high levels of saturated fats with MUFAs. Consuming higher levels of MUFAs than saturated fats has a protective effect against metabolic syndrome, a cluster of disorders that increase a person’s risk for cardiovascular disease.

One study published in the Journal of Nutrition focused on the occurrence of atrial fibrillation, a common type of arrhythmia associated with decreased blood flow to the heart, in women with cardiovascular disease. The results suggested a connection between healthy dietary fat intake and lowered risk of atrial fibrillation.

Researchers have also found that diets high in monounsaturated fat have positive effects on children with high cholesterol and other cardiovascular disease risk factors — even more, in fact, than diets high in PUFAs.

Part of why MUFAs are so important dietarily is because they have anti-inflammatory properties that contribute to the overall health of the body. Because inflammation is at the root of most diseases, any dietary substitution you’re able to make to reduce internal inflammation increases your ability to stave off common diseases and maintain a consistent level of health throughout your life.

2. Can Improve Insulin Sensitivity and Helps Your Body Use Fat Properly

Another contributing factor to the declining health of much of the Western world is the prevalence of insulin resistance. Considered a very common condition, insulin resistance affects over 3 million people in the U.S. every year.

It impacts equally across age groups after the age of 18 and is marked by the body’s inability to process and release insulin at correct levels. This causes glucose to build up in your bloodstream and often leads to type II diabetes.

Losing weight and exercising regularly can help decrease insulin resistance, but there are specific dietary actions you should take to increase your insulin sensitivity, one of which is to decrease the saturated fats in your diet and replace them with monounsaturated fats.

A root cause of insulin resistance is adipose tissue dysfunction. Adipose tissue, or fat tissue, serves a purpose in the body by storing triglycerides in the body when you take in more calories than you need at that exact moment, then release that energy during fasting or starvation periods as free fatty acids and glycerol.

When this process happens, the fat tissue secretes a large number of peptides (compounds of amino acids) that have great positive impact on the brain, liver and skeletal muscles, keeping them in homeostasis and maintaining a level metabolism.

When the body experiences adipose dysfunction, however, the fat cells fail to release the appropriate amounts of peptides and fatty acids into the body, causing insulin resistance and a reduced ability to maintain a healthy weight. It’s most commonly experienced by people with excess or far too little body fat.

The good news is that replacing saturated fats in your diet with a higher level of monounsaturated fats not only increases insulin sensitivity, but also helps reverse adipose dysfunction. In fact, these fats have a positive effect on adipose dysfunction even in cases of obesity. That’s why monounsaturated fat can be so effective in weight loss.

3. Helps You Manage Weight

Diets high in MUFAs aren’t only helpful regarding weight loss because of their impact on adipose dysfunction. They’ve also proved to help patients with elevated levels of certain liver enzymes (a precursor to liver disease) decrease weight, waist circumference and cholesterol, along with other obesity-related factors.

Other research has investigated the ability of MUFAs and PUFAs in various combinations to help subjects lose weight. These studies determined that a concentration of 60 percent monounsaturated fats, with a ratio of 1:5 saturated fats to unsaturated fats, showed the highest occurrence of body fat loss and ability to prevent further fat concentrations within the body.

4. Can Improve Your Mood

Are you feeling better yet? Good. Because eating more monounsaturated fats is even good for your mood.

Replacing saturated fats with monounsaturated fats in your diet can reduce anger levels as well as increase your daily physical activity and resting energy expenditure, meaning you burn more calories while at rest.

Further research out of the University of Las Palmas de Gran Canaria in Spain focused specifically on depression found an inverse relationship between high-MUFA and PUFA diets and risk of depression. Studying more than 12,000 candidates who initially were free of depression, researchers found that not only did high levels of mono- and polyunsaturated fats in the diet indicate a lower instance of depression, but a “detrimental relationship” was found between consuming large amounts of dangerous trans fat and depression risk.

This may be due, in part, to the activation of dopamine within the body. Dopamine must be activated in order to feel emotions of contentment and happiness, and high levels of only saturated fats in the diet inhibit dopamine from signaling happiness to your brain.

This is why you should ensure you get enough MUFAs and PUFAs when following a depression diet treatment plan.

5. May Strengthen Bones

Monounsaturated fats allowed bones to absorb calcium efficiently in animal research, leading to denser bones and less occurrence of brittle bones and conditions like osteoporosis. Conversely, diets high in saturated fats and low in unsaturated fats are associated with lower bone density and reduced calcium absorption in animal studies.

In addition, healthy fatty acid intake among adults aged 20–59 was associated with healthier bone density in a study published in 2023.

6. May Reduce Cancer Risk

For decades, experts have debated the impact of high-fat diets on the risk of cancer. While some research has been inconclusive, a lot of recent material supports the hypothesis that diets high in fat, especially unsaturated fats, lend themselves to a reduced risk of certain cancers.

Thus, foods high in MUFAs are potential cancer-fighting foods.

In the case of endometrial cancer, all three common beneficial fat types were observed. Interestingly, saturated and monounsaturated fat had an inverse correlation with the risk of this cancer, while polyunsaturated fat had no notable correlation. Of the two that indicate a lower risk of endometrial cancer, MUFAs were associated with the largest drop in that risk.

Diets high in monounsaturated fats were also observed in relation to hepatocellular carcinoma (HCC), a form of liver cancer. HCC is a very under-researched cancer, especially in terms of how diet affects potential risk factors.

However, in a study over an 18-year period published in the International Journal of Cancer, researchers found that MUFA diets were associated with a smaller risk of HCC, while saturated and polyunsaturated fats had no correlation.

Another important area of research relating to MUFAs and cancer is the occurrence of breast cancer, which is perhaps the most controversial research topic in this area. Some experts disagree, and more research is still needed to understand the impact of dietary fats on breast cancer risk, but the current consensus is that monounsaturated fat has a possible impact on the occurrence of breast cancer.

One study in June 2016 took a step back to observe how the consumption of different types of fats during adolescence affected the breast density of developing girls. High breast density increases the risk of breast cancer in the future by four to five times, so this can be an important indicator of potential issues.

During adolescence, subjects were observed for the types of dietary fat they regularly consumed, then followed up with after 15 years to calculate levels of breast density. A fairly high correlation was discovered in women who consumed high levels of monounsaturated fats and lower breast density, a good indicator that they had a greatly decreased risk of breast cancer incidence.

Related: Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction

Monounsaturated Fat vs. Polyunsaturated Fat

These two types of unsaturated fats have some things in common but are both individually important in their own right. Here’s how monounsaturated fat and polyunsaturated fat stack up with one another:

• Both can help reduce LDL (“bad”) cholesterol and increase HDL cholesterol.
• Both have shown evidence of positively impacting mood.
• Both have anti-inflammatory properties, although polyunsaturated fat more so than monounsaturated fat.
• Both positively affect the heart, although there is more research explaining the complexities of a diet high in MUFAs and how it decreases the risk of heart disease.
• Both contain nine calories per gram.
• MUFAs help decrease the risk of many types of cancer, while PUFAs have more impact on brain health and cognitive function.
• MUFAs don’t have different fatty acid profiles, while PUFAs contain two separate types of fatty acids: omega-3s and omega-6s, which should be combined in equal amounts. Consuming too much omega-6 and not enough omega-3 is associated with its own list of problems.

Food Sources

Some of the best sources of monounsaturated fats are:

• Olives
• Extra virgin olive oil
• Avocados
• Almonds
• Peanuts
• Cashews
• Tea seed oil
• Eggs
• Red meat

Risks and Side Effects

As I’ve mentioned, it’s important to be aware of your fat intake, as a huge excess of calories (from any source) causes most people to gain unwanted belly fat. Moderation is key.

One study published in the Journal of Human Nutrition and Dietetics does link the presence of a high-fat diet (including all three of the good fats) with a higher occurrence of gallstone disease. If you’re at risk for gallstone disease, you should monitor your fat intake and report any symptoms of gallstones to your physician immediately.

Final Thoughts

• Monounsaturated fat is an important part of a healthy diet for everyone.
• A diet high in healthy fats is associated with healthy weight, while low-fat diets can be dangerous and unhelpful.
• Recent research and documents from the FDA and U.S. Dietary Guidelines Advisory Committee confirm the truth about MUFAs — that there should be no upper limit on dietary fats and that they support healthy fats as part of a healthy lifestyle.
• All three types of good fats (saturated fat, monounsaturated fat and polyunsaturated fat) should be consumed regularly, though research does indicate that it’s healthiest to consume less saturated fat than the other two types. Trans fat should be be avoided at all times and will soon be eliminated from all processed food in the U.S.
• Monounsaturated fats are an effective first line of defense against heart disease, insulin resistance, many cancers, bone weakness and mood problems.
• When possible, you should consume MUFAs in foods that are organic and as unprocessed as you can find. Certain olive oils, eggs and red meats that should contain MUFAs may not contain as much as you might expect because of the presence of GMOs and improper feeding and lifestyle of animals.

The post Benefits and Truth About Monounsaturated Fat appeared first on Dr. Axe.

I have good news! Not all cheese is bad for you, so if you’re a cheese lover, make sure you choose the healthiest cheese out there: feta. That’s right, feta cheese nutrition can actually support health.

Cheese is a delicious, savory addition to many dishes, but with the rise in popularity of processed dairy, it’s become a product many people avoid when sticking to a healthy diet.

Made from sheep and/or goat milk (often combined), feta cheese is a nutrient-rich option for getting the flavor you’re looking for without the guilt. Feta is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products.

However, it’s important to also remember that feta cheese, high in sodium and saturated fat, should be used sparingly, not every day.

What Is Feta Cheese?

The word “feta,” used by Greeks to describe this extremely popular cheese, comes from the Italian word fetta, which means “slice.” While the European Union now has specific qualifications of feta cheese, it’s possible to find “feta” cheese in other parts of the world that is made from cow or buffalo milk.

Feta is a soft brined cheese characterized by few to no holes, a tangy taste and no skin. Feta cheese nutrition depends on exactly what brand and type of feta you get. Traditional feta is made either from pure sheep’s milk or a combination of sheep’s and goat’s milk (and no more than 30 percent goat’s milk).

The earliest documented reference to the production of feta cheese was in Greece, in the eighth century B.C. The technology described in Homer’s Odyssey to create this cheese from sheep and goat milk is actually similar to the method modern shepherds employ. Popular in ancient Greece, feta cheese was vital to Greek gastronomy.

However, what we consider feta cheese today was first recorded in the Byzantine Empire under the name “prósphatos,” meaning “fresh.” Its brine storage and marketing were later explained by an Italian visitor to the island of Crete.

Feta Cheese Nutrition Facts

A one-ounce serving of feta cheese (about 28.4 grams) contains approximately:

• Calories: 75.1
• Total Carbohydrates: 1.1 g
• Total Fat: 6.1 g
  • Saturated Fat: 3.8 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 1.3 g
  • Trans Fat: 0 g
• Protein: 4 g
• Vitamin B12: 0.5 mcg (21% DV)
• Sodium: 323 mg (14% DV)
• Riboflavin: 0.2 mg (15% DV)
• Calcium: 140 mg (11% DV)
• Phosphorus: 95.5 mg (8% DV)
• Selenium: 4.3 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Related: Halloumi: Why You Should Try This Unique, Protein-Rich Grilling Cheese

Health Benefits

1. May Help Protect Against Cancer

Perhaps one of the most intriguing benefits of feta cheese nutrition is it’s a potential cancer-fighting food. As a calcium-rich food, feta cheese allows you to take advantage of research suggesting that calcium (combined with vitamin D) helps protect the body against various types of cancer.

It’s not just calcium in feta cheese nutrition that protects against cancer. The protein alpha-lactalbumin can be found in this Greek cheese as well, and when it binds to calcium and zinc ions, it has been suggested to have antibacterial and antitumor properties.

In addition, peptides found in this type of cheese have shown promising anti-cancer properties.

2. Supports Bone Health

You probably already know that calcium is good for your bones. It increases peak bone mass, especially in children and teens into those in their 20s. The greater your peak bone mass, the less risk you are at for osteoporosis and other conditions involving the loss of bone mass.

Feta cheese nutrition is certainly rich in calcium, and it’s been researched for its effects on enhancing bone health, showcasing the ability to strengthen bones.

3. Helps Boost Immune System

Another protein found in feta cheese nutrition is called histidine. This protein was initially considered important only in infant health but later was found essential in adults as well.

When histidine is combined with vitamin B6 (also found in feta cheese), it undergoes a molecular process to become histamine. That compound is part of the inflammatory process. Although it is generally important to remove foods that cause inflammation from your diet, a small degree of inflammation is what allows your immune system to fight disease.

Eating foods like feta cheese sparingly, combined with a diet high in antioxidants to protect from the damage of excess inflammation, can ensure a healthy immune system ready to fight disease the way it was originally designed. (Plus, as a bonus, feta cheese also holds probiotics, which also help your immune system fight infection and disease!)

4. Helps Maintain a Healthy Gut

Another good thing about feta cheese nutrition is that is provides you with helpful probiotics! Probiotics are the bacteria that line your gut. When they go out of whack, your body becomes a breeding ground for bacteria, yeast, fungi, parasites and many other very unsavory things.

Not only are probiotics immunity boosters, but they allow you to maintain a healthy gut and avoid many digestive problems common in high-stress lifestyles, especially in people who regularly consume GMOs, sugary foods and are exposed to antibiotics and other dangerous chemicals.

5. May Help Prevent Headaches

Feta cheese is a good source of vitamin B2 (riboflavin). Vitamin B2 has been known for a long time as a natural remedy for headaches, migraines included.

A diet rich in vitamin B2 can serve as a preventative method to limit migraines and other types of chronic headache.

6. Protects Eyes

Riboflavin is good for more than one part of your noggin! Studies show that people whose diets are high in vitamin B2 are at a lower risk of degenerative eye diseases, such as cataracts, keratoconus and glaucoma (all of which are associated with aging).

7. Can Help with Anemia

Anemia is related to a problem with the hemoglobin cell that carries oxygen throughout the body. When your body is unable to get enough oxygen to the cells and tissues, it becomes weak and fatigued.

Associated with low levels of iron, folic acid or vitamin B12, anemia can be naturally treated with certain foods and supplementation of the deficient nutrients. Therefore, the vitamin B12 (and small amount of iron) found in feta cheese can serve as part of a diet to fight anemia.

Recipes

Feta is generally used as a topping for salads and other types of food. You can use feta cheese raw or cooked.

Many recipes call for feta cheese crumbles, but you’ll also find many recipes that use slices of feta.

One of our best recipes involving feta is this Roasted Beet Salad. It’s a simple salad with antioxidant-rich beets, using feta cheese as a topping.

You may also enjoy feta in many Mediterranean Diet Recipes, including Cucumber Rollups. Just put some raw feta crumbles on sliced cucumber covered in hummus, along with red peppers.

Hungry for grilled cheese? Then I suggest using feta as part of this Avocado Grilled Cheese sandwich. Trust me, you will be really happy you did.

Risks and Side Effects

While feta cheese is significantly less allergenic than cheese derived from cow’s milk, it is still possible to be allergic to goat or sheep milk. Most people with a diagnosed cow’s milk allergy also find that their bodies recognize the same proteins in goat’s milk.

However, if you are sensitive but not allergic to cow’s milk, you will probably find products like feta to be a great alternative.

Another potential caution when consuming feta cheese is for those suffering from histamine intolerance. Histamine is a vital protein in small doses to help your body fight infection, but too much of it causes excess inflammation. People who suffer from histamine intolerance, unlike most people, have a very hard time breaking down histamine when it exists in high levels in the body and may experience allergy-like symptoms when consuming food containing the histamine protein.

If you experience symptoms like hives, sweating or swelling after consuming feta cheese or other goat/sheep milk products, stop eating, and consult your physician immediately.

Final Thoughts

• Feta cheese nutrition provides B vitamins, calcium, phosphorus and more.
• Benefits of feta cheese nutrition include its ability to protect against cancer, support bone health, boost immunity, maintain gut health, prevent headaches, protect eyes and help treat anemia.

The post Feta Cheese Nutrition: Is Feta Good or Bad for You? appeared first on Dr. Axe.

Is canola oil good or bad for you? When it comes to canola oil, some people view it as a healthy food while others avoid it at all costs. When there are two extremely passionate viewpoints, it can be very challenging to get to the bottom of it all.

On the one hand, detractors claim that canola oil is completely toxic, contains “the infamous chemical warfare agent mustard gas,” and causes very problematic conditions. On the other hand, supporters believe that canola oil is one of the healthiest oils on the planet and offers benefits because it’s rich in omega-3s, low in saturated fat and is a good source of oleic acid.

With so many oils on the market and so much talk about the different types of oil, it’s time to sift through the research and determine whether or not canola oil is good for you.

What Is Canola Oil?

Rapeseed oil is made from the rapeseed plant, specifically from the seeds of the rape or rapeseed plant, which is a member of the mustard (Brassicaceae) family. A genetically modified product, canola oil is a Canadian invention that’s backed by Canada’s government, cheap to manufacture, and many packaged or processed foods contain it.

It was in the early 1970s that canola was first bred from rapeseed at the University of Manitoba in Canada by Keith Downey and Baldur R. Stefansson. Canola oil was first created in the early 1970s as a natural oil, but in 1995, Monsanto created a genetically modified version of canola oil. As of 2005, 87 percent of canola grown in the U.S. was genetically modified, and by 2009, 90 percent of the Canadian crop was genetically engineered. (You can purchase non-GMO canola oil.)

In 1998, “the most disease- and drought-resistant canola variety to date” was developed using genetic modification, and this is how the majority of recent varieties are produced.

Is canola oil vegetable oil? Yes, it’s a type of vegetable oil so it’s also sometimes referred to as this as well.

Wild rapeseed oil contains large amounts of erucic acid, which is known to cause health problems. As a result, the canola plant was developed from rapeseed in order to use it to produce a food-grade canola oil with lower erucic acid levels.

The name of canola oil was originally LEAR (low erucic acid rapeseed) but for marketing purposes was changed to canola oil. This word was derived from the combination of “Canada” and “ola,” meaning oil.

Canola oil price is relatively cheap so it’s not surprising that there are many canola oil uses. The oil works well as an industrial oil and has been used in candles, soaps, lipsticks, lubricants, inks, biofuels and even insecticides.

Soon it began being sold as an edible food product. It’s been brought to market with the claim that it’s a wonder oil, low in saturated fats and a source of omega-3 fatty acids. But in its current hybridized and modified state, it may cause a  certain health issues.

Background

Canola oil was developed as the food industry began to search for healthy and cost-effective alternatives to saturated fats in oils. These saturated fats had come to the mainstream attention as a result of the American Heart Association and other U.S. government agencies spreading reports of saturated fats, often found in commonly used cooking oils, being bad for your heart health.

Many of these reports were particularly aimed at corn oil and soybean oil. As food manufacturers searched and experimented, they discovered rapeseed oil. Rapeseed oil is monounsaturated oil and low in saturated fat.

Food manufacturers continued their journey into refining rapeseed and canola oils until they came up with a formula in the late 1970s to genetically manipulate the rapeseed plant by seed splitting. This seed split oil produced canola oil with less erucic acid and higher amounts of oleic acid, which may benefit the heart, brain, mood, skin and cells. This was the oil referred to at the time as LEAR.

How Is Canola Made?

To use the trademarked “canola” name, canola oil ingredients include only one thing, canola oil, but that oil can’t contain more than 30 micromoles of glucosinolates and less than two percent erucic acid.

Canola oil is made from crushing the seeds of the canola plant to express the seeds’ oil content. Each tiny seed contains about 42 percent to 43 percent oil. The leftover canola meal is commonly used as animal feed.

It’s one of several vegetable oils that go through the process of being refined, bleached and deodorized. A solvent called hexane is used to chemically extract the oil from the seeds.

Does canola oil go bad? An unopened bottle has a shelf life of about two years before it goes bad. Most sources say that an open bottle of oil will become rancid in a year or less.

Nutrition Facts

Is canola oil good for you? As is true with any food, the key to understanding the health qualities of canola is to look at the entire nutritional profile and not just one or two components.

One tablespoons (14 g) of canola oil contains about:

• 124 calories
• 14 g fat
• 1 g saturated fat
• 8.9 g monounsaturated fat
• 3.9 g polyunsaturated fat
• 0.9 g trans fat, yet other reports claim that it is much more
• 10 mcg vitamin K
• 2.5 mg vitamin E

Canola oil is low in saturated fat, and the fatty acid breakdown is as follows:

• Saturated fat: 7%
• Monounsaturated fat: 64%
• Polyunsaturated fat: 28%

Canola oil’s polyunsaturated fats include linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (ALA), which is a plant-based omega-3 fatty acid. Canola oil usually has double the amount of omega-6 or omega-3, which is widely considered a healthy ratio for consumption.

Potential Risks

1. Heart health

Canola is marketed as a heart-healthy fat, but is it?

A 2018 study noted that participants who were overweight/obese and had a higher consumption of canola oil were more likely to have metabolic syndrome. This flies in the face of a 2013 report (funded by the Canola industry) that determined that canola oil lowered the risk of cardiovascular disease.

The 2018 study authors write that a “potential reason for the conflicting findings is that most of the studies included in that review used raw oil which restricts the interpretation of these studies, because canola oil is mostly used for frying, and heat can cause the loss of some of the beneficial components such as α-linolenic acid.”

A 2019 meta-analysis published in the Journal of the American College of Nutrition considered 27 trials comprising 1,359 participants. Results showed that canola oil consumption reduced total cholesterol and low-density lipoprotein cholesterol (LDL or “bad” cholesterol), especially compared to sunflower oil and saturated fat. Meanwhile, canola oil had no impact on other blood lipids such as high-density lipoprotein cholesterol (HDL), triglycerides, apolipoprotein A1 and apolipoprotein B.

More research is necessary.

2. Hypertension and Strokes

Previous studies have shown that the consumption of rapeseed oil and some other types of vegetable oils shortens the life span of stroke-prone and hypertensive animal subjects. Specifically, research carried out at the Nutrition and Toxicology Research Divisions of Ottawa discovered that rats bred to have high blood pressure and proneness to stroke died sooner when fed canola oil as the sole source of fat.

Additionally, the rats fed the non-canola oil-based diets lived longer than the rats fed canola oil.

Another study published in 2000 in Toxicology Letters specifically examined the effects of canola oil on blood coagulation time or how long it takes blood to clot in stroke-prone animal subjects. The study found that there was a “canola oil-induced shortening of blood coagulation time and increased fragility in [red blood cell membranes],” which may promote the occurrence of strokes in animal subjects that are stroke-prone.

3. Inflammation

Chronic inflammation is a health concern for many, and numerous animals studies point to canola oil increasing inflammation and oxidative stress.

A 2020 study that used a large yellow croaker fish, the researched noticed that a higher percentage of canola oil in the diet could hamper growth performance and liver health plus create more inflammation.

4. May Affect Memory

A 2017 study on mice found that chronic exposure to a canola-rich diet created both a significant increase in body weight along with memory problems. Authors went on to say that their findings did not support replacing olive oil with canola oil for most people.

Substitutes

While most vegetable oils (canola, corn, peanut, safflower, etc.) are sourced from GMO crops and/or are highly refined, here are some of the best oils for cooking and consuming raw.

1. Coconut Oil

Is coconut oil bad for you? The refined variety is chemically bleached and deodorized and is not the type you want if you’re looking for a healthier alternative to canola oil.

Coconut oil is best when it’s cold-pressed and virgin. Your coconut oil should smell like you’re on a beach in the Caribbean.

It contains medium-chain fatty acids that can support both fat loss and your nervous system.

2. Olive Oil

People often compare canola oil vs. olive oil. Olive oil has been shown to be one of the top healthy oils. Olive oil benefits are at the heart of the disease-fighting Mediterranean diet.

Look for an organic extra-virgin or cold-pressed olive oil that’s available in a darkly colored glass container. Many inferior, fake olive oils are mixed with cheaper, GMO vegetables oils so make sure it’s GMO-free.

It’s important to know that olive oil shouldn’t be cooked at high heat and its health benefits are best obtained when you used it uncooked. Olive oil is great in homemade salad dressings and for drizzling on finished products like cooked vegetables.

3. Ghee or Organic, Pasture-Raised Butter

High-quality butter or ghee both make a great canola oil substitute. Both butter and ghee benefits contain alpha lipoic acid and conjugated linoleic acid, which can promote weight loss.

Also, they contain healthy short chain fatty acids and have a higher heat threshold. When buying butter, stick with organic grass-fed varieties.

Remember, too, there’s a difference between butter and margarine. Stick with butter, as margarine often contains vegetable oils.

4. Avocado Oil

Avocado oil is a great cooking oil, as it has a high smoke point and mild flavor that goes with any dish you could imagine.

Avocado oil, along with olive oil, is a good source of monounsaturated fat, a beneficial dietary fat. It’s so healthy, in fact, if you visit France, it’s actually received prescription drug status there for its effects against arthritis.

The post Is Canola Oil Bad for You? Plus 4 Alternatives appeared first on Dr. Axe.

These days, what qualifies as a healthy cooking oil is pretty confusing. For instance, “vegetable oils” — such as corn oil, canola oil and sunflower oil— seem like they would be health-promoting considering they’re derived from “vegetables,” but this isn’t necessarily the case.

Corn oil is one type of vegetable oil that you’ll find in food products like:

• salad dressings
• shortenings
• margarines
• spreads
• sauces
• baked products like donuts and cake

Is corn oil healthy, or is corn oil bad for you? As you can tell from the list of foods above, corn oil makes its way into many processed and packaged foods that are lacking nutritional value.

On the other hand, corn oil has a high smoke point and does contain some vitamin E.

Let’s find out more below regarding the pros and cons of using this oil, plus other healthy fats to emphasize in your diet instead.

What Is Corn Oil?

Corn oil is derived from the germ of corn, meaning the part of corn that is capable of germinating and growing into more corn.

It’s considered a “refined oil” because it goes through a lengthy process before being sold in stores to customers. To make corn oil, fat must be removed from corn kernels using methods such as pressing, hexane extraction, deodorization and winterization in order to improve the taste, smell and appearance.

Most available corn oil has a neutral taste and high smoke point, which is why it’s often used to fry foods at high temperatures and moisten packaged foods. In addition to being used to fry, it can be baked with, grilled with, or used in sautés and stir-fries.

Is corn oil the same as vegetable oil?

Corn oil is one type of vegetable oil, but it isn’t the only type and these two terms don’t necessarily mean the same thing.

The category of vegetable oils includes oils made from diverse plant species. Oils that fall into this category can include:

• corn
• olive
• canola
• grapeseed
• peanut
• safflower
• avocado
• sesame
• sunflower
• coconut oil
• others

Some of these are healthier choices than others due to their chemical compositions and how easily they become rancid once heated.

When you shop for cooking oils in stores you may see oil labeled as “vegetable oil.” This is usually a blend of several oils, including canola, corn and soybean oil.

Corn oil is also a key ingredient in some margarines (which are considered unhealthy).

Nutrition

All cooking oils contain roughly the same amount of calories and grams of fat, protein, sugar and carbohydrates. (They are virtually free of everything except for fat.)

Does corn oil have nutritional value? While corn itself does contain some nutrients, such as fiber and vitamin C, corn oil is mostly pure fat and does not provide a significant amount of fiber, protein, antioxidants or minerals.

Some oils, such as olive oil, grapeseed oil and corn oil, do provide some antioxidants and vitamins, including vitamin E. However, generally speaking corn oil is mostly a source of fat, including monounsaturated fat and polyunsaturated fatty acids.

According to the U.S. Department of Agriculture, one tablespoon of corn oil contains approximately:

• 122 calories
• 14 grams fat (about 2 grams saturated fat)
• 2 milligrams vitamin E (13% DV)

Potential Benefits

1. Contains Polyunsaturated and Monounsaturated Fats

In terms of its fatty acid composition, corn oil is very high in polyunsaturated fats, especially the type called linoleic acid. Corn oil is about 30%–60% linoleic acid.

Linoleic acid can be beneficial when consumed in small amounts and when it’s obtained in a healthy ratio to other types of fats.

Once eaten, linoleic acid is converted to gamma-linolenic acid (GLA), which studies suggest offers health perks such as helping reduce inflammation and keep cholesterol levels within a healthy range. GLA may also help decrease the risk for developing dangerous blood clots due to its lowering effects on platelet aggregation and may offer some protection against insulin resistance.

Aside from linoleic acid, corn oil also contain some oleic acid and palmitic acid.

2. Provides Phytosterols

Corn oil contains some phytosterols, which are plant-based compounds that can help reduce LDL “bad” cholesterol by blocking its absorption and support healthy levels of total cholesterol.

There’s evidence suggesting that higher intake of phytosterols may lower the risk for developing heart disease, although the connection between different cooking oils and heart disease remains controversial. Phytosterols also have some other health-promoting effects, such as anti-inflammatory, immunomodulatory and anticancer effects.

Studies have found that rice bran oil, corn oil and grapeseed contain some of the highest phytosterols content among all vegetable oils.

3. Contains Vitamin E

Corn oil contains a good amount of vitamin E, with about 13% of your daily needs in one tablespoon.

Vitamin E is an important antioxidant that research indicates can help protect from free radical damage. It plays a role in supporting immune function, eye health, skin health, cardiovascular function, as well as other important bodily functions.

4. Has a High Smoke Point

Corn oil has a high smoke point of approximately 450 degrees Fahrenheit, which means it’s a better choice for cooking at high temperatures compared to some other oils and fats.

The smoke point of an oil or cooking fat refers to its burning point or the temperature at which the fat begins to oxidize, changing its chemical structure in a negative way.

While vegetable oils that are high in polyunsaturated fats are not typically the best choices for cooking methods such as frying or grilling because they’re known to oxidize easily, corn oil is an exception (as is avocado oil, which has an even higher smoke point of about 520 F).

For comparison sake, butter and coconut oil have smoke points of about 350 F, and olive oil has one of about 410 F. Other refined vegetable oils like sunflower, palm and safflower oil also have smoke points around 450 F.

Risks and Side Effects

Why is corn oil bad for you? The main problem with corn oil and similar vegetable oils is that they are high in omega-6 fatty acids.

While a healthy diet does include some omega-6 fats, which are a type of polyunsaturated fat, many people consume too many of these fats since they are highly prevalent in processed foods (things like salad dressings, frozen foods, baked goods, etc.).

An imbalance of omega-6 and omega-3 fatty acids in one’s diet, meaning too many omega-6s and not enough omega-3s, can contribute to problems related to inflammation. There’s evidence that over-consumption of omega-6s can raise one’s risk for metabolic syndrome, obesity, cardiovascular disease, certain cognitive disorders and even certain types of cancer.

Corn oil has an omega-6 to omega-3 fat ratio of 46:1. Ideally, research suggests it’s healthiest to consume a ratio of omega-6 to omega-3 of about 4:1.

For the most health benefits, include a variety of fats in your diet, such as oily fish like salmon, nuts, seeds, unrefined cooking oils and avocado, but not to overdo vegetable oils, which provide very high amounts of omega-6s and nearly no omega-3s.

How to Use It (Plus Healthier Substitutes)

If you do choose to use corn oil when cooking at home, ideally purchase organic, GMO-free corn oil. Store it away from heat and light to help kee it from oxidizing and becoming rancid.

Here are cooking methods that corn oil works well for:

1. Frying — Because of its high smoke point, it can be used to flash fry foods, such as proteins or veggies. While deep fried foods shouldn’t be included in healthy diet very often, it’s also used for this purpose.
2. Grilling — Corn oil can be used to coat foods that are being barbecued or grilled, such as fish, meat or vegetables.
3. Baking — It makes a good addition to baked goods because it keeps them moist and prevents sticking to the pan, but it doesn’t change the flavor or smell. You’ll sometimes find this oil in cupcakes, doughnuts, cakes and and muffins.
4. Sautéing or stir-frying — A small amount of corn oil can be added to the pan when stir-frying things like vegetables.

Which is better: corn oil or vegetable oil?

As mentioned above, it’s hard to answer this question without knowing which specific vegetable oil you’re referring to. Corn oil has many things in common with other popular vegetable oils like canola, sunflower and soybean oil, so you can think of them as mostly similar in terms of their pros and cons. (For example, they contain lots of omega-6 polyunsaturated fats.)

Is corn oil better for you than olive oil?

Overall, olive oil is considered by most experts to be a healthier choice.

Olive oil is unique in that it contains a lot of monounsaturated fats and provides health benefits like antioxidants and oleic acid. That said, corn oil shares some of the benefits of olive oil, such as supporting healthy cholesterol, because it also contains some healthy fatty acids.

Extra virgin olive oil is the least refined/processed type, which is made without chemical solvents like many other veggie oils. It doesn’t have a very high smoke point, however, so it should be used to drizzle over food or with low-heat cooking.

Conclusion

• Is corn oil healthy, or is corn oil bad for you? This oil has both advantaged and downsides. It’s high in polyunsaturated fats (PUFAs) and contains some vitamin E and phytosterols — however too many PUFAs in your diet can be problematic.
• Which is better: corn oil or vegetable oil? Some use this term interchangeably, but vegetable oil can refer to many different types of refined oils. In general, olive oil and avocado oil are thought to be the healthiest overall, while kinds like corn, safflower and sunflower oil are less healthy.
• One advantage of corn oil is that it has a high smoke point, which means you can use it to roast, grill, fry or bake. In moderation, use it instead of fats like butter or olive oil since it retains its chemical structure better when heated to high temps.

The post Is Corn Oil Healthy? Potential Benefits vs. Risks (Plus Healthy Substitutes) appeared first on Dr. Axe.

Omega-3 fatty acids are considered “essential” fatty acids because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diets to supply these extremely beneficial fats.

There are actually three different types of “omega-3s”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The preferred sources are DHA and EPA, the kinds found in seafood sources, like salmon and sardines.

ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as high-quality cuts of meat, like grass-fed beef.

When it comes to getting enough omega-3s fats into your diet, it’s recommended to eat plenty of omega-3 foods and also consider omega-3 supplements in most cases.

How much omega-3 per day? Through a combination of both, aim to get at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (meaning a combination of ALA/EPA/DHA).

Top 16 Omega-3 Foods

What food is highest in omega-3? The best sources are wild-caught, fatty fish. It’s one reason why nutrition experts, including the American Heart Association, recommend consuming fish several times per week, since many kinds of seafood are naturally high in DHA and EPA.

Flaxseed oil is another concentrated source, although it’s very high in ALA, with over seven grams of ALA per tablespoon. However, ALA isn’t absorbed as well as DHA and EPA, so it’s not the ideal source.

The human body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from foods. Therefore, seafood is preferable over flaxseed oil and other nuts and seeds.

That said, while EPA and DHA are the preferred type of omega-3 fats, all types are beneficial and encouraged.

Here’s a list of the top 16 omega-3 foods (percentages based on 4,000 milligrams per day of total omega-3s):

1. Flaxseed oil: 7,260 milligrams in 1 tablespoon (however note that flaxseed oil is high in ALA, not DHA/EPA)
2. Atlantic Mackerel: 6,982 milligrams in 1 cup cooked (174 precent DV)
3. Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
4. Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV)
5. Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV)
6. Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
7. Herring: 1,885 milligrams in 3 ounces (47 percent DV)
8. Alaskan Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV)
9. Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
10. Albacore Tuna: 1,414 milligrams in 3 ounces (35 percent DV)
11. White Fish: 1,363 milligrams in 3 ounces (34 percent DV)
12. Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)
13. Hemp Seeds: 1,000 milligrams in 1 tablespoon (25 percent DV)
14. Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV)
15. Natto: 428 milligrams in 1/4 cup (10 percent DV)
16. Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)

Best vs. Worst Foods High in Omega-3s

What are some foods you want to stay away from despite the fact they may be advertised as high in omega-3s? Limit or avoid:

• Conventionally raised meat (non-organic or not grass-fed), which is lower in omega-3s that grass-fed types
• Farm-raised fish (especially common with salmon), which may be contaminated with antibiotics and pesticides and is lower in nutrients — stick to Atlantic mackerel, and avoid King and Spanish varieties, farmed salmon (get wild-caught Alaskan salmon), and tuna (avoid Atlantic bluefin)
• Conventional and pasteurized dairy products, which may be hard for some people to digest
• Krill oil supplements (which are made from krill, bottom-feeding shellfish that may be contaminated)

Fortified Omega-3s in Processed Foods:

While omega-3s are now artificially added to multiple kinds of processed foods — peanut butter, baby formula, cereal and some protein powders, for example — it’s still best to get them from whole, real sources, especially seafood.

While not always ideal, here are some products that you might find now contain omega-3s to some degree thanks to being fortified:

• pasteurized dairy products
• fruit juices
• conventional (non-organic or cage-free) eggs
• margarine
• soy milk
• yogurts
• breads
• flours
• weight-loss drinks
• many types of baby foods (since research suggests omega-3s help babies’ brains develop properly)

The sources of EPA and DHA in fortified foods usually come from microalgae. They naturally add a fishy aroma to foods, so these processed products must undergo extensive chemical purifying preparations in order to mask the taste and smell.

This likely reduces or changes fatty acid and antioxidant content within the foods, making them inferior to unaltered sources.

Additionally, omega-3s are now added to animal feed to incorporate higher levels into consumer dairy, meat and poultry products.

Health Benefits

Historically, we’ve seen that populations that consume the most omega-3 fats, like people in Okinawa, Japan, live longer and healthier lives than people who eat little of this nutrient.

The typical Okinawa diet — which consists of plenty of fish, sea vegetables and other fresh produce — is actually believed to have about eight times the amount of omega-3s than you’d find in the standard American diet. This is likely one reason why this population is considered one of the healthiest in human history, with lower rates of cardiovascular disease, inflammatory diseases and cognitive decline.

Other populations that consume plenty of foods high in omega-3 include those living in the Mediterranean region, including Spanish, Italian, Greek, Turkish and French populations. Some of these people follow a mostly pescatarian diet, in which fish is the only “meat” that is consumed.

Researchers have even found that although the typical Mediterranean diet is high in overall fat and certain cardiovascular risks, people in these areas suffer much lower incidences of heart disease on average than Americans, plus lower rates of Alzheimer’s/dementia, cancer and type 2 diabetes.

Many studies show that omega-3 fatty acids have anti-inflammatory, vasodilating, antiarrhythmic and antihypertensive activities, and they help lower triglyceride and blood sugar levels.

Omega-3 benefits include offering help with:

• Preventing cardiovascular disease (according to 2020 study, by lowering blood pressure, blood lipids/cholesterol, plaque buildup in the arteries, heart rate variability, platelet aggregation, endothelial function, inflammation and the chance of having a heart attack or stroke)
• Fighting oxidative stress, which damages cells and tissues
• Stabilizing blood sugar levels (preventing diabetes)
• Reducing muscle, bone and joint pain by lowering inflammation
• Helping balance cholesterol levels
• Improving mood and preventing depression
• Sharpening the mind and helping with concentration and learning
• Boosting immunity
• Treating digestive disorders like ulcerative colitis
• Reducing risk for cancer and helping prevent cancer recurrence
• Improving skin health
• Supporting exercise recovery

Currently, there isn’t a set standard recommendation for how many omega-3 fatty acids we need each day, so suggestions range from 500 to 1,000 milligrams daily depending on whom you ask.

How easy is it to get these recommended amounts? To give you an idea, there are more than 500 milligrams of total omega-3 fats in one can of tuna fish and one small serving of wild-caught salmon.

Related: Top 15 Anti-Inflammatory Foods and How to Follow This Diet

How Can Vegetarians/Vegans Get Omega-3?

How can you get omega-3s without eating fish? For example, which fruits and veggies have omega-3s?

Below are the best plant-based sources of omega-3 fats:

• Nuts and Seeds with Omega-3s — In addition to walnuts, chia and flaxseeds, butternuts, Brazil nuts, cashews, hemp seeds and hazelnuts have omega-3s in the form of ALA (although walnuts, flaxseeds and chia are definitely the better sources).
• Vegetables — Many vegetables, especially green leafy ones, are good sources of ALAs. While ALA omega-3 foods aren’t as good as those with DHA and EPA, these foods should still make regular appearances in your diet considering how much fiber and other nutrients they also contain. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.
• Oils — Lots of oils contain omega-3s to some degree, usually in the form of ALAs. These include flaxseed oil, mustard oil, walnut oil and hemp oil. A newer vegetarian oil called algal oil is also gaining popularity as early research shows it’s easily converted to DHA in the body compared to other vegetarian omega-3s foods.

Related: Top 12 Cancer-Fighting Foods

Recipes

Now that you know where to find these fats, you’re probably looking for ways to obtain more of them. For example, what breakfast foods have omega-3, and how can you use things like canned salmon and chia seeds?

Here are ideas for adding foods high in omega-3s to your diet:

• Salmon Patties
• Kale Caesar Salad with Salmon
• Savory Baked Fish
• Blackened Salmon Recipe with Creamy Avocado Dressing
• Chia Seed Recipes
• Green Smoothies with Flaxseeds

Risks and Side Effects

Omega-3s are considered very safe and effective, even when taking up to 20 grams at a time, but some people experience mild side effects when taking fish oil supplements. Some side effects that can occur from omega-3 fish oil include:

• “Fish burps” or a fishy taste in your mouth (this is definitely the biggest complaint but shouldn’t happen if you take a high-quality supplement)
• Stomach pains or nausea
• Trouble going to the bathroom normally (diarrhea)
• Potential for excess bleeding if you take more than three grams per day
• Allergic reactions
• Changes in blood sugar levels (or complications with diabetes medications)

Talk to your doctor about side effects if you are taking higher doses than the recommended amount.

One thing to note is that you definitely shouldn’t take omega-3 supplements from fish oil if you have an allergy to most fish, since this runs the risk of causing a serious reaction.

Conclusion

• Omega-3s are “essential” fatty acids because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diets to supply these extremely beneficial compounds.
• Through a combination of foods and supplements, be sure you get at least 1,000 milligrams a day of EPA/DHA daily and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).
• This amount can help prevent against heart disease, pain, depression, diabetes and other issues.
• The top omega-3 foods include:
  • Flaxseed oil
  • Atlantic Mackerel
  • Salmon Fish Oil
  • Cod Liver Oil
  • Walnuts
  • Chia Seeds
  • Herring
  • Alaskan Salmon
  • Flaxseeds
  • Albacore Tuna
  • White Fish
  • Sardines
  • Hemp Seeds
  • Anchovies
  • Natto
  • Egg Yolks

The post 16 Omega-3 Foods Your Body Needs Now appeared first on Dr. Axe.

Walnuts, which are full of omega-6 and healthy omega-3 polyunsaturated fats (PUFAs), are not just a nutritious nut to snack on— they’re also used to make a healthy cooking oil. Although walnut oil tends to be a bit pricier than other nut/seed oils, it’s a good addition to your diet in small amounts, especially as a “finishing oil” that’s drizzled over dishes like veggies, rices and pastas.

What is walnut oil good for? Due to its supply of PUFAs, walnut oil benefits include supporting cardiovascular, skin and metabolic health.

Nutrition

Walnuts are edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and today is widely cultivated for the sweet nuts that it produces.

Walnuts are full of heart-healthy fatty acids as well as other nutrients, such as copper, folate and vitamin E. The fats within walnuts can be extracted to make walnut oil, which is mostly used like a condiment and as a finishing oil, drizzled on foods served at room temperature or those that are slightly warmed.

Walnut oil is light brown in color and has a naturally slightly sweet and nutty taste, so it pairs well with foods like cheese, herbs and mushrooms.

Nutrition Content:

Walnuts are rich in polyunsaturated fatty acids, including omega-3s, which are known to have inflammation-fighting effects. You’ll find high amounts of the omega-3 called alpha-linolenic acid (ALA) within walnut oil, as well as the omega-6 called linoleic acid. Although ALA isn’t as potent as other omega-3s (DHA and EPA, the types found in oily fish), it’s still known to have anti-inflammatory properties.

In addition to containing healthy fats, walnut oil supplies you with antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even higher in antioxidants than “common walnuts,” however it’s rare to find walnut oil made from this species of walnuts.)

One tablespoon of walnut oil contains about:

• 120 calories
• 13 grams total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat)
• 0 grams protein, carbs or sugar
• 24 milligrams phytosterols
• 2 micgrograms vitamin K (2% DV)

Is walnut oil better than olive oil?

Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it’s heated too much, which results in a rancid oil that loses many of its nutrition benefits.

Both olive oil and walnut oil are healthy sources of unsaturated fats, however they have different tastes. Thus, they both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it’s more popular.

Extra virgin and virgin olive oils shouldn’t be heated to very high temps either, but virgin olive oil can be cooked with more so than walnut oil. Use olive oil when sautéing veggies, pan-frying briefly or making salad dressings. Use walnut oil instead as a garnish/condiment, such as by adding some to dressings and marinades or cooked dishes.

Walnut Oil Benefits

1. Supports Cardiovascular Health

PUFAs found in walnut oil have been shown to help to keep the heart and blood vessels healthy by protecting against chronic inflammation and issues like high blood pressure, high triglycerides and high blood cholesterol. According to one study, the cardioprotective effects of this oil may be due to their polyphenols, tocopherol, ALA, linoleic acid and l-arginine content.

Consuming walnut oil in place of less healthy oils and fats, such as margarine or refined vegetable oils, may be one way to lower your risk for conditions related to chronic inflammation, including heart disease.

2. Provides Polyphenol Antioxidants

Walnuts are rich in polyphenols called ellagitannins, which help fight oxidative stress and free radical damage.

Studies have also demonstrated that walnut oil may have anticancer effects, especially against prostate, breast and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins, that can protect cells against damage.

Additionally, walnut oil has been found to support cognitive health with its supply of antioxidants and anti-inflammatory compounds.

3. Supports Healthy Skin

Walnut oil benefits skin health by supplying fatty acids that help moisturize and protect the outer layers of the skin. By adding this oil to your diet you can help provide your skin with valuable nutrients that fight inflammatory skin disorders, cellular damage and dryness, while assisting in wound healing.

4. Promotes Metabolic Health

Nut and seed-derived oils are thought to offer protection against metabolic syndrome and risk for type 2 diabetes thanks to their ability to counteract oxidative stress and inflammation.

Some research suggests that walnut oil can help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Taking 15 grams (one tablespoon) of walnut oil daily for three months helped significantly lower fasting blood sugar and hemoglobin A1c levels among diabetics in one 2016 study (although it didn’t change the participants’ blood pressure or body weight).

How to Use And Buy

When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils.

Look for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, ideally that’s cold-pressed if you’re willing to spend a bit more. Expeller-pressed oil is a good alternative if cold-pressed isn’t available.

You’ll find this oil in gourmet shops and speciality stores or in large supermarkets where other nut-based oils are found.

A bottle will stay fresh for about six to 12 months once opened. Keep it somewhere cool and dark to extend its shelf life.

How do you use walnut oil?

Because of its low smoke point, don’t use walnut oil as a cooking oil since it can overheat and turn rancid easily. Instead, think of it as a garnish that can be added to cooled or already cooked foods.

Walnut oil has a unique, slightly sweet, nutty taste that is similar to walnuts (no surprise there). It pairs well with:

• pasta
• noodles
• aged cheeses
• vegetables like squash and dark leafy greens
• mushrooms
• herbs
• vinegars
• fish
• fresh breads

Here’s more about some common walnut oil uses:

• Add a bit to salad dressing to give salads a nutty taste.
• Try a drizzle on pasta dishes or pizza.
• Spoon some over wild rice or other grain dishes.
• Add a bit to roasted fish or other lean proteins.

What can you substitute for walnut oil?

If a recipe calls for walnut oil but you don’t have any on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils.

Can you apply walnut oil on your face?

Yes, walnut oil can be applied to skin to help with hydration and fighting free radical damage that can cause signs of aging.

Some people apply walnut oil to their faces to help reduce the appearance of fine lines and wrinkles, however the drawback is that it’s an expensive oil to use a lot of. Other, less expensive facial oils can work similarly to hydrate and protect skin, such as olive oil, almond oil and argan oil.

Risks and Side Effects

The biggest drawback to using walnut oil is that it can be overheated, which changes both the taste and the nutrition content. When cooking with walnut oil, be sure to keep the heat low or avoid cooking with it at all.

Since it’s very high in omega-6 fats and most people already consume plenty of these fats from other foods, use walnut oil sparingly, such as by having about one tablespoon daily.

Don’t consume walnut oil if you’re allergic to walnuts or related nuts, such as almonds, Brazil nuts, cashews, hazelnuts, pecans and pistachios.

Conclusion

• Walnut oil benefits include supplying lots of PUFAs, which are heart-healthy fats. This oil can help promote cardiovascular health and defend against oxidative stress, inflammation, diabetes and high cholesterol.
• For the best quality, opt for unrefined, cold-pressed oil made from 100 percent walnuts. It will have a light brown color and sweet, nutty taste.
• Because it has a low smoke point, use it on cool and room temperature foods. Don’t cook with it at high heats to retain its healthy fats.

The post Walnut Oil Benefits for the Heart, Skin, Gut & More appeared first on Dr. Axe.

If you’re not sure which oils to buy these days and which to skip, you’re definitely not alone. The world of cooking oils can be really confusing — with all the talk about different methods for “pressing” the oils, ideal cooking temperatures, various smoke points and so on — and grapeseed oil doesn’t make this issue any clearer.

Grapeseed oil is one cooking oil that’s a bit controversial. On one hand, it’s similar to benefit-rich olive oil in that it contains some monounsaturated fat.

Why might grapeseed oil be bad for you, according to some opinions? Mostly because it’s made of polyunsaturated fats (PUFAs), particularly the types called omega-6s and omega-9s.

In the right doses, these fats can be anti-inflammatory and health-promoting for hormone production, your brain, heart and more. However, grapeseed oil’s high levels of PUFAs and omega-6s may be bad news — since most people already get way too much of these fatty acids in their diets.

What Is Grapeseed Oil?

Grapeseed oil is made by pressing grape (Vitis vinifera L.) seeds. What you might not know is that it’s usually a leftover byproduct of winemaking.

After wine is made, by pressing the juice from grapes and leaving the seeds behind, oils are extracted from the crushed seeds. It might seem odd that oil is held within a fruit, but in fact, a small amount of some type of fat is found inside just about every seed, even those of fruits and vegetables.

Because it’s created as a byproduct of winemaking, grapeseed oil is available in high yields and is usually expensive.

What is grapeseed oil used for? Not only can you cook with it, but you can also apply grapessed oil to your skin and hair due to its moisturizing effects.

Nutrition Facts

According to the USDA, one tablespoon of grapeseed oil has about:

• 14 grams fat (about 10 percent of which is saturated fat, 16 percent monounsaturated and 70 percent polyunsaturated)
• 120 calories
• 4 milligrams vitamin E (19 percent DV)

Grapes themselves are packed with nutrients, especially certain types of antioxidants — which is why studies show that wine (especially red wine) that supplies resveratrol can be beneficial in small to moderate amounts.

How about oil made from the seeds of grapes? It’s not exactly the same thing, as it isn’t beaming with the same vitamins, resveratrol, dietary fiber or “proanthocyanidins.”

There are some grapeseed oil benefits, thanks to its vitamin E and phenolic antioxidant content, for example, but at the end of the day, it lacks vitamin K, vitamin C, copper and potassium compared to eating actual grapes.

In terms of its fatty acid composition, grapeseed oil is very high in polyunsaturated fats. It predominately contains linoleic acid (C18:2) followed by oleic acid (C18:1) and palmitic acid (C16:0).

Health Benefits

1. Very High in PUFA Omega-6s, Especially Linoleic Acids

Studies have found that the highest percentage of fatty acid in grapeseed oil is linoleic acid (LA), a type of essential fat — meaning we can’t make it on our own and must obtain it from food. LA is converted to gamma-linolenic acid (GLA) once we digest it, and GLA can have protective roles in the body.

There’s evidence demonstrating that GLA might be able to lower cholesterol levels and inflammation in some cases, especially when it’s converted to yet another molecule called DGLA. It might also help decrease the risk for developing dangerous blood clots due to its lowering effects on platelet aggregation.

One study published in the International Journal of Food Science and Nutrition even found that compared to other vegetable oils like sunflower oil, the consumption of grapeseed oil was more beneficial for lowering inflammation and insulin resistance in overweight or obese females.

One animal study also found that consumption of grapeseed oil helped improve antioxidant status and adipose fatty acid profiles (the types of fats stored in the body below the skin).

2. Good Source of Vitamin E

Grapeseed oil contains a good amount of vitamin E, which is an important antioxidant that most people could use more of. Compared to olive oil, it offers about double the vitamin E.

This is huge, because research indicates that vitamin E benefits include protecting cells from free radical damage, supporting immunity, eye health, skin health, as well as many other important bodily functions.

3. Zero Trans Fat and Non-hydrogenated

There might still be some debate as to which ratios of different fatty acids are best, but there is no debate about the dangers of trans fats and hydrogenated fats, which is why they should be avoided.

Trans fats are commonly found in ultra-processed foods, fast food, packaged snacks and fried foods. The evidence is so clear that they’re bad for our health that they’re even banned in some cases now, and many large food manufacturers are committing to moving away from using them for good.

4. Relatively High Smoke Point

The smoke point of an oil or cooking fat refers to its burning point or the temperature at which the fat begins to oxidize, changing its chemical structure in a negative way. Beneficial nutrients found in unrefined oils are destroyed when the oil is overheated — plus the taste can become unappealing

PUFAs are not usually the best choice for cooking because they’re known to oxidize easily, which causes them to become “toxic.” However, grapeseed oil has a moderately higher smoke point than olive oil and certain other PUFA oils.

With a smoke point of 421 degrees Fahrenheit, it’s appropriate for high-heat cooking, such as sauteing or baking, but deep frying is still recommended. For comparison sake, avocado oil has a smoke point of about 520 degrees, butter and coconut oil have smoke points of 350 degrees, and olive oil has one of about 410 degrees.

Grapeseed Oil vs. Olive Oil

Is grapeseed oil better than olive oil? What about avocado oil?

Just like other vegetable oils (such as corn, safflower, soybean or sunflower or canola oil), grapeseed oil contains PUFAs, in addition to small amounts of vitamins like vitamin E.

PUFA consumption has been tied to lower cholesterol levels, improved heart health and certain other benefits, but striking a balance with PUFA intake in proportion to other fats — like omega-3s, monounsaturated fats and saturated fats— is important.

If we compare the amount of omega-6s in grapeseed oil to other fats, we find that grapeseed has one of the highest levels. Here are how different oils stack up:

• Grapeseed oil: 70 percent omega-6 PUFA
• Sunflower oil: 68 percent
• Corn oil: 54 percent
• Soybean oil: 51 percent
• Canola oil: 19 percent

Some experts will tell you that if you consider the available nutrients, you’re better off probably eating grapes and using another source of fat, such as olive or coconut oil. That said, using grapeseed oil for high-heat cooking has benefits over using fats with lower smoking points.

Beauty Benefits

Is grapeseed oil the healthiest for your skin? It’s on par with other hydrating oils, such as almond, jojoba or avocado oil.

It has many has many uses for skin care and is especially beneficial for people with dry skin types or sun damage. It can be used to moisturize dry skin and hair naturally.

It also potentially has some anti-inflammatory and antimicrobial effects that can protect skin due to the presence of certain fatty acids, such as linoleic acid.

Since it’s free from synthetic ingredients, a good source of vitamin E and loaded with moisturizing fatty acids, there seems to be nothing wrong with using unrefined grapeseed oil topically.

If you’re prone to oily skin, you may find that grapeseed oil is a lightweight moisturizer that doesn’t contribute to clogged pores. It also makes a good natural massage oil and carrier oil (to be mixed with essential oils), including for sensitive skin.

How to Use

Best Kind to Buy:

Oils can be made in various ways — for example, some products are “cold-pressed” or “expeller-pressed” (like those labeled as extra virgin), while others require chemical solvents and a very lengthy process to draw the oils out.

In order to extract the oil from the tiny grape seeds, heavy machinery and sometimes chemicals need to be used. Some modern industrial machines used to make oils heat the oil to very high temperatures, which is the opposite of what we want, since this can chemically alter the fatty acids.

For this reason, the potential benefits of different grapeseed oils depend a lot on how the oils are processed and bottled.

Ideally look for cold-pressed, pure, organic grapeseed oil.

Cold-pressing, or expeller-pressing, means that the product wasn’t heated to very high temperatures during the manufacturing process. This keeps the molecular composition of the fatty acids from negatively changing.

Cold-pressing is basically using powerful machines to squeeze the oil out, without exposing it to chemical solvents or other ingredients that can make their way into the oil and be damaging to your health.

To cut costs and speed up efficiency, most manufacturers turn to solvents, such as hexane, along with high-heat machines during the processing period. Thus, you might have to pay a bit more for high-quality, pure grapeseed oil products, but it’s worth it.

To prevent the oil from going rancid, make sure it’s not exposed to light and high heat while being stored.

Note: Grape seed extract is a bit different than grapeseed oil.

Grape seed extract is also sourced from grape seeds. It’s taken as a dietary supplement in capsule form, most often to help manage conditions caused by inflammation and those that affect the cardiovascular system, according to the National Institutes of Health.

Grape seed extract contains a number of antioxidants, including phenolic acids, anthocyanins, flavonoids and oligomeric proanthocyanidin complexes (OPCs).

Cooking With It:

What is grapeseed oil good for when it comes to cooking? It’s generally a good substitute for olive oil, such as when stir-frying and sauteing at moderate or low heat. It’s also definitely a step up from processed oils like sunflower, corn and safflower oils.

In terms of its taste, it’s virtually flavorless and odorless, which some people like because it doesn’t alter the taste of recipes like some other fats sometimes can. When making salad dressings or dips, other flavorful oils like virgin olive oil are probably a better choice.

That said, it doesn’t overpower the flavor of other ingredients, so as Bon Appetit magazine suggests, you may want to use it in order to let high-quality balsamic vinegars or other flavors stand out.

What types of cooking methods are a good use of grapeseed oil?

• vegetable stir-fries
• sauteing in a pan
• oven-roasting
• baking

Overall, aim to use it sparingly, such as by also using avocado oil or grass-fed butter/ghee when cooking, which are recommended substitutes. This ensures your diet includes a variety of different fats, each with its own unique benefits.

Risks and Side Effects

What is bad about grapeseed oil? The fatty acid composition of grapeseed oil is where things get controversial.

The balance or ratio between different fats is what’s really important. An abundance of omega-6s in the diet compared to other fats (omega-3s, especially) is problematic because this can increase inflammation levels, according to studies.

Omega-6s aren’t bad by nature. People just seem to get too much of them for their own good.

Different authorities recommend different ratios of omega-3s to omega-6s (such as 1:1 or up to 10:1), but most accept that higher omega-3 intake is correlated with better health.

For example, in the Mediterranean diet, the level of omega-6 fatty acids is much lower than in the standard American diet. The Mediterranean diet has been tied to better heart health, weight management and cognitive functioning into older age.

People living in the Mediterranean usually eat a diet very low in factory farm-raised animal products, refined oils and packaged snacks, which is one more reason why the American diet doesn’t look so good.

Here are some downsides to consuming a diet too high in omega-6s:

• Increased inflammation: Excessive PUFA consumption and low omega-3 intake can lead to heightened inflammation, which increases the risks for many chronic diseases. Inflammation takes place when free radicals alter the way DNA works, attack cell membranes and change the way the immune system works. The more inflammation you experience, the earlier you show signs of aging and the more likely you are to deal with disease.
• Higher cholesterol: When we obtain free radicals from toxic foods, which can happen in the case of PUFAs that become oxidized and molecularly damaged, our body isn’t able to metabolize and use cholesterol as well. This can up the risk for clogged arteries, heart disease and so on.
• Hormonal imbalance and thyroid disorders: Inflammation damages our ability to produce and balance important hormones. Very high levels of omega-6s might be able to interfere with your ability to produce sex hormones and mood-stabilizing hormones and can interfere with thyroid activity.
• Obesity and weight gain: When inflammation levels rise and your hormones become altered, this may mean impaired thyroid function, a sluggish metabolism and other issues controlling your weight.

Conclusion

• Grapeseed oil is made by pressing grape seeds. It’s high in vitamin E and very high in polyunsaturated fats (PUFAS).
• Is grapeseed oil a healthy cooking oil? Most people can afford to eat less omega-6 foods and more omega-3s, so considering grapeseed oil contributes high amounts of omega-6s, it’s not the best oil to have in high amounts. However, it does have a higher smoking point than some other fats, so it’s a smart option in moderate amounts.
• Other potential health benefits of grapeseed oil include moisturizing skin and hair and helping lower high cholesterol.
• It shouldn’t be the primary source of fat in your diet, and you should aim to balance it out with other types of healthy fats.

The post Grapeseed Oil: Is It Healthy or Not? appeared first on Dr. Axe.

Although saturated fats, such fatty acids like palmitic acid and stearic acid, often get a bad rap in terms of their health impact, there’s good reason to include them in your diet in moderate amounts. After all, fat is an essential macronutrient and has many functions.

For example, palmitic acid benefits include helping form cell membranes, lung secretions and signaling molecules, while also storing and utilizing energy within cells and modifying proteins.

While some saturated fat in your diet is overall supportive of cognitive, hormonal and metabolic health, there is the potential to consume too much. Your body can make more palmitic acid (PA) than is ideal if you consume a mostly unhealthy diet and aren’t very active, potentially leading to higher risk for conditions such as cardiovascular disease and obesity.

Below we’ll take a look at the roles that PA has, how it should be balanced with other healthy fats, and the best way to consume it and use it on your skin.

What Is Palmitic Acid?

Palmitic acid is defined as “a common saturated fatty acid found in fats and waxes including olive oil, palm oil, and body lipids.” PA also goes by a number of other names, including 1-hexyldecanoic acid, hexadecanoate and palmitate.

Palmitic acid (16:0, PA) is considered a long-chain fatty acid, which are acids that contain between 13 and 21 carbon atoms. PA has 16 carbons and is the first fatty acid produced during lipogenesis (fatty acid synthesis).

Where is palmitic acid found? It’s naturally found in animals (including humans) and in some plants.

Because it’s a fatty acid, you’ll find it in fat-containing plant foods including coconut oil, palm and palm kernel, olive and flaxseed oils, as well as animal-derived foods like meat and milk.

In the human body it is synthesized endogenously from other fatty acids, carbohydrates and amino acids — plus it is obtained from people’s diets. It’s actually the most common saturated fatty acid found in tissues within the human body, accounting for 20 percent to 30 percent of total fatty acid content.

Potential Benefits/Uses

Is it healthy or harmful to consume palmitic acid? Below are some potential palmitic acid benefits, as well as a few caveats.

1. Supports Cellular Functions

PA plays a critical role in supporting normal cellular membrane function, in addition to helping the body store energy to facilitate metabolic functions.

Some of its roles include providing membranes with essential characteristics for cell division, biological reproduction and intracellular membrane trafficking. It also helps create sphingolipids found in cell membranes that help protect brain and nerve cells.

In order for it to have positive effects on levels of inflammation — and to play a role in energy generation, protein modification and formation of membrane phospholipids — PA needs to be consumed in balance with unsaturated fatty acids, especially polyunsaturated fats (PUFAs), such as linoleic acid.

PA seems to be safest when it is consumed as part of an overall healthy diet, as opposed to one that is high in processed foods. High levels of PA have potential to be problematic for human health when they result from a diet that has excessive amounts of sugar and carbohydrates, especially when someone also leads a sedentary lifestyle.

When someone’s diet contains too many calories in general, resulting in positive energy balance, this can also contribute to overly high levels of PA and increased visceral fat storage.

Overaccumulation of PA in human tissues can promote inflammation and lead to conditions such as fat gain, high cholesterol and high blood sugar — therefore obtaining the right ratio of PA to other fats in your diet is key.

2. Needed to Form Other Beneficial Fatty Acids

Findings on the effects of PA in people’s diets have been mixed overall. While many experts feel that consumption of medium-chain saturated fats (such as lauric acid, found in coconut oil) and monounsaturated fat (such as oleic acid, found in olive oil) is healthier than consumption of saturated fats, one potential benefit of consuming palmitic acid is that it helps make other beneficial fatty acids.

Palmitoleic acid (POA) is a type of n-7 monounsaturated fat that is not commonly found in foods but rather is a product of palmitic acid metabolism in the body. It’s been linked to protection against insulin resistance, inflammation and fat storage compared to long-chain saturated fatty acids.

In certain human and animal studies, palmitoleic acid has been shown to have anti-inflammatory and lipid-lowering effects.

Because it helps form POA, some studies have linked moderate PA consumption to prevention of metabolic syndrome, including cardiovascular disease and insulin resistance associated with diabetes and obesity, but others have found the opposite to be true.

While PA converting to POA can have some positive effects on metabolic markers, it can also potentially contribute to heart disease in some cases. When consumed in high amounts it seems capable of raising LDL “bad” cholesterol levels, potentially even more so than other saturated fatty acids.

Again, it all comes down to balance.

3. Supports Skin Health

What does palmitic acid do for skin? It’s been found to help heal some of the following skin issues:

• Rash
• Irritation and redness
• Dryness
• Insect bites

Palmitic acid is used in skin care mostly as an emollient and moisturizer — and sometimes also to help with cleansing. Its primary benefit for skin health is locking in moisture by forming a protective layer on the skin.

It may also have some antioxidant effects that protect against free radical damage and signs of aging. And finally, it can help remove dirt, sweat and oil from the skin by combining with dirt and oil molecules before they are washed away.

You’ll find PA in a variety of skin care products, including ointments, serums, soaps and facial cleansers.

Risks and Side Effects

Is palmitic acid harmful? It seems to be very safe for topical use and is unlikely to cause side effects in most people.

Overall, evidence suggests that it may be harmful to consume internally in high amounts, especially when taken alone in supplement form. A safer option seems to be consuming it from food sources, such as palm oil and coconut oil.

Although research focused on the association between consumption of saturated fats and increased risk for cardiovascular disease has come a long way in recent years, it’s still thought that a high-fat diet that includes lots of saturated fat and cholesterol may be risky for some.

Saturated fatty acids (lauric, myristic and palmitic acids) are known to raise blood cholesterol concentrations. Too much saturated fat in the diet is still believed by some experts to be an important precursor for the development of coronary heart disease.

There may also be potential for disruption of PA balance to contribute to physiopathological conditions — such as atherosclerosis, neurodegenerative diseases and cancer — therefore it’s important to understand your personal risk and how you respond to different levels of fats in your diet.

The bottom line? PA may lead to detrimental health effects when consumed in excessive amounts and if there’s an imbalance of fats in someone’s diet (too much PA compared to monounsaturated fats and PUFAs like omega-3s, omega-6s, and other healthy fats).

What’s the best way to prevent this? Eat a diet containing a variety of whole foods, including healthy fats like coconut, avocado, fatty fish, nuts and seeds, olive oil, and grass-fed meats.

Foods and Sources

Is palmitic acid made from palm oil? Yes, it’s one major component of palm oil (the oil from the fruit of palm trees) and is also found in some other oils too, including soybean oil.

It accounts for an estimated 44 percent of total fats found in palm oil.

If you are going to use palm oil when cooking, you may want to opt for crude palm oil/red palm oil, which is extracted in a way that preserves its healthy beneficial compounds, such as triacylglycerols, vitamin E, carotenoids, phytosterols and phospholipids. It contains less palmitic acid that regular palm oil but is a healthy choice due to its other fats.

As mentioned above, PA is present in some animal products and some plants, including coconuts, cocoa and palm trees. Coconut oil, soybean oil and palm oil are often added to processed foods, so you’ll also find it in some packaged/processed foods, including:

• cookies
• biscuits
• cakes
• candies
• cheese analogs
• chips
• chocolate
• confectionary fats
• crackers
• peanut butter
• frozen meals

PA can also be found in meat, butter, cheese and milk, accounting for about 50 percent to 60 percent of total fats, and is naturally present in human breast milk (20 percent to 30 percent of total fats).

The average intake of PA is estimated to be about 20 to 30 grams per day. There’s some evidence suggesting that even when people consume more from their diets, PA content within tissues in the human body stays relatively constant because it’s tightly controlled.

Higher intake is counterbalanced by PA endogenous biosynthesis, in which other fatty acids are made.

Aside from being found in some fat-containing foods, PA is added to a number of supplements and skin care products that can be used topically on the skin and also taken internally, including:

• Borage oil capsules
• Flaxseed oil capsules
• Skin supplements containing vitamin E
• Cleansers
• Skin-brightening serums
• Facial masks

Additionally, a modified version called sodium palmitate, which is obtained from palm oil, has several industrial uses and benefits for food manufacturing. It’s added to many types of soaps and also to fortified low-fat milk and some processed foods to improve the texture and “mouth feel.”

For example, one type called retinyl palmitate is a source of vitamin A that is added to reduced fat milk to help replace some of the lost vitamin content.

Conclusion

• Palmitic acid (or palmitate) is a long-chain fatty acid that is found in foods containing saturated fat, such as palm oil, coconut oil and cocoa. It’s also made by the human body and found in animal foods, such as meat, butter, cheese and milk.
• There seems to be both pros and cons of consuming this type of fat. Potential palmitic acid benefits include supporting skin health, having anti-inflammatory effects and potentially supporting metabolic health.
• On the other hand, too much PA in proportion to other healthy fats may increase the risk for cardiovascular disease. It’s important to consume PA in balance with monounsaturated fats and polyunsaturated fats for the most benefits.

The post Palmitic Acid Benefits vs. Risks: What You Need to Know appeared first on Dr. Axe.

Maybe you’ve noticed that the benefits and uses of cooking oils are getting lots of attention lately. People are trying to decipher between the “good” and “bad” oils. One that’s often brought up is cottonseed oil — a commonly used cooking oil that’s made from, you guessed it, cottonseeds.

It’s actually known as America’s original vegetable oil. So why is cottonseed oil considered one of the danger foods in the American diet? Let’s dive in.

What Is Cottonseed Oil?

Cottonseed oil is a cooking oil made from the seeds of the cotton plant. It belongs in the same category as canola oil, soybean oil and safflower oil, as it’s really an inflammatory “vegetable” oil that’s processed and can easily oxidize when exposed to high heat, light and air.

Cottonseed oil is refined in order to remove gossypol, a naturally occurring toxin in the seed’s oil that works to protect the plant from insects. If consumed, this natural pesticide may be toxic, so it’s always removed from the seeds that are used to make cooking oil or flour.

You’ll find hydrogenated cottonseed oil on the ingredient list in many processed and packaged foods. It’s used in salad dressings, baked goods, cereals and more.

Uses

Cottonseed oil has many uses. It’s well-known for its use as a cooking oil, much like canola or soybean oils. But it’s also used in shortenings and packaged foods.

Some products that may contain cottonseed oil include:

• potato chips
• baked goods (like packaged cookies and cakes)
• crackers
• snack bars
• cereals
• salad dressings
• mayonnaise
• margarine
• pasta sauce

In foods, it’s used for frying, to add moisture to baked goods and to provide a creamy consistency in whipped creams and icings.

Oil from cottonseeds is also used topically in some cosmetic products. It’s used as an oil and emollient that can soften the skin.

It’s fragrance-free and used as a skin-moisturizing agent. You may find cottonseed oil in face and body cleansers, eye makeup and lipsticks.

Potential Benefits

1. Contains Linoleic Acid

About 55 percent of refined cottonseed oil is made up of polyunsaturated fats like linoleic acid. This is an omega-6 fatty acid that, when consumed in moderation, has been shown to help reduce inflammation, lower the risk of heart disease, improve brain function and boost immune function.

Linoleic acid is also found in safflower oil, sunflower oil, corn oil and sesame oil.

These types of omega-6 fatty acids should be consumed along with omega-3 fatty acids. Unfortunately, the standard American diet consists of way too much omega-6 fats, which can actually have adverse effects on your health.

2. Provides Oleic Acid

Almost 20 percent of oil from cottonseeds contains oleic acid, an omega-9 fatty acid that’s found naturally in vegetable fats. Oleic acid is known for its ability to reduce blood pressure and cholesterol.

It may also help prevent type 2 diabetes, fight infections and promote brain function.

Olive oil, almond oil and avocado oil contain even higher amounts of heart-healthy oleic acid.

3. Promotes Skin Health

Cottonseed oil benefits the skin because of its moisturizing and soothing properties. Unrefined cottonseed oil contains vitamin E oil, which has anti-inflammatory, antioxidant effects.

Although there isn’t any scientific evidence of this cottonseed oil benefit, it’s commonly used topically for these reasons. Keep in mind, if you aren’t using an organic product, there may be pesticides present.

4. Protects Hair

Cottonseed oil for hair helps moisturize your hair and scalp, and it may help reduce or eliminate dandruff. It can also be used as a styler, helping add shine and tame your hair, reducing the need for hair products that contain chemical additives.

Your hair may be less likely to break when you use just a bit of cottonseed oil before styling.

Dangers

1. Gossypol Toxicity

Research published in the Scientific World Journal indicates that consuming high concentrations of gossypol can lead to clinical signs of gossypol poisoning, which may include respiratory distress, weakness, apathy and impaired body weight gain.

In addition to the possibility of health issues related to gossypol poisoning, the compound can also cause male and female reproductive issues, and it may interfere with immune function.

Cottonseed oil that’s bought for cooking goes through an extensive refining process in order to remove the gossypol content. To experience gossypol poisoning, you’d have to consume high concentrations of the compound.

2. May Contain Pesticides

Because cotton is not classified as a food crop, it’s often grown with high levels of pesticides. If you are buying a stand-alone cottonseed product, look for an organic option from a reputable source. But do be careful of packaged foods containing this ingredient, as they likely contain conventional cottonseed oil.

3. High in Omega-6s

Like many vegetable oils, cottonseed oil contains high amounts of omega-6 fatty acids. A diet high in these fats, and low in omega-3s, can lead to inflammation.

Omega-6s are found in many unhealthy, convenient foods, like chips, pizzas, salad dressings and processed meats.

If you’re consuming cottonseed oil with processed junk foods, it’s not contributing to your health. This is exactly why vegetable oils like cottonseed are foods to avoid.

Healthier Alternatives

Because of the potential toxic compounds present in cottonseed oil, and because it contains high amounts of omega-6 fatty acids, there are healthier alternatives out there. They include:

Extra-Virgin Olive Oil

Olive oil is higher in heart-healthy oleic acid and other monounsaturated fats. It’s known to reduce inflammation and reduce the risk of cardiovascular disease.

It’s best for drizzling on top of salads or using to add flavor to dips and prepared dishes.

Coconut Oil

Coconut oil contains MCTs, or medium-chain triglycerides, that help increase metabolism, boost energy and support brain function. It’s excellent in smoothies, in baked goods and can be used for cooking.

Avocado Oil

If you’re looking for an oil that’s great for high-heat cooking, choose avocado oil. It’s rich in antioxidants, like lutein, and much higher in monounsaturated fats than cottonseed and other vegetable oils.

Conclusion

• Cottonseed oil is considered a vegetable oil, and it’s often used in processed, packaged foods.
• Although when consumed in small amounts, it has potential health benefits due to its fatty acid content, it’s usually consumed along with unhealthy, inflammatory junk foods.
• There are healthier oils out there that contain more heart-healthy fats and less omega-6 fatty acids. Some of the best options include coconut oil, olive oil and avocado oil.

The post Is Cottonseed Oil Good or Bad for You? What You Need to Know appeared first on Dr. Axe.

You may come across sunflower oil among the vast display of cooking oils in the grocery store. If you’re wondering whether or not sunflower oil is good for you, you’re not alone.

The oil certainly has its benefits, as it contains linoleic and oleic acids. But like other vegetable oils, it’s high in omega-6 fatty acids, which are consumed in excessive amounts in the Western world.

So is sunflower oil healthy? The short answer is, well, it has some health benefits when consumed in moderation or used on your skin, but there are certainly some drawbacks.

What Is Sunflower Oil?

Sunflower oil comes from the Helianthus annuus, or sunflower plant. Because it contains little saturated fats, it’s known as a healthy cooking oil, but there are a few things you should know about sunflower seed oil.

It contains linoleic acid and oleic acid, two types of fats that are well-researched for their potential health benefits and drawbacks. Sunflower oil may also release potentially harmful toxins when it’s heated above 180 degrees, so it’s certainly not the best cooking oil out there.

Types/Varieties

There are several types of sunflower oil available, each with a different fatty acid composition. Here’s the breakdown:

• High Linoleic: This type has about 70 percent linoleic acid, 20 percent oleic acid and 10 percent saturated fats. It’s rich in omega-6 fatty acids and liquid at room temperature, so it can be used for home cooking.
• Mid-Oleic and High Oleic: These types contain oleic acid and are thought to be healthier options because of their omega-9 fatty acid content. In mid-oleic sunflower oil, the composition is 65 percent oleic acid and 25 percent linoleic acid, with about 10 percent saturated fats. High oleic sunflower oil is made up of about 80 percent oleic acid, 10 percent linoleic acid and 10 percent saturated fats.
• High Stearic/High Oleic: This type of sunflower oil is solid at room temperature (because of the stearic acid), so it’s often used to make ice creams, in packaged foods or in industrial frying. Stearic acid is often used as a stabilizing agent to make cosmetics, cleansers, candles and more.

Linoleic acid is a polyunsaturated, omega-6 fatty acid. This fat is essential for human nutrition and used by the body as a source of energy.

Foods containing linoleic acid account for about 90 percent of dietary omega-6 fats, which are healthy, but only in moderation.

Oleic acid is a monounsaturated omega-9 fatty acid that’s found in vegetable and animal fats. Olive oil is also rich in oleic acid.

Research shows that consuming oleic acid over omega-6 fats can be healthier for your heart and overall health.

Different varieties of sunflower oil react differently to heat. Those containing higher levels of linoleic and oleic acid remain liquid at room temperature, so they can be used for a range of recipes.

Those containing stearic acid, a type of saturated fat, are solid at room temperature, so they are used for different culinary purposes.

Related: Is Corn Oil Healthy? Potential Benefits vs. Risks (Plus Healthy Substitutes)

Sunflower Oil Nutrition Facts

The U.S. Department of Agriculture reports that one tablespoon of sunflower oil contains approximately:

• 120 calories
• 13.6 grams fat
• 5.6 milligrams vitamin E (25 percent DV)

In addition, 86 percent of the fatty acids in sunflower oil are monounsaturated fats, while 10 percent are saturated fats and 4 percent are polyunsaturated fats.

Benefits/Uses

1. Rich in Vitamin E

Isomers of vitamin E have powerful antioxidant abilities, with the power to reduce free radical damage and inflammation. Studies evaluating the effects of vitamin E suggest that consuming antioxidant foods helps naturally slow aging in your cells, improve immunity and reduce the risk of health issues like heart disease.

Because vitamin E foods help reduce oxidative stress within the body, research indicates that they may also improve physical endurance because the nutrient reduces fatigue, promotes blood circulation and improves muscle strength.

2. May Promote Heart Health

Research shows that consuming foods containing linoleic acid may help reduce LDL cholesterol and blood pressure, reducing your overall risk of cardiovascular disease. This is especially true when you replace foods containing higher amounts of saturated fats with the omega-6s found in sunflower oil.

That said, when it comes to heart health, researchers contend that consuming a proper balance of omega-3 and omega-6 fatty acids, with a 1:1 ratio, is critical. Excessive consumption of omega-6s can be problematic.

3. Promotes Healthy Skin

Because sunflower oil contains linoleic acid, oleic acid and vitamin E, it helps improve skin hydration, reduce inflammation, speed up wound healing and improve skin elasticity. It works as an emollient that protects your skin, while keeping it hydrated.

Using sunflower oil for skin can help reduce skin damage because of its protective, antioxidant and anti-inflammatory effects. Studies note that its vitamin E content may also help speed up cell regeneration, which could help improve the look of scars, wrinkles and acne.

4. Nourishes Hair

Sunflower oil for hair helps hydrate, nourish and even thicken your locks. It has antioxidant effects, which work to reduce environmental damage to your hair.

It also promotes circulation to the scalp, adds moisture and gives your hair a healthier, fresher look.

One study found that oils high in linoleic acid may help to thicken hair because the omega-6 fatty acids promote the expression of several factors responsible for hair growth.

5. Fights Infections

Research highlights that both linoleic acid and oleic acid have anti-inflammatory, immune-boosting and infection-fighting benefits.

There’s also evidence that oleic acid has antibacterial properties, so it can be used to improve bacterial skin infections.

Risks and Side Effects

One of the main disadvantages of consuming sunflower oil, and other vegetable oils, is its omega-6 fatty acid content. Although these fats are important for human health, most people consume way too much of them and not nearly enough omega-3 fatty acids.

Excessive consumption of omega-6s can lead to inflammation, weight gain and heart issues.

Do not heat sunflower oil at high temperatures (above 180 degrees Fahrenheit). It is definitely not the best oil for frying foods because it may release potentially toxic compounds (like aldehydes) when cooked at high temperatures, even though it has a higher smoke point.

The best way to use sunflower cooking oil is for recipes that require gentle, low heat, like stir-fries.

Healthy Alternatives

Because sunflower oil is high in linoleic acid (omega-6s) and doesn’t react well to higher temperatures, there are healthier alternatives to consider, including the following:

• Olive oil: When looking at sunflower oil vs. olive oil, they both contain oleic acid, depending on the type you choose. Every type of extra virgin, cold-pressed olive oil contains high amounts of oleic acid, a heart-healthy monounsaturated fatty acid. But olive oil isn’t good for cooking at high temperatures. It’s best when drizzled on salads or dips.
• Avocado oil: Like sunflower seed oil, avocado oil contains oleic and linoleic acids. It’s also rich in vitamin E. Not only is avocado oil deemed one of the healthiest oils on the planet, but it also has a very high smoke point of at least 400 degrees Fahrenheit.
• Coconut oil: Coconut oil is another healthier option for cooking. It’s more stable than sunflower (and olive) oil and works as an antimicrobial, energy-boosting food. It contains medium-chain fatty acids, including caprylic acid, lauric acid and capric acid. It can be used in baked goods, to sauté veggies and meats, and it’s also great for your skin and hair.

Conclusion

• Sunflower seed oil is extracted from the sunflower plant. Because it’s low in saturated fats, it’s often considered a healthy cooling oil, but there are some drawbacks to consider.
• What are the health benefits on sunflower oil? Sunflower oil benefits include its anti-inflammatory, antioxidant, skin-nourishing and heart-healthy effects.
• The oil is rich in linoleic and/or oleic acid, depending on the type you purchase. It’s OK to use this oil in moderation, drizzled on a salad or used in a dip, or to use it on your face and hair. But don’t cook with this oil because it may release potentially toxic compounds.
• Some healthier alternatives include olive oil, avocado oil and coconut oil, which can be used in foods and topically.

The post Is Sunflower Oil Good for You? Benefits, Risks & Alternatives appeared first on Dr. Axe.

Do you feel guilty after adding mayonnaise to your favorite sandwich or dip? If so, you’re not alone.

There’s plenty of curiosity about whether or not mayonnaise nutrition is bad for health, but it’s still the best-selling condiment in the United States, outselling other fan favorites like ketchup and mustard.

So what’s the truth? Yay or nay to mayonnaise nutrition?

Well, mayonnaise brands have been playing with recipes to please their consumers, but you may be better off going with that plain old product. We’ll tell you why … and more.

What Is Mayonnaise?

Mayonnaise is a combination of oil, egg yolk and an acidic liquid, like vinegar or lemon juice. When these ingredients are combined, they become a stable, thick and creamy substance.

How does this happen? The egg yolk works as an emulsifier that binds to the liquid and water, producing the solid condiment that you know and (may) love.

Types/Varieties

Different types of mayonnaise are made with different oils and other ingredients. This does alter the potential health benefits of mayo, so it’s something to look out for when shopping for a product.

Your standard mayo is made with soy oil, which certainly has its drawbacks. Soy oil (and other vegetable oils on the market) is typically highly processed and can be made with genetically modified soybeans.

Soy oil is also high in omega-6 fats, which are beneficial, but only when consumed in small amounts. People eating a standard Western diet tend to consume way too much omega-6 fats and not enough omega-3s.

In the mayo section of the grocery store, you’ll notice a range of items, some made without soy oil. But for a product to be lower in fats or calories, something else has to be added to create the same flavor and texture as mayo, which can completely change the nutrient profile of the food.

Here’s a breakdown of some mayo varieties that you’ll see in the grocery store:

• Reduced-fat mayonnaise: Some people think that this is a healthier choice because it’s lower in fat, but keep in mind that reduced- or low-fat options typically contain higher amounts of starches or sugars to get the same texture and flavor as a full-fat mayo.
• Light mayo: The term “light” means that the product contains fewer calories than your standard mayo. Again, these options may contain added carbs or sugars to create the same texture with the same calorie count.
• Alternative oil-based mayo: Some products are made using healthier oils, like olive oil, coconut oil or avocado oil. These types are considered keto-friendly and are arguably the best mayonnaise options. But check the ingredient list on these types because vegetable oil is sometimes added for flavor.
• Vegan-friendly mayo: Vegan mayos don’t include the egg yolks that are usually added as an emulsifier. Instead, these mayos typically are made with soy or canola oils, and they may lack the normal mayo consistency.

Here’s one suggestion: If you’re looking for a mayo that’s lower in calories and fats, skip the “mayonnaise alternatives” and go for another food that gives you the same creamy texture.

Why? Mayo alternatives typically include a bunch of additives, like fat replacements, added sugars and preservatives to give you the same taste and texture, but this isn’t really the healthiest way to go.

Instead of consuming fats, for instance, you may eat way more sugar than you realize.

Your best option is to choose a mayo that’s made with known healthy oils, like olive oil, avocado oil or coconut oil. Just double-check the ingredient list to be sure there’s nothing else hiding in there.

Mayonnaise Nutrition Facts

Because mayonnaise is made with oil, mayonnaise nutrition is high in fat and considered a calorie-dense condiment.

Does this mean it’s unhealthy? Not necessarily — it depends on your diet and the quality of your mayonnaise product.

Mayo is made almost entirely of unsaturated fat, which means that it can be consumed in moderation.

That said, understand that mayo contains high levels of omega-6 fatty acids. These fats are health-promoting but only when consumed in moderation and in the proper ratio with omega-3 fatty acids.

The nutrition information for a mayo product varies depending on the mayonnaise brand. The U.S. Department of Agriculture lists that one tablespoon of mayonnaise nutrition contains approximately:

• 100 calories
• 11 grams fat
• 75 milligrams sodium (3 percent DV)

Of the fats, 2 grams are unsaturated, 2.5 grams are monounsaturated and 6 grams are polyunsaturated.

Benefits/Uses

The key ingredient in mayo is oil, usually soybean oil, so although there are some potential benefits, this only remains true when it’s consumed in moderation. When sticking to less than a tablespoon at a time, here are some possible benefits and uses of mayonnaise nutrition:

1. Promotes Heart Health

The polyunsaturated fats in mayo may positively impact your cardiovascular health. A systematic review and meta-analysis found that consuming polyunsaturated fats in place of saturated fats significantly reduced the risk of coronary heart disease.

2. Nourishes Skin and Hair

The fatty acids and egg yolks found in mayo have hydrating and nourishing effects on your skin and hair. You can use mayo to condition your hair for a smoother, well-nourished appearance.

It also works as a skin moisturizer that can help relieve pain from sunburn, while soothing your skin.

3. Moistens Recipes

From cake batters to sandwiches and salads, mayo is an excellent moistening agent in recipes. Using it in cake batter, for example, produces an exceptionally satisfying, moist texture.

The condiment is also used in tuna salad, chicken salad and potato salad to add moisture and creaminess to the recipes.

4. Works as a Thickener

Mayo can be used to thicken sauces, drips and sides. Plus, the lemon juice or vinegar gives the recipe a pleasant acidic flavor that works well in many recipes.

If you’re looking to add a thick, creamy texture to your dish, a bit of mayonnaise can go a long way.

Risks and Side Effects

You may know that foods mixed with mayo need to be refrigerated, but why? The concern about spoiled mayo really comes from the egg yolk that’s present in the condiment.

When the food is made with raw egg, it can allow for bacterial growth (like salmonella) and contamination.

However, most commercial mayos are made with pasteurized eggs and contain ingredients like vinegar or lemon juice, two acidic liquids that prevent or reduce bacterial growth. That said, it’s wise not to leave mayo dishes or sandwiches out of the refrigerator or a cooler for longer than two hours.

Open mayo jars should also be kept in the refrigerator for this reason.

And, of course, don’t overdo it on the mayo. Mayonnaise nutrition is packed with omega-6 fatty acids, and although these fats are healthy in small amounts, it’s easy to go overboard on this creamy condiment.

How to Make Homemade Mayonnaise

Looking for a healthy mayonnaise recipe that you can whip up at home? Here’s an easy one that’s made with a coconut oil — one of the healthiest oil options.

Homemade Mayonnaise

Total time: 5 minutes

Serves: 20

Ingredients:

• 2 egg yolks at room temperature
• 1 teaspoon of mustard
• 2 teaspoons fresh lemon juice
• ½ cup olive oil
• ½ cup of coconut oil, melted
• pinch of sea salt and black pepper

Directions:

1. In a blender, add egg yolks, mustard, 1 teaspoon fresh lemon juice and blend on very low setting.
2. Slowly drizzle in the oil while blender is still on low speed.
3. Once oil is well incorporated, add the remaining lemon juice.
4. Add salt and pepper, to taste.
5. Place mayo in a jar and store in the refrigerator.

Mayo Substitutes

Looking to get that signature thick, creamy texture in a recipe without using mayo? Here are some mayo substitutes that can give you the same effect:

• Avocado: If you’re looking to swap out mayo, this is your best substitute. It has that same creamy texture when it’s blended, so it works really well in egg salad, potato salad and more.
• Greek yogurt: To add moisture to recipes, Greek yogurt is an excellent option.
• Hummus: Hummus goes well on sandwiches to add flavor and creaminess, without the same fat and calorie content as mayo.
• Mustard: A good quality mustard is packed with flavor. It can even allow you to use way less mayo on a sandwich or dish when you add a bit of mustard.

Conclusion

• Mayo is the most popular condiment in the United States. It’s loved because of its creamy, thick and acidic properties, but many wonder whether or not it’s unhealthy.
• Most mayonnaise brands use soy oil, egg yolks and lemon juice or vinegar to create the condiment. Homemade mayonnaise can be prepared with different oils, which may even improve the mayonnaise nutrition content. There’s also a variety of recipes that are available in your local grocery store, including eggless mayonnaise recipes for people on a vegan diet.
• The key to consuming mayo is choosing a product that’s made with a good quality, healthy oil, like coconut oil, avocado oil or olive oil. And, of course, eat it in moderation.

The post Is Mayonnaise Nutrition Really as Unhealthy as You Think? appeared first on Dr. Axe.

If you’re an experienced baker or cook — especially if you like to make high-protein, meatless meals — chances are you’ve come across quark cheese.

What is quark? It’s a creamy, unaged cheese that’s similar in texture and appearance to yogurt, creme fraiche and cottage cheese.

Much like these more well-known dairy products, you can use quark in dips, baked goods or simply spread on toast. It’s a good way to add extra protein, creaminess and a bit of “tang” to lots of different recipes, all without adding lots of sugar, salt or carbs.

What Is Quark?

Quark is a creamy, fresh, soured (or “acid set”) cheese made by combining milk with lactic acid, a type of bacteria that causes the whey in milk to separate from the curd.

What does quark taste like? The presence of lactic acid gives quark a subtle sour taste, much like yogurt. Most people find that it has a mild taste, neither too sweet or tart.

Its texture depends on exactly on how it’s made and strained but usually resembles a rich, thick yogurt.

Although quark has only recently become more popular and widely available in the U.S., it has a relatively long history dating back to the 14th century in Central Europe and the Scandinavian region. Since its creation, it’s been consumed most in countries, including Germany, Denmark, Norway, Poland, Russia and Austria.

Quark is the German word for “fresh curd.” (In fact, some refer to it as “Germany’s Greek yogurt.”)

While quark has become the English name for this European-style cheese, around the world it goes by several different names, such as:

• twaróg
• quarg
• dry curd cheese
• farmer’s cheese
• pot cheese

While it’s almost always creamy and somewhat tart, there are many types of quark cheeses uses in different cuisines, each with its own method of preparation and straining that affects the finished product.

Nutrition Facts

Quark cheese is made with just a few basic ingredients: cultured milk (usually pasteurized), salt and enzymes.

Just like some other healthy cheeses, quark is low in sugar and carbs but high in protein and also a source of healthy fats. Compared to some other cheeses, it’s relatively low in calories and can have a bit less fat depending on the type of milk it’s made with.

Quark also typically has less salt than other cheeses, including cottage cheese. Unlike some aged cheeses that are made with rennet (enzymes produced in the stomachs of ruminant mammals), quark contains no rennet and therefore is a preferred choice among vegetarians.

One of the best things about quark is the presence of beneficial probiotic bacteria, which are found in a variety of fermented foods and support digestion. Quark is made from soured milk fermented with mesophilic Lactococcus starter cultures, lending it some added benefits over non-fermented cheeses.

One 150-gram serving (a little more than 1/2 cup) of plain, grass-fed quark contains about:

• 140 calories
• 4 grams carbohydrates
• 16 grams protein
• 6 grams fat
• 150 milligrams calcium (10 percent DV)
• 200 milligrams potassium (6 percent DV)

Benefits/Uses

What is quark cheese used for? Here are some of the benefits associated with this type of cheese:

1. High in Protein

Because it has a high ratio of protein compared to carbs and fat, quark makes a filling addition to a variety of recipes, including healthy breakfasts and desserts. Protein foods are important for keeping you full, providing your muscles and brain with energy, repairing connective tissue, and much more.

2. Good Source of Calcium and Potassium

Dairy products, including soft cheeses, are some of the best sources of calcium, which is an essential mineral that’s needed to keep your bones strong, support heart and dental health, and many other functions.

In addition to calcium, quark made with whole milk also provides some potassium, vitamin A, B vitamins like B6 and B12, and a bit of phosphorus and vitamin D.

3. Contains Beneficial Probiotic Bacteria

Quark is made via the process of fermentation, wherein milk sugars are converted into lactic acid bacteria/cultures. This not only helps thicken the milk and give the finished product its tart but pleasant taste, but also provides you with benefits for gut health.

Healthy live cultures found in fermented dairy products can help to replenish your gut with “friendly bacteria” that have benefits such as supporting nutrient absorption, immune function and even appetite control.

4. Low in Sugar, Salt and Carbs

As mentioned above, quark is low in sugar, carbs and salt, so it’s a food that can be enjoyed by people following many different diets — including the keto diet (in small to moderate amounts), high-protein diets, a low-sodium diet, the DASH or MIND diet, and others.

Quark can also serve as a substitute for cottage cheese if you follow the Budwig diet, a protocol used to support the immune system and help prevent chronic diseases due to its anti-inflammatory effects.

How to Use It

Where can I find quark cheese? In the U.S. it’s now becoming more widely available in big supermarkets and online grocery shops.

You can also look for it in German delis, European bakeries and natural/health food stores, as well as speciality cheese shops and some farmers markets.

Are quark and cream cheese basically the same? It’s similar to old-fashioned cream cheese, since it’s a slightly drained fresh cheese. However, it’s creamier and a bit more tart than most commercial cream cheeses sold today.

How should you use quark at home? It’s great in both sweet and savory recipes and works as a healthy baking substitute for more calorie-dense products like heavy cream/sour cream, plus it’s higher in protein too.

Basically in any recipe that calls for dairy staples like cream cheese, yogurt or cottage cheese you can sub in quark instead. Here are some recipes to add it to:

• cheesecakes and mouses
• dips and dressings
• mashed potatoes
• strudels, cakes, banana and other baked goods
• pancakes and waffles
• granola parfaits with fresh berries or other fruits
• omelets, quiches and frittatas
• curries and creamy soups/stews
• smoothies

Recipes

Interested in making your own quark cheese? Quark can be made with just two simple ingredients within just several days.

Here’s a basic recipe for homemade quark:

• You’ll need to sour the milk using live bacteria culture. Quark is made with the same bacteria/enzymes (“live cultures”) found in buttermilk that is unpasteurized (this is important). If you can’t find unpasteurized buttermilk, you can use freeze-dried bacterial culture called mesophilic culture. Look for mesophilic culture in health food stores, cheesemaking and winemaking speciality shops, or online.
• Add about two cups of whole milk or 2% milk to a clean pot and bring it to a simmer on the stove (2% milk has been traditionally used in places such as Germany). Let it come to room temperature and then whisk in either 1/2 cup of unpasteurized buttermilk or about 1/2 teaspoon of dried culture (read the directions, since the amount depends on the product).
• Let it sit overnight at room temperature until it thickens to a yogurt-like consistency. Then strain it overnight in a cheesecloth. (Optional: You may want to add rennet to help thicken the cheese.)
• You can chill your cheese before eating if you’d like or let it chill in the refrigerator.
• It will keep fresh for about two weeks in the refrigerator.

If you’re new to using quark when you cook or bake, give these quark recipes a try:

• Coconut Chia Seed Smoothie Bowl
• Crustless Spinach Quiche
• Lemon Blueberry Quark Cake
• Greek Dip with Quark

What is a substitute for quark cheese?

If you can’t find it or don’t have any on hand, yogurt, mascarpone, sour cream, fromage blanc, Indian paneer or cottage cheese make good quark substitutes.

Risks and Side Effects

Quark cheese is made with dairy milk, so it might not be well-tolerated by people with lactose intolerance or dairy allergies. If you find that eating it causes symptoms like bloating, gas and diarrhea, consider cutting it out of your diet.

That said, because it contains healthy probiotic bacteria it may be easier to digest than other dairy products. Chances are if you can tolerate yogurt, then you should be able to eat quark too.

Some brands can be high in sugar if they are flavored and sweetened, so to keep calories and sugar in check, opt for plain quark. (Full-fat cheese made with whole milk provides the most fat-soluble vitamins, plus it usually tastes best.)

For even more health benefits, try making homemade cheese with raw milk, which is full of vitamins, minerals and healthy enzymes.

Conclusion

• What is quark? It’s a creamy, fresh, soured cheese that is similar to yogurt and cottage cheese. It’s made by combining milk with lactic acid, giving it a slight sour taste.
• Quark cheese is high in protein and relatively low in sugar (when unsweetened), carbs, salt and fat. It’s a good source of calcium, potassium and also has several other nutrients.
• Unlike aged cheeses it’s not made with rennet, so it’s favored by vegetarians. It’s also a good choice for people following low-carb, DASH and low-sodium diets.
• Use quark in both sweet and savory recipes, just like you would yogurt or creme fraiche. Try it in baked goods like cakes and strudels, topped with granola, in omelets, pancakes and more.

The post What Is Quark Cheese? Nutrition, Benefits & How to Make It appeared first on Dr. Axe.

Want to know a little-known fact about McDonald’s french fries? Before Mcdonald’s starting using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow.

Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy.

For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animals fats (like schmaltz and lard) went out of fashion.

Can you still eat tallow? Yes — and in moderation, some would still consider it to be a healthy fat to cook with, especially compared to margarine or processed shortening.

Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism.

What Is Tallow?

Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated.

Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter.

Types/Varieties

Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs.

Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs.

Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed.

Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking.

Nutrition Facts

Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 50 percent saturated fat, 42 percent to 50 percent monounsaturated fat and 4 percent polyunsaturated fat.

According to the U.S. Department of Agriculture, one tablespoon of tallow has about:

• 115 calories
• 13 grams of fat (including 6.5 grams saturated fat and 5.5 grams of monounsaturated fat)
• 0 grams of carbs, protein, sugar or fiber

In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets.

Tallow rendered from grass-fed cattle provides some of the following nutrients:

• Vitamins A, D, K, E and B12
• Choline
• CLA
• Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others

Health Benefits

What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries.

1. Provides Healthy Fats, Including Cholesterol

In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits.

As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets.

This is the same type of fat found in olive oil.

The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease.

Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes.

Another benefit of consuming natural fats is for cognitive health, since a high percentage of your brain is made up of cholesterol and fat.

2. May Help Support Weight Loss/Management

Tallow is rich in CLA, a fatty acid that studies suggest can support a healthy metabolism and may lead to fat burning. There’s some evidence demonstrating that CLA also has anti-inflammatory and immune-supporting properties, possibly even fighting growth of tumors, as does the fatty acid oleic acid.

Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis and can also have benefits such as reducing inflammation and oxidative stress.

3. Can Help You Absorb Essential Vitamins

You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more.

4. Has a High Smoke Point

Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits.

Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat — such as roasting, frying and  baking — use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals.

5. Can Help Hydrate Skin

Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized.

These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil).

Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include:

• Improving moisture and treating dryness
• Helping increase skin’s flexibility and ability to heal
• Supporting the protective barrier function of skin

How to Use/Recipes

In terms of cooking, what is tallow good for? Because it has a high smoke point (between 400–420 degrees F), it’s a good fat for frying, baking, sauteing and roasting.

It can help give crusts, pastries, fried foods and baked goods a crumbly texture.

Some popular uses for tallow include making:

• Donuts
• Fritters
• Pie crusts
• Flour tortillas
• Mexican recipes, like fried plantains and tamales
• Cookies
• Pound cake
• Biscuits
• Fried pork, chicken and other fried meats
• Lardo
• Fried vegetables, latkes and veggie fritters

Where to Buy Tallow

Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop.

How to Make Tallow

1. Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat.
2. Grind the fat or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there is only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops.
3. Let it cool off for an hour, then strain it through a mesh strainer and and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while.

Tallow Soap

Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier.

If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality.

Alternatives

What can you use instead of tallow (besides lard)?

Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat.

Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies.

Good quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids.

What is the difference between tallow and lard?

Lard is “fat from the abdomen of a pig (or swine) that is rendered and clarified for use in cooking.” In other words, it’s a type of rendered pork fat or what some have nicknamed “bacon butter.”

Lard is actually considered to be the “original shortening,” popular long before the creation of partially hydrolyzed vegetable oils and man-made trans fats. This semi-soft white fat is high in saturated fat but contains no trans fat.

That means it may actually provide some benefits, such as supplying you with fats and cholesterol that are needed to fuel the brain and produce hormones.

Many respected chefs and bakers consider lard to be one of the best fats for frying and making pastries. Not only does it have a neutral taste and high smoke point, but it helps makes fried foods crispy and crumbly.

The downside to eating lard is that it’s likely to be derived from pigs that are contaminated with toxins. Pork/pigs are commonly raised in unhealthy environments that causes them to become ill, and this can affect both their meat and fat.

Risks and Side Effects

There’s now expansive evidence suggesting that natural animal fats may actually be healthier than partially hydrogenated vegetable shortenings, especially the kinds that contain trans fats, which have been linked to conditions including heart disease.

That said, most health authorities still recommend that you consume tallow and other animal fats in moderation or small amounts — and that you include unsaturated fats in your diet as well.

Purchasing high-quality tallow from grass-fed cattle/mutton is also important, since today many types sold in supermarkets come from conventionally raised cows that may be raised with use of hormones, antibiotics and so on. It’s also important to avoid hydrogenated animal fats (meaning they contain not only cholesterol and saturated fat, but also dangerous trans fats).

If you are at high risk of heart disease and have a history of high cholesterol, consider limiting your use of pure animal fats or at least getting your doctor’s advice.

Conclusion

• What is tallow? Also called beef tallow, it’s animal fat that is typically rendered from cattle or mutton, although it sometimes also contains fat from pigs/hogs.
• Animal fats supply you with fatty acids and cholesterol that play many important roles, including helping fuel your brain and produce hormones that help regulate your appetite, body weight, mood and more.
• Tallow benefits (especially when sourced from organic, grass-fed cattle) can include supplying you with essential fatty acids, supporting your metabolism and body weight management, improving absorption of vitamins, supporting skin health, and fueling your brain with needed cholesterol/fat.
• Tallow vs. lard, what’s the difference? Lard is rendered pig fat. It’s high in saturated and monounsaturated fat and often used for frying and baking, however it may be more contaminated than tallow since it comes from pigs.

The post What Is Tallow? Top 5 Reasons to Use This Form of Fat appeared first on Dr. Axe.

Ricotta cheese is a popular Italian ingredient featured in desserts and main dishes alike. Made from whey protein that has been acidified and heated, ricotta has a soft texture and mild flavor that works well in both sweet and savory recipes.

In addition to being highly versatile, it’s also rich in several nutrients and has been associated with a host of health benefits. In fact, the ricotta cheese nutrition profile could potentially help support weight loss, decrease blood pressure and help keep the bones healthy and strong.

Ready to learn more? Keep reading for all things ricotta, including more on the ricotta cheese nutrition facts and health benefits, plus some easy ways to enjoy.

What Is Ricotta Cheese?

Ricotta cheese is a type of cheese that is made from cow, goat or sheep milk whey. It’s known for its creamy, soft texture and mild, slightly sweet taste.

Often considered one of the healthiest cheese varieties, ricotta cheese nutrition contains all nine essential amino acids and is high in protein, calcium and selenium, as well as several other important vitamins and minerals. It’s also incredibly versatile and works well in recipes ranging from dips and spreads to salads, pasta dishes and desserts.

Although fresh ricotta is the most popular variety, it can also be aged to help extend its shelf life. Some of the most common types of aged ricotta include:

• Ricotta salata: This type of ricotta is pressed, salted and aged for at least 90 days.
• Ricotta forte: Also known as ricotta scanta, this cheese is soft and fermented with a strong and pungent flavor.
• Ricotta infornata: This form of ricotta is baked until it develops a brown crust.
• Ricotta affumicata: This variety is smoked, giving it a gray crust and distinct taste and aroma.

Ricotta Cheese Nutrition Facts

Ricotta cheese is a great source of several important nutrients. Although the non-fat ricotta cheese nutrition profile and low-fat ricotta cheese nutrition profile may vary slightly, most varieties are rich in protein, calcium, selenium and phosphorus, as well as several other nutrients.

A half cup of ricotta cheese made from whole milk contains the following nutrients:

• 216 calories
• 4 grams carbohydrates
• 14 grams protein
• 16 grams fat
• 257 milligrams calcium (26 percent DV)
• 18 micrograms selenium (26 percent DV)
• 196 milligrams phosphorus (20 percent DV)
• 0.2 milligrams riboflavin (14 percent DV)
• 552 International Units vitamin A (11 percent DV)
• 1.4 milligrams zinc (10 percent DV)
• 0.4 micrograms vitamin B12 (7 percent DV)
• 14.9 micrograms folate (4 percent DV)
• 130 milligrams potassium (4 percent DV)

Ricotta cheese nutrition also contains some vitamin B6, pantothenic acid, iron and magnesium.

How It’s Made

Ricotta is made from the whey that is left over from making other types of cheese. The whey must be acidified, either by undergoing fermentation or through the use of an acid, such as lemon juice, vinegar or buttermilk.

Many ricotta cheese brands also add rennet, which is a thickening agent made from enzymes found in the stomachs of ruminant mammals, such as cows. Next, the whey is heated, causing the proteins to coagulate and form curds.

These curds are then strained and cooled, producing the creamy, white cheese that many of us are so familiar with.

Making homemade ricotta cheese is easy and requires just a few simple ingredients. In fact, there are plenty of recipes available for how to make ricotta cheese, and most simply require milk and an acid, such as buttermilk or lemon juice.

Health Benefits

There are plenty of reasons you may want to consider adding this delicious dairy product to your diet. Here are a few of the top health benefits of ricotta.

1. Boosts Bone Health

Ricotta is a great source of calcium, an important mineral that is integral to the formation and metabolism of the bones. Interestingly enough, it’s estimated that about 99 percent of the calcium in the body is found right in the bones and teeth, where it provides tissue with strength and structural integrity.

Each serving of ricotta is also high in phosphorus, another mineral that plays a key role in bone health. Phosphorus is involved in many functions related to bone health but is especially important for maintaining bone integrity and skeletal development.

A deficiency in this essential micronutrient can cause issues like softening of the bones, bone loss and rickets.

2. High in Protein

Ricotta is loaded with protein, packing around 14 grams into a single half-cup serving. Protein is crucial to several aspects of health, including growth and development, immune function, muscle strength, and more.

A deficiency in protein can wreak havoc on health, causing a slew of side effects — like hair loss, hunger, stunted growth and impaired immunity. Pairing ricotta with other protein foods like meat, fish, poultry or legumes is a great way to ensure that you meet your daily needs.

3. Supports Weight Loss

With 216 calories in a 1/2 cup of ricotta cheese, this delicious dairy product makes a great addition to a healthy weight loss diet. In addition to being relatively low in calories, ricotta is also high in protein and boasts all nine of the essential amino acids that your body needs.

Increasing your intake of protein can be an effective method to help promote weight loss. In a study published in the American Journal of Clinical Nutrition, increasing dietary protein intake by just 15 percent led to significant reductions in calorie consumption, body weight and fat mass in study participants.

Protein can also reduce levels of ghrelin, which is the hormone responsible for stimulating feelings of hunger.

4. May Help Lower Blood Pressure

Some studies have found that the whey protein used to make ricotta cheese could help manage blood pressure levels. One 2016 study out of the United Kingdom, for instance, showed that supplementing with whey protein for eight weeks decreased both systolic and diastolic blood pressure while also improving other markers of heart health.

Another study in Food Science & Nutrition had similar findings, reporting that whey protein decreased systolic blood pressure in adults with pre- and mild hypertension, or high blood pressure.

Ricotta is also rich in phosphorus, an essential nutrient that regulates blood pressure levels. Some research suggests that increasing your intake of phosphorus, along with other minerals like magnesium and calcium, could help effectively decrease blood pressure levels.

How to Use It (Plus Recipes)

Ricotta cheese is widely available in the dairy section of most supermarkets, typically alongside other types of cheese. If kept refrigerated immediately after opening, it can last for about two weeks.

Many people also wonder: Can you freeze ricotta cheese? Although it can affect the texture, you can freeze ricotta for up to two months.

Ricotta is creamy, delicious and easy to use in a variety of different ricotta cheese recipes. With its rich taste and soft texture, it works especially well in savory or sweet dips and spreads.

It can also kick up the flavor of baked goods and desserts or can be stirred into pasta dishes and salads.

Here are a few delicious and easy recipes using ricotta cheese:

• Authentic Ricotta Cheese Recipe
• Lemon Ricotta Zucchini Noodles
• Mediterranean Baked Ricotta Muffins
• Blueberry Lemon Ricotta Parfaits
• Ricotta Spinach Toast

Substitutes

Running low on ricotta and not sure what to swap in for your favorite recipes?

Cottage cheese is a popular substitute for ricotta cheese due to its mild flavor and soft, creamy texture. Because it provides a similar ricotta cheese taste, it can also be used in many dishes in place of ricotta, including many spreads and pasta dishes like lasagna.

So is ricotta or cottage cheese healthier? The main difference between ricotta cheese vs. cottage cheese in terms of nutrition is that cottage cheese nutrition contains a lower amount of fat and calories, making it a good option for those on a low-calorie diet.

Cream cheese is another good ricotta cheese substitute, thanks to its similar taste and texture. Since cream cheese is made from both milk and cream, it is a bit higher in calories but works well in desserts like cheesecake, cookies and brownies.

You can also try trading fresh ricotta for other fresh cheeses in pasta dishes or desserts. Some of the best options include fresh goat cheese, mascarpone, paneer or fromage blanc.

For those with an allergy to milk or dairy, you can also even whip up your own vegan ricotta cheese at home. Cashews, in particular, can be soaked and blended in a food processor to mimic the unique texture of ricotta, without the dairy.

You can also add other ingredients to ramp up the flavor, including nutritional yeast, garlic, onion powder or lemon juice.

Risks and Side Effects

Keep in mind that ricotta contains lactose, a type of milk sugar that many people are unable to digest. If you are lactose intolerant, you may want to opt for other cheese varieties that are lower in lactose instead, including natural aged cheeses like cheddar, Swiss or parmesan.

Those who have an allergy to milk or follow a dairy-free diet should limit all types of cheese.

Compared to other types of cheese, ricotta also contains a higher amount of carbs per serving. While this may not make much of a difference for most people, it does mean that ricotta cheese nutrition on keto or other low-carb diets may not be suitable.

Ricotta is also high in saturated fat, a type of fat found primarily in animal products like meat, eggs and dairy. Although research shows that saturated fat is not directly linked to heart disease, consuming high amounts can increase levels of bad LDL cholesterol in the blood and could be tied to other  adverse effects, including decreased bone density.

Therefore, it’s important to moderate your intake and enjoy alongside a variety of other healthy fats, including mono- and polyunsaturated fatty acids.

Conclusion

• What is ricotta cheese? Ricotta is a type of whey cheese that is known for its distinct taste and texture.
• In addition to providing a good amount of protein in each serving, ricotta cheese nutrition is high in calcium, selenium and phosphorus as well.
• Thanks to the ricotta cheese nutrition profile, this tasty ingredient could potentially help boost bone health, enhance weight loss and lower blood pressure.
• There are many ricotta cheese recipes available that are healthy and delicious, including salads, spreads and pastas.
• Because of the similarities between ricotta vs. cottage cheese, cream cheese and other fresh cheese varieties, there are also several substitutes available that can be easily swapped in to dishes.

The post Ricotta Cheese Nutrition: Is It Healthy? appeared first on Dr. Axe.

With their rich flavor, creamy consistency and buttery taste, benefit-rich avocados are a long-time favorite among foodies. But with a high amount of avocado calories packed into each serving, many health-conscious consumers have called the potential health benefits of this so-called superfood into question.

However, that doesn’t mean that you need to cut the guac out of your diet altogether. In fact, enjoying avocados in moderation alongside a variety of other fruits and vegetables can allow you to take advantage of the many health benefits that this superstar ingredient has to offer while still keeping your waistline in check.

So how many calories are in a whole avocado? And should the high fat content be a concern for fans of this flavorful fruit? Here’s what you need to know.

Nutrition Facts

The amount of calories in one avocado can vary based on the specific serving size. Avocados are also a great source of many other nutrients, including heart-healthy monounsaturated fats, vitamin K, folate and vitamin C. (The only other fruit, with fat and plenty of vitamin C, that compares somewhat is the lesser known durian fruit.)

Additionally, the majority of carbs in avocado are comprised of fiber, an indigestible compound that’s loaded with health benefits.

One medium-sized (7-ounce) avocado contains the following nutrients:

• 322 calories
• 17 grams carbohydrates
• 4 grams protein
• 29.5 grams fat
• 13.5 grams dietary fiber
• 42.2 micrograms vitamin K (53 percent DV)
• 163 micrograms folate (41 percent DV)
• 20.1 milligrams vitamin C (33 percent DV)
• 975 milligrams potassium (28 percent DV)
• 2.8 milligrams pantothenic acid (28 percent DV)
• 0.5 milligrams vitamin B6 (26 percent DV)
• 4.2 milligrams vitamin E (21 percent DV)
• 0.4 milligrams copper (19 percent DV)
• 3.5 milligrams niacin (17 percent DV)
• 0.3 milligrams riboflavin (15 percent DV)
• 58.3 milligrams magnesium (15 percent DV)
• 0.3 milligrams manganese (14 percent DV)

Keep in mind that the amount of whole avocado calories is relatively high, as this is a very large serving size.

Even the amount of calories in half an avocado is significantly less, with approximately 161 calories and nearly 15 grams of fat. Meanwhile, a standard serving contains about 1/5 of the amount of one avocado calories, which translates to about 64 calories and 6 grams of fat.

The specific type of avocado should also be taken into consideration. While Hass avocados are the most common, other varieties like the Florida avocado are much larger and will be higher in calories if the whole fruit is consumed.

Is Fat in Avocados Healthy?

The avocado nutrition profile is comprised mostly of monounsaturated fats, which are a type of heart-healthy fat found in other foods such as nuts and vegetable oils.

Monounsaturated fatty acids have been tied to a number of powerful health benefits, including protection against metabolic syndrome and heart disease. Monounsaturated fats may also reduce inflammation and enhance insulin sensitivity, which can improve the body’s ability to regulate blood sugar levels effectively.

Not only that, but these healthy fats could also offer some serious mood-boosting benefits. In fact, a 2011 study in PLoS One reported that consuming a higher amount of monounsaturated fats could be linked to a lower risk of depression.

Other Benefits

Besides bringing a host of healthy fats to the table, avocados have been associated with a number of other potential health benefits. Here are a few of the top avocado benefits:

• Supports healthy vision: Avocados are loaded with carotenoids like lutein, which can preserve eye health and aid in the prevention of age-related macular degeneration, a common disorder that can lead to vision loss.
• Combats cancer growth: Although more research is needed in humans, in vitro studies suggest that the compounds found in avocados could help slow the growth and spread of cancer cells.
• Boosts weight loss: Rich in fiber and healthy fats, avocados can help promote satiety and keep you feeling full between meals. And despite the amount of calories in avocado, studies show that this high-fat fruit won’t compromise results when enjoyed as part of a weight loss diet.
• Reduces inflammation: Thanks to their content of inflammation-busting antioxidants, some research suggests that avocados could be beneficial against symptoms of osteoarthritis.
• Improves blood sugar control: In addition to reducing blood sugar levels, studies show that monounsaturated fatty acids could also help improve the body’s sensitivity to insulin, which is the hormone needed to transport sugar out of the bloodstream and into the cells.
• Promotes digestive health: Avocados are loaded with fiber, a beneficial plant compound that moves through the body undigested. Upping your intake of fiber can promote regularity and protect against digestive issues like hemorrhoids, constipation and acid reflux.

Diet Advice

Compared to other fruits and vegetables, avocados are relatively high in calories. There are also a high amount of calories in avocado toast, guacamole and other popular recipes that feature the avocado. For this reason, monitoring your serving sizes is crucial to preventing weight gain and maximizing the potential health benefits of this incredible ingredient.

Be sure to enjoy avocados in moderation alongside a variety of other fruits and vegetables. You can also try swapping avocados in for other healthy fats in your diet, such as olive oil, coconut oil, grass-fed butter, nuts and seeds.

Incorporating a bit of avocado into your favorite recipes can also help you reap the rewards of this flavorful fruit. Add a few slices to sandwiches, wraps or burgers to bump up the health benefits or mix them into smoothies, salads, salsas and spreads. Avocados are also great in scrambled eggs, pasta dishes, salad dressings and more.

Here are a few other ways to use this interesting ingredient:

• Creamy Avocado Cilantro Lime Dressing
• Avocado Smoothie
• Heart-Healthy Eggs Benedict
• Easy Avocado Boats
• Cowboy Caviar

Risks

Although avocados are brimming with health benefits, it’s important to keep in mind that they are also high in calories and fat. Without moderating your portion sizes or making other adjustments in your diet, eating more calories than you consume each day can contribute to weight gain over time — perhaps with the exception of the high-fat, low-carb ketogenic diet, when perhaps an avocado would represent a larger share of a meal than a regular eating plan.

Instead of eating the whole fruit in a single sitting, try scaling back a bit so that you’re only consuming around 1/2 the avocado calories or less at a time.

Alternatively, selecting a smaller variety can also make it easier to keep portion sizes under control. Hass avocados, for example, are typically smaller than Florida avocados and contain a lower amount of small avocado calories if the entire fruit is consumed.

Avocados are also high in fiber, with nearly 3 grams packed into each serving. While fiber can definitely be beneficial when consumed in moderation, increasing your intake of fiber too quickly can cause digestive issues like constipation, gas, bloating and stomach pain. Be sure to increase fiber consumption gradually and pair with plenty of water to prevent any adverse effects on health.

Final Thoughts

• Avocados are highly nutritious and contain a good amount of fiber, vitamin C, folate and healthy fats in each serving.
• They have also been linked to a number of health benefits and could potentially improve heart health, reduce blood sugar levels, support eye health, decrease inflammation and more.
• Compared to other fruits and vegetables, they are also relatively high in calories. How many calories are in an avocado, however, can depend on the specific serving size.
• If consumed in high amounts, avocados can contribute to weight gain, especially if you don’t make any other changes to your diet.
• Therefore, it’s best to moderate your portion sizes and pair with a variety of other healthy fats to maximize the potential benefits of this flavor-filled fruit.

The post Avocado Calories, Nutrition Facts and Diet Advice appeared first on Dr. Axe.

Prior to the creation of processed fats like margarine and hydrogenated vegetable oils, lard (fat rendered from pigs/pork) was the original “shortening” used to make baked goods and fried foods that had a crumbly texture. Then, starting in the early 1900s, hydrogenated vegetable oils began replacing animal fats and other quality cooking oils because of the low cost, long shelf life and convenience of these products.

As more people have become aware of the potential dangers of including hydrogenated fats and trans fats in their diets, use of shortening has been declining. Fortunately, it’s becoming common knowledge that there are healthier fats to cook with — such as grass-fed butter and coconut oil.

What Is Shortening?

Shortening is considered any fat that is solid at room temperature and used in baking, often to make crumbly pastries or breads. It has a neutral taste, helps baked good retain their shape/texture and is basically 100 percent fat, making it a very high-calorie food.

Why is shortening called shortening? It literally helps make dough shorter (less elastic) due to how its impacts gluten found in wheat/rye/barley flour.

Types/Varieties

What is shortening made of? It depends on the specific type of shortener.

Some are made from animal fats, while others are plant-based and made from vegetable oils.

Examples of popular shorteners include:

• butter
• margarine
• hydrogenated vegetable oils, such as soybean and palm oil
• lard

Is Crisco a shortening? Yes, Crisco shortening is one of the most popular types in the world.

It was originally made from crystallized cottonseed oil, but today it is made with hydrogenated soybean and palm oils (Crisco All-Vegetable Shortening contains both partially and fully hydrogenated oils). This makes it a type of vegetable shortening.

What seems to confuse many people is that Cristco is only one brand of shortening. There are many other shorteners besides Crisco, so the terms shouldn’t be used interchangeably.

Is Shortening vegan?

Some types are. While animal shortenings including lard and butter are NOT vegan, vegetable shortenings (including Crisco) are.

Shortening vs. Butter

Because it’s solid at room temperature, butter can technically be considered a type of shortening, especially because it’s a popular ingredient in baking.

Most people assume that butter is another type of fat — and for good reason, considering it’s very different than products like margarine. But for the most part, butter is used in the same way as shortening.

One key difference is that butter has more water, while shortening contains zero water and is therefore higher in fat.

Can you substitute butter for shortening? Most of the time, yes, although the finished product may come out a bit different if you do.

Fats in shortening remain intact and soft after melting, but butter separates into oil and milk solids. Butter may wind up making recipes seem a bit oilier and also harder once they cool down, while shorteners tend to keep them soft.

Related: What Is Tallow? Top 5 Reasons to Use This Form of Fat

Uses

Shortening is typically added to foods like baked goods and pie crusts to give them a crumbly and crisp texture. While bakers intentionally try to make some foods, such as bread, airy, stretchy and fluffy, shortening on the other hand is used to make recipes more mealy, dense and flaky.

You’ll find shorteners in foods including:

• pastries
• sweet breads
• biscuits
• pie crusts
• cakes
• crisps and crumbles
• cookies
• frosting
• some breaded and fried meats

Manufacturers of processed foods and baked goods love adding shorteners to their products because they are very inexpensive to produce, boost the mouthfeel and taste of recipes, and often do not require refrigeration (depending on the kind). Shorteners also have a high melting point and are considered “heat-stable” compared to most other oils.

What’s the science behind how shorteners work? Shorteners can help prevent gluten in baked goods from making the food elastic, dried out and chewy.

Adding shortener allows dough to keep its softness and shape since it prevents gluten molecules from expanding too much.

Nutrition Facts

The most commonly used shorteners today are made with vegetable oils like soybean, cottonseed or refined palm oil. Using the process of hydrogenation, these oils are made to become solid at room temperature.

Although it depends on the specific kind, shortening is nearly 100 percent pure fat. According to the United States Department of Agriculture, one tablespoon of vegetable/lard shortening contains about:

• 115 calories
• 13 grams fat (including a mix of unsaturated, saturated and sometimes trans fat)
• 2.75 milligrams vitamin K (up to 8 percent DV)
• 3 milligrams choline
• 0.12 milligrams vitamin E

Aside from providing fat and some vitamin K, it basically doesn’t contain any other essential nutrients.

Risks and Side Effects

A mountain of evidence from the past several decades has shown that consumption of products containing trans fats and partially hydrogenated oils poses many health risks.

Hydrogenation is the chemical process that turns liquid oil into solid fat that has a spreadable texture. Partial hydrogenation makes fats semi-solid at room temperature, while full hydrogenation makes oils totally solid.

The reason that partially hydrogenated fats are considered “danger foods” is because of how their chemical composition changes during manufacturing. They become oxidized easily when exposed to high heat, which means they may contribute to the formation of free radicals, oxidative stress and inflammation.

Studies show that negative health effects associated with partially hydrogenated fats/trans fats include:

• Increased risk of heart disease, heart attack and stroke
• Increased hardening/calcification of the arteries
• Increased “bad” LDL cholesterol levels and decreased “good” HDL cholesterol
• Increased inflammation
• Negative impacts on functions of the nervous system
• Increased risk of death

The good news is that in the United States, the Food and Drug Administration requires all food labels to list the amount of trans fat. This means you can look for newer products that are trans fat-free or, better yet, just use natural fats/oils that are not highly processed.

Healthier Alternatives

Because shorteners tend to be made with highly processed vegetable fats, using shortening replacements is a smart idea.

Due to growing concerns over consumption of these fats, shortening alternatives are becoming more widely available. It’s especially important to avoid products that contain trans fats.

Always read ingredient/nutrition labels, and avoid those that list any type of “hydrogenated vegetable oil” (partially or fully) and that have more than zero grams of trans fats.

What can be used instead of shortening? Healthier substitutes for shortening include:

• Grass-fed butter
• Ghee (a form of clarified butter)
• Coconut oil or coco butter, which are good sources of medium-chained fats (just note that it will give recipes a slight coconut taste)
• Depending on the recipe, healthy oils like olive oil or avocado oil (which are vegan and can make good vegetable shortening substitutes in some recipes/baked goods)

When using shortening substitutes such as butter in recipes, keep these tips in mind:

• Most recipes recommend “cutting” cold shortening into your dry ingredients prior to baking. The size of your pieces determine how the recipe comes out.
• To make flaky crusts, use pea-sized pieces of shortening. To make recipes with a crumbly texture, making very small pieces that are about the size of grains.
• Gradually add small pieces to your flour and other dry ingredients by either cutting the butter with a knife or using a food processor.

Conclusion

• What is shortening? It’s any fat that is solid at room temperature and used in baking, often to make crumbly pastries or breads.
• Many processed vegetable shorteners have been made with hydrogenated oils and trans fats to improve their shelf life and cost efficiency. However, these fats have been linked to a number of health problems, including increased risk for heart disease, heart attacks and stroke.
• It’s a better idea to cook with healthy shortening substitutes instead, such as grass-fed butter, ghee or coconut oil.

The post What Is Shortening? Uses, Side Effects & Healthy Alternatives appeared first on Dr. Axe.

Flip over the package of a few of your favorite foods and there’s a good chance you’ll spot soybean oil on the list of ingredients. Not only is it often added to processed foods, but it’s also used as a cooking oil in kitchens around the globe. In fact, between 2019-2020, nearly 57 million metric tons of soy oil were produced worldwide, which is up nearly 10 percent from 2015.

However, the potential health benefits of soy oil have often called into question. So is soybean oil healthy or is soybean oil bad for you? Here’s what you need to know about this controversial cooking oil.

What Is Soybean Oil?

Soybean oil is a type of vegetable oil that is derived from the seeds of the soybean plant. In addition to being one of the most commonly consumed cooking oils, it’s also often used in many salad dressings and condiments as well.

The soybean oil composition is made up mostly of unsaturated fat, with about 81 percent of its fat content coming from poly- and monounsaturated fatty acids. Because it also contains about 14 grams of fat per tablespoon, many people also use soybean oil on the ketogenic diet to help ramp up their fat intake.

But while soybean oil can be included in moderation as part of a well-rounded diet, hydrogenated oils should be avoided whenever possible. These are fats that have undergone a process called hydrogenation, which helps extend the shelf-life and cut back on costs for manufacturers. However, it also results in the formation of trans fatty acids, which are harmful fats that have been tied to a higher risk of heart disease, cancer, diabetes and more.

Related: Is Corn Oil Healthy? Potential Benefits vs. Risks (Plus Healthy Substitutes)

Benefits/Uses

1. Good Source of Vitamin K

One of the biggest soybean oil benefits is its content of vitamin K, an important micronutrient that is involved in several aspects of health. In particular, vitamin K is well-known for its ability to maintain healthy blood clotting, which can help stop excess bleeding in response to injury.

Vitamin K is also closely involved in bone health and regulating calcium stores in the bone. In fact, according to a study published in American Journal of Clinical Nutrition, lower intakes of vitamin K were associated with decreased bone mineral density in women. Plus, other studies have even found that supplementing with vitamin K could be linked to a reduced risk of bone fractures as well.

2. Promotes Heart Health

The soybean oil nutrition profile is comprised mostly of polyunsaturated fats, which are a heart-healthy type of fat found in a variety of foods such as fish, nuts and seeds.

Several studies have found that swapping out other types of fat in your diet for polyunsaturated fats could help enhance heart health. For instance, one study in PLoS Medicine showed that trading saturated fats for polyunsaturated fats in the diet significantly reduced the risk of heart disease. Other studies show that replacing saturated fats with polyunsaturated fats could also lower levels of bad LDL cholesterol, which is a major risk factor for heart disease.

Soybean oil also contains omega-3 fatty acids, which can help reduce inflammation and promote heart health as well.

3. Has a High Smoke Point

Many people prefer using soybean oil for cooking because of its high smoke point, meaning that it can withstand high temperatures without breaking down and oxidizing. In fact, the soybean oil smoke point is around 450 degrees Fahrenheit, which is significantly higher than other oils like unrefined olive, canola or flaxseed oil.

Not only can its high smoke point help optimize the flavor foods during high-heat cooking methods like baking, roasting and frying, but it can also protect against the formation of free radicals, which are harmful compounds that can contribute to chronic disease.

4. Keeps Skin Healthy

Some companies have started using soybean oil for skin care products, thanks to its ability to moisturize and soothe the skin. Interestingly enough, one small study out of Berlin showed that applying soybean oil to the skin was effective at promoting moisture retention.

Other research has found that applying it topically could protect the skin against redness and inflammation caused by UVB radiation.

5. Helps Nourish Hair

Promoting hair health is another one of the most popular soybean oil uses. In addition to helping the hair retain moisture, it can also help smooth the cuticles of the hair to keep it looking shiny. Some also use soybean oil for hair to increase the effectiveness of other products, such as hair masks and treatments.

For a simple DIY deep conditioner, try heating a few tablespoons, applying to your hair and letting it soak for 30–40 minutes before washing it out and proceeding with your normal hair care routine.

Risks and Side Effects

Although there are plenty of benefits associated with this common cooking oil, there are some soybean oil side effects and dangers that should be considered as well.

For starters, many vegetable oils on the market, including other oils like canola oil and grapeseed oil, are highly processed and refined. Opting for unrefined, minimally processed soybean oil is a better option to help maximize the potential health benefits.

Additionally, the majority of soybeans in the United States are genetically modified. Many people choose to avoid genetically modified organisms due to concerns about the long-term health effects as well as issues like antibiotic resistance and increased allergenicity. Selecting soybean oil sourced from non-GMO, organic soybeans is a good way to reduce your exposure to genetically modified organisms.

Soybean oil — like many other vegetable oils — is also high in omega-6 fatty acids. While these fatty acids are very important, the modern diet is typically very high in omega-6 fatty acids and lacking in heart-healthy omega-3s. Consuming a high amount of omega-6 fatty acids can contribute to inflammation and chronic disease over time.

Finally, keep in mind that hydrogenated soybean oil should also be avoided altogether as part of a healthy diet. These fats contain trans fats, which may be linked to a higher risk of chronic conditions such as cancer, heart disease, diabetes and more. Hydrogenated fats are often found in processed foods, such as fast food, baked goods, cookies, chips and crackers.

Related: Is Soy Bad for You? Or Is It Full of Benefits?

Substitutes

While unrefined, minimally processed soybean oil is fine in moderation from time to time, you should be sure to pair it with a variety of other healthy fats as well.

There are plenty of nutritious alternatives to soybean oil that you can easily add to your kitchen pantry. Here are a few other options:

• Avocado oil: This healthy fat has a high smoke point, which makes avocado oil a suitable alternative for high-heat cooking methods like roasting, baking and frying.
• Coconut oil: Rich in saturated fats and medium-chain triglycerides, coconut oil has a high smoke point and mild flavor and can easily be swapped into your favorite recipes.
• Olive oil: Although it has a lower smoke point than other types of oils, olive oil can be drizzled over cooked dishes or mixed into salad dressings and condiments.
• Butter: Grass-fed butter, in particular, is rich in several key nutrients like vitamins A, E and K as well as healthy fatty acids such as conjugated linoleic acid.

Conclusion

• Soybean oil is a type of cooking oil that is made from the seeds of the soybean plant.
• Is soybean oil bad for you? Soybean oil is high in vitamin K, has a high smoke point and can help promote heart health, thanks to its content of polyunsaturated fatty acids. Other research suggests that it may also help support hair and skin health as well.
• On the other hand, many vegetable oils are highly processed, loaded with omega-6 fatty acids and may be sourced from GMO crops. Hydrogenated oils should also be limited whenever possible as they contain harmful trans fatty acids.
• Opting for organic, minimally processed soy oil is a good option to maximize the potential health benefits of this common cooking oil.
• You should also enjoy a variety of other healthy cooking oils as well, including avocado oil, coconut oil, olive oil and grass-fed butter.

The post Is Soybean Oil Bad for You? Benefits vs. Risks appeared first on Dr. Axe.

There are many food sources that have been debated over the years as to whether or not they’re helpful or harmful to human health — from eggs and dairy to alcohol and caffeine. You can add mustard oil to that list.

Mustard oil has had a tough go at it for some time, considered toxic to humans for a long time. However, it’s becoming more common — so much so that even chefs in some of New York City’s most popular restaurants have added it to their dishes. (1)

Where does this toxicity concern come from? While mustard oil is extracted by cold compression of mustard seeds, the essential oil version is extracted by steam distillation of mustard seeds soaked in water.

Mustard seeds (black or white) — which are used to grow mustard greens — contain an enzyme called myrosinase and a glucosinolate called sinigrin. These two remain isolated while in the mustard seeds under normal conditions but react when the seeds are subjected to pressure or heat.

In the presence of water, these two components react to form allyl isothiocyanate (in the case of black mustard) and normal isothiocyanate (in the case of white mustard), which are toxic compounds noted as poisonous when ingested either by mouth or through the skin. (2)

However, it’s not all doom and gloom when it comes to mustard oil. In fact, while there are certainly health concerns, there are also numerous benefits to this increasingly popular oil.

What Is Mustard Oil?

Mustard oil comes from seeds of the brassica family, the same family as rapeseed which is the partial source of canola oil. Brassica nigra (black mustard), alba (white) and juncae (brown) are all sources of mustard seed oil.

Mustard oil is one of the main ingredients used in cuisine of Eastern India and Bangladesh — however, in the latter part of the 20th century, its popularity declined in Northern India and Pakistan since the availability of mass-produced vegetable oils became much easier.

Mustard oil has been used for centuries as a food additive, cure for many ailments and even noted as an aphrodisiac. It’s a common diet staple in places like India and Bangladesh. It’s made from crushed or pressed mustard seeds and easy to find at most Indian grocery stores.

Koreans frequently use mustard oil in a hot seasoning blend, while some Chinese cuisines use it in dressings. However, it’s most commonly used in shorshe bata, which is a powerful paste of mustard seeds and oil that showcases the delicacy of the popular South Asian fish called ilish.

Mustard oil has a distinctive and rather pungent taste, a common characteristic of all plants in the mustard family, including cabbage, cauliflower, turnip, radish, horseradish or wasabi.

Mustard oil nutrition has about:

• 60 percent monounsaturated fatty acids (42 percent erucic acid and 12 percent oleic acid)
• 21 percent polyunsaturated fat (6 percent the omega-3 alpha-linolenic acid and 15 percent the omega-6 linoleic acid)
• 12 percent saturated fat

Mustard oil is considered to be an oil that has low saturated fat compared to other cooking oils. Its fatty acid composition makes it a source for omega-3, omega-6 and omega-9.

Health Benefits

1. Boosts Cardiac Health

Incorporating mustard oil into your diet may help protect against heart disease, according to a study in the April 2004 issue of the American Journal of Clinical Nutrition. The oil is rich in monounsaturated fats and polyunsaturated fats, both of which help lower bad cholesterol and raise good HDL cholesterol.

Improving your cholesterol balance also helps lower triglycerides, or blood fat levels, which can in turn prevent obesity, kidney disease and hyperthyroidism, in addition to improving heart health. (3)

2. Contains Antibacterial and Antifungal Properties

Mustard oil is thought to work as an antibacterial agent when taken both internally and externally and as an antifungal when used externally. Internally, it can fight bacteria infections in the colon, intestines and other parts of the digestive tract. Externally, it may be able to treat both bacterial and fungal infections when applied directly to the skin.

Researchers from the Armed Forces Institute, reporting in the October 2004 issue of the Journal of the College of Physicians and Surgeons, stated that a 1:1 mixture of honey and mustard oil is effective at killing dental bacteria and may be useful in root canal treatments. It may even help fight fungal and vaginal yeast infections by massaging your body with mustard oil due to the allyl isothocyanate found within it. (4, 5)

3. Benefits the Skin

Mustard oil is often applied externally, especially during massages. The oil has high levels of vitamin E, which helps improve skin health. It can help protect the skin against free radical damage from ultraviolet light and pollution, and can even help reduce the look of fine lines and wrinkles. Additionally, when rubbed into the skin, the vitamin E in the oil can help promote circulation and immunity.

A study in the June 2007 issue of the Journal of Health, Population and Nutrition reports that even though mustard oil is routinely used in India as a massage oil for newborns, it has the potential to be toxic to the skin. Use caution when you use it for the first time to see if your skin reacts with a rash or swelling. (6)

4. Improves Hair Health

Because mustard seed oil is high in omega-3 fatty acids, it may help your hair grow and become healthier. The foods we eat help nourish our bodies, and the hair and skin get to benefit too.

You can also get even more benefits by creating a mustard oil towel wrap. Simply massage mustard seed oil and coconut into your scalp, then cover with a warm towel to help the oil penetrate into your skin and hair follicles; leave it on for 10–20 minutes. Because the oil and the massage can help stimulate blood flow to the scalp, it may stimulate hair growth. (7)

5. Treats Gum Disease

Periodontal disease, aka gum disease, is a chronic inflammatory process accompanied by destruction of periodontium and even the loss of teeth affecting many adults. It’s a much bigger problem in developing and underdeveloped countries, affecting more than 80 percent of these populations. This is dangerous because inflammation in the mouth can lead to problems in the immune system.

In clinical trials using a mustard oil and salt massage on the gums, researchers wanted to determine the efficacy of mustard oil as a gum disease natural treatment. Scaling and root planing was done with ultrasonic scalar, then was followed by gum massaging with salt in mustard oil for five minutes two times per day over a period of three months and showed improvements.

This method of healing is most common in India, where it has not only been used for gum massage, but also for overall maintenance and improvement of oral hygiene. (8)

6. Reduces Pain Associated with Inflammation

Massage with mustard oil may provide relief for rheumatism, arthritis, sprains and aches. The selenium present in the oil reduces effects of inflammation induced by asthma and joint pain by massaging the joints and the entire body with mustard oil. (9)

Doing this in warm environment, slightly heating the oil or maybe using hot stones by a massage professional, may be more effective at relieving the pain and discomfort.

7. It’s Good for the Environment

The composition of mustard oil makes it a great resource for our environment. Most crops produce some plant oil — however, a number of crops produce anywhere from 15 percent to 50 percent or more oil, making them a better resource than others to help reduce the use of fossil fuels.

Oil is extracted by crushing the seed and squeezing the oil out. The oil is exchanged to make biodiesel. This method helps reduce the use of fossil fuels, making mustard oil as fuel a safer, cleaner alternative to benefit the environment. (11)

8. Relaxes and Rejuvenates the Body and Stimulates Blood Flow

Mustard oil can be great for the circulation of blood to the skin when used for massage. While most effective when the mustard oil is warm, masseuses in India commonly use a combination of mustard oil with essentials oils, while massaging, to stimulate the blood flow. This also works as a natural stress reliever.

The oil can help relieve pain and provide relaxation to stressed and overworked muscles, and an increase in blood flow or circulation can help benefit the body because increased blood circulation improves oxygen-rich blood flow to the extremities and vital organs. The skin also gets nourishment and rejuvenation as the blood flow is stimulated. (12)

Interesting Facts

Quality mustard oil has been difficult to find in the U.S. in the past, but it’s now easily imported from India, Bangladesh and Pakistan, and usually found in specialized stores for about $5 a liter.

Expressed mustard oil is reportedly used by some cultures as a cooking oil, in particular Asian cultures, and there is a product called mustard oil that is generally recognized as safe, which actually does have an approved food use. This oil is typically referred to as an essential oil of mustard or volatile mustard oil and is a flavoring produced by steam distillation of black mustard flour or mustard cake.

It’s noted as having a small triglyceride component and, therefore, probably very little viscosity or risk of deformation. Regardless, it’s important that you’re aware of the differences.

Mustard oil is most commonly used for cooking and external care in places like India, Nepal and Bangladesh. It’s likened to some of the qualities of wasabi, a popular condiment from a plant harvested Japan, in particular because of that fiery nasal effect. In fact, in India, it’s often cooked to a smoking point to help dilute its eye-watering result.

Mustard oil is also known in Ayurvedic medicine as a poultice for chest congestion and massage.

You will see many uses in South Asia. For example, you may see it used as a welcoming tradition by being poured on both sides of the threshold when someone important comes home for the first time like newlyweds or even a son or daughter who is returning home after a long absence of some sort. In ceremonies, you may see mustard oil used as traditional jaggo earthen pot fuel where a decorated copper or brass vessel called “khadaa” is filled mustard oil and lit.

Other traditional uses may include homemade cosmetics during Mayian, used in instruments to add weight enabling that typical Indian drum sound to be made by rubbing the heel of the hand over it. You may hear this called (Tel masala) Dholak Masala or oil syahi.

Risks and Side Effects

Though the use of mustard oil for newborn massage has been noted as common practice in some countries, there are some studies that show possible negative effects of mustard oil use on infants.

Because of concerns regarding the erucic acid found in mustard oil, usually around 20 percent to 40 percent, bottles of pure mustard oil sold in the U.S. must include the warning: “For external use only.” The Food and Drug Administration (FDA) banned the import or sale of pure mustard oil for food purposes in the 1990s. Some studies have shown that erucic acid may cause heart problems in lab rats. The FDA reports that it does not regulate the oil, but it does require the warning on the label.

Walter Willet, chairman of the department of nutrition at the Harvard School of Public Health, states that erucic acid levels in mustard oil are not necessarily dangerous, but he also notes that we are not sure — which means more studies need to be conducted.

Your local health food store, specialty spice shop or Indian grocery will likely mustard oil for purchase, but as noted above, the labeling must read “For external use only.” This comes from concerns from the FDA. The FDA posted an alert regarding the health risks of mustard oil due to its erucic acid.

The FDA published risks associated with mustard seed in 2011. “Expressed mustard oil is not permitted for use as a vegetable oil. It may contain 20 to 40% erucic acid, which has been shown to cause nutritional deficiencies and cardiac lesions in test animals. Expressed mustard oil is reportedly used by some cultures as a cooking oil.” (16)

Final Thoughts

• In the presence of water, two compounds in mustard seeds react to form allyl isothiocyanate or normal isothiocyanate, which are toxic compounds noted as poisonous when ingested either by mouth or through the skin.
• Because of concerns regarding the erucic acid found in mustard oil, usually around 20 percent to 40 percent, bottles of pure mustard oil sold in the U.S. must include the warning: “For external use only.”
• Walter Willet, chairman of the department of nutrition at the Harvard School of Public Health, states that erucic acid levels in mustard oil are not necessarily dangerous, but he also notes that we are not sure — which means more studies need to be conducted.
• However, mustard oil isn’t usually dangerously toxic when utilized properly, and it provides the following benefits: boosts cardiac health, contains antibacterial and antifungal properties, benefits the skin, improves hair health, helps treat gum disease, reduces pain associated with inflammation, is good for the environment, relaxes and rejuvenates the body, and stimulates blood flow.

The post Mustard Oil: Dangerous or Key Health- and Flavor-Boosting Agent? appeared first on Dr. Axe.

Natural plant oils, including grapeseed oil, are now one of the most popular hair products on the market, thanks to their ability to tackle multiple hair needs.

Curious about using grapeseed oil for your hair due to its supposed hydrating, strengthening and de-frizzing effects? You’ll be happy to know that studies show grapeseed oil — which is an “edible oil” that’s rich in phenolic compounds, fatty acids and vitamin E — has hydrating, anti-inflammatory and antimicrobial properties.

This means it can help treat conditions affecting the scalp that can lead to dandruff and itching, while also making your hair shiny, healthy and smooth.

Benefits

Grapeseed oil is made by pressing grapes under high amounts of pressure, releasing the seeds’ oil that is high in polyunsaturated fats and certain phytonutrients. Not only can you use this oil when cooking, but it’s also a versatile all-natural skincare and haircare product.

Why is grapeseed oil good for hair? Based on both anecdotal evidence and research studies, grapeseed oil benefits for hair can include:

• Hydrating hair
• Adding shine to hair and fighting frizz
• Moisturizing the scalp and helping to reduce dandruff
• Fighting infections/inflammation of the scalp
• Detangling hair
• Protecting hair from UV damage
• Potentially preventing thinning and supporting growth

1. Helps Hydrate and Defrizz Hair

Grapeseed oil is very rich in a type of fatty acid called linoleic acid, which gives it most of its hydrating qualities. Fatty acids found in plant oils can penetrate into hair cuticles, helping to reduce water loss and lock in moisture, while preventing breaking and blocking frizz.

Avocado oil vs grapeseed oil for hair defrizzing — which is better?

Both of these are considered two of the best oils for natural hair, as well as fragile, thin hair that’s been chemically treated or usually falls flat. Many people find that grapeseed oil is lighter in weight and smell than other oils, including avocado oil, olive oil and coconut oil, so it shouldn’t leave your hair feeling weighed down, flat or greasy.

However, some people report that avocado oil makes a good substitute and works just as well, as long as the smell doesn’t bother them.

It’s also non-comedogenic and unlikely to cause clog pores, making it a good choice for people with sensitive skin types who may become irritated when using chemical haircare products.

2. Adds Shine

By applying this oil to your scalp you can naturally help to balance your production of sebum, an oily substance that helps make hair shiny and smooth.

To improve the strength and shine of your hair, you can apply a hair mask made with grapeseed oil to your hair overnight or before showering. Allowing the oil to seep into your hair can defend against breakage and enhance hair’s healthy appearance.

Another easy option is to add several drops to your hands or brush and then distribute through your hair evenly, avoiding your roots if you’d like to prevent greasiness.

3. Non-Irritating and High In Protective Antioxidants

If you have acne-prone skin and easily break out around your hairline due to clogged pores and irritation from hair products, grapeseed oil may be a good option to try instead.

Grapeseed oil can also prevent scalp irritation/inflammation thanks to its many protective constituents, including tocopherol, linolenic acid, resveratrol, quercetin, procyanidins and phytosterols. Vitamin E also contributes to the beneficial effects of grape seed oil for hair and skin, because of its high antioxidant activity.

4. May Help Support Hair Growth?

Does grapeseed oil really stimulate hair growth? It may, based on findings from research studies focused on the effects of plant oils in preventing hair thinning.

According to the Academic Association of Medicine, there’s evidence from several animal studies that it may be able to help stop thinning hair due to its hydrating plus anti-inflammatory and antioxidant qualities, which give it the ability to protect hair fibers.

For example, its high vitamin E content might help protect proteins that strengthen the hair and scalp, while also defending against UV damage, breakage and oxidative stress.

Grapeseed oil may work best to support hair growth when used with other essential and carrier oils that protect the scalp, such as rosemary oil and coconut oil.

Uses

What is the best type of grapeseed oil for hair? The best type for hair, skin and even cooking are types that are cold-pressed, 100 percent pure and organic.

When oils are “cold-pressed” or “expeller-pressed,” they require less use of chemical solvents and are more likely to have higher concentrations of beneficial compounds.

One type that is popular for both hair and skin is pure pompeian grapeseed oil, which is imported from France and considered high quality.

How do you use grapeseed oil as a hair conditioner, mask or serum? Here’s how to use grapeseed oil to detangle hair, add shine, fight frizz and more:

• To hydrate your scalp and hair — Before washing your hair massage a small palm full of oil into hair, twist your hair into a bun and pop on a shower cap, let it soak in, and then wash it off after about 20 minutes using a gentle shampoo. Condition and style as usual. You can also use this oil as a carrier oil to combine with various essential oils that support hair health, such as lavender oil and rosemary oil.
• To help de-frizz your hair — Can you leave grapeseed oil in your hair? Yes, just like you would with other haircare products. Whether your hair has been chemically straightened, or you wear your hair naturally, you can rub several drops of the oil in your hands then apply to your hair evenly, starting at the ends and working up to the roots. When used as a leave in treatment, brushing the oil through your hair help to distribute it and add shine.
• To make a homemade hair mask for shine — Mix 1/4 cup of pure grapeseed oil with 1/2 smashed avocado or 3 egg yolks, then combine and saturate your hair. Leave the mixture in your hair for one hour, then wash it out then use your favorite conditioner.

Risks and Side Effects

Pure grapeseed oil is well-tolerated, usually even by people with sensitive skin, and unlikely to cause negative reactions or side effects. That being said, some people are allergic to grapes and, therefore, grapeseed oil and extract.

If you notice that applying this oil to your hair makes you itchy or causes other signs of an allergy, stop using it right away and switch to olive oil or avocado oil instead.

Final Thoughts

• Grapeseed oil, which is made by pressing grapes to release their seeds’ fatty acids, can be used to help treat various skin and hair conditions, as well as for cooking. It’s considered one of the lightest weight oils, meaning it doesn’t make hair greasy or flat.
• Grapeseed oil uses for hair include: reducing frizz and breakage, adding shine and strength, and helping to stop inflammation and dryness of the scalp. It can be used on chemically-treated or natural hair and is suitable for people with sensitive skin.
• It’s best to use pure, cold-pressed, organic grapeseed oil when cooking or applying it to your hair and skin.
• Can this oil help stimulate hair growth? It’s possible it may, due to its anti-inflammatory effects. However, it’s not a miracle treatment.

The post How to Use Grapeseed Oil for Hair Growth appeared first on Dr. Axe.

Safflower is considered to be one of the oldest crops in existence, with roots tracing all the way back to Ancient Egypt and Greece. Today, the safflower plant remains an important part of the food supply and is often used to make safflower oil, a common cooking oil that is also used to make a variety of processed foods, skincare products and more.

While some claim that safflower can promote inflammation and contribute to chronic disease, others point out that it contains several health-promoting compounds, including vitamin E, heart-healthy fats and conjugated linoleic acid (CLA).

So is safflower oil bad for you? Or is it among the healthy cooking oils that can be enjoyed in moderation as part of a healthy diet?

Here’s what you need to know.

What Is Safflower Oil?

Safflower oil is a type of vegetable oil made from the seeds of the safflower plant. To extract the oil, safflower seeds are crushed, pressed or treated with chemical solvents.

Not only is the oil widely used in cooking, but it’s also often used to produce margarine and certain processed products like salad dressings. It’s also found in a variety of skincare products and cosmetics, which is due to its ability to moisturize the skin and reduce inflammation.

In addition to its mild flavor, high smoke point and vibrant color, safflower is also naturally non-GMO and boasts a rich nutrition profile. In fact, each serving is high in heart-healthy monounsaturated fats, omega-6 fatty acids and vitamin E.

Related: Is Cottonseed Oil Good or Bad for You? What You Need to Know

Benefits/Uses for Skin and Beyond

1. Promotes Skin Health

Many people use safflower oil for skin health, thanks to its ability to soothe and moisturize dry skin. For this reason, safflower oil is commonly added to skincare products and cosmetics due to its skin-boosting benefits.

In addition to supplying a hearty dose of anti-inflammatory antioxidants, it’s also rich in vitamin E.

Vitamin E benefits for skin health are especially prevalent. Studies show that vitamin E can aid in the treatment of conditions like atopic dermatitis, psoriasis and acne, and it may even help enhance wound healing.

2. Good for High-Heat Cooking

Safflower oil has a smoke point of about 450 degrees Fahrenheit, which means that it is able to withstand very high temperatures without breaking down or oxidizing. This makes safflower oil for cooking a great choice, especially when using high-heat methods like frying, roasting or baking.

Besides preventing changes to the taste and aroma of foods, selecting cooking oils with a high smoke point for these cooking methods can also inhibit the formation of harmful compounds known as free radicals. These compounds can build up in the body and contribute to inflammation and disease, increasing the risk of serious conditions like heart disease, cancer and diabetes.

3. Improves Cholesterol Levels

Safflower oil is rich in unsaturated fats, which are a heart-healthy form of fat that have been linked to reduced cholesterol levels. They are especially high in monounsaturated fats, which have been shown to decrease levels of total and bad LDL cholesterol, both of which are major risk factors for heart disease.

Plus, according to one study published in the journal Clinical Nutrition, consuming eight grams of safflower oil daily was able to reduce markers of inflammation and increase levels of HDL cholesterol, a beneficial type of cholesterol that helps remove fatty plaque from the arteries.

4. Stabilizes Blood Sugar

Some studies have found that safflower oil benefits blood sugar control and may even reduce the risk of diabetes-related complications. For example, a study conducted by Ohio State University found that consuming safflower oil daily for 16 weeks led to significant reductions in hemoglobin A1C, which is a marker used to measure long-term blood sugar control.

What’s more, a study out of Italy also found that swapping out saturated fat for monounsaturated fats like safflower oil could improve insulin sensitivity, allowing your body to use insulin more efficiently to maintain stable blood sugar levels.

5. Decreases Inflammation

Chronic inflammation is believed to be at the root of a number of different diseases, including autoimmune conditions, heart disease and cancer. Some studies have found that safflower oil may possess powerful anti-inflammatory properties and can help reduce several key markers of inflammation.

Keep in mind that safflower oil also contains high amounts of omega-6 fatty acids, which can actually contribute to inflammation when consumed in high amounts. Be sure to pair safflower with a variety of other healthy fats, including plenty of omega-3 foods, to help maximize the potential health benefits.

Related: Is Corn Oil Healthy? Potential Benefits vs. Risks (Plus Healthy Substitutes)

Risks and Side Effects

Many claim that the CLA found in the oil can help promote weight loss. However, despite the many glowing CLA safflower oil reviews, safflower oil is not a good source of CLA and contains minimal amounts compared to other foods like grass-fed beef and dairy.

Additionally, although there are plenty of CLA safflower diet reviews out there claiming that there’s a link between safflower oil and weight loss, most research shows that it has no impact on body weight.

Furthermore, safflower oil is very high in fat and calories. While it can definitely be included in moderation as part of a balanced diet, consuming high amounts can increase your calorie consumption, which could contribute to weight gain.

Many people also wonder: Is safflower oil inflammatory? Many vegetable oils, including safflower oil, contain high amounts of omega-6 fatty acids, which are a type of essential fatty acids found in a variety of foods.

However, having a high ratio of omega-6 to omega-3 fatty acids in your diet can contribute to inflammation. Therefore, it’s best to ensure you’re getting a good amount of omega-3 foods in your diet as well, along with other healthy fats like olive oil, fish, coconut oil and grass-fed butter.

Keep in mind that safflower may also interfere with blood clotting, which could increase the risk of bleeding in those with certain conditions. For this reason, if you are taking any medications for blood clotting or have upcoming surgery, it’s best to consult with your doctor before making changes to your diet to prevent any CLA safflower oil side effects.

Dosage/How to Use

Wondering where to buy safflower oil and how much you should include in your diet?

Safflower oil is widely available at most grocery stores, often alongside other vegetable oils like olive, sunflower and canola oil.

Keep in mind that safflower oil is available in both refined and unrefined varieties. Although unrefined safflower is less processed, it also tends to have a lower smoke point.

Consider your personal needs and preferences when shopping for safflower oil to find what works for you.

The amount that you should enjoy as part of a healthy diet can vary based on a number of different factors, including your weight, gender and activity level.

However, as a general rule of thumb, the United States Department of Agriculture has set the following guidelines for daily oil consumption:

• Children 2–3 years old: 3 teaspoons
• Children 4–8 years old: 4 teaspoons
• Girls 9–13 years old: 5 teaspoons
• Girls 14–18 years old: 5 teaspoons
• Boys 9–13 years old: 5 teaspoons
• Boys 14–18 years old: 6 teaspoons
• Women 19–30 years old: 6 teaspoons
• Women 31+ years old: 5 teaspoons
• Men 19–30 years old: 7 teaspoons
• Men 31+ years old: 6 teaspoons

Keep in mind that these amounts should include other healthy fats as well, including nuts, seeds, avocados, nut butter, grass-fed butter and other types of vegetable oil.

If you’re following a ketogenic diet or are very active, these amounts may be a bit higher for you.

Safflower oil is ideal for high-heat cooking methods like roasting, baking and frying. Because of its distinct color and aroma, it can even be used as a budget-friendly saffron substitute in certain dishes as well.

For topical use, simply add a few drops of the oil to dry, rough or scaly areas of the skin. Alternatively, try mixing it with a few drops of essential oil, such as tea tree or chamomile, and massaging onto the skin.

Conclusion

• Safflower oil is a type of vegetable oil made from the safflower plant. It is commonly used for cooking and added to margarine, salad dressing and skincare products.
• Some of the potential safflower oil benefits include better blood sugar control, reduced cholesterol levels, decreased inflammation and enhanced skin health.
• Because it has a high smoke point, it can also be used for high-heat cooking methods like frying or roasting without breaking down or oxidizing.
• In high amounts, it could contribute to weight gain and inflammation. It may also interfere with blood clotting for those with bleeding disorders.
• To start taking advantage of the potential benefits of safflower, try incorporating it into your natural skincare routine or swapping it in for other fats in your diet.

The post Safflower Oil for Skin and Beyond: Benefits, Uses and Side Effects appeared first on Dr. Axe.

Although it may be most well-known as a popular spread for bagels and breakfast foods, cream cheese is an incredibly versatile ingredient that can be used in a variety of different recipes, and cream cheese nutrition can provide some key vitamins and minerals.

Depending on which type you choose, your favorite schmear may also offer some health benefits as well. In particular, the cream cheese nutrition profile is low in lactose and contains vitamin A, antioxidants and beneficial strains of bacteria.

So is cream cheese healthy? And how can you make and use this delicious ingredient at home?

Here’s what you need to know.

What Is Cream Cheese? How Is It Made?

Cream cheese is a soft type of cheese that is often used as a spread for bagels, sandwiches and wraps. It can also be added to other recipes as well, such as soups, baked goods and pancakes.

How is cream cheese made?

Typically, lactic acid is added to cream, which reduces the pH, causing it to coagulate and separate into curds and whey. The whey protein is then strained out, the curds are heated and other cream cheese ingredients like stabilizers are added.

A clotting enzyme is also sometimes used, which helps improve the texture and firmness of the final product.

Although traditional recipes use milk, cream or a combination of the two, other varieties are also available, such as vegan cream cheese made from non-dairy milk or yogurt.

Nutrition Facts

The amount of protein, fat and carbs in cream cheese can vary quite a bit depending on which variety you select. The light cream cheese nutrition facts, for example, may be much different than the full-fat cream cheese nutrition facts.

Regardless of whether it’s whipped cream cheese nutrition or fat-free cream cheese nutrition, however, most types are high in calories and low in carbs. Many varieties also contain a small amount of certain micronutrients, such as vitamin A, phosphorus and calcium.

Two tablespoons of regular cream cheese contains the following nutrients:

• 96 calories
• 1 gram carbohydrates
• 1.5 grams protein
• 9.5 grams fat
• 354 international units vitamin A (7 percent DV)
• 29.7 milligrams phosphorus (3 percent DV)
• 27.4 milligrams calcium (3 percent DV)

Each serving also contains a small amount of riboflavin, pantothenic acid, vitamin E, vitamin K and folate.

Related: What Is Quark Cheese? Nutrition, Benefits & How to Make It

Benefits/Uses

1. Low in Lactose

Lactose intolerance is a common condition that affects approximately 65 percent of the global population. Symptoms of lactose intolerance are characterized by an inability to digest lactose, a type of milk sugar found in most dairy products, including milk, yogurt and ice cream, which causes digestive issues like diarrhea, cramps and bloating.

Cream cheese is very low in lactose and can be well-tolerated by most people with lactose intolerance. Certain brands also produce lactose-free varieties by adding in the lactase enzyme to aid in digestion.

2. High in Vitamin A

Each serving of this delicious spread contains a good chunk of vitamin A, an essential fat-soluble vitamin that plays a key role in several aspects of health.

Studies show that vitamin A is especially important to immune function and helps regulate cellular immune responses to protect against illness and infection.

It’s also involved in promoting healthy vision. In fact, a deficiency in this key vitamin can cause serious side effects like night blindness, impaired vision and even blindness.

3. Supports Gut Health

During production, certain strains of bacteria, such as lactic acid, are added to enhance the texture of the final product. Also known as probiotics, these beneficial strains of bacteria can help support gut health, reduce inflammation and increase nutrient absorption.

Keep in mind, however, that not all types contains probiotics, and many products are treated with heat, which can destroy bacteria. Look for varieties that contain “live and active cultures” to ensure that your product contains probiotics.

4. Provides Antioxidants

Cream cheese contains several antioxidants and carotenoids, which are compounds that help neutralize harmful free radicals to prevent oxidative stress and cell damage.

Antioxidants are thought to play a central role in health and disease, and some research has found that they may also provide protection against inflammation as well as chronic conditions like cancer, diabetes, autoimmune disorders and heart disease.

5. Versatile and Delicious

Creamy, rich and full of flavor, there are tons of different ways to include this tasty schmear in your diet beyond simply spreading it on your bagel. In fact, this delicious ingredient works in sweet and savory dishes alike and can be used to boost the texture of sauces, soups and baked goods.

Try adding it to mashed potatoes, pasta dishes, fruit tarts or biscuits for an easy way to ramp up the flavor of  your favorite foods. Alternatively, mix it with your choice of spices and seasonings like dill, garlic and chives for a simple vegetable dip.

Potential Downsides

For the amount of cream cheese calories in each serving, this popular product is relatively low in protein and other important nutrients like vitamins and minerals.

Other dairy products like milk and cheese are much higher in protein and generally boast a wider array of nutrients, such as phosphorus, calcium and vitamin D. The low-fat cream cheese nutrition profile, on the other hand, contains less than two grams of protein per serving and a small amount of micronutrients, like vitamin A.

Many people also wonder: Does cream cheese go bad? Compared to other types of cheese, particularly the healthiest cheese options, it does have a relatively short shelf life and should be consumed within two weeks after opening. When expired, it may develop mold, a lumpy texture and a sour taste or smell, all of which indicate that it needs to be discarded.

Finally, cream cheese may not be suitable for those with certain dietary restrictions. For example, although it’s low in lactose, it should not be consumed by those with an allergy to dairy products or those following a dairy-free diet.

Recipes and Preparation Methods

Cream cheese is readily available at most major grocery stores, often with a number of different flavors and varieties to choose from.

However, if you’re feeling creative, you can also try making your own at home to put a healthy spin on your favorite recipes. Detailed instructions are available for how to make cream cheese from raw milk, how to make cream cheese from yogurt or how to whip up your own batch of homemade cream cheese with heavy cream.

Although commercial varieties are prepared with a starter culture of bacteria, you can actually just use an acid, such as lemon juice, to coagulate the cream. Then, add your favorite spices to the mix to enhance the flavor.

There are many different ways to use cream cheese for baking or cooking. It makes a great addition to soups, sauces, cookies and tarts, as well as pancakes, sandwiches and wraps.

Of course, the most popular use for softened cream cheese is cheesecake, a popular dessert notorious for its tangy taste and creamy texture. To cut back on the calories and increase the protein content of this decadent dessert, you can even opt to use a substitute for cream cheese in cheesecake.

Instead of using the full amount of cream cheese for cheesecake, try mixing it with a bit of ricotta, Greek yogurt or cottage cheese nutrition instead to give your recipe a healthy twist.

Need some ideas for other ways to use this delicious dairy product? Here are a few cream cheese recipes to help get you going:

• Cream Cheese Frosting
• Vegan Cream Cheese
• High-Fat, Low-Carb Pancakes
• Greek Yogurt Cheesecake
• Bagel with Lox and Cream Cheese

Conclusion

• What is cream cheese? Cream cheese is a type of soft cheese that is made from cream that has been coagulated, strained and treated with certain enzymes and additives.
• The exact amount of cream cheese nutrition in 100 grams can vary quite a bit depending on the specific type, but most varieties are high in calories and low in carbs and protein.
• It’s low in lactose and contains vitamin A, antioxidants and beneficial strains of bacteria that may help promote gut health.
• However, it’s also high in calories and relatively low in micronutrients. It also has a short shelf life and may not be suitable for those with certain dietary restrictions.
• In addition to simply using it on your bagel, there are plenty of delicious cream cheese recipes available and interesting ways to use this versatile ingredient in soups, sandwiches, baked goods and desserts.

The post Is Cream Cheese Good for You? Nutrition, Benefits & Downsides of This Popular Spread appeared first on Dr. Axe.

Sesame oil is a powerful ingredient that dates back thousands of years and is known for its ability to boost the flavor and health benefits of just about any dish.

In addition to offering a wealth of antioxidants and heart-healthy fats, this nutritious ingredient has also been shown to support skin health, enhance heart health, reduce inflammation and relieve chronic pain.

So is sesame oil good for you? And how can you include it in your diet? Keep reading for everything you need to know about this common ingredient.

What Is Sesame Oil?

Sesame oil is a type of vegetable oil that is derived from sesame seeds. In addition to being used as a cooking oil, it’s also used to bump up the flavor of certain dishes, thanks to its rich, nutty taste.

There are several different processing methods used to produce the oil, but the seeds are typically crushed and then pressed.

The sesame plant has been cultivated for thousands of years, and was originally favored over other crops because of its ability to withstand dry weather and drought.

The seeds were one of the first plants used to produce oil, which was also considered one of the earliest condiments ever used.

Today, the oil is used in many cuisines around the world, and it’s not uncommon to spot sesame oil in Tamil Nadu, Chinese, Japanese and Korean dishes.

It has also become a popular ingredient in western countries as well, where it is often used as a flavor enhancer and cooking oil.

Benefits

1. Supports Heart Health

Promising new research shows that sesame oil could help enhance heart health and protect against disease.

For instance, one study  in 48 people found that consuming four tablespoons of sesame oil daily for one month led to significant reductions in total and bad LDL cholesterol along with decreases in triglyceride levels, body weight and belly fat, all of which are risk factors for heart disease.

The oil is made up mostly of unsaturated fats, which are a type of heart-healthy fatty acid that can improve heart health.

In fact, one large review of 15 studies showed that swapping out saturated fats for polyunsaturated fatty acids could help slash the risk of developing heart problems by 17 percent.

2. Stabilizes Blood Sugar

Several studies have found that white sesame oil, in particular, may help support better blood sugar control.

One study published in Journal of the American College of Nutrition showed that taking white sesame oil for 90 days was effective at reducing fasting blood sugar and enhancing long-term blood sugar control in people with type 2 diabetes.

An animal model out of Pakistan had similar findings, reporting that the oil was able to reduce blood sugar and insulin levels in rats while also improving markers used to measure heart, liver and kidney health.

3. Good Source of Antioxidants

The sesame oil nutrition profile is a great source of several key antioxidants, including sesamol and sesaminol.

Antioxidants are powerful compounds that help neutralize disease-causing free radicals and protect against chronic conditions such as heart disease and cancer.

One animal model published in Journal of Cardiovascular Disease Research showed that administering the oil to rats for 30 days helped increase antioxidant activity, which could help prevent oxidative damage to cells caused by free radicals.

4. Relieves Inflammation

Sesame oil has long been used in traditional medicine to help soothe inflammation and treat inflammatory conditions like arthritis.

Recent research on the anti-inflammatory properties of sesame has turned up promising results. In one study, consuming 40 grams of sesame seed daily was effective at reducing several markers of inflammation in people with osteoarthritis.

Several in vitro studies and animal models have turned up similar findings, suggesting that sesame seed oil could reduce inflammation, which plays a key role in health and disease.

5. Promotes Skin and Hair Health

Sesame oil is often found in skin serums and natural beauty products, and for good reason. In recent years, several studies have emerged showing that sesame oil could improve the health of the hair and skin to keep you looking and feeling your best.

For example, a 2015 study in the Global Journal of Health Science showed that taking a supplement containing sesame and vitamin E was able to improve hair luster and strength in just eight weeks.

Another review confirmed that the oil could help block ultraviolet radiation to protect the skin, and may be even more effective than other ingredients like coconut oil, peanut oil and olive oil.

Additionally, animal models show that sesame oil may also speed up wound healing and increase collagen production, which is likely due to its concentrated content of antioxidants.

6. Reduces Chronic Pain

Sesame oil is often applied topically to reduce pain, which may be due to its anti-inflammatory, analgesic and antioxidant properties.

One study published in Anesthesiology and Pain Medicine found that applying the oil topically was able to reduce pain severity and decrease the need for pain medications in people with trauma to the lower or upper extremities.

Another study out of Iran had similar findings, noting that performing a sesame oil massage could be beneficial for providing pain relief, with  a lower cost and less risk of adverse side effects than other treatments.

Nutrition

Like other types of vegetable oils, sesame oil is high in calories and fat, with about 119 calories and 13.5 grams of fat per tablespoon. Although it does contain a small amount of saturated fat, the majority of the fats found in the oil are nearly equal parts mono- and polyunsaturated fatty acids.

It does contain a small amount of omega-3 fatty acids, but is mostly made up of omega-6 fatty acids, with over 5,550 milligrams in just one tablespoon. It also contains a small amount of other nutrients, including vitamin E and vitamin K.

How to Use It

There are several different types of sesame oil available, each of which varies slightly in taste, potential uses and appearance.

Refined sesame oil is the most processed form and has a very mild, neutral taste that works well in cooking and frying.

Unrefined sesame oil, on the other hand, is less processed and has a lighter color and more nutty taste. Because the unrefined sesame oil smoke point is a bit lower, it should be used for cooking methods like sautéing and stir-frying rather than deep-frying or roasting.

Toasted sesame oil is also available, which is made from seeds that have been toasted before extracting the oil. This gives it a strong and intense nutty flavor that can add depth to any dish. Because this variety has the lowest smoke point, it should be used as a flavor enhancer for dressings, marinades and sauces, and may not a suitable substitute for sesame oil or other oils in recipes that require cooking.

To take advantage of the potential sesame oil benefits for hair and skin health, try applying it topically and massaging into the skin or scalp. You can also combine it with other healthy oils like coconut oil to make a homemade hair or skin mask.

Wondering how much sesame oil to take daily? Although there are no specific guidelines for how much you should use, it’s best to pair it with plenty of other healthy fats in your diet and enjoy in moderation as part of a balanced diet.

Recipes

Need some ideas for how to include sesame oil in your diet? Try swapping out other vegetable oils like canola, olive or sunflower oil and using an untoasted sesame oil substitute instead in your favorite recipes.

Alternatively, you can drizzle a bit of toasted sesame seed oil over cooked dishes, stir-fries, sauces and dips to add a dose of delicious nutty flavor.

Here are a few recipes that include sesame oil to help get you started:

• Moo Shu Chicken Lettuce Wraps
• Tuscan Kale with Sesame Oil
• Soba Noodles with Turmeric Thai Sauce
• Sesame Garlic Broccoli
• Paleo Turkey Wonton Soup

Risks and Side Effects

Despite the many potential sesame oil benefits, there are a few sesame oil disadvantages to consider as well.

For starters, this type of vegetable oil is high in omega-6 fatty acids. While we do need this type of fat in moderation, most of us get way too much omega-6 fatty acids and not enough omega-3s in our diet.

An imbalance in omega-3, 6 and 9 fatty acid ratio can contribute to inflammation and the  development of chronic disease, which is why it’s essential to moderate your consumption of foods high in omega-6 fatty acids.

Additionally, one of the most common sesame oil side effects when applied to the skin is irritation and itching, which be a sign of an allergic reaction. Be sure to do a spot test before applying topically to prevent any adverse effects.

Some people also wonder: Does sesame oil go bad? Like all fats, it can go rancid over time. Therefore, if you notice any changes in color or smell, be sure to discard immediately.

Final Thoughts

• Sesame oil is a common cooking oil and flavor enhancer that has been used around the world for centuries.
• The sesame oil nutrition profile is a great source of unsaturated fats and antioxidants. It also contains a small amount of micronutrients like vitamin E and vitamin K.
• Is sesame oil healthy? Potential sesame oil benefits include improved heart health, better blood sugar control, decreased inflammation, enhanced hair and skin health and reduced pain.
• Refined, unrefined and toasted varieties are all available, each of which offers a unique taste and appearance.
• Refined and unrefined oils can be used for cooking while toasted sesame makes a great addition to sauces, vinaigrettes and marinades to help enhance the flavor.

The post Sesame Oil: Popular In Asian Cuisine and Full of Health Benefits appeared first on Dr. Axe.

Rice bran oil is considered a key ingredient around the globe and is commonly used for cooking, skin care, hair growth and more. However, while some favor it for its neutral flavor, versatility and high smoke point, others claim that it’s inflammatory, highly processed and downright unhealthy.

So is rice bran oil good or bad for you? Is rice bran oil good for skin? And what are the health benefits of rice bran oil? Let’s look at what you need to know about this controversial ingredient.

What Is Rice Bran Oil?

Rice bran oil is a type of oil that is made from the outer layer of of rice. The extraction process involves removing the oil from the bran and germ and then refining and filtering the remaining liquid.

This type of oil is well-known for both its mild flavor and high smoke point, which makes it suitable for use in high-heat cooking methods like frying. It’s also sometimes added to natural skin care and hair products, thanks to its ability to promote hair growth and support skin hydration. Although it’s used around the world, it’s particularly common in cuisines from areas such as China, Japan and India.

Health Benefits

1. Has a High Smoke Point

One of the top benefits of this oil is its high smoke point, which is significantly higher than most other cooking oils at 490 degrees Fahrenheit. Selecting an oil with a high smoke point is important for high-heat cooking methods, as it prevents the breakdown of fatty acids. It also protects against the formation of free radicals, which are harmful compounds that cause oxidative damage to cells and contribute to chronic disease.

2. Naturally Non-GMO

Vegetable oils such as canola oil, soybean oil and corn oil are often derived from genetically modified plants. Many people choose to limit consumption of genetically modified organisms (GMOs) due to concerns related to allergies and antibiotic resistance as well as numerous other potential health hazards linked to GMO consumption. However, because rice bran oil is naturally non-GMO, it can help minimize the possible health issues associated with GMOs.

3. Good Source of Monounsaturated Fats

Is rice bran oil healthy? In addition to having a high smoke point and being naturally non-GMO, it is a great source of monounsaturated fats, which are a type of healthy fat that may be beneficial against heart disease. Plus, research suggests that monounsaturated fats may also positively impact other aspects of health as well, including blood pressure levels and carbohydrate metabolism. Each tablespoon of rice bran oil contains about 14 grams of fat — 5 grams of which are heart-healthy monounsaturated fatty acids.

4. Promotes Skin Health

Besides enhancing internal health, many people also use rice bran oil for skin to promote hydration and reduce signs of aging. The multitude of rice bran oil benefits for skin are largely due to its content of fatty acids and vitamin E, which is an antioxidant that helps protect skin against damage and prevents the formation of harmful free radicals. For this reason, the oil is often added to skin serums, soaps and creams designed to keep skin healthy and smooth.

5. Supports Hair Growth

Thanks to its contents of healthy fats, one of the best benefits of rice bran oil is its ability to support hair growth and maintain hair health. In particular, it’s a great source of vitamin E, which has been shown to increase hair growth for those suffering from hair loss. It also contains omega-6 fatty acids, which can promote hair growth by increasing follicle proliferation.

6. Reduces Cholesterol Levels

Promising research has found that rice bran oil could decrease cholesterol levels to support heart health. In fact, a 2016 review published in Hormone and Metabolic Research reported that consumption of the oil decreased levels of both total and bad LDL cholesterol. Not only that, but it also increased beneficial HDL cholesterol, although this effect was only significant in men.

Side Effects

Although there are multiple potential rice bran oil health benefits, there are several rice bran oil side effects to consider as well.

For starters, it’s highly processed and refined, much like other vegetable oils such as grapeseed oil and canola. Studies show that regular consumption of ultra-processed foods, such as rice bran oil, may be associated with a higher risk of certain types of cancer, including breast cancer. According to a recent 2019 study in JAMA Internal Medicine, a 10 percent increase in consumption of ultra-processed foods was linked to a 14 percent higher risk of death among middle-aged adults.

Additionally, many people wonder: is rice bran oil high in omega-6? While it does contain a good amount of monounsaturated fats and omega-9 fatty acids, it is also high in omega-6 as well. Consuming excess amounts of omega-6 can lead to inflammation, which can contribute to chronic conditions such as heart disease and cancer.

Where to Find and How to Use

Wondering where to buy rice bran oil? It can typically be found alongside other cooking oils in most major stores as well as online retailers. Products like rice bran oil soap are widely available at many stores as well.

It’s best to use rice bran oil for high-heat cooking methods where other types of cooking oil may not be suitable, such as grilling, frying or sautéing. Keep in mind, however, that it should also be paired with a variety of other healthy fats in your diet, including coconut oil, extra-virgin olive oil or grass-fed butter.

You can also use rice bran oil for hair by massaging it directly into the scalp one to two times weekly. Alternatively, try adding a few drops to your shampoo or mix it into a homemade face mask to take advantage of its skin-soothing properties.

Alternatives

Although using rice bran oil for cooking is fine from time to time, it’s highly refined and loaded with omega-6 fatty acids, so it shouldn’t be considered a staple in your daily diet.

There are plenty of rice bran oil substitute options out there that you can easily swap into your favorite recipes. Coconut oil, for example, is great for high-heat cooking. The biggest difference between rice bran oil vs. coconut oil is the fat content; while rice bran oil is made up of a mix of mono- and polyunsaturated fats, coconut oil is mostly saturated fat.

Olive oil is another option that can easily replace rice bran oil as an ingredient in salad dressings or as a topping for cooked veggies. Olive oil has a lower smoke point but is rich in antioxidants and contains a higher concentration of heart-healthy monounsaturated fats.

Ghee and grass-fed butter are two other simple substitutes that work especially well in baked goods such as muffins, pancakes and desserts. In addition to having a high smoke point comparable to rice bran oil, both are also rich in medium-chain triglycerides and butyrate, a short-chain fatty acid that has been shown to have anti-inflammatory effects.

Recipes (and Healthy Substitutions)

Rice bran oil is a great ingredient for soaps, hair masks and skin creams due to its content of vitamin E and healthy fats. Here are a few simple recipes to help you get going:

• Bubbles and Cream Rice Bran Oil Soap Recipe
• Enriching Mask for Dry Hair
• Homemade Facial Oil Recipe

When it comes to cooking, however, rice bran oil should be consumed only in moderation as it contains a high amount of omega-6 fatty acids and is heavily processed. Instead, here are a few recipes that use other healthy fats in place of rice bran oil:

• Fried Plantains
• Creamy Avocado Cilantro Lime Dressing
• Sweet Potato Hash Browns
• Watermelon Feta Salad
• Cinnamon Rolls

Risks

In moderation, using a bit of organic rice bran oil from time to time is unlikely to have a negative impact on overall health. However, it shouldn’t be a staple in your diet and should be paired with plenty of heart-healthy fats such as coconut oil and olive oil.

For those with celiac disease or a sensitivity to gluten, an important question to consider is: is rice bran oil gluten free? Although rice bran oil does not normally contain gluten, it’s important to select certified gluten-free products if you’re following a gluten-free diet, which can prevent potential cross contamination.

Additionally, although uncommon, some people may be allergic to the oil. If you experience any food allergy symptoms such as itching, swelling or hives after consumption or when applying it to the skin, discontinue use immediately and consult with your doctor.

Final Thoughts

• Rice bran oil is a type of oil produced from the hard outer layer of rice, which is known for its high smoke point and mild flavor.
• In addition to being naturally GMO-free, the oil contains a good amount of monounsaturated fats and can help promote skin health, increase hair growth and reduce cholesterol levels.
• However, it’s also highly processed and loaded with omega-6 fatty acids, which can be pro-inflammatory if consumed in high amounts.
• Therefore, it’s best to use rice bran oil in moderation and stick to healthier fat options such as coconut oil, olive oil and grass-fed butter whenever possible.

The post Rice Bran Oil: Versatile Healthy Fat or Inflammatory Cooking Oil? appeared first on Dr. Axe.

Coconut flour is growing in popularity as more people discover the many health benefits of coconut flour nutrition, in addition to its many uses as a delicious, gluten-free and beneficial alternative to other flours.

What do you need to know about coconut flour nutrition? It is high in fiber, protein and healthy fats and free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories. Plus, this flour has a low score on the glycemic index.

This makes it a favorite among Paleo dieters, gluten-free eaters — including those with celiac disease or a gluten sensitivity — those with digestive problems like leaky gut syndrome, anyone with a nut allergy, those with diabetes, vegetarians and just about everyone else in between.

In reality, coconut flour is not actually “flour” in the way we normally think of it. It contains zero grains and consists of 100 percent pure coconut meat. Read on to learn more.

Nutrition Facts

 A ¼-cup serving (or about 30 grams) of coconut flour contains roughly:

• 120 calories
• 16 grams carbohydrates
• 6 grams protein
• 4 grams fat
• 10 grams fiber
• 3.6 milligrams iron (20 percent DV)

Is coconut flour considered a carb? Flour derived from coconuts is generally considered a low-carb fiber. Is coconut flour OK for the ketogenic diet, and better yet, is coconut flour good for keto diet? Not only is it keto diet approved (in reasonable amounts, of course), but as you’re about to find out, it’s also highly beneficial when it comes to your health. That’s what makes it a great flour option for a ketogenic diet.

A little bit of this flour goes a long way, and in many recipes, you can get away with using only two tablespoons and still getting great results.

Health Benefits

What are the benefits of coconut flour? There are numerous reasons to love all that it has to offer, especially the fact that it’s high in nutrients, low in calories and can be used in so many recipes. It’s also very uncommon for coconut flour to cause any digestive or autoimmune responses like other grain flours can.

The health benefits of using this flour in recipes are far-reaching and impressive and include the following:

1. Aids Metabolism

Coconut flour contains high levels of MCTs, also called medium-chain fatty acids or “MCFAs.” Research shows that MCTs act as important nutrient and metabolic regulators in the body. These fatty acids are easily digested when consumed. They go straight to the liver, where they have a thermogenic effect and the ability to positively affect metabolism.

2. High in Beneficial Fiber to Prevent Constipation

A quarter cup of flour from coconut meat supplies an impressive 25 precent of many people’s daily dietary fiber needs. If you’re looking to avoid constipation, a very common health concern, getting enough fiber-rich foods in your diet daily is a must. High-fiber foods are some of the best things to consume if you want to prevent constipation or relieve it. In addition, healthy bacteria living in the gastrointestinal (GI) tract, which are called probiotics, help regulate bowel function. Fiber from coconut flour acts as a prebiotic that helps probiotic bacteria thrive and encourages optimal digestion helping to prevent constipation.

3. Helps Maintain Healthy Blood Sugar Levels

Coconut flour is lower in carbs than other common flours, such as wheat and corn, so it’s a better choice for diabetics and other people looking to maintain a healthy blood sugar. Unlike higher-carb flours, coconut-derived flour has a much more mild effect on blood sugar levels. Plus, it comes with all of that beneficial fiber, fat and protein, making it a very well-balanced flour that can help you to feel full longer and make you less likely to overeat. Coconut flour nutrition certainly has health benefits for people with diabetes and those who are working toward reaching a healthy weight too.

4. Can Help to Lower Bad Cholesterol

With its high fiber content, this flour is also a great choice for boosting heart health. Studies show that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels.

According to a study titled, “The cholesterol-lowering effect of coconut flakes in humans with moderately raised serum cholesterol” published in the Journal of Medicinal Food, coconut flour is great choice for people looking to lower their cholesterol. As an excellent source of both soluble and insoluble fiber, this study shows how this type of flour significantly reduced “bad” LDL cholesterol levels, total cholesterol and triglycerides.

5. Boosts Heart Health

As a rich source of fiber, which helps lower bad cholesterol and triglycerides, flour from coconuts is also known for boosting heart health. In fact, research links high intakes of dietary fiber with a reduced risk of developing coronary heart disease as well as dying from the disease.

6. Perfect for Celiac Disease and Other Gluten-Free Diets

Coconut flour is naturally free from gluten, making it a great choice for anyone struggling with following a gluten-free diet due to celiac disease, a gluten intolerance or a personal preference to avoid gluten. It can be hard to follow a strict diet that truly contains no gluten, but coconut flour is a versatile ingredient that can make following these diets that much easier.

History and Uses in Traditional Medicine

Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining. This is the coconut meat. Coconut meat is the white, firm part of the coconut that you find if you crack open the fresh coconut and scrape out the insides. It then needs its milk separated in order to produce the dry “flour”.’ Once the meat is strained and separated from the coconut’s milk, it is baked at a low temperature to dry it out and create a powdery flour made entirely of coconut.

There is some evidence that this flour got its start in Tahiti or Polynesia. If it did or didn’t, it pretty clearly has its longest history of use in these parts of the world where coconuts are plentiful. Polynesian and Tahitian cuisine regularly employs coconut flour.

In many tropical climates and cultures, the indigenous people consider coconuts to be a food that is both nutritious and medicinal. Some even refer to the coconut tree as the “tree of life” and use pretty much every single part of the coconut as both a traditional food and a traditional medicine.

In traditional Thai medicine, for example, coconut is used to treat virus-based health concerns like the flu, sore throat, fever, head lice and urinary problems. Coconuts and coconut byproducts are also highly regarded as beneficial to overall health in Ayurvedic medicine. Coconut foods are recommended particularly for the pitta and vata dashas, but kaphas should typically avoid coconut in excess.

Coconut Flour vs. Almond Flour

Both coconut flour and almond flour are loved for their versatility in recipes, high amounts of nutrients, filling fats and gluten-free qualities. While both are great choices for baking or using in numerous ways, coconut flour offers more fiber and less calories overall than almond flour.

Coconut flour is also a great alternative for anyone who has nut allergies and cannot consume almonds. At the same time, nuts are nutrient-dense foods, and almond flour is a great choice for its vitamin and mineral content, very low carb count, protein, fiber, and healthy fat.

All things considered, one of these flours is basically not “better” than the other. Almond flour is extremely healthy but has a bit more calories and fat. It also has more fiber while having fewer carbs, and it is lower in natural sugars. The higher calorie and fat content isn’t a bad thing, and this makes it a great choice for those on a low-carb, ketogenic or higher-fat diet. So you can see, it really comes down to your specific needs and preferences.

Almond flour can be used as a coconut flour substitute, but remember it is not as absorbent as coconut flour so you need to decrease the the amount of liquid in recipes.

There is one more benefit to coconut flour nutrition that you may not have thought of. Because coconuts contain monounsaturated fatty acids, they are low in omega-6 fats. Although almonds are extremely healthy, nuts in general add omega-6 fats to your diet, and chances are you already consume plenty of these types of omega-6 fatty acids.

The ratio of omega-3s to omega-6s in your diet is very important, but most people consume much more omega-6s in their diets than omega-3s due to eating processed foods, refined oils and low amounts of wild-caught omega-3 seafood. While coconut flour won’t add omega-3s to your diet, it can help reduce the amount of omega-6s since it can replace nut flours and refined grain flours.

Coconut flour and almond flour — sometimes also almond meal — both make great coatings for proteins but have different textures and qualities when cooked with. Almond flour tends to be more crunchy, nutty, crumbly and less soft. It also has a stronger taste. It tastes like almonds, while coconut flour has a more mild taste.

Coconut flour absorbs more water than almond flour does, is denser and creates a softer product. You can use both together to create many healthy gluten-free recipes that are completely free of any grains and high in many nutrients.

Where to Find

You can purchase pre-made coconut flour at your favorite health food stores, certain major grocery stores that carry alternative or gluten-free flours, some farmers markets, or through online retailers. Nowadays, you can often find it at grocery stores and retailers like Walmart, Amazon and Costco.

Because this flour is pure and free from common digestive irritants and artificial additives, the benefits of coconut flour nutrition are being embraced by those with nut allergies, digestive disorders, insulin sensitivities and many more people. This is good news and means that more and more retailers should begin stocking it.

If you’ve had no luck finding it in stores, you can also purchase this flour online.

If you rather buy pre-made coconut flour than to make your own, look for quality brands, and take a look at the nutrition panel.

Its best to purchase a brand with the only ingredient on the package as “coconut flour.” Do not purchase brands that are sweetened with any type of extra sugar, artificially flavored, have preservatives or have any binding agents in them. The shorter the list of ingredients (ideally only one), the better. This means you get the most benefits from coconut flour nutrition without unwanted side effects.

If you have celiac disease, a gluten sensitivity or are just avoiding gluten-containing grains, make sure to check that the brand of flour you purchase is labeled gluten-free and produced in a completely gluten-free facility.

How to Make

Just like you can make your own coconut milk or almond flour, you can make your own homemade coconut flour. In order to make coconut flour, you can use the leftover fiber from making coconut milk. This way you get two homemade products at the same time.

Start by blending coconut meat and water in a high-speed blender. Then use a straining bag or cheesecloth to catch all of the coconut meat, leaving behind only the coconut milk, which you can save and use in many recipes later on.

When you have the coconut meat separated, spread it onto a baking sheet and bake it at a low temperature for several hours to dry it out. Keep in mind that you’re not exactly cooking the coconut meat to create flour, rather just slowly dehydrating it until it reaches a powdery, flour-like consistency.

Some people consider coconut flour to be raw for this reason, while others argue it isn’t. It really depends on how high of a temperature you choose to dehydrate it at. Most people recommend baking coconut flour at about 150 degrees or the lowest setting on the oven for four to six hours to get the best results.

Based on those tips, here is a step-by-step guide to making your own coconut flour:

1. Separate fresh, raw coconut meat and coconut milk by blending the two together in a high-speed blender. Then use a cheesecloth or another type of straining bag to catch all of the coconut meat and bottle the coconut milk.
2. Preheat your oven to a very low temperature, around 150 degrees Fahrenheit.
3. Slowly dehydrate your coconut flour over the course of about 4–6 hours, depending on the exact heat. Check it after 4 hours to see if it’s turned into a powdery, flour-type texture.

How to Cook With

Coconut flour can be used in both sweet and savory recipes. It is unsweetened and has a slight smell and taste of coconut, but this easily blends well with other ingredients in recipes and does not overpower other tastes. While it has a light, airy appearance and texture when dried, it becomes pretty dense when cooked with or baked.

You want to make sure to de-clump the flour first before cooking with it, since it’s prone to forming clumps. Do this by mixing it with a fork to take out any air bubbles or lumpy bits.

It’s best to use coconut flour in combination with other flours or self-rising ingredients like eggs when baking in order to get the best results. Are you wondering, can I use coconut flour instead of all-purpose flour? You definitely can, but depending on the recipe, you likely have to make some changes to the amounts of liquid ingredients in the recipe. Coconut flour is high in fiber, so it absorbs a lot of water while cooking with it. Compared to other flours, think of it as much more of an absorbent “sponge” —  therefore having the capability to dry out certain traditional recipes.

For breading foods like pieces of meat or fish, you can typically use coconut flour as a 1:1 all-purpose flour replacement. This flour can also be used on its own to thicken soups and stews or to coat ingredients in place of breadcrumbs. No matter how you use it, make sure to mix it well before adding it to recipes, and after you’ve combined it with other ingredients, to ensure you get the best finished product.

Baking With

Looking for a cake flour substitute that is gluten-free and adds incredible flavor to any recipe? You can take advantage of the health benefits of coconut flour by using it in these baked coconut flour recipes:

• Breads, with a dense texture
• Cupcakes, for example these Strawberry Shortcake Cupcakes
• Muffins
• Cinnamon buns, like these low-sugar and gluten-free Cinnamon Buns 
• Cookies, like these gluten-free Mounds Cookies 
• Pancakes, for example these filling Coconut Chia Pancakes
• Crepes, like these yummy Coconut Banana Crepes
• Brownies, like these chocolaty Sweet Potato Brownies
• Waffles
• Truffles, like these Dark Chocolate Protein Truffles

When baking with coconut flour, it works best to use an equal ratio of liquid to flour. This means you would use two tablespoons of water for every two tablespoons of coconut flour. The water will easily absorb during the baking process.

You can also use coconut oil along with the flour to add even more benefits and retain moisture. One benefit of coconut flour’s absorbency is that it works well to give baked goods a dense quality, for example in a heart bread or something similar.

For the best results, it’s recommended to use it as a replacement for up to about 20 percent of the total flour in a recipe. This means if you’re baking with almond meal or sprouted spelt wheat flour, for example, you can substitute out 20 percent of one of those flours and add coconut flour instead.

This adds extra fiber, MUFAs and nutrients to your finished product without altering the texture or taste much at all. Just remember that you need to add extra liquid to compensate. In this case, if you substituted a ¼ cup of coconut flour into the recipe, you also need to add an extra ¼ cup water or other liquid.

While most experienced cooks do not recommend using coconut flour on its own in recipes, especially when baking, some people have positive results when combining 100 percent coconut flour and eggs together, then baking the two.

Since this flour is free from gluten, which usually binds ingredients together, the egg takes the place of the gluten and holds your product in place without it crumbling. You can make a coconut flour-egg muffin taste either sweet or savory depending on your preference. Try adding cinnamon, pure honey and cocoa powder for a sweeter treat or herbs and spices for a savory breakfast.

Coconut flour is a much healthier alternative to refined carbohydrate flours in many ways. By adding this flour to baked recipes that may be high in sugar and prone to spiking blood glucose levels, you can lower the glycemic index on the recipe. This means that the sugar in the recipe will impact blood glucose levels more slowly, not causing a spike and dip in energy levels, and prevent episodes of hypoglycemia.

Recipes

There are so many delicious ways that you can use coconut flour, such as:

• In place of nut coatings, like pecan or almond coating, on fish or chicken
• As a substitute for breadcrumbs in meatballs or on protein
• To make a faux pizza crust, like this recipe for Coconut Pizza Crust
• To make grain-free Paleo coconut wraps or bread
• Mixed and baked with eggs for savory, high-protein egg muffins
• To bind together veggie burgers or meatloaf
• To make chicken, turkey, grass-fed beef or fish burgers, like these Cilantro Salmon Burgers
• To thicken soups or stews without the need for dairy or refined flour
• To make savory breads or biscuits

There are countless ways to take advantage of the nutrient boost you get from coconut flour nutrition by making a delicious coconut flour recipe. You can use this flour as a healthy, gluten-free, conventional flour substitute to coat chicken, fish or other proteins. Try mixing it with spices like garlic powder, onion powder, paprika, sea salt and black pepper to make a basic coating mixture. To mimic the taste of traditional breadcrumbs used in Italian and French cooking, add oregano, basil, parsley and other traditional Mediterranean herbs.

Here are some more delicious coconut flour recipes to try:

• Keto Low-Carb Coconut Flour Bread Recipe 
• Basic Coconut Flour Cookies Recipe
• Best Ever Coconut Flour Banana Bread Recipe
• Coconut Flour Keto Pancakes Recipe

Does coconut flour expire? It normally does not contain added sulfites or preservatives if you buy a high-quality brand, so it’s recommended to store your flour in an airtight container in the refrigerator or freezer to keep it fresh for longer after opening. This is especially true if you decide to make and store your own homemade coconut flour. Once opened, it should last up to one year if kept in a cool, dry place.

Risks and Side Effects

Do not use coconut fl0ur if you have an allergy to coconuts. Discontinue use of coconut-derived flour and seek medical attention if experience signs of a serious allergic reaction.

Final Thoughts

• Coconut actually really isn’t a “flour” in the traditional sense. It is made from dried and ground coconut meat, which contains zero grains and is naturally gluten-free.
• When comparing coconut flour vs. almond flour, one really isn’t better than the other, and it mainly comes down to personal preference. Almond flour is lower in carbs and sugars while coconut is lower in calories yet higher in fiber.
• Flour made from coconut is a great choice for paleo and keto diets, gluten-free eaters, including those with Celiac Disease or a gluten sensitivity, those with digestive problems like leaky gut syndrome, those with diabetes, vegetarians, and anyone else looking for flour loaded with health benefits.
• Possible health benefits include:
  • Reducing LDL “bad” cholesterol, total cholesterol and triglycerides
  • Positive effects on metabolism and blood sugar levels
  • Helping encourage good digestion and prevent/relieve constipation
  • Rich in fiber that can help to ward off heart disease
• This flour can be used in so many healthy recipes, ranging from desserts and pancakes to pizza crust and protein-rich main courses.

The post Coconut Flour Nutrition, Benefits & How to Use It! appeared first on Dr. Axe.

Do you know one of the main reasons why coconut oil has so many impressive uses and benefits? It’s thanks to a key component called monolaurin. This is also one of the reasons why breast milk offers so many immune-boosting benefits to babies.

Is monolaurin an antiviral? Yes. That’s why it’s used to prevent as well as treat viral health concerns, including herpes, shingles, the common cold and the flu. Overall, it’s known to be an excellent booster to the immune system, and it can be found in some foods you may already enjoy on a regular basis.

What Is Monolaurin?

Monolaurin is an organic compound made from lauric acid. Its chemical formula is C15H30O4. Other names for it include glycerol monolaurate, glyceryl laurate or 1-lauroyl-glycerol.

In nature, lauric acid is a precursor to monolaurin, which is an even more powerful antimicrobial agent than lauric acid. When your body digests lauric acid, certain enzymes within the digestive tract form this beneficial monoglyceride known as monolaurin.

Is monolaurin a coconut oil? No, but it is found in coconut oil as well as breast milk. As a 2016 scientific article points out:

Coconut oil is made up of about 90 percent saturated fats and 9 percent unsaturated fats. However, the saturated fats in it differ from saturated fats in animal fats. Over 50 percent of the fats in coconut oil are medium chain fatty acids, such as lauric acid (12:0). Coconut oil is the highest natural source of lauric acid. Lauric acid and its derivative monolaurin constitute around 50 percent of coconut fat-derived lipid.

Benefits and Uses

What are the benefits of monolaurin? Monolaurin benefits may offer help for many common health concerns, including:

1. Cold and Flu

According to a scientific article, titled “A Review of Monolaurin and Lauric Acid: Natural Virucidal and Bactericidal Agents,” the ability of monolaurin to kill viruses has been reported since 1966. In general, it is a potent antimicrobial. This means it is a substance that kills microorganisms or stops their growth.

A research paper published in 2011 in the journal Evidence-based Complementary and Alternative Medicine highlights monolaurin as a potential complementary and alternative medicine for the H1N1 flu (swine flu). In general, viruses like the flu are challenging to treat and contain because they spread and mutate extremely quickly. This paper points out the specific reason why monolaurin can be so helpful to so many virus-based health problems, including colds and flus. It actually can make the fatty envelope of a pathogenic organism like a virus soluble, thereby disintegrating its outer membrane and ultimately killing off the virus and preventing replication.

The reason why you often see coconut oil recommended in natural flu and cold remedies is due to its lauric acid and monolaurin content.  Viruses cause colds so the antiviral effects may be able to help you prevent and recover better from a cold. Whether you have a sore throat due to a cold or the flu, you can skip those sugary, often artificially flavored and colored store-bought lozenges and swallow a half to one teaspoon of coconut oil up to three times daily to ease a sore throat or cough and promote healing.

Monolaurin is said to inactivate other viruses to some degree as well, including herpes simplex-1, HIV, measles, vesicular stomatitis, visna virus and cytomegalovirus.

2. Herpes

For the virus-killing reasons described above, monolaurin is often used to treat cold sores that are caused by a strain of the the herpes simplex virus.

An easy monolaurin herpes remedy is to apply coconut oil to the area(s) of concern. If you experience cold sores, try applying coconut oil several times per day to reduce healing time and pain. Not only can the coconut oil help kill off the virus causing the cold sore, but it also offers moisture that promotes better healing. This means developing scars or discoloration left in the area of the sore is less likely.

For genital herpes, the Weston A. Price Foundation recommends taking a monolaurin supplement. It points out that one dose of a standardized supplement, such as lauricidin, is equal to taking many tablespoons of coconut oil per day, and the results can be very impressive for suppressing herpes outbreaks as well as fighting off candida infections.

According to the foundation:

It is a safe extract, which can be taken long term. The usual dose to suppress the herpes is about 1/2 to 1 scoop, one to three times per day. It should be swallowed, not chewed, and always taken with some food. The dose should be increased slowly as tolerated and as gauged by its effectiveness.

3. Candida

A study published in 2016 took a look at the antifungal effects of monolaurin (also known as glycerol monolaurate) on candida albicans biofilms. People with candida symptoms can have overgrowth of this fungal pathogen in their guts, mouths, genito-urinary tracts and/0r skin. This in vitro study demonstrated how glycerol monolaurate can inhibit fungal growth of C. albicans.

4. Antibiotic Resistance

As antibiotic resistance continues to pose a severe health threat around the entire globe, we need natural alternatives to antibiotics more and more. The awesome thing is that monolaurin and lauric acid derived from coconut oil demonstrate the ability to inactivate pathogenic bacteria while not affecting beneficial probiotics.

An in vitro study published in the Journal of Drugs in Dermatology tested glycerol monolaurate along with six common antibiotics (penicillin, oxacillin, fusidic acid, mupirocin, erythromycin and vancomycin) against several organisms known to cause skin infections. Overall, the researchers conclude that glycerol monolaurate has “statistically significant in vitro broad-spectrum sensitivity against Gram-positive and Gram-negative bacterial isolates from superficial skin infections.” Additionally, most of the bacteria did not exhibit resistance to it.

5. Chronic Fatigue

Chronic fatigue syndrome is a chronic illness that’s main symptom is extreme fatigue that lasts for over six months. Without treatment, chronic fatigue syndrome may decrease memory, concentration and stamina. Some experts believe that certain viruses can trigger the syndrome, such as the Epstein-Barr virus, human herpes virus 6 and mouse leukemia viruses. Given its ability to attack a broad range of viruses, monolaurin has been helpful in some cases of chronic fatigue syndrome.

6. Staph Bacteria

Is monolaurin antibacterial? Yes, in addition to being antiviral, it’s also antibacterial. It has demonstrated its ability to kill infection causing bacteria like Staphylococcus aureus, which causes staph infections. Numerous in vitro and in vivo studies point toward glycerol monolaurate’s ability to act as both a preventative and therapeutic agent to fight staph infections. In its pure form, it has been shown to fight staph bacteria while coconut oils alone are not as effective.

Due to its antibacterial abilities, the food industry sometimes uses monolaurin as a preservative. Research shows that glycerol monolaurate can also inhibit the activity of other harmful varieties of bacteria, like E. coli. (15)

Monolaurin is an organic compound made from lauric acid and can be found in :

• Human breast milk
• Coconut oil, which is the second best source after breast milk
• Coconut milk
• Coconut cream
• Coconut meat
• Cow and goat milk (both have small amounts with goat milk containing more lauric acid than cow’s milk)

What is monolaurin supplement used for? If you read monolaurin reviews, you can see that people also use it for various health concerns, including genital herpes. Are there monolaurin weight loss benefits? Studies show that long-term consumption of MCTs (like those found in coconut oil) can boost weight loss efforts. However, there are no clinical studies specifically involving glycerol monolaurate intake and weight loss benefits to date.

Lauricidin is a supplement that mixes coconut oil’s lauric acid with a plant-based glycerol to create a purified ester of monolaurin. You can also find monolaurin as part of multi-ingredient antiviral supplements.

Currently, there are no standard dosing recommendation for this supplement. Always follow monolaurin dosage recommendations on product packaging carefully. Typically, recommendations encourage starting with a smaller dosage and gradually increasing over time.

Talk to your health care provider if you feel unsure about the right dosage fro you.

Speak with your health care provider before taking supplements containing this compound if you are pregnant, breastfeeding, have a medical condition or currently take any medication.

The post Monolaurin: The Most Beneficial Compound in Coconut Oil? appeared first on Dr. Axe.

There’s an essential fatty acid that is necessary for optimal health but cannot be produced on its own by the body. I’m talking about omega-6.

Omega-6 fatty acids, like omega-3s, are essential fatty acids that can only be obtained through food and supplements. But even though this healthy fat is not produced in the body at all, omega-6 fatty acids are very important to the brain and play an integral role in growth and development.

This polyunsaturated fatty acid (PUFA) does so much more than just keep the brain in good order, however. It also stimulates skin and hair growth, maintains good bone health, helps regulate metabolism, keeps the reproductive system healthy and does so much more.

So are omega 6 fatty acids good for you or is omega 6 inflammatory? Here’s what you need to know about this essential fatty acid and how it affects your health.

Benefits of Omega-6

1. Helps Reduce Nerve Pain

Studies show that taking gamma linolenic acid (GLA) — a type of omega-6 fatty acid — may reduce symptoms of nerve pain in people with diabetic neuropathy long-term. (1) Diabetic neuropathy is a type of nerve damage that can occur as a result of poorly controlled diabetes. One study in the journal Diabetes Care actually found that taking GLA for one year was significantly more effective at decreasing symptoms of diabetic neuropathy than a placebo. (2) Although more research is needed, this could have far-reaching effects and may be beneficial for people with a variety of conditions that cause nerve pain, including cancer and HIV.

2. May Treat Rheumatoid Arthritis

Rheumatoid arthritis is a chronic inflammatory disorder characterized by rheumatoid arthritis symptoms such as joint pain, stiffness and swelling. Although traditional treatment typically involves the use of prescription medications and physical therapy, certain types of omega-6 fatty acids may actually help reduce symptoms and keep joint pain at bay.

Evening primrose oil, in particular, comes from the seeds of a Native American wildflower and contains 7 percent to 10 percent GLA. Preliminary evidence suggests that evening primrose oil may reduce pain, swelling and morning stiffness. (3) It can take up to six months to notice the effects but may not actually stop the progression of the disease, which means that joint damage can still occur.

To treat rheumatoid arthritis, the Arthritis Foundation suggests taking between 540 milligrams to 2.8 grams of evening primrose oil daily in divided doses, but it’s recommended to check with your doctor first before starting supplementation. (4)

3. May Help Reduce Symptoms of ADHD

Attention deficit hyperactivity disorder, also known as ADHD, is a condition that can affect both children and adults and can cause symptoms like limited attention, hyperactivity, impulsivity and mood swings.

One study out of Sweden focused on treating subjects with attention deficit hyperactivity disorder (ADHD) using omega-3 and omega-6 fatty acid supplementation. The study included a total of six months of testing with 75 children and adolescents. While a majority did not respond to omega-3 and omega-6 treatment, a subgroup of 26 percent responded with more than a 25 percent reduction of ADHD symptoms. After six months, 47 percent showed improvement in symptoms. (5)

4. Reduces Blood Pressure

High blood pressure is a serious condition that can increase the force of the blood against the artery walls, putting extra strain on the heart muscle and causing it to weaken over time.

Studies show that GLA alone or combined with omega-3 fish oil may help reduce high blood pressure symptoms. In fact, one study of men with borderline high blood pressure showed that taking blackcurrant oil, a type of oil that is high in GLA, was able to significantly reduce diastolic blood pressure compared to a placebo. (6)

5. Lowers Risk of Heart Disease

Health organizations like the American Heart Association often recommend substituting vegetable oils rich in polyunsaturated fats like linoleic acid in place of saturated fats to decrease the risk of coronary heart disease. (7)

Of course, keep in mind that some choices are better than others when it comes to vegetable oils, as many are often highly refined and derived from genetically modified crops, which top the list of omega 6 foods to avoid. However, linoleic acid can also be obtained from other sources as well, including nuts and seeds. Walnuts, in particular, are a great source of omega-6s, providing about 11 grams of linoleic acid as well as a good amount of alpha-linolenic acid, a plant-based omega-3 fatty acid that can help keep your fatty acid intake balanced.

6. Supports Bone Health

As we get older, we start to slowly lose bone tissue over time, resulting in an increased risk of fractures and falls. Studies conducted in Southern California and published in the American Journal of Clinical Nutrition indicate that PUFAs may help preserve skeletal formation as we age, reporting that both men and women showed improvement in the bones of the hips and spine when taking omega-6 and omega-3 fats.

Furthermore, the ratio of these essential fatty acids may also come into play. Researchers reported that eating a higher ratio of omega-6 to omega-3 fatty acids was associated with lower bone mineral density in the hips for both sexes, suggesting that keeping your intake in balance is just as crucial as including both fatty acids in your diet. (8)

Foods and Supplements

So what foods are high in omega 6? There are several different types of omega-6 fatty acids, and most come from vegetable oils, such as linoleic acid. Linoleic acid is converted to GLA in the body. From there, it breaks down even more to what’s known as arachidonic acid. GLA can be found in several plant-based oils, including evening primrose oil, borage oil and black currant seed oil.

Beef, chicken, eggs, nuts and seeds are also great sources of omega-6 fatty acids. However, it’s important to opt for organic, unprocessed and non-GMO whole foods whenever possible to maximize the potential omega 6 benefits.

Omega-6 supplements are also available, but it’s always best to get the nutrients that the body needs through food sources instead. Not only do these nutritious omega 6 fatty acids foods help supply your body with the essential fats that you need, but they also contain a wealth of important vitamins, minerals and antioxidants as well.

Here is a list of the different types of omega-6 fatty acids and where you can obtain them:

• Linoleic Acid: soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, cottonseed oil, rice bran oil
• Arachidonic Acid: peanut oil, meat, eggs, dairy products
• GLA: hemp seeds, spirulina, evening primrose oil, borage oil, black currant seed oil

Highest Omega-6 Foods: (9)

• Safflower
• Grapeseed
• Sunflower oil
• Poppyseed oil
• Corn oil
• Walnut oil
• Cottonseed oil
• Soybean oil
• Sesame oil

Recipes

Looking for some healthy ways to get in your fix of these essential fatty acids? You can easily swap some healthy oils into your favorite recipes or sprinkle nuts and seeds over salads, smoothies or cereals to squeeze in your daily dose. Need a few more ideas? Here are a few nutritious recipes to get you started:

• Mango Walnut Spinach Salad
• Easy Chana Masala
• Spicy Roasted Pumpkin Seeds
• Poppy Seed Overnight Oats
• Egg Tahini Salad

History/Facts

Although researchers now are well-aware of the powerful impact that fatty acids can have on health, the significance of dietary fat wasn’t fully realized until the 1900s. In fact, before then, dietary fat was only used as a simple way to increase caloric intake and promote weight gain.

Omega-6 fatty acids were first discovered in 1929 by George and Mildred Burr, a husband and wife duo that conducted research on rats showing that a lack of fatty acids in the diet could cause deficiency and, in extreme cases, even death. Not only did this lead to the discovery of omega-6 fatty acids, but it also demonstrated the importance of other essential fatty acids, such as omega-3 fatty acids. (10)

However, up until fairly recently, linoleic acid was considered the only essential fatty acid required to obtain through dietary sources and was the only fatty acid required to be added to infant formula until the mid-1990s. (11) Scientists now recognize two types of essential fatty acids that your body is unable to synthesize: linoleic acid and alpha-linolenic acid.

Today, researchers are continuing to learn about the many ways that essential fatty acids like omega-6 can influence health, plus the importance of maintaining proper balance of fatty acids to fight inflammation and prevent chronic disease.

Risks and Side Effects

Unfortunately, the typical American diet tends to contain significantly more omega-6 fatty acids than omega-3 fatty acids, particularly because omega-6 is in a lot of unhealthy foods, such as salad dressings, potato chips, pizza, pasta dishes and processed meats like sausage, to name a few.

So why is omega 6 bad when it’s consumed in high amounts?  Excessive consumption of vegetable oils, or linoleic acids, can contribute to inflammation and increase the risk of serious conditions like heart disease, cancer, asthma, arthritis and depression, which is one reason why you should keep your intake in moderation.

On the other hand, these fatty acids are absolutely vital to maintaining overall health, so you shouldn’t cut them out of your diet altogether. Instead, aim for a balance of omega 3 and omega 6 foods in your diet and steer clear of unhealthy sources of omega-6 fatty acids, including processed junk. Although the average western diet contains an omega 6 vs omega 3 ratio of around 15:1, the suggested ratio should actually be closer to around 2:1 for optimal health. (12)

People with specific conditions, such as eczema, psoriasis, arthritis, diabetes or breast tenderness, should consult their doctors before taking any omega-6 supplements. Both borage oil and evening primrose oil reportedly lower the seizure threshold, so individuals requiring anticonvulsant medication should exercise caution and discuss it with their physician.

Final Thoughts

• Omega-6 is an essential fatty acid we must obtain from food and supplement sources, since our bodies do not produce it on their own.
• So is omega 6 good or bad? Omega-6 fatty acids come with a number of important health benefits and can help reduce nerve pain, decrease arthritis symptoms, treat symptoms of ADHD, lower blood pressure, reduce the risk of heart problems and supports bone health.
• Some of the top omega-6 foods include safflower, grapeseed, sunflower oil, poppyseed oil, corn oil, walnut oil, cottonseed oil, soybean oil and sesame oil.
• Most Americans consume too many omega-6s and not enough omega-3s. Researchers studying the link between omega 6 and inflammation recommend balancing the ratio between omega-6 and omega-3 fatty acids for optimal health.

The post Best Omega-6 Foods, Surprising Benefits & Proper Ratio with Omega-3s appeared first on Dr. Axe.

With the emergence of popular diet plans that emphasize healthy sources of dietary fat, polyunsaturated fat has gathered a good amount of attention lately. Foods like nuts, seeds and seafood are all loaded with this heart-healthy type of fat, and it’s even found in supplements like fish oil, krill oil and cod liver oil as well.

Getting enough polyunsaturated fat in your diet is key to maintaining overall health. Not only can it reduce inflammation to aid in immune function and disease prevention, but it also boasts a long list of other impressive benefits for health. Keep reading for what you need to know about this powerful form of fat and how you can be sure to get enough in your diet.

What Is Polyunsaturated Fat?

Polyunsaturated fat, also known as PUFA, is a type of unsaturated fat that is found throughout the diet in both plant-based foods and animal sources. The polyunsaturated fat structure consists of one glycerol molecule and three fatty acids. It contains at least two or more double bonds. This distinct structure sets PUFAs apart from other types of fats, like monounsaturated fat and saturated fat.

There are two main types of polyunsaturated fat: omega-6 and omega-3 fatty acids. These differ in their chemical structure and the location of their double bonds, as well as the unique effects that they have on overall health.

Much like monounsaturated fats, polyunsaturated fats are considered a healthy type of fat that can promote heart health. They also play a role in many other aspects of health. In fact, some of the other potential polyunsaturated fat benefits include healthy bones and joints, better sleep, reduced menstrual pain, improved mental health, and more.

Is Polyunsaturated Fat Good for You? 7 PUFA Benefits

1. Keeps Your Heart Healthy

The heart-healthy benefits of polyunsaturated fatty acids have been extensively researched in recent years. (2) Omega-3 fatty acids, in particular, are linked to a number of benefits when it comes to heart health.

In fact, studies show that omega-3 fatty acids can help lower high triglycerides, decrease blood pressure, prevent blood clot formation and support healthy cholesterol levels. (3, 4, 5) Not only that, but omega-3 fatty acids are shown to lower markers of inflammation. Inflammation may contribute to chronic conditions, such as heart disease. (6, 7)

2. Enhances Mental Health

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two most common types of polyunsaturated fats in the brain. They play a role in everything from cell membrane fluidity to gene expression and cell growth. (8) Not surprisingly, there’s a good amount of research recently indicating that polyunsaturated fats could have a powerful effect on mental health and brain function.

According to a review published in Oxidative Medicine and Cellular Longevity, regularly eating foods rich in polyunsaturated fat, such as oily fish, may be associated with a lower risk of depression and bipolar disorder. (9) Another study conducted by the Institute for Nutrition Research in Norway showed that women who consumed more very-long-chain omega-3 fatty acids during pregnancy and lactation had children with higher IQs and improved mental development. (10) Even more impressive, multiple studies have found that a higher intake of omega-3 fatty acids is linked to a reduced risk of cognitive decline in older adults. (11, 12)

3. Reduces Inflammation

Inflammation is an important part of the immune response. It is designed to help protect the body against foreign invaders and infection. However, long-term inflammation may actually negatively impact health. More and more mounting research suggests that inflammation is at the root of most diseases, including heart disease, cancer, diabetes and even obesity.

Certain types of polyunsaturated fats can help reduce inflammation to promote long-term health. Specifically, omega-3 fatty acids are shown to be effective at decreasing levels of multiple inflammatory markers. (13) Besides helping ward off chronic disease, this also may be beneficial in the treatment of inflammation-mediated disorders, such as rheumatoid arthritis, Crohn’s disease and lupus.

4. Supports Healthy Bones and Joints

Issues like arthritis and osteoporosis are incredibly painful conditions that become increasingly common with age. Arthritis is caused by inflammation of the joints. It results in symptoms like stiffness and pain. Meanwhile, osteoporosis is characterized by weak, brittle bones and an increased risk of fractures as a result of bone loss.

Some research shows that polyunsaturated fats may actually help support healthy bones and joints to reduce symptoms of these conditions and promote healthy aging. Essential fatty acids are shown to increase calcium absorption. This leads to increased bone mass and improved bone density. (14) Plus, omega-3 fatty acids can even soothe inflammation to protect joint health and relieve symptoms. (15)

5. Promotes Better Sleep

If you suffer from insomnia or have difficulty falling asleep, it may be time to ditch the sleeping pills and start evaluating your diet instead. Interestingly enough, studies show that low levels of polyunsaturated fats like omega-3 fatty acids are associated with a higher risk of sleep issues in children. (16) In adults, low levels also are tied to lower levels of melatonin and increased severity of obstructive sleep apnea. (17, 18) Although more research is still needed, these studies suggest that a higher intake of polyunsaturated fats — omega-3 fatty acids, in particular — could potentially help improve sleep quality.

6. Reduces Menstrual Pain

Menstrual pain can range in severity from mild and tolerable to completely unbearable. For some women, this type of pain can be so severe that it can actually interfere with overall quality of life.

According to one study published in the Caspian Journal of Internal Medicine, fish oil, a type of supplement made from PUFAs like omega-3 fatty acids, was significantly more effective than ibuprofen at relieving menstrual pain in women. (19) Several studies have also found that consuming a higher amount of polyunsaturated fatty acids is associated with more mild PMS symptoms. (20, 21)

7. Improves Vision

Polyunsaturated fatty acids are absolutely essential when it comes to eye health. DHA is a type of polyunsaturated fat that regulates the function of the photoreceptor cells in the retina and helps support healthy vision. (22) Studies show that getting enough polyunsaturated fats in your diet is tied to a reduced risk of age-related macular degeneration. Macular degeneration is a common eye disease that is considered the leading cause of vision loss. (23)

Related: Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction

Top 10 PUFA Foods

Looking to up your intake of polyunsaturated fats? Here are a few of the top sources to consider adding to your diet: (24)

1. Walnuts — 1 ounce: 13.2 grams
2. Sunflower seeds — 1 ounce: 10.5 grams
3. Pine nuts — 1 ounce: 10 grams
4. Flaxseed oil — 1 tablespoon: 8.9 grams
5. Flaxseed — 1 ounce: 8 grams
6. Pecans — 1 ounce: 6 grams
7. Salmon — 3 ounces: 3.8 grams
8. Mackerel fish — 3 ounces: 3.7 grams
9. Almonds — 1 ounce: 3.4 grams
10. Tuna fish, canned in oil — 3 ounces: 2.5 grams

Polyunsaturated vs. Monounsaturated vs. Saturated vs. Trans Fat

Polyunsaturated fats are just one type of fat. Other types include monounsaturated fats, saturated fats and trans fats. How do these fats all compare?

The main difference between polyunsaturated fat vs. monounsaturated fat is their respective chemical structures. Both polyunsaturated fat and monounsaturated fat contain a double bond. This is what classifies them as “unsaturated fats.” However, while polyunsaturated fats have two or more double bonds, monounsaturated fats have just one. Both are considered “good fats.” They are associated with a wide array of health benefits. Monounsaturated fats are also found in several types of nuts, as well as other healthy fats like olive oil, avocados and certain types of vegetable oil.

So what sets apart polyunsaturated fat vs. saturated fat? The difference is in the unique chemical structure of saturated v.s unsaturated fatty acids. Unsaturated fats contain a double bond while saturated fatty acids do not. Although once demonized and classified as unhealthy, more recent research reveals that saturated fat could help increase HDL cholesterol, improve brain function and even reduce the risk of stroke. (25, 26, 27) Saturated fat is found primarily in sources like meat, full-fat dairy products and coconut oil.

However, while both saturated and unsaturated fats are linked to plenty of powerful health benefits, trans fats are an unhealthy type of fat that should be avoided altogether. Found mostly in processed products like store-bought pastries, crackers, cookies and doughnuts, trans fats are associated with a higher risk of coronary heart disease along with a slew of other adverse effects on health. (28)

PUFAs in Ayurveda, TCM and Traditional Medicine

Many foods rich in polyunsaturated fats are loaded with health-promoting properties and have been used in holistic forms of medicine for centuries.

Fish, for example, is classified as highly nutritive according to Ayurveda. It is considered sattvic compared to other animal products like red meat. This means that it promotes clarity and awareness without being overly heavy or difficult to digest. In Traditional Chinese Medicine (TCM), on the other hand, fish is thought to strengthen the spleen, increase energy levels and remove dampness.

Meanwhile, high-fat nuts like walnuts are used in Ayurvedic medicine to build stamina, support satiety and stop diarrhea. Meanwhile, in TCM, walnuts are said to reduce fatigue, correct kidney deficiencies, and relieve issues like chronic coughing or urinary tract infections.

Where to Find and How to Use

Foods rich in polyunsaturated fatty acids are easy to find at most major grocery stores. They can easily be incorporated into a healthy diet. Fatty fish varieties like salmon, tuna fish and mackerel, for example, can take center stage as a nutrient-rich main course for lunch or dinner. Meanwhile, nuts and seeds can be enjoyed as is for healthy snacks. They can be combined into homemade trail mix or even sprinkled over top of salads, smoothies, cereals or yogurt.

When buying fish, it’s important to look for wild-caught varieties over farm-raised fish and keep intake in moderation to avoid mercury poisoning. If buying canned, be sure to opt for BPA-free cans and rinse thoroughly before consuming to remove excess sodium.

Nuts and seeds are common sources of polyunsaturated fats. They make for delicious and versatile additions to the diet. Selecting unsalted nuts with minimal extra ingredients and no added sugar is the best way to reap the nutritional rewards that this tasty ingredient has to offer.

PUFA Recipes

There are plenty of delicious and nutritious ways to increase your intake of polyunsaturated fatty acids. Here are a few simple recipes to get you started:

• Raw Walnut Tacos
• Sautéed Spinach with Toasted Pine Nuts
• Grilled Honey Glazed Salmon
• Flaxseed Wraps
• Salted Paleo Sunbutter Cups

Drawbacks

Although polyunsaturated fat is associated with a number of powerful health benefits, there are a few drawbacks that need to be considered as well.

First of all, there are two different types of polyunsaturated fats: omega-3 and omega-6 fatty acids. Both are considered essential fatty acids. That means your body is unable to produce them on its own and needs to obtain them through food sources. Additionally, both are incredibly important to health and are involved in a number of different functions within the body.

It’s believed that humans evolved consuming a ratio of omega-6 to omega-3 fatty acids of about 1:1. Studies show that maintaining a ratio between 1–5:1 can be therapeutic for many conditions, including asthma, heart disease and cancer prevention. Unfortunately, most people get way too many omega-6 fatty acids in their diets. Scientists estimate that the typical Western diet today comprises a ratio of omega-6 to omega-3 fatty acids closer to about 15:1. (29)

This could have many negative implications on health. Some researchers point out that this increase in omega-6 fatty acid intake may coincide with the increased prevalence of chronic inflammatory diseases like obesity, heart disease, inflammatory bowel disease and rheumatoid arthritis. (30)

Furthermore, not all sources of polyunsaturated fatty acids are healthy. Vegetable oils, for example, are typically highly refined and heavily processed. They also often are derived from genetically modified crops. For this reason, these forms of polyunsaturated fatty acids should be limited in the diet and replaced with other healthier sources of fat, such as nuts, seeds or fatty fish.

History/Facts

Although researchers today are well-aware of the massive impact that dietary fats have on health, the importance of fat only really came to light within the last century. In fact, up until the 1900s, fat was viewed as a way to increase caloric intake and promote weight gain rather than a key macronutrient that is integral to health.

In 1929, scientists George and Mildred Burr conducted a series of animal studies that began to unearth the importance of fat in the diet. Through their research, they found that feeding rats a specialized diet that was lacking fatty acids produced several severe side effects, including death.

The term “essential fatty acid” was soon introduced and used to describe any fatty acids that the body needs but is unable to produce on its own. The Burrs noted that linoleic acid, a type of polyunsaturated fatty acid, was especially important. A deficiency was found to cause issues like scaly skin and water loss in rats. (31)

While there is now no doubt that dietary fat is crucial to the body, researchers continue to learn more about the multitude of roles that certain types of fat play in health.

Risks and Side Effects

Polyunsaturated fats are essential to health, but not all sources are created equal. For example, foods like nuts, seeds and fish are all sources of polyunsaturated fat that are loaded with important nutrients and health-promoting properties. Meanwhile, highly processed and heavily refined foods like vegetable oils are high in polyunsaturated fat but do not carry the same health benefits.

Additionally, it’s important to keep your intake of omega-6 and omega-3 fatty acids in balance. While your body needs both to function and thrive, most of us get far more omega-6 fatty acids than we actually need. Try incorporating more omega-3 foods, such as fatty fish, nuts, seeds, natto and egg yolks, into your daily diet to be sure you get enough of this vital form of polyunsaturated fat.

Final Thoughts

• Polyunsaturated fat is a type of unsaturated fat that plays a central role in many different aspects of health.
• Some of the potential polyunsaturated fat benefits include improved heart health, better sleep, reduced inflammation, enhanced mental health, decreased menstrual pain, reduced bone and joint pain, and improved vision.
• Nuts, seeds, flaxseed oil and fatty fish are just a few of the ingredients that make the healthy polyunsaturated fat foods list. Other sources of polyunsaturated fats, like vegetable oils, are typically highly refined, heavily processed and derived from genetically modified crops.
• Omega-6 and omega-3 fatty acids are both types of polyunsaturated fat. However, most of us get far too much omega-6 and not enough omega-3 in our diets. That may negatively impact health and contribute to inflammation.
• For best results, be sure to include a good variety of polyunsaturated fats and omega-3 fatty acids in your diet alongside a good mix of other heart-healthy fats and nutritious whole foods.

Read Next: The Benefits & Truth About Monounsaturated Fat

The post Polyunsaturated Fat: The Healthy Fat that Supports the Heart, Brain & Eyes appeared first on Dr. Axe.

The thought of pumpkins may have you itching for fall, lattes and pie, but you’re about to find out that pumpkin isn’t just for autumn anymore — if you want to fight disease all year long, that is! In fact, pumpkin seed oil is a handy ingredient to keep around and use on a daily basis to improve your metabolic and physiological health, similar to benefit-rich black seed oil. (1)

Packed with tryptophan, unsaturated fatty acids and a high level of antioxidative substances, this silent champion provides a long list of benefits to both men and women. When the oil from these little seeds is extracted just right (not refined), the possibilities are virtually endless!

Thanks to its high content of carotenoids and liposoluble vitamins, pumpkin seed oil has long been considered an ingredient appropriate for illness prevention, especially for prostate diseases. In addition to that well-known use, research has shown benefits for people struggling with hair loss, diabetes and even cancer.

What Is Pumpkin Seed Oil?

Pumpkin seed oil, also called pepita oil, is the oil extracted from the seeds of a pumpkin. There are two main types of pumpkins from which the oil is obtained, both of the Cucurbita plant genus. One is Cucurbita pepo, and the other is Cucurbita maxima.

The process of extracting pumpkin seed oil can be done more than one way. You want to choose an oil that has been cold-pressed, which means the oil has been extracted out of the pumpkin seeds using pressure rather than heat. The cold-pressed method of extraction is preferable because it allows the oil to retain its beneficial antioxidants that would be lost or damaged due to heat exposure. (2)

Research shows that the oil extracted from pumpkin seeds using cold pressure is “an important source of many healthy components such as antioxidant and antimicrobial agents.” (3) Refined oils are made using heat and chemicals and consequently produce less nutritious and healthy final products. 

What is pumpkin seed oil used for? You’re about to find out the many uses and benefits of pumpkin seed oil.

Health Benefits

1. Reduces Inflammation
2. Nutritional Aid for Cancer Patients
3. Good for Prostate Health
4. Encourages Mental Well-Being
5. Fights Hair Loss in Men
6. Great for Heart Health
7. Helps Manage Diabetes
8. Soothes Overactive Bladder

1. Reduces Inflammation

Replacing saturated fats with healthy, unsaturated fats makes a deep impact on the amount of inflammation in your body. In fact, a research study in 2015 found that replacing cocoa butter with pumpkin seed oil in the diet of people suffering from nonalcoholic fatty liver disease and atherosclerosis (plaque buildup in the walls of the arteries) reduced the effects of these diseases on test subjects. (4)

If you’re seeking to live a disease-free life, introducing anti-inflammatory foods and supplements into your diet is one of the key actions you need to take.

2. Nutritional Aid for Cancer Patients

You read that right! While there is no “cure” for cancer, pumpkin seed oil has been proven in several studies to support the health of cancer patients and/or a reduced risk of cancer.

Pumpkin seeds are one vegetable seed proven to help reduce the risk of breast cancer in post-menopausal women. (5) Additional research from the University of Rostock’s Department of Obstetrics and Gynaecology in Germany has found the nutritional value of pumpkin seeds to possibly prevent and treat breast cancer. (6)

The future is promising for men as well as women — pumpkin seeds may also reduce or inhibit the growth of prostate cancer cells. (7) 

For those currently being treated for cancer, pumpkin seed oil may also be an answer to common problems. A research study published in the Indian Journal of Biochemistry & Biophysics reveals that pumpkin seed oil’s antioxidant properties create a filter for radiation and protect against or prevent small intestinal damage from methotrexate, a treatment for several types of cancer and also rheumatoid arthritis. (8)

3. Good for Prostate Health

Perhaps the most well-documented aid of pumpkin seed oil for health is its vast effectiveness on maintaining a healthy prostate. It has been known to protect against prostate cancer, but it’s also great for prostate health in general.

Long used as a folk medicine for prostate health, research has shown that pumpkin seed oil can help to reduce the size of an enlarged prostate, especially in the instance of benign prostatic hyperplasia (age-related prostate enlargement). 

A study published in 2009 reveals that men who consumed 320 milligrams of pumpkin seed oil each day of for six months saw a reduction in their symptoms and improved quality of life. The researchers conclude that pumpkin seed oil (as well as saw palmetto oil) “are clinically safe and may be effective as complementary and alternative medicine treatments for benign prostatic hyperplasia.” (9)

That’s why pumpkin seed oil use is one of three steps to improve prostate health!

4. Encourages Mental Well-Being

We all need to consider the health of our brains and mental states. Studies using animal subjects demonstrate the impressive anti-depressive effects of pumpkin seeds with a reduction in depression similar to that of standard drugs. (10)

Related: Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

5. Fights Hair Loss in Men

Is pumpkin oil good for your hair? The management of hormones in a healthy diet is key to stopping and/or reversing hair loss, as it is linked to an increase in an androgen hormone, DHT (dihydrotestosterone). Pumpkin seeds act as a hair loss remedy due to their zinc content, which helps balance hormones, thus in turn benefits hair growth.

Can pumpkin seed oil regrow hair? It just may help according to some research. In a 2014 double-blind, placebo-controlled trial, pumpkin seed oil hair loss benefits were apparent, as men who took the oil over the course of 24 weeks showed an increase of hair count by an average of 40 percent. (11)

6. Great for Heart Health

Is it any surprise that an anti-inflammatory supplement would be great for the heart? Through a process that may involve the production of nitric oxide, pumpkin seed oil exhibits antihypertensive and cardioprotective effects, meaning it can protect you from heart disease and/or heart attacks. (12)

It also reduces diastolic blood pressure while raising HDL “good” cholesterol and improving menopause symptoms in postmenopausal women, according to a randomized, double-blinded, placebo-controlled, pilot study of 35 women published in Climacteric: The Journal of the International Menopause Society. (13)

7. Helps Manage Diabetes

Diabetes has many causes, one of which is poor diet. Both type 1 and type 2 diabetes are manageable, and even treatable, with good diet strategies and supplements. Research shows that the fruit pulp, oil from ungerminated seeds and protein from germinated seeds of pumpkin all have have blood sugar-lowering properties. (14) This makes oil from pumpkin seeds a good addition to any diabetic diet plan.

8. Soothes Overactive Bladder

A 2014 study published in the Journal of Traditional and Complementary Medicine suggests pumpkin seed oil extracts (from both the Cucurbita pepo and Cucurbita maxima varieties) effectively treat urinary disorders, specifically overactive bladder. (15) This indicates consuming this oil is an important part of maintaining a healthy excretory system.

Related: 9 Natural Testosterone Boosters for More Energy, Better Sleep + More

Nutrition Facts

One tablespoon of organic pumpkin seed oil contains about: (16)

• 120 calories
• 14 grams fat

Meanwhile, one cup of unsalted pumpkin seed nutrition contains about: (17)

• 285 calories
• 34.4 grams carbohydrates
• 11.9 grams protein
• 12.4 grams fat
• 11.8 grams dietary fiber
• 6.6 milligrams zinc (44 percent DV)
• 168 milligrams magnesium (42 percent DV)
• 588 milligrams potassium (17 percent DV)
• 52.1 milligrams iron (12 percent DV)
• 59 milligrams phosphorus (6 percent DV)
• 35 milligrams calcium (4 percent DV)