12 Oils Ranked by Health Effect
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- Опубліковано 2 чер 2024
- This video ranks commonly used cooking or food oils based on health effect using a formula I call The OILgorithm which is based on fatty acid profile, antioxidants, and other health effects.
- Links and Sources -
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The OILgorithm Spreadsheet:
docs.google.com/spreadsheets/...
Coconut vs Butter LDL: pubmed.ncbi.nlm.nih.gov/9756121/
Omega-6s - Arachidonic Acid Content of Foods:
lipidworld.biomedcentral.com/...
Omega-6s - Lower Conversion of Omega-3s:
academic.oup.com/ajcn/article...
Antioxidant Comparison of Oils 1:
www.sciencedirect.com/science...
Antioxidant Comparison of Oils 2:
www.semanticscholar.org/paper...
Antioxidant Comparison of Oils 2:
www.researchgate.net/publicat...
Antioxidant Comparison of Oils 3:
www.researchgate.net/publicat...
Fatty Acid Breakdown (Cross Checked with Other Sources):
www.skillsyouneed.com/images/...
Olive, Soy, Palm detrimental effects in healthy people:
www.sciencedirect.com/science...
Canola and Olive Mortality Study 500K People:
bmcmedicine.biomedcentral.com...
Canola vs Olive LDL Lowering in High Cholesterol Women:
pubmed.ncbi.nlm.nih.gov/8399091/
Canola Trans Fats:
www.hsph.harvard.edu/nutritio...
Canola Lowered Mouse Antioxidant Status:
www.ncbi.nlm.nih.gov/pmc/arti...
Canola Mouse Brain Study:
www.nature.com/articles/s4159...
Extra Virgin Olive Oil General Artery: www.frontiersin.org/articles/...
Outlier of Lower Artery Function Extra Virgin Olive: www.sciencedirect.com/science...
Butter vs Olive Oil Artery Function Type 1 Diabetes:
www.mdpi.com/2072-6643/13/7/2...
EV Olive Oil Mouse Brain Study:
content.iospress.com/articles...
EV Olive Oil Glutathione Humans:
pubmed.ncbi.nlm.nih.gov/19219...
Flax Oil RCT Artery Function Doubled:
www.nature.com/articles/s4143...
Meta Analysis of RCTs Flax Oil Lowers Inflammation:
pubmed.ncbi.nlm.nih.gov/34635...
Flaxseed Oil Lowers Platelet Aggregation:
pubmed.ncbi.nlm.nih.gov/19568...
Flax Oil Increases Antioxidant Status:
pubmed.ncbi.nlm.nih.gov/34527...
Flax Oil Side Effects:
www.rxlist.com/consumer_flaxs...
Intro/Outro Song: Sedução Momentânea by Roulet:
freemusicarchive.org/music/Rou... - Наука та технологія
Corn, grape-seed, peanut, sesame and walnut oils would be interesting to include next time in your survey.
by him not including grapeseed oil is horrendous
Perhaps there are not many studies on them@@jermainejermaine8252
His ranking is so bad and uneducated, there's really no point seeing how he judges other oils
this list is inaccurate on many levels...ugh. Check out Dr. Cate.
Wow Mic, you SUPER nerded out on this one. Fantastic. Much appreciated. 👏🏻🙏
Interesting stuff! Thanks Mic
He's wrong. Canola oil Is poison.
Absolutely love this! Thank you for the scientific info as always. I had to wait until I could really focus to watch this video- I knew it was really important 💕 thanks again!
This was excellent. Thank you! I wish you had included sesame oil since it's on so many vegan asian dishes.
Sesame oil portions are so ridiculously small I can’t imagine it having a notable good or adverse health effect
Sesame oil is basically a condiment - it's so strongly flavoured it only needs a few drops. This amount is unlikely to have any major effect on the body. The problem is when people pour tablespoons of oil into a frying pan or salad.
I'd be interested in a comparison just of untoasted and toasted sesame oil. Untoasted, by the way, seems to me to be the tastier of the two.
Gotta be a part 2 now. So many other oils to score. I'm interested in how mustard seed oil will do, particularly in antioxidants.
What a great video. Thank you!
Hello, Mike! Thanks for the video, keep ‘‘em coming.
Mic, thank you for all the hard work. Good to see you show your methodological knowledge, and thorough as always. :)
This is very misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
I love hemp seeds:) I eat hemp seeds, sprouted pumpkin seeds and sprouted sunflower seeds every morning mixed into my blueberries and dark cherries. Such a tasty mix!!
Great assessment, Mike!
I appreciate the knowledge you share.
Thank for taking the time to do this!
I would love if you added in peanut, grapeseed, and walnut oil to the mix!
I wonder how cocoa butter compares
Agreed. I have grapeseed in my cabinet and was waiting for it on the list.
grapeseed is the worst because it is very prone to oxidative damage. Heating it for even a small amount of time can produce carcinogens, as can shiping it in an unrefrigerated truck, leaving it in the light, or just doing nothing at all to it. High omega-6 oils are very dangerous unless they have a ton of antioxidants with them. @hybrigust Cocoa butter raises LDL about 1/4th as as much as coconut oil i suppose, it’s 30% stearic acid, 30% omega-9 and 30% palmitic acid. Stearic acid is the only saturated fat that reduces LDL to the same degree as olive oil, its also associated with being anti-cancer (the mechanism is increasing cell membrane rigidity) and being extremely satiating; it also has the odd effect of making all the mitochondria fuse into a heat producing complex. If you ate nothing but carbs to the point of obesity your body fat would be around 50% stearic acid, 50% omega-9 and would make some palmidic acid during the production chains. so cocoa butter is composed of things your body is very good at processing. There are studies associating stearic acid with prostate cancer but these are in the contest of the standard american diet (i.e. sourcing it from red meat) and cocoa butter studies do not show this association. For the exact same reason thats stearic acid prevents cancer metastasis omega-6 increases it, (increases membrane fluidity) omega-6 also increases the probability of LDL getting oxidized and causing an issue despite lowering the absolute amount of it.
@@GeatMasta Thank you for the elaborate answer! 🙏
Organic pure grapeseed oil in salads/no cooking is very good!
Walnut too, not cooking tho
this was a informational watch. thank you.
My plant bio professor said cold-pressed olive oil whenever you can and then canola oil for whatever cooking techniques would smoke the olive oil too much are the best combination of health and affordability/accessibility. So that considered, this is a pretty good algorithm. Hempseed is still fairly niche, flax seed as you said is uncookable, olive oil is the healthiest oil you can cook with, and canola oil is the best with a high smoke point for wok hey or deep frying etc
Unsaturated Fat+oxygen contact=Transfat
Heat catalyses this process extrem strong
@@quickcube2834stupid fear of saturated fat. All these nutrition experts are so lost.
Just cook at lower temp. Its really not that hard
@@jayw.8626 you can’t sear a nice Ribeye with low temp oil..
Hey mic, love your videos, was wondering if we might be able to get a plant milks list? So we can compare which is the healthiest? I know you've mentioned a few in a couple of different videos but I love this focused approach that you use in these list videos.
i was thinking the same thing. how much of the oil stays when soaked and strained.
Sorry but you can’t get milk from plants, milk is milk, plants can be juiced, the ‘milk’ is attached to insinuate health but it’s not
I hope there is a part two to this video. :)
Would love to see more on this and other oils!
LOL the OILgorithim LMFAO
Ok
This was great! I'd love to see you do this with different wholegrains, legumes.
Yes!!!
Go to Nutrition Facts, Dr. Greger ranks stuff like that.
I'm glad you mentioned butter, since it often serves the same function as oil. I've been leaning more toward using flaxseed, this just confirms it. But of course, ideally, I'd rather not at all.
yeah butter is way superior
Exactly, we use a mix of oils (coconut, flax, avocado, olive) but we are BIG users of Irish butter, and my cholesterol is fantastic. I think reducing all sugars, especially fructose and artificial sugars are the most important in regards to reducing the possible harm saturated fats may have.
Thx like always for sharing =) greetings
Thanks for the info Mic!
I’m going to start using hempseed oil in my cornbread recipe. It’s vegan, but I haven’t had an oil-free cornbread recipe turn out acceptable, so it’s one of the few times I use oil. I’ve been using canola oil.
Hempseed oil isn't good for cooking, as the omega 3 fatty acids in it degrade easily, and it has a strong flavor. I'd use canola oil instead, or avocado or light olive oil if you are baking above 350.
Dillon on UA-cam, well your world has one in his cookbook?
The key to the omegas is the ratio. The reason Omega 6 is bad is because it outcompetes Omega 3 for receptor activity. And omega 6 is found heavily not just in animal products but in fried foods, so it's not NECESSARILY bad just because of the animal source (info obtained from Dr. T Colin Campbells certification plant based course)
Because of this reason, I make sure I eat a lot of flax/chia when I know I'll be eating fried junk.
Interestingly animals that eat a natural diet, such as 100% grass fed pasture raised as nature intended have healthy omega 3 to 6 ratios. Animals fed the highly processed American Diet of corn, soy, cotton seed meal, etc. are just as unhealthy as people who eat the standard American Diet.
@@mohitthareja8419 You mean wild animals? Because farmed animals (even grass fed) don't eat natural diets, their whole life isn't "natural". Cows do not even exist naturally.
This is very helpful, thank you. Although I wish the list had included peanut and walnut oil.
This was informative and necessary for us vegans to understand. Your comprehensive research is a welcome addition to our own research. Thank you so much Mic.
Misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
Enjoy your heart disease believing this bullshit
The studies haven't measured the number of people who have died of a heart attack after seeing the price of flaxseed oil.
🤣
i'd love to see you talk about the video made by What I Learned Today. It's about the effects of polyunsaturated fats in a lot of vegetable oils in comparison to anime based fats. Love this video tho!
anime based fats are aweseom
polyunsaturated fats are less stable and would result in trans fats when used in cooking and frying
Polyunsaturated fats (Any Vegetable Oil other than EV Olive Oil and Avocado Oil) are extremely susceptible to oxidation which is what makes them toxic to humans. The amount of undigestible byproducts created from things like grapeseed oil, canola, soy, etc are extremely lethal to our blood and is the biggest cause of inflammation and heart disease.
Animal Fats are theoretically immune to oxidation during cooking therefore giving the body the ability to actually digest them properly, thus reaping the actual benefits of the their fat properties.
Omegas etc are completely useless specs of seed oils, because as soon as even a little heat hits them, they’re oxidated and completely nullified, and just toxic motor oil for your body at that point.
This why vegetable oils are EVERYWHERE and super prominent in fast food industry especially, because they’re so cheap to resource.
Animal based fats and butter 100% is good for you LDL is not bad mic clearly is not trained in med school.
going without oil is actually a huge game changer. we just buy whole tahini and make unlimited sauces. i would never go back to oil. one weird thing that happens is all the fat that flies around your kitchen just dries up and blows away. people are fundamentally fooled. use whole nuts and seeds and grind them or make a sauce in the blender.
💯 Percent
The video exceeded my expectations! I loved the oilgarithm. It's not perfect but it helps to focus on the critical points.
Awesome video 👍
Probably the most damaging thing about olive oil is the way it's routinely promoted not just as healthier, but super healthy - with no explanation of its actual nutritional values or downsides. Naively in thrall to this simplistic idea, I used to slosh it on with abandon, like a condiment. Very grateful to John McDougall initially, for helping me break this habit, and to you for this detailed info on how the stuff actually works.
It has many studies that it is the best bruh wdym there is a reason Mediterranean people are the happiest and live the longest
After listening to Esselystn and McDougall talk about how you should not have any oils, ever, this is encouraging. I find it very hard to cut out oils completely. They add so much to steamed greens, potatoes, salads. I"d like to think I"m not undoing all the good that a vegan diet does by using olive oil (or other healthier oils) now and then.
Nothing wrong with oils. Just consume the right ones. These dudes are taking about people that have been eating the Standard American Diet for 60+ years and don't exercise. Of course those people shouldn't consume anymore oil and focus on whole foods. If you eat right, sleep well and exercise you can consume oils. I'd stay away from all vegetable oils though. Stick to evoo. Mic misses things like polyphenols and the activation of Sirt 2. He just knit picks what he deems healthy
Olive oil is the healthiest oil btw
Great video! Thank you for the info, this answers a lot of questions for me. How would you rank date syrup, for sweetening drinks?
Well done fpr making this video
As soon as you start cooking with these oils you can flip the list by 180°. Except from Oliveoil. The high omega 3 and 6 oils become toxic very fast.
I’d take any food/health video with a grain of salt. Also you can’t expect an unbiased opinion from someone who doesn’t talk about benefits of animal products because he chose to take that one side (I’ve been there).
Best comment to this video
@@SupakNaCestach What benefits would those be and which studies are you getting them from?
Facts. Coconut oil and Ghee are the best cooking oils. facts, but refined vegetable seed oils that are produced with benzene solvent aren't healthy at any temperature
@@G_Demolished Most stable but high in saturated fat that is reccomeded by the vast majority to avoid. Unless you are a Shaun Baker fanboi
I lived for a few years in Austria, and pumpkin seed oil is very popular there. I never knew anyone who cooked with it, but we just used a lil salt and used it as salad dressing. It was so good on greens and you can't get any simpler than just oil and salt. Maybe not the healthiest but it got me eating tons more salads than I do now but it's hard to find in midwest
Thanks for sharing your overseas experience. Yes, your observations are correct. Notice that the best value came from using an organic source and also from using the oil without heating it. Too many people are missing these key details: sources of food; handling and storage; what to cook and what not to cook; and, if cooking, to use low heat and the shortest cooking time. Happy Lord's day! Blessed Sunday morning from the Caribbean! (One of the regions with high ratios of centenarians.)
Great video!!!!
Another great video
As someone with heart disease, POTS, EDS, sjogrens and more, flaxseed oil is a MUST for me. I have at least 1 TBSP of flaxseed oil daily in my smoothies! It definitely helps!!
And your doc said go vegan?
When making my smoothies, I use a vitamix. And that gives me the opportunity to put the whole flax seed in my smoothies. But after this, I appreciate them so much more. Thanks, Mike.
My understanding is that oil is a highly refined food whereby all the fiber and many of the nutrients are removed from the whole food, leaving only the fat. It is akin to white flour or refined sugar. I will stick with whole, unprocessed plant foods. Another issue is that the calorie density of oil is astronomical and consuming oil is not favorable to weight loss. Granted, perhaps tiny amounts won’t hurt you- I’m not sure, but then it really is easy and cost effective to simply leave out oil in home cooking. Packaged and processed foods with oil aren’t good for us anyway. I will stick with Dr. Esselstyn, Ornish, McDougall, Fuhrman, Barnard and RD Brenda Davis who all recommend avoiding oil. Erring on the side of caution.
Completely agree with you there. Oil is akin to white flour and refined sugar. Whole foods are our actual nutrition, if it's refined, it most likely hurts you.
Oilalgorithm. Love that word and tks!
Thanks so much! We use primarily grapeseed, would def like a breakdown for that!
Great video! I would love to hear more about peanut oil as I love peanut butter.
Well good to know extra virgin olive oil is in the top 3, that's the only oil I use. Never heard of hemp or flax oil.
They're in the refrigerated supplements section of most grocery stores.
I tried flaxseed oil a few years ago. The third bottle I purchased tasted absolutely awful. I conclude it was badly oxidized.
Super helpful! And funny 😄
Thoughtful analysis.
Excellent video, really informative and well researched! Thx, Mic!
🌸 Flax oil tip: keep it in freezer! 🌱
Great video! I was kind of bumped out that corn and sesame oil didn't appear in the rank, sesame is the best tasting oil of all!
Dang I should've included that instead of something like palm kernel. Maybe next time, thanks.
It is best to avoid frying and the heating of oils to high temperatures. Instead, it is a great option to use the whole foods (e.g., raw nuts, raw seeds, whole grains) that contain the natural oils and fats of the kinds that are actually good for us. Not something that is extracted, manufactured, concentrated, and isolated from all of its whole-food natural packaging. Beware of the addictive and destructive side-effects of using processed flours, processed oils, added sugar/sweeteners, and added salt, et cetera. Use pure herbs and spices, real foods, whole foods, in all of their glorious range of colours, flavours, and nutritional richness.
@@MictheVegan Please add grapeseed to that list🙏🙏
@@MictheVegan Might you include rice bran oil too? So let's see... 4 oils mentioned in this comment so far, corn, sesame, rice bran, grapeseed... 5 more and new video maybe? How does red palm fruit oil, peanut oil, almond oil, cocoa butter(AKA theobroma oil), mustard oil(controversially used in Indian cuisine) sound? 😀
Excellent topic. Thanks for all that detailed compilation. 👍. I tend to skip the oils. I have flaxseeds every morning.
THANK YOU!
ALL OILS except cold pressed are HIGHLY refined and oxidized through mechanical heating, bleaching and deodorization. Oxidation occurs if exposed to light or heat, which sets up a cascade of oxidative particles that wreak havoc on your brain and body causing a host of diseases.
The oxidative stability depends on the different content of pro and antioxidant compounds. Either way, it's best to not use any oil for cooking, and only use cold pressed walnut, olive, and flax oil and keep them refrigerated.
By the way, vegetable oils are not from vegetables. They are from the seed of the plant and contain high omega-6 fatty acids which also contribute to disease.
Just stick to whole foods and throw away any cooking oil you have; doing that may just say your life.
Thanks, Mike!
saw flax seed oil at the store recently and i've been wanting to try it out for a pesto. i feel like that could be a good option bc u don't have to heat it. blending it (w the other ingredients obv) might generate a little heat but i can't imagine enough to do a lot of damage?
The smoke point is above boiling temp of water so blending it is not an issue. However, it's also extremely sensitive to being oxidised so don't leave it out too long after using it
Great video
Thanks for this Video Mic. I switched from Flax to Hemp Oil because Hemp got some special Omega 3s even more than flax. I read it on a trustworthy german site who always publish the source Study but I didn't check the Study myself so I cant tell for sure. The special omega shall be good for Skin (outside and inside use).
I want to use both but since they are both not that long lasting I will never finish them in time. Getting one alone finished is hard enough.
Might switch back and forth everytime one is empty from now on.
I suppose there's no enough information about it out there but Macadamia Nut oil is really good and is high in Omega 7 and 9, it has a decent smoke point, I'd love to see how you would rate it against these other oils.
The smoke point doesn’t matter, what matters is that Unsaturated fats+Oxygen contact= Transfats while heat is an strong catalyst of this, but polyunsaturated fats oxidize much much much easier compared to Monounsaturated fats.
The only fats which you can cook with is saturated fats, because no Transfats.
And yea saturated fats are not great but transfats are a billion times more harmful.
At best you don’t even Cook with oil, and especially don’t heat up Makronutrients.
You gave pumpkin seed oil 0% on the omega 3, but it has omega 3s in it, just like the seeds. Makes me wonder what other obvious thing you missed.
Thank you for your helpful research...I just wanted to say your skin looks really nice and clear 😉😊 I had to re-watch some bits because I noticed your clear skin and got distracted 😂😁
thank you!
I loved this episode and learned a lot. Thank you.
If you make a second part of the oil video, I am interested in camelina oil that is high in omega-3. Thank you.
Corn, peanut, walnut, and grapeseed, please.
Yeeees! Agreed. Especially grapeseed and walnut
Any thoughts, Mike, on the interaction between any kind of oil and plastic containers? I try to eliminate plastic in my own life and habits as much as possible but a lot of oils are sold in plastic, and these are cheaper than oil sold in glass. I've read there are unhealthy estrogenic properties that result from the fat in oils extracting petrochemicals from the plastic containers. I personally live completely oil-free and love it. I had to learn a few new cooking techniques, but now I don't even have to think about it - it's just the way I cook and eat. I lost 30+ pounds that needed to go and got rid of high cholesterol levels and pre-diabetes by going oil-free. No taste of any oil will ever be worth me eating it if it causes me to go back to that heavier, more disease-prone state. Thanks for a great video!
I don’t know if you will get a notification for my remark because your comment is over a year old, but out of curiosity, do you eat meat? Or did you also cut meat out of your diet before cutting out oil? I only ask because obviously not everyone that comments on this channel is vegan. Usually cutting meat out of one’s diet by itself will result in the positive results you mentioned.
Also, would you mind sharing some of your cooking techniques that you changed when you stopped consuming oil? For instance, I know that some people will simply use a bit of water instead of oil when they are sautéing vegetables and such, but I’m not quite sure what other techniques there are. I personally don’t think I could live without enjoying my Italian salad dressing, or using olive oil when cooking hashbrowns haha.
Have you cut butter out as well?
@@anti-ethniccleansing465 Yes, I received notification of your comment. Thanks for reaching out.
To answer your questions, I am vegan and whole food plant-based no-oil, to be precise on the diet side. I did go vegan for several years before ending my use of oil. When I first went vegan I ate a lot of the fake burgers and faux vegan cheezes, which have oils in them, and I cooked with oil, thinking it was healthy. I was vegan and even whole food plant-based, but when I still ate oil, I still retained the unwanted weight and my markers for cholesterol and glucose were still abnormally high. It was when I stopped eating oil that those things regulated - I lost the weight, my diabetic markers went back to normal, my cholesterol normalized. Oil made the difference for me. My cholesterol finally came down 100 points, into the normal range, once I stopped eating oil but it had stayed persistently high until then.
Oil was the last big diet change I made. I learned about the many reasons why oil is not a healthy food and decided to stop eating it. I learned that it is quite damaging to the interiors of our arteries, all of them, which can lead to many problems since our entire body and all its organs rely upon healthy blood flow to function properly.
I don't miss oil at all, and now when I smell it, it just smells rancid and repulsive to me, even if it is actually "fresh." It just doesn't seem like real food to me any more.
My cooking techniques include steaming in water, and sometimes sauteing in water using a nice selection of herbs. I have a ceramic (not Teflon) non-stick skillet which makes cooking easy without oil. I also use my Instant Pot a lot to make beans, grains, potatoes, sweet potatoes, and winter squashes. I just put a little water in the bottom of the Instant Pot and set it to pressure cook the food. The Instant Pot is a life changer - I put several layers of foods in it, turn it on, and go for a hike. When I come back, dinner is ready. I love it!
Something I have found since eliminating processed sugar and oil from my diet is that over time I became more able to fully appreciate the taste of real food like whole vegetables, grains, of course fresh fruit, and I needed less and less in the way of condiments to enjoy food. I think now if I went to some place like a standard bakery and ate a standard cupcake I would find it much, much too sweet (too fakely sweet), and too greasy with oil or butter in it.
No, I no longer eat butter or any of the fake spreads either because they are oil based. I don't miss them. I mash an avocado and put that on toast, or use small amounts of nut butters on bread instead of butter. In vegetable dishes I use nutritional yeast to get a savory almost buttery flavor, and I love it. I don't miss butter at all, and I used to be, before going vegan, someone who would literally put an entire pat of butter in my mouth at one time. I shudder now to remember that, but it's true. Shortly thereafter I would find myself with heavy post-nasal drip, repeatedly clearing my throat, as my body tried to tell me it didn't want me to eat butter. I finally listened, and am better now without it.
On salad, for dressing, there are many oil-free salad dressing recipes on whole food plant-based no-oil (WFPBNO) websites. But I'm a lazy cook, and I don't often feel like even something as simple as mixing a salad dressing, so I am happy just grabbing a bottle and putting a little balsamic vinegar on my salad by itself. Again, my tastes adapted to this new way of eating, and I don't miss oil at all on salads.
One thing I hadn't counted on but which is really nice is that I also love the way clean-up in the kitchen is so much easier now, without oil on my dishes, pots and utensils. And I imagine the plumbing in my home is less prone to clogging too, since no oil at all goes into the pipes.
We actually make a hash brown potato dish with lots of other veggies thrown in, peppers, onions, carrots, corn, whatever appeals that day, pretty much every day for our breakfast, usually with a side of some kind of beans. We like savory foods for breakfast although we do also cut up a big bowl of fresh fruit. Using the non-stick pan, our hash brown dish cooks easily and slides out with no oil. I sometime put some Braggs Aminos in it, sometimes just a touch of salt and some ground pepper. Sometimes a little cumin or curry powder for a different twist. Sometimes oregano. It's great without oil. Is it crispy? Not as much as oil-cooked hash browns can be, but it's delicious on its own, and we love it.
I hope this anwers your questions and offers you some helpful ideas. If not, please ask! Best to you.
@@iamdebmiller Thank you for sharing your story, and for all the helpful tips! 🙂
@@paperfrost You're welcome - thanks for the kind comment!
@@iamdebmillerI thought I was doing great eating trader. Joe's popcorn cooked an extra Virgin Olive oil and airpop. But now with no oil, does this mean? I have to stop eating popcorn altogether, wow.
As always, great video. What i'm missing is some info on coocking many of us still (sometimes) cook with oil. So what would the best be to coock with? And some environmental background. Such as yield per surface. I heard palm oil gives 20x more than coconut per hectare for example. But what about flax and water use etc? Whoops I feel a whole new video coming
Yayyyy new video 😁
thanks Mic, I'm one of the guys who knows oil isn't a health food or anything but still decide to use it. I've been curious about which one I should be using that's least bad I guess? so this is a pretty helpful video
all hail the oilgorithm
You should use butter. Olive and avocado oil are fine as well. It's not about the idea of "least bad". Credible olive oil is actually health as it feeds bacteria like Akkermansia which improve the metabolism of the host
What do you mean not health food? Mic just outlined a bunch of healthy oils. You should watch the video.
@@RobertWadlow292 Butter was deemed the worst. You should watch the video.
Canola is probably the most versatile. Hemp oil sounds the best for salad. I've used it in the past. Unfortunately, it will go rancid quickly so buy small bottles only.
You can also buy inert gas used for wine preservation and use that in bottles of oil, it should greatly extend their shelf life and it's one thing they are recommended for by the manufacturers of these products.
@@robertusga No, Mic firmly believes that all oil is bad for you. This video is just about which is the least bad. They're all bad and he has plenty of videos on why. Mic also liked the original comment.
I was rooting for canola (rapeseed) oil. I worked it out as my preferred oil about a decade ago. Use it for frying (yes frying is evil but you have to live a little) and extra virgin olive for non cooked uses. Of course trying to minimise both. Canola should really win. Here in Europe people are doing artisanal organic versions. Plus you can cook with it. Get your antioxidants from fruit and veg.
Can't resist a lil frying 😈
Canola is fantastic.
Just learned so much! Thanks. Curious, though, about grapeseed oil?
Thanks for this video!! So informative and helpful! Flaxseed oil is a rare and occasional addition to my oats and blueberries and flaxseed breakfast- and shall remain so- but now I feel strongly confirmed that my reasons to consume flaxseed oil are valid ! Thank you!!
Switch to flax seed meal on your oatmeal. Great source of omega 3's, fiber and a great nutty taste.
I use oil sparingly, but I don't omit it. I want to be healthy, but not thaaaaaat healthy. 😂😂😂
You get used to it, I promise you can learn how to not miss it ♥️
Such great info. Thanks Mic. Quite shocking to hear there is such a thing as an oil that can be considered as a healhfood. I was done with oils after hearing Esselstyn saying NO oils!
The ranking should be the opposite, polyinsaturated oils are very sensitive to oxidation and are inflammatory while saturated fat are the healthiest
Hi Mic. Thank you for this video. I was wondering where grapeseed stands. Thank you
Hilariously enough I did a similar "study" (not as thorough as yours ofc) to recommend the best oil to my friends, since obviously they weren't gonna go WFPB anyways. I think you did a bit of a disservice to high oleic sunflower oil if it's lumped in with the other sunflower and safflower oils. Then again my oilgorithm didn't account for antioxidant value. I would've weighed smoke point as a stronger factor because the chief use most people have for oil is to sautee or bake, so from their perspective flax seed oil is a useless number 1 (I had it as an honorable mention for salads and hummus). Most people, including myself, are looking for a high heat oil for the rare occasion that I want to bake/fry, knowing full well it's not healthy, so really it's a WFPB "cheat meal" that doesn't break the stricter veganism. My source didn't include pumpkin oil, so thanks for the info. Besides the aforementioned high oleic sunflower oil, almond oil came up pretty high on my list, so I'm curious what thoughts you have if any on that.
Also wrt the omega balance of oils, besides flax and hemp (which can't really be cooked either, high heat meaning 400+), I actually skewed away from polyunsaturated content entirely. Most people have high omega 6 intake anyway, so I assumed it'd just be better to avoid any more omega 6 via choice of oil and just recommend a pure omega 3 supplement (or chia/flax) instead.
Flaxseed oil goes rancid almost immediately though. At least everyone I've seen trying to use it, say within a week, the smell changes a lot. That's with keeping it in the FRIDGE too.
Exactly, can't cook with it anyway, so just go straight to the source, flaxseeds.
Cheaper, healthier and a longer shelf life!
@@Parralyzed Yeah, I just avoid oils altogether myself, waste of calories. Even the ground flax will last much longer than oil itself.
That guy don't know what hes talking about he really doesn't know
flax seed is not food nor should anyone ever eat it, no seed should be eaten
@@rasschip1 this guy is wrong on pretty much everything he ever says, he has no comprehension of science or nutrition, he gets people hurt
Great vid Mic!! Soooo essentially if you want a high smoke point oil... Canola is the best!?...
Also did you learn anything about Rapeseed oil? It is a popular oil over here in the uk
That disclaimer for people with disordered eating was great!
Major flaw: That first flaxseed study you flash, appears to be for the WHOLE Flax seed, not the oil. That is a huge difference. Just like eating olives would have much better benefits than Olive Oil.
Hi Mic, could you do a video about missing periods on vegan diets? After hearing many times that we really don't need to eat oils I cut them off and now I've been told that missing periods when going on a vegan diet (which is actually not rare) are due to the fact that women should have at least 40/50gr of fat per day to produce the hormones. I've also read that it's due to the ratio of calorie intake and exercise and not about fat... I haven't found any study about it, only some athletes talking about it first hand. What are your thoughts about it? Should women cut oils too?
I cut out oils 3 years ago, did not and have not had a problem with my period.
I think he talks about womens health in one video, but from my limited understanding vegan women are at higher risk to miss periods just due to the lower calorie intake. vegan diets in the same portions as animal product diets have lower calories so you need bigger portions. cutting oil is a great way to cut calories, but if youre already low in calories per day it will be a detriment.
I would have liked to know about corn oil. Thank you for sharing this information.
Cool vidéo thanks
Mike, have you heard of camolina oil? It has great omega 3 content comparable to flax oil, and a higher smoke point. We can get it at some grocery stores in Canada, and I'm sure you could order it online.
Love avocados in their whole form :)
Haven't used oils at all in over 2 years
Exactly! Same with flaxseeds, olives, etc.
Thats very cool. I'm trying that as well. But how do you cook Tofu?
I've been curious about Sweet Almond oil. I wish it was on the list. Thanks for the video!
All of them are better than eating saturated fats derived from animals. They did a study comparing the Beyond Meat burger against a real meat burger, and peoples LDL actually dropped eating the Beyond Meat burger, even though both foods had more or less the same amount of saturated fat. Other studies have found that coconut oil also lowers LDL cholesterol relative to other sources of saturated fat, such as butter. It's probably the least offensive oil in terms of tropical oils.
Dr. Dean Ornish recommends Canola over olive oil because of the more favorable omega 3 to omega 6 ratio.
Thanks Mic! How is toasted sesame oil? The only oils I use (very sparingly) are EVOO and toasted sesame oil. I prefer to eat my flax, hemp and pumpkin seeds.
same
same
same
have you ever heard of thrive algae oil? it has crazy low saturated fat, no omega 6s, high smoke point, neutral taste. i personally don't eat oil, but i wonder how it rates on your list
Whoahh sounds really good! Thanks for the info!
Edit: I was surprised to learn that it's not from a marine algae but a white algae "from the sap of a chestnut tree" (from their website)
Makes sense since the EPA and DHA found in marine algae won't make it stable for cooking
It's probably way healthier than other oils for cooking so that looks promising
Thank you! I've been looking for a safer cooking oil, and all I get is people making fun of me for using oil.
Unfortunately, Thrive algae oil is no longer being made. I think the company ran out of money or maybe it just wasn't able to compete with all the cheaper oils out there.
@@terryjackson9395 ahhh. EDIT: googling a bit, looks like it's now rebranded as "ALGAWISE ULTRA OMEGA-9 ALGAE OIL" and they don't sell it direct to consumers anymore.
Did you also consider algea oil? It has more DHA and EPA which complements flaxseed which I think mainly has ALA. Great topics!
Organic plant oils are absolutely essential and great for natural soapmaking and natural cosmetics. 🌱
Mic, thanks!
Have you ever done a vid about the health differences of consuming an oil vs. the corresponding whole food?
For example,
olive oil vs. whole olives?
walnut oil vs. whole walnuts or walnut butter?
avocado oil vs. avocados?
coconut oil vs. whole coconut?
I've heard a few things that seemed to indicate that the effects are not the same, eating a whole food, compared with that same food's oil. (Including the endothelial effects...?)
Nowadays when I want some fat in a soup or stew, I usually put in a little cashew butter, which has a light flavor, but is also a whole food. Or if I want to saute, will often saute with a mix of water & cashew butter.
That is an excellent question. Please see my replies to other persons' comments and questions above and below, where I share about the issues of extracts and isolated ingredients of anything (e.g., cooking oils, added fats, added sugar or other manufacturing sweeteners, added salt, et cetera. Always best to use the real thing: the whole food with its multiple nutrient-rich components and benefits.
Lynn Neville, that reminded me to add a second reply to what you shared. The other issue is methods of cooking and the importance of managing heat and moisture. Water-based methods and water-rich foods are optimal for our water-rich body. Use low heat and the minimum of cooking time. Instead of oil for sautéed items, you can certainly use a little water. You can also grind raw seeds and/or soak/chop nuts. E.g., chia seeds and flaxseed readily absorb water and quickly express their oil. So they are excellent for almost every use: from smoothies to salads to porridges to other cooked dishes of many kinds. By the way, are you making your own nut butters (e.g., you mentioned cashew butter)? It can be as simple as chopping, grinding, and/or soaking these nuts and then adding them in cooking. Another option is to put them in a blender with some water to make a rich pure cream, milk-like, or oily texture, depending on the type of nuts/seeds and the ratio of water to nuts/seeds.
Cashew butter sounds like a good alternative to real butter. I miss having a butter type substance on waffles, etc, and earth balance doesn't sit well with me. I never thought to try cashew butter, since it works so well as a base for cheese substitute!! Thank you so much for your suggestion 💚
@@devonhanley8174 Thanks, glad it was of benefit to you! Yeah, it's milder than tahini, which might overpower many flavors.
@@brentshuffler1234 Thanks, have not made my own nut butters, but have thought about getting an "Almond Cow" nut milk maker, which I think would be nice to have in order to have nut milks with NOTHING objectionable added. I appreciate the useful suggestions, very kind of you! Yes, I do tend to cook only by boiling or steaming almost all of the time now, precisely b/c of the heat issues; a saute is very rare. (My oven has become nothing but a space-waster! LOL)
Id like to know how vegan butters rank. Like I can’t believe it’s not butter and other spreads. And I also want to share that beans can be used in place of butter. And beans with a little water for oil. Another way to add more beans to your day. :)
Thank you for not demonizing oils! Can you make a video on arachidonic acid?
Really informative content on oils! 👌 Speaking of which, have you tried Honey Lavender Magic as a home remedy for burns? It's been a game-changer for me! 💜
This is very misleading information. Saturated fats aren't bad otherwise we would have people who eat saturation fats only have more heart attacks than those who don't, but Nigerians, Malaysians, Philippines, Indonesian and Indians have less heart attacks than Americans yet they eat a lot of saturated fats in Palm Oil.
I’m curious about the nut oils, especially hazelnut and black walnut.
Oils when cooked or exposed to light oxidizes leading to people aging faster.
Canola/rapeseed oil and extra virgin olive oil are basically the only two of those you can easily get where I live. I didn't even know soybean oil was a thing. Avocado oil and Pumpkin seed oil are available, but you have to go to the more specialty type shops rather than a standard supermarket.
Unless you live in olive producing country, it’s hard to get good EVOO. I only use oil for treating my cast iron pan & pot. I personally use very limited amount of oil (a 250ml bottle last me 6 months) but i mostly use sesame oil.
Would you ever possibly consider responding to Ray Peat on unsaturated fats being toxic and saturated fats “stabilizing”cells? The claims he makes are incredibly detailed but I basically never see anyone actually trying to respond to them.
Same. I think Mike has touched on the mechanism through which many of those types of people discuss. The Omega 3:6 ratio and how higher Omega 6 ratios are pathogenic
@@HenryGillette Well yes that’s the basic objection that I think most agree on. Clearly you aren’t familiar with Peat’s ideas however. I’d suggest you read his work on these fats. He goes as far as to say Omega 3 is even less stable than Omega 6 (which is a fact) and then makes the leap that not only neither of the omegas are safe, they may actually be non-essential as has been established for nearly 100 years. Though it appears he’s open to the idea that they may be essential in tiny trace amounts… but he unequivocally thinks we should only be taking in as much are found in whole fruits and vegetables which is like
@@HenryGillette BTW, sorry if I assumed too much about what you do or don’t know or made it seem like you don’t know what you’re talking about… it was just the way I read your comment. Also I think it’s important for people to understand what I was originally talking about here, so I’ll leave my reply up for people interested.
@@toomanytubes0002 you're good. No hard feelings. Very interesting stuff. I was not familiar whatsoever, so thanks for filling me in. I'll have to look into that as I've also heard from the occasional that omegas are non-essential
As always amazing content! Only 2 thoughts, 1 flaxseed oil is good totally unstable, and needs to be ultra fresh or is actually harmful from what I have read, and 2 how about a video comparing vegan ‘butters’ like Miyokos vs Earth Balance?
Our sense of taste and smell can pick-up on rancid Flaxseed oil, or any other oil, nut, seed or grain.
@@vervegrande not when they add deoderants to them to cover it up. Just look at How its Made canola oil. See oils go rancid very quickly
@@trevorbletso2133 I appreciate your response, but I’m not sure how it relates to my question directly. I like flax seed oil, it’s expensive and can go rancid quickly if it’s not refrigerated.