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episode #267

Which ‘Healthy’ Fats Should You Cook In?

July 10, 2023 in Podcast


This week I discuss the 3 main types of fats and what role they should play in your diet.

When it comes to cooking with fats, understanding the different types is key. There are three main types of fats to cook with: saturated, monounsaturated, and polyunsaturated.

Saturated fats are solid at room temperature and are found in animal products such as ghee, tallow, and lard. They are commonly used for high-heat cooking.

Monounsaturated fats are liquid at room temperature. Two popular options are olive oil and avocado oil. They are best used for sautéing and baking.

Polyunsaturated fats are also liquid at room temperature and are found in vegetable oils such as corn, soybean, and sunflower oil. These are suitable for low-heat cooking and baking but should be avoided at all costs!

It is important to pay attention to the type of fat you are using in your cooking to ensure the healthiest outcome.

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right. Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening, is on Tuesday, 4th of July, hopefully getting out with some family and friends, maybe grilling some good food and just enjoying some nice weather and hopefully had a chance over the weekend to listen to my interview with Dr.

Brian (51s):

Chris Kenobi. We touched on all about how seed oils and there's this link with the rise of seed oils and how it's become sort of this primary driver for obesity and chronic disease. Now, not everyone agrees with this, but Dr. Chris Kenobi's done a ton of research around it and it's illustrated in his new book that came out, ancestral Diet Revolution. And there's a link in the show notes for that book. But we touched on all about the rise in this linoleic acid, which I'm gonna touch more on today. And also how there you could have issues with eating pork and chicken and how sugar might not be to blame for some of our health issues. So it is definitely an interesting take by Dr. Frisco. You're starting to hear more and more about how this ride in rise in seed oils, these vegetable oils are, are, could be one of the leading drivers for chronic disease.

Brian (1m 39s):

And so definitely check out episode 2 66 if you haven't already. And just to piggyback off my interview with Dr. Chris Kbi, I'm going to go a little bit more into depth into seed oils. And it's interesting cuz he's been quoted as saying that vegetable oil represent the single greatest transformational change to the diet of mankind in all of history, they are the single greatest component of processed foods per calorie basis, which we know are devastating. So essentially Dr. Kenobi's used a ton of research and, and and has represented the fact that, you know, vegetables were non-existent in the 19 hundreds And. now they represent a third of our food supply.

Brian (2m 21s):

And so you've seen this rise in, in, in, you know, this cheap cooking oil that originally started with like Crisco And. now it's become just a mainstream in not only, you know, not only the oils that we're cooking in in these restaurants and when you're, you're taking out food and things like that and at homes, but also just in in like you can find 'em in healthier items as well. I mean, you know, you just go to Whole Foods, which you assume a lot of the stuff there is healthy. Well you gotta make sure you're reading the label cuz these seed oils are in everything. Now obviously if they're heated, that's when they're at their worst because they're unstable and they become inflammatory, which I'm gonna touch on today. But vegetable oils sort of are, can be used interchangeably with seed oils.

Brian (3m 4s):

And essentially seed oils come from a seed of a plant. So that would be cotton seed, sunflower, sesame, there's other oils that come from fruit which are coconut palm grape or olive and or avocado oil, which is better than the ones that come from the, just the seed of a plant. So you gotta sort of pick and choose the oils that you're cooking in. Make sure as I'll talk about today that we wanna focus on healthy saturated Fats as opposed to these unsaturated polyunsaturated fatty acids that are coming in a lot of these seed oils. So essentially, just to give you sort of a background on fatty Fats and fatty acids, we have three main types of Fats, right?

Brian (3m 52s):

We got saturated monounsaturated and polyunsaturated. Saturated Fats are solid at room temperature and are the most stable fat. That's why you want to cook at 'em. Okay? Stable means they how easily the Fats break down into potential toxic byproducts. So essentially that's why you can cook in saturated Fats because they're the most stable and heated in high temperature environments. If they're not stable like polyunsaturated Fats, they break down. And, and so there's also monounsaturated Fats which are liquid at room temperature and are more unstable than saturated Fats.

Brian (4m 35s):

So examples of monounsaturated Fats include olive oil, avocado oil, peanut oil and canola oil for the most part like olive oil, you can cook in olive oil, but a lot of people recommend just drizzling it on your food or use it as a dressing. Avocado, same type of thing you can cook, it's just not as stable as saturated Fats are. So you're better off cooking in tallow lard, butter ghee or coconut oil. Those are, those are the, those are the type of things you want to cook in. So if you go to a restaurant and you're getting scrambled eggs, ask them what they're cooking in, you know, or whatever you're getting. you know, a lot of times they don't even know and 99% of the time they're cooking in some type of, you know, sunflower oil or soybean oil.

Brian (5m 24s):

Ask them to cook it in butter. I've done it plenty of times. So butter, tallow, GH and coconut oil, which would be like a vegan source. Those are saturated, those are mainly saturated Fats. Monounsaturated Fats would be your olive, olive oil, avocado oil, peanut oil or canola oil So. we generally, we don't want to heat those oils. You can use 'em for dressings or potential dips. And the ones who really don't want to cook in are the polyunsaturated fatty acids. These are liquid at room temperature as well and they're the most unstable of the Fats. There's two types of PUFAs, there's omega-3 fatty acids and omega six linoleic acid.

Brian (6m 9s):

Typically omega-3 fatty acids are anti-inflammatory, although there's some people in the bioenergetic viewpoint like Jay Feldman who I have interviewed, it was an interview that's coming up soon who is not even a fan of omega-3 fatty acids. And then there's omega six fatty acids, which are pro-inflammatory and we know those have become more and more abundant in our food supply. So example of these seed oils are corn, safflower, sun flour, sunflower soybean, grape seed, cotton seed. And so I would, you know, the recommended consumption of these of linoleic acid omega six is only about 0.5% of our caloric intake, you know, with a maximum of, let's just say 2%.

Brian (6m 49s):

So that's not a lot of our caloric intake. So you, you'll hear a lot of people talk about how poofs are not ideal for what's called our cellular energy and cellular energies, our like critical component for maintaining our health in front regarding our cell membranes. So in excess pfas are burned in the mitochondria of our cells and it cripples leaves us tired, hungry, and prone to obesity. Now it's, it's sort of a tough thing to wrap your arms around because it's, as I was saying with Dr. Chris kbi, it's somewhat of like a silent killer. You don't even know it's there. you know, anything you get fried, obviously they're gonna use these PUFAs to cook in, you know, the sunflower safflower coin, they're, they're gonna be frying it in this.

Brian (7m 35s):

So back in the day, I don't know the exact year when it changed over, but you know like the fast food restaurants were cooking in tallow and then they sort of, they changed it over, the rhetoric changed and a lot of money poured into these, these cheap oils and then they started cooking everything with them and Dr. Chris Kenobi and us and myself talk about that during the interview. So I would say first and foremost, read the label. If you can cook for yourself, use tallow lard, butter ghee, coconut oil to cook in and just limit your amount of polyunsaturated fatty acids that you're getting.

Brian (8m 16s):

If there's a little bit in a dressing or in some type of food every once in a while, that's fine. But if you're eating out every day or or cooking in these seed oils every day or every other day, I would just try to cut that back as much as you can. And so that's what I wanna touch on today, the differences between saturated mono and Polly, and sort of piggyback my interview with Dr. Chris Kenobi and give you a little bit of background there. So hopefully that helps and I hope you're enjoying these micro Podcasts. If you have any questions, feel free to email me, Brian Gryn I dot com. If you're loving the the podcast, would love a five star review and get, and maybe share it out to a friend or family member who would think it'll help.

Brian (8m 58s):

I'm obviously on all listening platforms and if you like to watch on YouTube here, I am on Loo YouTube, so I typically do like to watch a lot of interviews on YouTube and all of my interviews and the micros are on there as well. So anyways, thanks a lot for listening. Check out my new book Stepladder System and you can find that on my website or Stepladder system.com. So have a great rest of the day and look out on Friday for another great interview. Thanks so much. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that.

Brian (9m 38s):

Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member who's looking to get their body back to what it once was. Thanks again and have a great day.

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