28-09-2017, 05:33
(This post was last modified: 28-09-2017, 06:10 by surferjoe2007.)
So reading more on wikipedia about saturated fats apparently there are different kinds that raise HDL (good) and/or LDL (bad) cholesterol in differing amounts. While the unsaturated fats including omega 3s tend to lower cholesterol. I thought I'd add that info here.
And looks like we've done a good job of making butter and lard substitutes that are actually twice as bad as what they replaced.
All the saturated fats are solid fats. Liquid oils are explained in other posts above.
TL;DR: I'd cook with coconut oil, olive oil and walnut oil. Start with a spoonful of walnut oil and/or olive oil (try to get both), but as you go to larger amounts switch over to coconut oil. If you supplement with chia seeds or flax oil/seeds then you don't need walnut oil, and it's healthier too. Most importantly eat lots of oily seafood and/or supplement 1,000-2,000 mg EPA, DHA and DPA (or more is fine). And while not good, butter is healthier than most other options not in this paragraph. Way healthier than fake butter.
Sea buckthorn oil, evening primrose oil, and borage oil seem to be mostly shams. They're nice, but other more common and cheaper oils are better. See previous paragraph. The elderly might benefit from EPO or borage oil if anything; young people probably make their own GLAs assuming they get other healthy oils and so on.
- Lauric raises HDL a lot, more than any other fatty acid, and LDL somewhat. It's high in coconut oil and palm *kernal* oil.
- Myristic acid raises cholesterol a lot, though HDL more than LDL. It's also high in coconut oil and palm *kernal* oil. Butter has some too.
- Palmitic acid raises LDL a lot. It's super high in palm oil and high animal fat. Palm oil is about as bad as trans fats and much worse than animal fats, yet palm oil is a recent "substitute" for trans fats.
- Stearic acid has little effect on cholesterol. It's high in animal fat, cocoa butter and shea butter. Animal fat and cocoa butter are also high in palmitic acid though. Shea butter is primarily oleic acid (unsaturated omega 9) and stearic acid, so it's nicer. Shea butter goes rancid fast and doesn't taste good though.
- Palmitoleic acid, while technically an unsaturated omega 7, raises LDL cholesterol. It's high in macademia nut oil and sea buckthorn oil. But oleic acid (omega 9) is also high in these two and in olive oil and lowers cholesterol.
And looks like we've done a good job of making butter and lard substitutes that are actually twice as bad as what they replaced.
All the saturated fats are solid fats. Liquid oils are explained in other posts above.
TL;DR: I'd cook with coconut oil, olive oil and walnut oil. Start with a spoonful of walnut oil and/or olive oil (try to get both), but as you go to larger amounts switch over to coconut oil. If you supplement with chia seeds or flax oil/seeds then you don't need walnut oil, and it's healthier too. Most importantly eat lots of oily seafood and/or supplement 1,000-2,000 mg EPA, DHA and DPA (or more is fine). And while not good, butter is healthier than most other options not in this paragraph. Way healthier than fake butter.
Sea buckthorn oil, evening primrose oil, and borage oil seem to be mostly shams. They're nice, but other more common and cheaper oils are better. See previous paragraph. The elderly might benefit from EPO or borage oil if anything; young people probably make their own GLAs assuming they get other healthy oils and so on.