This is a huge contrast to the standard food pyramid published by most governments and the World Health Organisation. I think the Singapore government, and many other governments around the world, is following the lead of the US… Wondering when the US will change its tune…? Eating correctly is the way but common sense is sometimes difficult to find especially in the US. There are too many different diets out there that can be very confusing to a lot of people.
One of the first things I tell people when they ask me about paleo and healthy eating is to sort out their fats and oils. Together with high-fructose corn syrup and soy meat substitutes, the industrial revolution was responsible for the mass production of highly processed (polyunsaturated) vegetable and seed oils, such as soybean, canola and corn oil. In addition to omega-6 fatty acids, most polyunsaturated oils are highly prone to oxidation and rancidity, which turns these so-called ‘heart healthy’ oils to toxic liquids.
The paleo diet embraces saturated fats and healthy plant-based oils and avoids highly refined and processed polyunsaturated oils, such as those mentioned above, due to their toxic properties and high omega-6 fatty acids. It’s important to know which type of fat or oil is best suited to which food preparation method.
Saturated fat is typically more heat stable and doesn’t oxidate as quickly as monounsaturated and polyunsaturated fats, which makes it more suitable for frying and other high temperature cooking.
Nut oils and olive oil are more fragile and can be cooked with but are best used unheated to retain the most antioxidants, vitamins and flavour. The smoke point of a fat or an oil is the temperature at which it gives off smoke and starts to break down and oxidise, losing nutrients and developing toxic properties.
Salad dressings, condiments and marinades, low heat cooking such as sauteing and slow cooking.
Coconut oil I use is by Niulife, which you can purchase online and in many health food stores in Australia.
Hi, on the chart it says avocado has the highest heat point, but you suggest lard above it for hot use – why is that? Mainly because you don’t want to ruin all those beautiful nutrients in the avocado oil with high heat. I use virgin olive oil for shallow frying, mostly because it is cheap and easily accessable. I never heard of the fridge test before, but I put in my bottle of olive oil now, let’s find out what it is made of!
Animal fat, of course, has a terrible reputation, but like all the rest of the low-fat myth, it’s completely undeserved. When you have jars of olive or coconut oil available in every store, why would you want to go for something “weird” like tallow or schmaltz? It’s hard to find studies in human subjects, or studies where animal fats were given without massive doses of soy or corn oil alongside, but the data we do have is encouraging. How to cook it: lard is irresistible melted on top of a baked sweet potato (as a replacement for butter), or use it to cook any pork dish for extra flavor.
Both the raw and the rendered fat are simply called “duck fat,” although rendered is much more common to find in stores. How to cook it: Duck fat is the Cadillac of animal fats – it’s so decadent you almost want to eat it straight from the spoon.
You’ll almost never find raw chicken fat, unless you pull all the fat and skin off a chicken yourself and render it (which you can absolutely do!). How to cook it: Schmaltz is best-known for its starring role in traditional Jewish cuisine.
You can buy raw fat from most small farmers (or sometimes they’ll just give it away, if you ask nicely). Articles and information on this website may not be copied, reprinted, or redistributed without written permission. I was introduced to raw meat a few years back and have noticed a huge difference in my health especially after coming off of a raw vegan diet. FarmMatch connects you with local farmers, consumers, buying clubs, farmer’s markets, and restaurants that buy and sell food you care about.
Thank goodness we don’t have to do what they say and can find out better ways ourself.
It’s really worrying how many people still use canola or vegetable oil as their standard frying fat or how often I see people smoking the crap out of extra-virgin olive oil. I’ve gone through dozens of websites, articles and papers to collate the list and the full breakdown of smoke points and cooking uses of common fats and oils but please let me know if you think something is incorrect or I should add extra information. While naturally occurring, minimally processed fats and oils (such as olive oil and butter) are a healthy source of energy and nutrients, highly processed seed oils contain high (read VERY HIGH) levels of omega-6 fatty acids, which – when consumed in excess – have detrimental health effects.
And although some of them have a high smoking point, making them seemingly suitable for frying and cooking at high temperatures, their chemical structure is so unstable (again, due to the fatty acid ratio) that they really shouldn’t be cooked with at all. Your fat intake should come from meat, seafood, eggs, nuts, avocados and fats and oils used in food preparation.
Ideally, they should be expeller-pressed, which indicates that the oil was extracted using a mechanical process rather than with heat and chemicals. Most foods are fried at around 170°C -240°C and it’s always best to choose a fat or oil with a smoking point just above that. Fat, including saturated fat, from healthy pastured animals does not cause heart disease, cancer, high cholesterol, obesity or anything else. Soybean and canola oil aren’t just unhealthy; they’re also a crime against taste buds everywhere.
For example, here’s one paper where beef tallow increased the power of conjugated linoleic acid in fighting mammary tumors.
In this study, feeding either lard or tallow to alcoholic rats reduced liver damage dramatically compared to corn oil. This is simply a process of heating the fat so that it melts and any impurities float to the top. Raw fat you’ll typically have to get from a farmer, but you can often find pre-rendered fat even in a grocery store. It may have scraps of meat, connective tissue, or skin clinging to it (hey, you’re buying a part of something that was once alive; it’s not going to look 100% perfect all the time).
Because it has a relatively high amount of saturated and a relatively low amount of polyunsaturated fat, it’s ideal for high-heat cooking.
It has a lighter flavor than duck fat; it’s wonderful for roasting potatoes, frying onions, making chicken soup, or frying up any other chicken recipe you’re working with – it intensifies the chicken flavor and adds a lovely depth to the recipe.
It just doesn’t make sense to butcher a cow, throw out huge chunks of perfectly good fat, and then buy more cooking fat to brown your meat with! Or look in the freezer section of the grocery store – you might be able to find duck or chicken fat, or maybe even lard.
If you want to build long lasting muscle that doesn’t deflate after 3 days of not working out then eat raw protein. The author also suggest for maintaining youth to eat raw meat twice a day, or a pound a day. We can live and hope they eventually understand they have a greater responsibility than most other countries to the rest of the world. For these reasons, it’s best to avoid the following fats and oils: corn, cottonseed, soybean, canola, safflower, sunflower, peanut, grape seed, vegetable and margarine, which is made from aforementioned oils.
Chalk up one more point for traditional wisdom: the fats our grandparents and great-grandparents cooked with are good for us after all.
With the rest of the world still terrified that looking sideways at a spoon of lard will give them heart disease, mass quantities of animal fat are yours for the taking, often for free or a trivial charge.
The right fat will do wonders for your cooking, and make even ordinary dishes taste like amazing indulgences. If you don’t see it with the meat, check the freezer section; often you’ll find it hiding in there. And animal fat is also delicious in a way “vegetable oil” just can’t match – try it once, and you’ll never go back to tasteless junk fat again.
Of course, I’m only one person and between my family, businesses and personal commitments, there’s only so much time in the day. I hear Singapore is a beautiful place, I will visit one day…Dreams aren’t they great?
A 10% beef tallow diet was carcinogenic, but when 1% conjugated linoleic acid was added, the diet became anti-carcinogenic. If this is a pain in the neck, you can pour your rendered tallow into an ice cube mold while it’s still hot and liquid; it will solidify in the cubes and you can pop them out to cook with one at a time. Because it has more polyunsaturated fat than other animal fats, it’s just barely solid at room temperature, ready to liquefy at the slightest heat.
Also the body assimilates protein more efficiently when long chain saturated fatty acids are present, which are found exclusively in animal fats. Technological advances, social networks and cloud-based mobility tools have allowed me to leverage my time more effectively, allowing me to engage with people anywhere and everywhere, even on the busiest of days. A diet high in omega-6 is associated with an increase in inflammatory diseases such as cardiovascular disease, type 2 diabetes, rheumatoid arthritis, asthma and cancer to mention a few. Foodie culture lately has been all about rediscovering fat in various ways – and you can do it, too. This may suggest that pasture-raised tallow (which naturally contains conjugated linoleic acid) is significantly more healthful than factory-farmed tallow.
So Aajonus put him on a raw meat diet with fresh orange juice in-between raw meat meals and tested his urine 30 days later and it was loaded with chemicals and heavy metals. So usually I always cut up little chunks of raw butter to eat with my meat but for the ultimate easy digestion meal I eat the raw meat with raw sour cream on top and a side of fermented veggies.
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