Which Cooking Oil Is The Healthiest? It's Not What You Think.
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- čas přidán 2. 06. 2024
- Confused about which cooking oil to use? Here's what you need to know to pick the best oil to eat. ♥️ 👀 Next: Lower & Reverse Cholesterol: Top 10 Best Ways • Lower & Reverse High C... ♥️ Check Out My Favorite Daily Immunity Supplement: NACPRO+ nacproplus.com/
Welcome to Dr. Liu M.D.
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The trauma of working in the frontlines as an acute and critical care Infectious Disease specialist during the chaos and stress of 2020-21, motivated Dr. Liu to promote practical health and wellness principles for her community.
HealthyImmuneDoc youtube channel is an extension of her education campaign to help people understand how to optimize immunity and inflammation and slow down premature aging caused by acute and chronic conditions.
Everyone is welcome!
Dr. Liu’s Bio
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Dr. Liu is the co-founder of NACPro+, dedicated to optimizing immunity and wellness.
Dr. Liu graduated from Loma Linda University School of Medicine in 1998 and is Double Boarded in Infectious Disease and Internal Medicine. She is licensed in the state of California.
This channel is separate from Dr. Liu’s duties as Attending Medical Staff @ Cedars-Sinai Medical Center and as Assistant Professor at Loma Linda University School of Medicine. The views on this channel are her own.
VIDEO TOPICS:
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00:00 Introduction
00:42 Extra Virgin Olive Oil
01:11 How To Choose The Best Olive Oil
01:56 Fatty Acids
02:39 Different Types of Fats
03:07 Cholesterol
03:37 Essential Omega Fats & Trans Fats
03:56 Polyunsaturated Fatty Acids
04:19 Omega 3 Deficiency & Benefits
04:43 Alpha Linolenic Acid
05:05 Fish Oil Supplements
05:49 Cooking Oils Smoke Points
06:01 Mustard Seed Oil
06:29 Canola Oil
06:52 Flax Seed & Walnut Oil
07:07 Smoke Point
07:37 Trans fats
08:07 Cooking Methods
11:33 Fats
12:06 Omega 6 Fatty Acids
12:52 Vitamin A
13:12 Omega 3 vs Omega 6
13:44 Arachidonic Acid
15:08 Meat & Arachidonic Acid Levels
15:52 Oleic Acid
16:59 Fat as Energy
17:27 Muscle Breakdown
17:44 Unhealthy Weight Loss
19:02 Aging & Muscle Loss
19:48 Low Carb vs High Carb Diet and Metabolism
20:52 Refined Carbohydrates
21:20 Saturated vs Unsaturated Fats
22:33 Palmitic Acid & LDL Cholesterol
LEGAL DISCLAIMERS:
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Sorry, occupational hazard: This is NOT medical advice, nor can I give you medical advice. I AM NOT YOUR DOCTOR. This video does not create a doctor-patient relationship between Dr. Liu and you. Everything here is for general informational purposes only and not for the purpose of providing medical advice. Information in this video is not intended to be a substitute for professional medical advice and it should not be used to self-diagnose nor should it substitute for a medical exam, treatment, diagnosis, and prescription or other recommendations by a professional medical doctor. You should not make any changes in your health regimen or diet before first consulting a physician. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Users should not disregard or delay in obtaining medical advice from health care professionals for any medical condition.
Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
All non-licensed clips are used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015).
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♥ Daily Immune Supplement: NACPRO+ All-IN-ONE Immunity Supplement: nacproplus.com/
Watch These Next Videos:
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NACPro has sugar?!
I switched to cooking with avocado oil a few years ago. The closer you get to the smoke point the faster the oils unsaturated double bonds oxidize creating trans fats and free radicals. avocado oil is the healthiest to stir fry or pan fry with IMHO. don't let any oil get close to smoking..this is the best way to avoid creating trans fats and cancer causing oil breakdown. I always steam my veggies in the microwave, quick easy healthy and convenient.
Confused ! So what should we be eating? Lot of information, no conclusion 😮
Air
@@syd7368 Air is polluted too!
DANG! I guess that's right.@@user-qu4ey5yy3f
Very informative, but you never answered or addressed the question. So what is the best cooking oil? I never heard you answer the question. I guess it is olive oil and avocado oil, but not sure. I find this informative and confusing, please simplify and give us a conclusion with your recommendations for a healthy diet.
She didn't even mention the two best oils, Perilla and Camelina! See my post from 2/26.
@@-johnny-deep- They are comparatively uncommon in the US and anyone experienced with Korean food knows that a natural / unrefined perilla is not something to cook with other than the briefest, low-heat applications, so definitely not a best oil for cooking in my book.
Olive oil breaks down under heat. It is not suited for cooking.
I'm sensitive to avocados. Love them. I still eat the whole fruit, but the oil is more concentrated, so very bad for me. 😿
I actually watched a different video of hers and it was the same conclusion. For example she said if you eat 4 Brazil nuts a day for months on end, you are going to get selenium toxicity, but if you have 4 Brazil nuts a month that's probably not going to be enough! Okaay so how many do you recommend as a guide? She is very informative but inconclusive.
I just found your channel today and watched 3 full videos. What an amazing source of information. Well explained, many charts and references and we are clearly informed about both sides of the equation for each item being explained. I intend to not only watch all the videos I relate to over time but to regularly re-watch those that are most important to my health. Thank you so much Doctor Liu.
so what's the conclusion ?
Lol
Right 😂
Never gives ones its so frustrating its like all her titles are clickbait. I am about to unsub and stop watching
No oil is healthy. She suggests olive oil is healthiest but it can’t be heated too high
Seriously, people have ZERO ability to consolidate the simplest information. No wonder nuance and context are never understood and disinformation is rampant.
Hi from South Africa. Really enjoying your information. May I ask you keep the charts a few seconds longer on view just to quick read and hence follow more closely. Appreciated
Please ask her to go a little slower on all her great points! too fast dear lady.
Good info. But she crams too of much it too fast. Better to have it in smaller portions and speaking at a slower rate. Stressful.
.
That's what the pause button is for--one of the great features of video vs. live. She is covering so much material that I just assume I am going to need to back up and pause when I really want the info off of a chart. If she slows down, I'm afraid that covering the topic is going to take way too long.
Thanks for sharing this link, Very informative .
The knowledge that you share is incredible. Thank you
Love your videos and above all the information...I have already seen the results!
Great way to present, very useful information I love your channel.
You are a wealth of knowledge.
I love your presentation, alot of beneficial knowledge, intelligent and beautiful lady.
Thank you for the information
lol, this is why i have been a vegan since mid 80's. it was also when i cut out all synthetics, processed foods and added sugar. you are absolutely right here. i am not used to seeing this! cheers 🙂
Good for you.
Wow! That's a lot of information! 😓I'm enjoying watching you! Have followed a lot your advice!
I have to try Avacado oil ,I already use EVOO and alway check origin and dates . Thank you, Doc 💛
Excellent ❤ info thank you
Thanks for sharing this. I think a video of the foods you can eat to stay healthy & fit would be great. 😁
Great info..
You are uber educated 👍
Appreciate all the details & angles.
Hi thank you so much for all your very interesting information! I had a question are you the lady from Keto reset? Used to love that channel.❤
I love your presentation style and your topics! Thank you for this information!
I’m hoping you could do a segment on cheeses please.
Thanks for not using sound effects. It is much better just to hear your voice and it must also save you some work making your videos.
A Great remedy for eczema is the filtered oil from non-curred bacon. It absorbs into the skin and pumps it up.
Oil in everything! 😢 Most of which is questionable . Thank you for this video.
I subscribed about a week ago. I just read your bio. Now I know why you sound like me. Cindy, here but from the North Bay Area California.😂❤
I really appreciate the very nuanced info and especially noted best Methods for prepairing food boiling, stirfrying and microwaving and also noted that you have to eat complex carbohydrates if you exercise and avoid fasting because it can mean that you loose muscle mass especially when you are Old. And I noted that it is important to avoid high temperatures and that good quality oils can be used such as extra Virgin olive Oil, canola Oil and avocado Oil and that it is important to have a good balance of omega 3 and omega 6 Oil and that Vegan ressources are walnuts,flaxseed and hemp can be used … but its a lot of info and I Will Watch once more and take notes 🎶🍀🎵💚
Canola is rape seed oil. And highly processed.
Very well done and accurate. I expect, however, some comments from people who believe that Seed oils are the major cause of inflammation, even though the studies that have been done do not support that view. Personally I cook either with Avocado Oil or Canola Oil, and I use a lot of olive oil for other things. I also expect comments from Keto fans and carnivore diet fans.
It depends on what you’re eating. Thus, the title. She gives you fundamentals, but you have to balance the chemistry.
Dr Iam long time ago using olive oil, and I am happy but honestly yesterday I buy from supermarket coconut oil to
Good, but your chart at 5:50 (in which the ALA grams is per tbsp, which was not noted) left out two great cooking oils with high smoke points and very high ALA content: Camelina oil and Perilla oil! The two best oils no one ever heard about, excepting Koreans who know all about Perilla oil! Camelina oil has 5.4 g ALA / tbsp with a smoke point of 475°F, and Perilla oil has 7.8 g ALA / tbsp with a smoke point of 330°F!
It's so interesting because I have been trying the carnivore diet and I did experience the benefits of it but now I am thinking I will follow your advice and just go back to eating a more balanced diet. The real key is just moderation and stay away from junk foods and do regular exercise.
Can you get any simpler than that???? I agree 100%
Thank you for all this valuable information!
One question I have, is it true that hemp seed has the proper amount and ratio of omega 3s, 6s, and 9s for human consumption?
Also caribbean people take lots of cod liver oil. I grew up taking it.
Wow clearly and well explain, great job!
i've been using the Avocado oil from Costco for cooking.
me too
Please have a summary !!
I wanted to learn more about the best cooking oils to cook with, but the information is not organized and got buried under cooking methods, how a microwave works, vitamin A toxicity, inflammation, and everything else. Maybe for the off tangent topics they can go into other videos.
I bought mustard oil from an Indian shop and it was clearly written on it that it was FOR MASSAGE ONLY
But The Indians have used this Oil for Centuries ?
that's to protect the companies while still ensuring it can be sold in the US to consumers who'll use it for cooking anyway
I used this oil for hair when I had hair fall and it's super helpful. If you use it for hair for a couple of hours, then shampoo it off, you will get a strong shiny hair
Ha! You will be proud of me....I JUST cooked with avocado oil tonight for the first time, and that was before I saw your new post today. You are inspiring my healthy cooking---I'm keeping my gas stove, though for now, lol :)
Ventilate well!
Bravo! Well done! Do what you can; then in that next kitchen reno, get the range that you want.
10:21 chart of smoking points of oils
11:51 satuated oil boiling points
After watching your channel, it has reawakened me to the health benefits of whole, unprocessed foods and the limitation of simple carbs. The results have been dramatic in that my appetite has become less insistent, my nerves have calmed and I feel better overall. (just 2 weeks!, not even!)
Your information is motivating!
14:20 do you see how someone can misinterpret science when you're looking at it from a single viewpoint? This is where I think a lot of confusion comes in for people myself included. That's why I say that often food is perceived as bad. Because any food can be dissected down to the molecule and depending on the person's point of view that food can either be good and healthy for you or toxic and very bad for you depending on the person's interpretation. So it is up to each of us to decide if the pros outweigh the cons and vice versa. Then take that information and apply it to the overall properties of the food product. The more I listen to her the more I am becoming less confused. I have been so flustrated and trying to figure out what is the best thing to eat and what is the best thing to leave alone. And slowly but surely I am figuring it out thanks to this doctor's explanation of things. Great great job! Thank you so much.
I'm glad you're not confused anymore. I'm just starting this process, and I'm to the point of thinking just eating organic head lettuce. I don't wanna look it up. It may have something wrong with it too. 😂😂😂
Love this clear and informative approach. ❤
Would you mind sharing your take on what is the best oil for cooking? Even after listening to all of the clear information, I am not sure myself. TIA
Avocado or coconut or ghee for cooking and extra virgin olive oil is good for no cooking as in salads
so what’s the best cooking oil on the market to buy?
It depends on what you want to use it for. Avocado oil for cooking, evoo or flax oil for salads.
Can you please do a recap or key takeaways at the end of your video?
rewatch the video to assess yourself.
i took a pencil and ended up taking no takeways at all., a lot of talk(and video cutting which is irritating) with not much takeaways.
actually at at the end of video she is against saturated fats, which is common suggestion of all the institutions, organisations, etc ,..which we know they work AGAINST our health,.so that makes me think she is one of them - > so dont take these advices on first hand. research more and decide yourself
@@jox27 I was wondering why she was against saturated fats, they are not all the same. I highly doubt that 1920s study had the test subjects consuming coconut oil. And she didn't say what else they ate, or how high fat the diet was, those things matter. Also in the 1920s, the typical daily food was a lot different. Coconut oil contains a lot of saturated fat but it contains some MCTs and has other benefits. As for cooking with it though, it's better to cook with olive oil that isnt EV if you use high heat, and some food just needs the high heat tolerance. I do like avocado oil too, a lot like olive oil. I think that if they consume high carbs with the high fat at meals, they will produce a bunch of insulin from the carbs and the oils are high calorie and it will get stored as extra fat too.
Would you go a video on dairy products to include yogurt?
Hi! I am 70, not on any meds, nor supplements/vitamins. I realize I need whichever one cod liver oil is but am tending toward the algae version. Can you recommend a brand/dosage? thank you!
I say it’s grass fed beef tallow or organic lard but used only in moderation.
Hope to see one on how many grams of protein in a day? So many youtube channels say 120 or more for weight loss which is hard without meat or protein 😮in shakes
I want to know if Kirkland coconut oil is good. I already know about virgin coconut oil being much better than seed oil.
I am curious what your opinion of rice bran oil is? It has a high flash point and a neutral taste.
How do you know what I think?
Oh gosh. We don't use much cooking oil but we have been trying out Camelina Oil. (Cold pressed, unrefined). It's also called false flax or German flax, but is in the mustard family. It's given to animals for omega 3 supplementation. Im wondering as it's in the mustard family, is it one of the oils you would never eat? or is it far enough from mustard to be ok?
1 Chee, 2 tallow 3 butter, 4 lard, 5 olive oil, 6 coconut oil.
I would like to see Dr Liu have this Fasting discussion with Dr Jason Fung, maybe even debate these points of view. Dr. Liu I like your content a lot, thank you for these videos. Just a bit of caution on your fasting points of view: Dr Jason Fung book ‘The Obesity Code’ changed my life: I hope you are the kind of person who can adapt to new concepts because I know from experience that muscle loss during fasting is minimal.
Where is Coconut oil ??
My first question was where is the info on coconut oil. I think this girl is working for the wrong side! Canola is the WORST poison there is even organic it is rape seed!
11:50
haha 11:30
I would like to know, what you think about eggs. There still are dietitians who say, that eggs are good for you if you don‘t eat too many.
Dear Dr what are the food for hyperpigmentation people
What did you think of the study that showed LDL lowered through Orea cookies?
Goya from Spain.
super confused now.. i'll watch again. the oils i use, avo, evoo, and ghee( i clarify it myself), i use in moderation. i will cancel my plans for 3-day fast.
3 day fast is great for autophagy. The Bible is very clear about fasting and health "springing forth speedily " in Isaiah. They have been doing it for thousands of years.
@@johndan9916 thank you brother you are right, there are many situations in the Bible where there was a fast for 3 days.. also in Esther! Thanks for the reminder
I enjoy your videos and find them very informative... I watched this video beginning to end and I don't think you actually told us "which cooking oil is the healthiest" tho'. If it's 'not what I think', I definitely want to know.
The way I see it is that she gives you scientific information and you have to adapt it to your body's needs.
For that reason I like her videos.
i think she said, 'It depends". ; D It depends on the smoke point of the oil and the heat you're planning on cooking with. Some oils are for eating only (not cooking).
@@hermananilda3835 She's traveling too fast in my opinion, a little information overload.
Very informative but I still don't know which is the healthiest oil ?
She never said. But I see everybody praising the video. I don't get it.
What's your take on honey?.... I'd love to be more inform on the Pros and the Cons , this'll be greatly appreciated.
So avocado oil is the best oil? What about coconut oil since you're holding that at the very beginning?
I'm a bit confused...
What about grapeseed oil?
What about olive oil from Portugal?
what about coconut oil for cooking
Please talk about mushrooms. Lots of varieties claim health benefits. What form is best?
she did a video on best foods including mushrooms
All of you who are praising the video please tell me what oil I have to use, please. Because in the end she never said.
It seems you are all happy with the info so please tell me, because I didn't get it. Thanks.
Confused now what to eat?
The end really confused me. Who else? Cut protein? For liver cut protien n carbs?
search for blue zone diets.... these are regions people live on average 100 yearsplus and are fit .... better than science is to emulate peoples lifestyles that work ... being happy is vital.... search for lifestyles that work and assimilate ... mediterranian diet is a winner , to my mind
Do you remember the Pritikin Diet and what do you think about it?
Excellent dietary pattern
mind more waistline then scale. it's easier to follow!!
I love the way you break it all down, in a language that can be understandable!
The trouble is, we still are fed by "expert" doctors who may have given details that are somehow close to your content, on the one hand; some other information may sound a bit different, on the other hand.
Nevertheless, you are clear, concise, and truly informative in the sense that it's all believable! So thank you very much.
You have a subscriber, after I've watched your CZcams channel, several times!
Why is macadamia oil not mention? Macadamia oil has a high smoke point of 410-420°F
What about using Ghee??
What fish oil supplements are the best ?
Seven Seas
Hello Doc.My Mum in Ireland always uses Lard ever since I was a kid. Is Lard okay, or does her Son (me) need to teach her a lesson? 😮
Lard is fine
@@smacc3670.... not re-fine? Dad's favourite was dipping his bread in the Lard.... and at work (Electrician) we use "Tallow" to grease the conduit pipes, just like greasing our pipes (veins) I suppose.
Greek olive oil is one of the healthiest oils in the world for thousands of years..
I thought grass fed beef has higher omega 3
"The long-chain omega-3s in grassfed beef are present at around 20 milligrams per 100 grams (about a quarter-pound) of beef. The levels in farmed salmon are around 3 grams per 100 grams of fish: more than a hundredfold higher."
Health claims have reported that grass-fed beef showed 62% lower fat content, 65% lower SFA, and greater concentrations of omega-3 fatty acids and conjugated linoleic acid (CLA) compared to grain-fed beef (Ziehl et al., 2005).
Omg! Wow!
I've quit using oils to cook with almost entirely. I use ghee instead, and make my own. I do have high quality EVOO in the kitchen, but it's used mostly as a finishing oil or in baking bread.
I know this is completely off topic. But in the last 2 weeks I have found that I am allergic to seaweed. Apparently it is called seaweed dermatitis. Have you heard of this? Apparently it is very rare.
health.hawaii.gov/docd/disease_listing/stinging-seaweed-disease/
I did not get it while swimming. I ingested it in my Miso soup. I put dried wakame seaweed as well as Dashie when making my miso soup at home. One or the other of my eyes swell shut, I get numbness in my cheeks and my face swells. I figured it out last night when I made miso soup. Because I itched my eye with the fingers that I just used to retrieve a pinch of dried seaweed to put the soup and I got an instant reaction. And since there is kumbu kelp in Dashie (powder) I don't know if that's going to be safe for me either. It sucks because I love miso soup.
You can make dashi yourself with dried anchovies, katsuobushi, or shiitake mushrooms. And you can make miso soup with any vegetables you like while avoiding seaweed.
@@waterfallfaerie so far the Dashie and miso do not bother me. And I have replaced the wakimi seaweed with frozen spinach. Works fantastic!
Great info.
Pls slow down 30% to allow better understanding.
Enjoyed the presentation Tks
best omega 3,6 ratio is 4:0 ...champion goes to olive oil, second runner up ...rice bran oil
"Canola oil has a smoke point of 468˚F. This means it can be used for sautéing and deep frying without fear of the oil smoking or developing significant trans fatty acids when heated at a high temperature." -- Canola Council.
The oil may not burn but your food will creating air pollution and heterocyclic amines.
@@Healthyimmunedoc I don't understand. I was simply correcting a factual error in the data you presented. The chart you presented said canola had a smoke point of 400. According to the owners of the Canola trademark, the smoke point is 468.
@@gordonv.cormack3216 Thank you for that correction. I'm just stating that high temperatures will burn the food you are trying to cook. The oil company is focused on the oil. I'm focused on the food.
@@Healthyimmunedoc Sure, high heat cooking is bad, but I would find 400F smoke point marginal even if I was targeting, say, 350 or 375. With 468F smoke point I can worry about the food rather than the oil. I think the manufacturers are truthful about that particular fact. Now it is true that all sorts of rapeseed oils are informally called "canola" and maybe that's where the misinformation came from. Canola is specifically bred to be low acid, low saturated fat, mostly monounsaturated, with a substantial amount of ALA.
You have great information. But pls try to talk slower to allow the audience better understanding what you are trying to convey. You have a lot professional terms hard for regulard audience to follow. Thank you
You can slow down the video on CZcams to 0.75x so you can follow it better.
@jonathanchung7209 thank you
Is coconut oil bad?
Yes, coconut oil, like palm oil, is really bad for you. As she has said in her other videos, coconut oil is full of saturated fat, which can raise your LDL (bad) cholesterol. Use olive oil or avocado oil instead.
What’s your opinion on: Extra Virgin Olive Oil, Chia Seeds, and Cayenne Pepper - as a Powerful Combination to Improve Heart Health?
I beg to differ with you on fasting. You say that you don’t fast because you don’t want to lose muscle. Well how much muscle do you have to begin with in the first place? Do you exercise with resistance training? I think you should look a little deeper into fasting. Not only does it activate autophagy but after 14 hours of fasting, the body starts to ramp up human growth hormone and starts to use stored fat as energy. After 18 hours, human growth hormone starts to skyrocket. After 24 hours, autophagy is activated. After 36 hours, autophagy increases by 300%. After 48 hours, immune system resets.
About one month ago, I did a 7 day water fast to reset my immune system, to accelerate my detox process and to also accelerate my healing process. After 7 days of water fasting, I found that I did lose some endurance and stamina as well as some strength. I usually start off on chest day with 100 pushups but upon returning back to the gym after being gone for 9 days, I could only do 60 pushups. Bench press I lost like about 10 lbs difference, or 5 lbs on each side. Nothing that can’t be fixed in a few weeks of training. I forgot to weigh myself before starting the fast but upon finishing the fast, I weighed 141 lbs but I could still bench press 155 lbs. since I’m very thin to begin with, I conserved my calories by wearing warm clothing as my body temperature will come down. I had calculated I had about 7 lbs of body fat on me which would be about one pound of fat per day.
Keep in mind that I’m almost 70 years old. After I did the 7 day water fast, I waited 2 weeks and did another 72 hour water fast. Now I’m going to wait 3 weeks before doing another 72 hour water fast.
Why am I doing this? I’m having a neurological issue and no one can help me. I decided that this is all in my hands. After 72 hours of water fasting, my body will start to break down muscle tissue to get the BCAA’s . Since I don’t have much body fat anymore, I can’t fast longer than 72 hours at a time.
Did she speak on coconut oil, and is that a good cooking oil? I get that she spoke on avocado oil being good to cook with, but anything about coconut oil at all? It was just too much to listen to I had to try to skip a little bit so if anyone knows please comment..
she did 11:30
I recently read that research shows that coconut oil, including mct oil, can increase triglycerides.
Better safe than sorry. I'm staying away from it.
So whats the conclusion❓u went off track too‼️plz b specific doc😄‼️
In the US they can claim 0 trans fats if it is less than .5, so they just make the portion size smaller. FDA = LOL. Don't think I would use seed oils like canola oil and others myself.
Yes. So many non-nutritive and harmful ingredients are hidden in processed foods.
With all research so far carried out, how come remote villagers live healthier than the so called civilised communities ??
Thank you! I love your videos. Could you please make a video showing us what to eat for breakfast lunch and dinner to lose weight for women over 50?
Thank you!🩷🤗
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Canola Oil healthier than Olive OIl???
Thanks for the informations. cloud you please talk a little bit slowly.