Paleo Diet Recipes are cooked with vegetable oils. Majority of vegetable oils are unsaturated fats (good fats) and not saturated fats (bad fats). Read More
Paleo Diet allowed meat, poultry, fish, eggs, vegetables and fruits. Paleo cooking, baking and frying uses vegetable oils. Majority of vegetable oils are unsaturated. Coconut a food ingredient used many Paleo recipes has saturated fats. Review: Unsaturated Fats, Trans Fats, Omega-3 fatty acids and Saturated Fats.
Unsaturated fats tend to be liquid at room temperature. There are two types of unsaturated fats monounsaturated and polyunsaturated. Unsaturated fats lower cholesterol and LDL cholesterol in the blood. Unsaturated fats: avocados, nuts, vegetable oil, flax seed oils and olive oil. Meat contains both saturated and unsaturated fats. Unsaturated fats lower risks of heart diseases.
Trans Fats or hydrogenated fats used to extend life of food products (cookies, cakes, pies, French fries, margarine and donuts). Made by chemical processing, called partial hydrogenation. Trans fats are unsaturated fats but can raise cholesterol levels (bad cholesterol) and lower cholesterol levels (good cholesterol). Additionally, Trans fats raise triglyceride (blood sugar) levels in the blood. Paleo Diet avoids trans-fats.
Omega-3 fatty acids
Important for healthy body. The body does not produce Omega-3. Good sources for omega-3: cold water fish, walnuts and flax seed. Omega-3 strengthens body’s immune system and reduces risks of heart diseases.
Saturated fats found in animal produces: meat, dairy and eggs. Saturated fats also found some plants: coconuts, palm and palm kernel oils. Saturated fats tend to be solid at room temperate. Saturated fats considered bad fats rises cholesterol levels. High cholesterol levels can result in high blood pressure and heart diseases. Some diet circles, suggest saturated fats as versus to trans fats.
Pale Cooking Oils
Olive Oil
Derived from the olive. Olive oil is used extensively in Mediterranean cooking. Extra Virgin Oil 100% from olive oil has most superior taste. Not recommended to cook at high temperatures. High heat decreases olive oil’s taste and nutritional values. Recommended for salad dressings, marinades and sauces. Combined with vinegar can be used as bread dip (alternative to dairy butter). Unsaturated fat.
Walnut Oil
Combined with lemon juice can be excellent salad dressing on kale or spinach. Not recommended to be in high heat only low smoke points. Unsaturated fat.
Coconut Oil
Plant based saturated fat. Tropical plant every part of coconut except for shell has nutritional value, coconut meat, coconut milk and coconut oil. Oil can be used to grease casserole, baking dishes, fry fish or chicken, stir fry and sauté. Coconut milk used as ingredients in ice cream and shakes. High smoke point with a shelf life of approximately 2 years. Coconut meat, milk and oil used in many Paleo recipes.
Avocado Oil
Avocado oil unsaturated fat. High smoke point similar to coconut oil. Combine with favorite spice and herb for salad dressing. Marinade grilled meat, fish or chicken combined spices and avocado oil
Grape seed Oil
Grape seed oil has a moderate cooking point. Used in some Paleo baking, sauté, and stir
fry recipes.
Additional Unsaturated Oils Used in Paleo Diet Recipes:
Take Control of Your Health with Taste and Nutrition. Paleo Low Fat, Low Carbohydrate, Gluten Free, Dairy Free, Soy Free and Preservative Free Recipes.
Information should not replace advice from your physician. Always check your physician before making any changes to your daily habits
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