Guideline for Buying Healthy Oils
from Deena's "Nutritional Guidelines" Booklet

Guidelines for Buying Good Healthy Oils

1. Always "first cold pressed" from a reliable producer, not a refinery.
2. Certified organic if possible.
3. Always in dark ( green, brown or blue ) glass bottles. Never in clear glass bottles.
4. Oils should taste delicious: fresh, clean, rich. Trust your taste.

What is the benefit of olive oil compared to other vegetable oil?
Olive oil is a healthy choice because it is low in saturated fat and high in unsaturated fat. But it is quite expensive and there are other oils that are also good choices.

All oils contain varying proportions of different forms of fat. Saturated and unsaturated fats are the main types. As well as aiming to cut down on fat, we should also be trying to replace saturates with unsaturates.

There are two types of unsaturated fat, polyunsaturates and monounsaturates. Polyunsaturates, and to a lesser extent, monounsaturates, have been shown to lower blood cholesterol levels and therefore help in reducing the risk of heart disease.

Rapeseed oil, which like olive oil contains mostly monounsaturated fat, is a good and cheaper alternative to olive oil. Sunflower, soya bean and corn oil all contain mostly polyunsaturated fat so are also good choices.

Some oils are labeled as vegetable oil or blended vegetable oils. All of these are also low in saturated fat and are generally cheaper. But remember, whichever unsaturated oil you use, try to use as little as possible. It can help to measure oil for cooking with tablespoons rather than pouring straight from a container and you can gradually try to reduce the number of spoonfuls you use.

About First Cold Pressed Oils
The pressing of nuts and seeds to extract their precious health sustaining oils, dates back thousands of years. The Egyptian civilization used oils for eating and cooking purposes and, of course, for body care, and so did the Roman and the Greek civilization.

Unrefined oils have always been the cornerstone of the Mediterranean peoples' diet. These oils were rich in nutrients and had particular individual taste, color, viscosity, and of course, unique aromas.

All of this was carefully sabotaged by the industrial oil refineries who reduced all oils to the bland, colorless and flat tasting clear oils that flood the marketplace: inferior oils that are detrimental to health. However, in many places around the world, they have maintained traditional methods that produce high quality nutrient rich unrefined oils that have incredibly delicious flavor.

Since 1978, in France, it has been legislated that "virgin oils" must be obtained uniquely by mechanical means and filtered naturally without any chemical treatment or operation of refining. Good unrefined oils play a fundamental role in a balanced healthy diet.

For a more complete and in depth view please refer to the book: "Fats that heal, Fats that Kill" by Udo Erasmus.

Because there is no standard for "first cold pressed oils" in North America, it is easy for some manufacturers to literally "pull the wool over the consumer's eyes" by blending or cutting good quality oils with inferior ones and claiming that the oil is "cold pressed". As always: "buyer beware".

Deena Ministries is a ministry of Owings Presbyterian Church in Owings, SC.
©2004 Deena Ministries & Gina McKay Design Studio
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