Fats & Oils: The YES List
| Almond Oil | Flax Oil | Macadamia |
| Avocado Oil | Ghee | Olive Oil |
| Butter | Grapeseed Oil | Pumpkin Seed Oil |
| Coconut Oil (Virgin) | Hemp Oil | Sesame Oil |
This is a good selection of oils that you can use for cooking and dressing salads, but there is one oil in particular that we recommend: coconut oil. Coconut oil has a special property that makes it perfect for cooking. It has a structure that is extremely heated stable, meaning that it does not transform into Trans Fatty Acids (‘trans fats’) or become rancid & oxidized when exposed to high temperatures.
Coconut oil also contains three natural antifungals (caprylic acid, capric acid, and lauric acid). And it’s full of healthy saturated fats that quickly convert to energy in your body, thus helping to maintain your energy levels during the diet.
Choosing a good coconut oil is important too, as not all coconut oils are created equal. You might see labels like ‘Virgin,’ ‘Extra Virgin,’ ‘Cold-Pressed,’ and ‘Expeller Pressed’. So which are the best? First, you should know that there is no technical definition for ‘Extra Virgin’ coconut oil. So there is probably no difference between those ‘Virgin’ and ‘Extra Virgin’ oils besides savvy marketing. Second, ‘Cold Pressed’ oil is always better than ‘Expeller Pressed’. Cold-pressed oil has not been exposed to excessive heat during the extraction process, and so is less likely to have been exposed to any oxidizing and potentially damaging conditions that detract from its health benefits. It also retains that fragrant coconut oil smell, which is lost during the expeller process, so from a taste perspective, it is more enjoyable!
If you prefer olive oil, be aware that there is a vast difference between the brands that you buy in your supermarket. In fact, fraud is so endemic in the olive oil industry that many Extra Virgin Olive Oils contain significant amounts of low grade, refined oil. There are a few simple tips to make sure that the oil you buy is high quality.
First, you should know that most of the mislabeled olive oil comes from Italian manufacturers. However, there are some Italian brands that offer true extra-virgin olive oil, and there are mislabeled brands that are not Italian, so simply avoiding Italian olive oil like this is not necessarily a foolproof method.
As a result of the scandal caused by mislabeled olive oil brands, certain independent agencies appeared and now offer certification as a way of showing that specific EVOO brands are, in fact, genuine. The California Olive Oil Council (COOC) is a good example. Submission for certification is entirely voluntary. A seal of approval is awarded after an inspection in order to show that the olive oil is truly extra virgin. More recently, another seal of approval can also be awarded by the USDA, which has started testing olive oil brands on request.
Something commonly referred to as the “fridge test” is a method used by many people to determine if their olive oil is good quality or not. Leaving the oil in the fridge for a couple of days is sometimes enough to tell, and some consumers believe that the oil is an extra virgin if it begins to solidify. However, this is not an accurate test.
Monounsaturated oils such as olive oil will solidify inside the fridge, while polyunsaturated oils such as sunflower and safflower oil will not. However, new oils that are not olive oil but have a high content of oleic acid would also solidify. In reality, this is a test to see whether the oil is monounsaturated or not, not if it is extra virgin olive oil.
A multistage sensory test (i.e., the way it looks and smells) is often the most accessible way to spot extra virgin olive oil. EVOO is sensitive to light and heat and will go off quickly if it is not bottled properly. Incidentally, that is why a darker bottle is a good indication of a properly stored olive oil. Moreover, the smell of EVOO is distinct, even to someone unfamiliar with it. Comparing it to refined oil should enable anyone to tell the difference. Also note that the taste of extra virgin olive oil is slightly bitterer, like the olives.
Fats & Oils: The NO List
| Canola Oil | Safflower Oil | Vegetable Oil |
| Fake ‘butter’ Spreads | Margarine | Soybean Oil |
| Sunflower Oil |
Refined and processed vegetable oils are generally bad news for your health, and you should avoid them while on this anti-Fungal diet. There are plenty of excellent oils to choose from, without resorting to these over-processed vegetable derivatives. Why are vegetable oils so bad for your health?
There are a number of reasons for this, and they run contrary to much of the advice handed out in the 1980s and 1990s, when vegetable oil was actually considered to be a healthier alternative. Thankfully we now know better!
Vegetable oils are high in omega-6 fatty acids. We all need a combination of omega-3 and omega-6 fatty acids, but the problem is that most people consume far too many omega-6s and far too few omega-3s. This is exacerbated by vegetable oils which mostly contain high amounts of omega-6. Consuming too many omega-6s can lead to chronic inflammation and possibly contribute to diseases like heart disease or cancer.
Vegetable oils are also high in trans-fat. These toxic, unsaturated fats are banned in many countries. When you have a fantastic alternative like coconut oil and olive oil, there is no need to be consuming noxious oils like canola and soybean oil.