healthier oil for chronic illness
This post discusses my breakthrough in finding a healthier oil for chronic illness.
After doing the Keto diet for over a year I was shocked to learn that my cholesterol levels had risen to unhealthy levels. I had always thought that if I ate “healthy” fats like butter, coconut oil, and avocado oil, my cholesterol would stay in the healthy range. So it came as quite a surprise when that turned out to be untrue.
In January of 2023, my total cholesterol was measured at 240 (above 200 is considered high). The last time it was measured in 2017 it had been around 180, and in the meantime, I had adopted a Keto diet to reduce inflammation. Though 240 was concerning, my osteopath believes that some people can be fine with having higher cholesterol. Some of his patients have worrying cholesterol numbers, but their Calcium Scoring Heart Scans have shown no heart disease. And further, my primary doctor wasn’t worried.
So, I wasn’t panicking about having higher cholesterol, but I just didn’t like it. I wanted to see if I could bring my numbers back into the healthy range. I stopped eating a Keto diet, and by March of 2023, my total cholesterol was down to 207. It was satisfying to know that I had an explanation for the rise in total cholesterol and that when I changed my diet I brought it down.
Regular supermarket fats can be very unhealthy. It is generally accepted that trans fats are bad for you. Fats that have been changed through high-heat cooking processes (like deep fat frying) are considered dangerous as well. As this source says, these processes create fats that cause oxidative stress on the body:
Many oils and fats sold in grocery stores are obtained by processing with solvents and/or high heat, and carry residues of those chemicals in addition to trans fats, as this source says:
Oils pressed from genetically modified crops (soy, corn, rapeseed) are also unhealthy because long-term studies have not been done on the health of eating genetically modified foods, as this source says:
Seed oils are considered bad as well because they contain too much linoleic acid. While a little bit of linoleic acid is needed for human health, the amount found in the top six seed oils — soy, corn, sunflower, cottonseed, safflower, and grapeseed, all contain in excess of 60% linoleic acid. Rice Bran and peanut oils have 30% linoleic acid, and rice bran oil is at 20%.
It’s not just the amount of linoleic acids in seed oils that make them unhealthy, as this source says:
Avocado oil isn’t completely neutral-tasting, but it’s less bold than olive oil. It tastes something like a mild avocado, with grassy and nutty notes that don’t stand out as much when blended with other ingredients.
Like olive oil, avocado oil is high in monounsaturated fat and contains moderate amounts of linoleic acid, making it a better option than high-linoleic vegetable oil [*]. It’s also liquid at room temperature but is likely to clump in the fridge.
It’s got a high smoke point of 428-482°F or more, which means you can use it for nearly any application, even high-heat cooking [*].
Avocado oil production is largely driven by unjust labor practices and managed by cartels, which seize farms and clear protected forests to harvest avocados, also known as “green gold” [*].
Every day, about 9.5 billion liters (roughly 3,800 Olympic pools) of water are used in avocado production, most of which is extracted from aquifers [*]. Additionally, avocado production has caused biodiversity loss, soil degradation, and even extreme weather conditions [*].
Coconut oil is solid at room temperature but liquefies around 78°F. Because of the fatty acid composition of coconut oil, it can add a crisp texture and rich mouthfeel to recipes.
Virgin coconut oil has a smoke point of 340-380°F and a sweet, nutty flavor, while refined coconut oil has a smoke point of up to 406°F and a relatively neutral taste [*,*], though even refined coconut oil can leave a mild “coconut” taste.
The high melting point of coconut oil is attributable to its high saturated fat content, which also makes it lower in harmful linoleic acid.
Unfortunately, coconut oil grows in the same regions as palm oil (palm oil production being a major cause of deforestation) and there’s currently a debate over whether or not coconut oil is environmentally friendly or, like palm oil, drives excessive deforestation [*].
Evidence also suggests that coconut oil production threatens more species per kilogram of oil produced than any other oil crop [*].
Olive oil has a smooth texture and provides a peppery, astringent, “green,” and sometimes nutty flavor to recipes.
It’s high in monounsaturated fat and contains moderate amounts of linoleic acid, but still remains liquid at room temperature, making it a suitable vegetable oil replacement for dressings and sauces if you enjoy the taste [*].
The smoke point of olive oil is around 375°F, so it’s not suitable for high-temperature applications like searing or sautéing [*]. While olive oil has a lower smoke point and is still prone to oxidation during cooking, it is less susceptible to oxidation than most other vegetable oils [*].
Olive oil does tend to solidify under refrigeration, so you might need to bring your salad dressings up to room temperature before your next meal.
And, unfortunately, olive oil is one of the greediest oil crops in terms of its land use, requiring more land per kilogram than other common oil crops [*,*]. Olive oil also requires more water than any other oil [*]. Lastly, The New York Times reports that up to 69% of imported extra-virgin oil is diluted with other oils or doesn’t meet the taste and quality standards suggested by the[*].
Another option is cultured oil like this one, which is made by a process of fermentation from sugar cane. Cultured oil contains less than 2% linoleic acid. It can be used in any recipe from high heat cooking to cold dressings. It won’t solidify like olive oil in the fridge, and it has a neutral to buttery flavor. “Made by fermentation, Cultured Oil uses 85% less land than canola oil, emits 86% less CO2 than soybean oil, and requires 99% less water than olive oil, making it the natural choice when it comes to sustainability.”
Cultured Oil boasts an ultra-high smoke point of 485°F and high oxidative stability, meaning it won’t oxidize (or break down) at high temperatures.
While fermented foods can pose problems for those with histamine intolerance, I have not had any issues with it. If you do have histamine intolerance, try a small amount of cultured oil to make sure you can tolerate it.
So, my go-to oil right now is Cultured Oil. It tastes delicious and eliminates many of the problems with “healthier” oils like olive oil, avocado oil, and coconut oil that had me worried.
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free recipes, my free symptom log, and a free two-week meal plan!
Healy is an individualized specific microcurrent device (ISM) that runs beneficial electrical currents directed by an app on your phone. Healy can be used to magnify your intention and to get the most out of your life. Check out this post for more about Healy. And this post provides some tips and tricks for Healy.
I provide one-on-one in-person and remote chronic illness and caregiver coaching and Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven novel co-creative healing modality detailed in my Books.
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The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure or treatment. Always seek advice from your medical doctor.
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