Stop cooking with olive oil

You may have heard that you should stay away from nut oils, because they bring in omega-6 instead of the more desirable omega-3 fatty acids. Macadamia nut oil is the clear exception to this rule.

Extra virgin olive oil is prized because it’s an omega-9 fatty acid. Well, macadamia nut oil is richer in omega-9 and it has a much higher smoke point, so it a better choice to cook with.

Macadamia nut oil is composed of mostly monounsaturated fatty acids (MUFAs) with oleic acid (omega-9) being the most abundant. Moreover, several studies have investigated the potential health benefits of macadamia nut oil.

A study published in the Journal of Food Science and Technology in 2016 found that consuming macadamia nut oil for eight weeks resulted in lower levels of total cholesterol, LDL-cholesterol, and triglycerides in healthy participants. Another study published in the Journal of Oleo Science in 2017 demonstrated that macadamia nut oil improved insulin sensitivity and reduced inflammation.

The beneficial effects of macadamia nut oil are not limited to its fatty acid composition. The oil also contains various antioxidants, such as tocopherols, that protect against oxidative damage to cells. Antioxidants have been shown to play a crucial role in preventing chronic diseases, such as cancer and cardiovascular disease, by neutralizing harmful free radicals that can damage cells.

Macadamia nut oil also contains phytosterols, which are compounds that have been found to lower cholesterol levels and improve cardiovascular health. A randomized, controlled study published in the Journal of the American College of Nutrition in 2014 found that consuming macadamia nuts for five weeks resulted in significantly lower levels of LDL-cholesterol in participants with high cholesterol levels.

Polyunsaturated fatty acids (PUFAs) are the least abundant fatty acids in macadamia nut oil, making up less than 5% of the total fatty acid content. However, the PUFAs in this oil are unique in that they are primarily composed of omega-7 and omega-9 fatty acids, rather than the more commonly known omega-3 and omega-6 fatty acids. This is one reason why this has a higher smoke point than olive oil.

When selecting macadamia nut oil, it is important to choose a high-quality product that has been cold-pressed and minimally processed. This will help to ensure that the oil retains its beneficial compounds and is free from harmful contaminants.

My best advice

Stop cooking with olive oil. The beauty of this oil is that the first pressing contains plant particles and these plant particles contain polyphenols and these offer us profound health benefits. They are also very sensitive to oxidation from light and heat (this is why you are supposed to tightly seal your olive oil in a dark bottle, in a cool dark place). Use extra virgin olive oil for cold use – drizzle over vegetable dishes after they are removed from the heat, or, use as a salad dressing.

Olive oil has a smoke point of 350° F. When you are cooking an average temperature of 350-375° F is reached cooking over medium heat. So, when you heat olive oil, you lose the antioxidants and polyphenol benefits and, if you go over 350° F, you will oxidize the oil.

Oxidizing the oil creates peroxides and aldehydes, that’re produced when the oil is exposed to oxygen. These compounds drive inflammation and oxidative stress, and they’ve been linked with cancer.

Cook with macadamia nut oil. Its smoke point is 410° F.

Macadamia nut oil is a healthy and flavorful alternative to other cooking oils. Its unique fatty acid composition, antioxidant content, and polyphenols make it a great choice for individuals who are looking to improve their health through dietary changes. The current evidence suggests that it has numerous positive effects on cardiovascular health, inflammation, and insulin sensitivity.

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