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Oils for Gut-Care
Edible oils were only used as a "seasoning" in cooking, but these days, more and more people are examining and choosing good quality oils for beauty and health.
Good quality oils are ideal for daily intake like as supplements, such as drinking directly or pouring over salads or yogurt.
Edible oils are also excellent for the Microbiome Care we propose. If you choose the right edible oils for your symptoms and concerns, you can make the most of them for your intestinal health.
There are a wide variety of edible oils available on the market these days. So, use this article to find the perfect oil for your health and skin!
Basic Knowledge of Edible Oils
There are many types of edible oils, and it might be difficult to know the differences if you are not familiar with them. To choose the perfect one, here we will explain basic knowledge about oils.
Lipids (oils) are one of the three major nutrients, along with carbohydrates and proteins. Lipids are essential as a source of energy, but depending on which lipids we consume, not only our intestinal environment but also our health condition can change.
The elements that make up these "fats" are called "fatty acids."
Ninety percent of the food fats we consume are fatty acids. Meat, milk fat, fish oil, and vegetable oil may look completely different, but they are all made up of fatty acids.
There are various types of fatty acids, but they can be classified into two groups with their properties: saturated fatty acids and unsaturated fatty acids.
Saturated fatty acids
Saturated fatty acids are animal oils, such as meat fat and butter. They have a high melting point and have the property of becoming solid at room temperature. Therefore, excessive intake of saturated fatty acids can increase blood cholesterol and triglycerides and reduce blood flow.
Unsaturated Fatty Acids
Unsaturated fatty acids are mainly found in plant foods such as olives and fish. They dissolve at low temperatures and become liquid at room temperatures of 10-20°C. They reduce bad cholesterol and are good for the intestinal environment too. We at KINS recommend active intake of unsaturated fatty acids.
Among these unsaturated fatty acids, omega-3 fatty acids (alpha-linolenic acid) and omega-9 fatty acids (oleic acid) are particularly suited for the Microbiome-Care recommended by KINS.
Omega-3 fatty acids (α-linolenic acid) are said to regulate the balance of intestinal flora. We recommend taking it daily to achieve an ideal intestinal environment, where bad bacteria are less and good bacteria are abundant.
Oleic acid also activates the movement of the intestines. Since it is not easily absorbed in the stomach and small intestine, it reaches the large intestine and acts as a lubricant for better bowel movement.
The group of unsaturated fatty acids also includes omega-6 fatty acids (linoleic acid), but in fact, many people are overconsuming this in their recent diets. Therefore, the secret to maintaining balance is to choose omega-3 fatty acids and oleic acid for cooking.
Choosing edible oils containing omega-3 fatty acids or oleic acid can help you achieve various goals, such as improving the intestinal environment and bowel movements, beautifying the skin, and losing weight. Let us remind you again; choose a good quality oil.
Seven Types of Edible Oil
There is a wide variety of cooking oils. Here we will help you learn what plants and ingredients each are extracted from and help you choose the best edible oil for your purposes.
Olive Oil
It is the only oil that can be consumed raw, as it is pressed from olives. Its main ingredient, omega-9 fatty acid (oleic acid), lowers cholesterol levels and improves fat and sugar metabolism. It has a bowel-regulating effect and is highly effective against constipation, so much so that it has been called a natural laxative.
The polyphenols contained in olives have an antioxidant power about ten times greater than that of vitamin C. Olives also have excellent skin care properties. They are also said to boost the immune system and have anti-inflammatory properties.
When choosing one from many products, go for extra virgin olive oil. Only olive oil that has been produced through a process that meets the highest standards for aroma and composition can claim to be "extra virgin."
The oleic acid in olive oil is safe to drink, is resistant to oxidizing, and is suitable for cooking because its smoke generation is 180°C.
[Health Benefits]
Constipation relief, skin care, weight loss, prevention of lifestyle-related diseases, etc.
Chia Seed Oil
This oil is extracted from chia seeds, attracting attention as a superfood. The seeds of the chia plant, a member of the Perilla family, contain high levels of omega-3 fatty acids (α-linolenic acid).
α-linolenic acid helps blood flow smooth, prevent blood clots, and reduces bad cholesterol and neutral fat.
Omega-3 fatty acids, which are often deficient in our daily diet, are effective for weight loss and prevention of lifestyle-related diseases.
It also contains a polyphenol called Rosmarinic acid, which helps alleviate allergies such as hay fever. Furthermore, because it also contains vitamin E, it has antioxidant properties, and many people take it in for anti-aging purposes.
However, it is weak against heat and easily-oxidized, so we recommend consuming it as is, without heating.
[Health Benefits]
Anti-aging, prevention of lifestyle-related diseases, improvement of allergies, etc.
Flaxseed Oil
Flaxseed oil is extracted from the seeds of the Linaceae. It is rich in omega-3 fatty acids, which are effective for improving blood flow. It also contains oleic acid and is said to be good for preventing arteriosclerosis and improving allergies such as hay fever.
Also, some of the product contains lignans which can stabilize the autonomic nervous system, relieve menopausal symptoms, and approach anti-aging, as it works similarly to female hormones.
This oil is not suitable for cooking with heat because of its easy oxidization.
[Health Benefits]
Prevention of lifestyle-related diseases, alleviation of allergies, anti-aging, mental stability, alleviation of menopausal disorders, etc.
Phellinus linteus (EGOMA) oil
This oil is extracted from the Egoma (Perilla frutescens) plant, a member of the Perilla family. It is an oil that has been familiar in Japan for a long time and was used as lamp oil in the Heian period (794-1192).
Like flaxseed oil, it also contains omega-3 fatty acids (alpha-linolenic acid) and oleic acid. It reduces bad cholesterol, alleviates allergies, and improves blood flow. It also contains essential nutrients for the body, such as protein, calcium, and potassium.
This oil is heat sensitive, and we recommend using it without heating.
[Health Benefits]
Prevention of lifestyle-related diseases, allergy relief, anti-aging, etc.
Sesame oil
Sesame oil is extracted from roasted white sesame seeds. It is a familiar oil that many people use for cooking because of its aroma and taste. This oil contains high amounts of oleic acid and linoleic acid.
This oil can lower cholesterol levels and strengthen blood vessels. It is also said to have anti-aging effects due to components such as Sesamin, which has antioxidant properties, and selenium, which suppresses the production of active oxygen. It also contains vitamin E, which is necessary for youthful cells.
Compared to other oils, it is more resistant to oxidation, making it suitable for cooking. Its savory flavor makes it ideal for stir-frying and deep-frying.
[Health Benefits]
Prevention of lifestyle-related diseases, anti-aging, cancer prevention, etc.
MCT Oil
MCT oil is an extract of only the medium-chain fatty acids found in coconut and palm. It is often confused with coconut oil, but they are completely different since coconut oil contains about 55% medium-chain fatty acids.
This "medium-chain fatty acid oil" is one of the saturated fatty acids and is an essential energy source for the body.
Compared to other saturated fatty acids, it is digested and absorbed more quickly, so it is less likely to be stored as fat, making it a non-fattening oil recommended for consumption during dieting. It also helps to efficiently activate the ketone body circuits for fat burning.
It is also said to affect the intestinal microbiome, reducing bad bacteria without interfering with good bacteria.
MCT oil is not suitable for cooking due to its low temperature and smoke.
[Health Benefits]
Weight loss, improvement of intestinal environment, etc.
Ghee
Ghee is the only oil extracted from dairy products among those listed here. It has long been used in India and other parts of South Asia. It is made by boiling down unsalted fermented butter to remove water, proteins, sugars, and other extraneous substances. This 99.8% purified oil is also called "miracle oil."
Ghee contains medium-chain fatty acids and omega-3 fatty acids (alpha-linolenic acid). Compared to butter, it contains fewer omega-6 fatty acids (linoleic acid), which can cause the hardening of the arteries through overconsumption. It is also rich in fat-soluble vitamins such as vitamin A, D, E, and K, which are essential for the body.
Its high smoking temperature of about 250°C makes it perfect for use in cooking.
Among some kinds of ghee, the grass-fed ghee is the best recommended. Although it is animal oil, grass-fed contains more omega-3 fatty acids than grain-fed ghee extracted from grain-fed cow's milk and is gentler in the intestinal environment.
[Health Benefits]
Prevention of lifestyle-related diseases, anti-aging, weight loss, etc.
Hemp Oil
Hemp oil, as the name suggests, is extracted from hemp seeds. Hemp oil is characterized by its ideal ratio of omega-6 fatty acids (linoleic acid) to omega-3 fatty acids (alpha-linolenic acid), which is 3:1.
Hemp seeds are a superfood used in Chinese medicine. It can supplement minerals that are often lacking, such as iron, zinc, copper, and magnesium.
It also contains a small amount of the rare gamma-linolenic acid. It lowers blood sugar and cholesterol levels, and it also helps to regulate skin's moisture and maintain its barrier function.
It is easily oxidized by heating, so we recommend to consume them as it is or pour over food.
[Health Benefits]
Skin care, prevention of lifestyle-related diseases, allergy improvement, etc.
How to take good oils daily
So what is the best way to consume edible oils? Some oils are heat sensitive. Learn how to take them efficiently here and make the best of them.
1.Drink
We recommend consuming good quality oil daily. The easiest way to do this is to take a teaspoon and drink it directly.
Ex. Extra virgin olive oil, chia seed oil, flaxseed oil, sesame oil, MCT oil, hemp oil
2.Add
Try adding oil to yogurt, boiled vegetables, natto (fermented soybeans), and soy bean dishes. If you take in oil with fermented foods that increase the microbiome in the intestines, the oil will act as food for them and give a synergistic effect.
Ex. Extra virgin olive oil, chia seed oil, flaxseed oil, sesame oil, MCT oil, hemp oil
3.Stir-fry and deep-fry
Vegetable oil we often use for cooking is a refined oil, and its main component is omega-6 fatty acid (linoleic acid). Excessive intake of this fatty acid is not ideal for the body. It is also said that heating linoleic acid to around 200 degrees Celsius produces toxic substances. Therefore, when cooking, we recommend choosing cooking oil that contains a good balance of oleic acid and is resistant to heating.
Ex. Olive oil, sesame oil, ghee
4.Pour over the food
If you're on gut-care, you may eat vegetables and fish often.
How about making homemade dressings to serve with raw or hot vegetables or fish dishes?
With store-bought products, you never know what kind of oil is contained, but making your own dressing with the oil of your choice will maximize the health benefits.
Ex. Extra virgin olive oil, chia seed oil, flaxseed oil, sesame oil, MCT oil, hemp oil
Microbiome Care Dressing Recipe
Simply mix each of the following ingredients in a cup or other container. It's also fun to make it into your own version!
If you want to add beet sugar, mix it well with the other ingredients, then add the oil at the end.
French Dressing
2 tablespoons Olive Oil (or other oil)
1 tablespoon Vinegar
Half a teaspoon of Salt
1 teaspoon Beet Sugar (optional)
Half a teaspoon Lemon Juice
A pinch of Black Pepper
Shio Koji (salt-marinated rice malt) Dressing
2 tablespoons Olive Oil (or other oil)
1 tablespoon Salt Malt
1 tablespoon Vinegar
1 teaspoon Beet Sugar (optional)
A few drops of Lemon juice
Miso(soybean paste) Dressing
1 tablespoon Olive Oil (or other oil)
1 teaspoon Sesame Oil
1 tablespoon Miso(soybean paste)
1 teaspoon Beet Sugar (optional)
1 tablespoon Vinegar
As we explained in this article, what edible oils you choose to intake is the key to Microbiome Care. Pick the best one for you, and you can improve your intestinal environment, skin, and overall health.
If you have any concerns or want to learn more, don't hesitate to contact the KINS Concierge.
