This is pretty thorough, and beyond my understanding.
Maybe @antiquity could break it down or share some insights?
I’m looking at an article titled “What Type of Coconut Oil is Best? How to Choose a Coconut Oil” on coconutoil.com, what they are saying is that the refining process does nothing to alter the fatty acid profile but apparently does remove some of the nutrients such as antioxidants. But this doesn’t make it “unhealthy” as some people would have you believe. If it is refined with solvents (such as hexane) then they should be removed.
It says that liquid coconut oil is what they also call MCT oil. I heard of this being used as a supplement, Amit Sapir said he uses it. Not sure if it actually does any good though.
That is about hexane itself and not about oil that has been refined with hexane, which is what we are trying to figure out. As far as I can tell, exposure to hexane in sufficient quantities is bad but the thing you linked say that it is in citrus fruits so it doesn’t make sense that Stan Efferding is demonizing refined oils while simultaneously advising people to eat oranges and drink orange juice. If the oil is properly processed the ther shouldn’t be any hexane left behind.
It seems like Stan Efferding gives some decent advice but there appears to be some bullshit mixed in there too, at this point I’m skeptical of anything I hear from him. Recently he attacked a sports nutritionist on Instagram for posting something saying that caffeine does not dehydrate you (which it does not), she turned around and made him look like a fool and he had to apologize. His diet does work for those using it, but not necessarily for the reasons he claims.
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You definitely can buddy, I use lard because my grandad health when you know he was alive and yes it solidified however was still fine to use. I actually don’t know what I haven’t tried in mine lol but lard is good to go buddy
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It can be both naturally occurring and as a petroleum distillate, probably found in the skin and oils of citrus fruits etc. Has a very low boiling/evaporation point, and is most likely entirely removed in the refining process. If not, it would certainly flash off before reaching cooking temps.
My laymen’s opinion is that Efferding is ok. Everybody has their “thing”. Given the amount of metals and possible carcinogens I’ve been exposed to on any given day, I don’t fuss a lot over the micros.
I’m not anti-Efferding, I just take his advice with a grain of salt (8g per day to be exact).
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The more important thing here is…
@theBird we need the recipe for the Japanese fried karaage chicken.
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Hexane is used to extract edible oils, and should not be consumed in anything other than very trace quantities. It should be removed during the overall production of the oils, but perhaps small amounts can remain in refined oils.
Hexane usually refers to an C6H14 hydrocarbon isomers, and is not a single unique molecule. It is combustible just like propane, butane, or octane.
MCTs are medium chain triglycerides. Coconut oil is unusual in that it is a saturated fat but is from plants rather than animals. MCT oils are ~6-12 carbons length.
Interestingly, if you only have a two carbon chain, its acetic acid (or vinegar) which of course is not a fatty acid.
Saturated fats lack double bond(s) and are solids at room temperature. Unsaturated fats have double bond(s), and are liquids at room temperature like olive oil. The double bonds are “cis” in naturally occurring fats and oils, which refers to the spatial orientation of the groups around each double bond.
You can remove the double bonds to varying extents by “hydrogenation”, which adds hydrogen atoms to the double bond, making it a single bond and “saturated”. Partially hydrogenated oils are used in foods to give it a certain mouthfeel between plant and saturated fats, things like Hostess pre-packaged pastries. The problem is that this also produces “trans” fats, which are more stable than cis and differ in the arrangement of groups around the double bond. This “isomerization” from cis to trans can also occur when frying at high temps.
When you hear terms like “omega 3” or “omega 6” fatty acids, this refers to the position of the double bond starting from the opposite end from the “acid”. Here’s an example I drew that shows a polyunsaturated fatty acid, that would be classified as an “omega 6” because the first double bond occurs at the 6 spot relative to the omega end. Both double bonds are cis in this example.
Sounds like mertdawg is much more well versed on the health and nutrition aspects of fatty acids, but hopefully this chemistry perspective is helpful.
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Thank you.
Hasn’t this discussion escalated!
So after all of this, what oil should I fry my chicken in?
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Peanut oil will be fine.
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Valvoline or Quaker State.
Seriously though, it seems like of all the “standard” oils you are best off using canola. Otherwise coconut oil (the cheap refined type) is at least equally good and should be somewhat better for your health. I wouldn’t use virgin coconut oil just because it will taste weird, plus it’s way more expensive.
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High oleic safflower or beef tallow, period.
(or a mix)
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Why not coconut oil?
It’s fine. High oleum safflower and tallow hold up to heat and are very neutral in flavor.
High oleochemicals safflower has the same fatty acid profile as EVOO but doesn’t have burnable residues that smile at high heat.
Ignore all of these fools and get the bucket of duck fat! These madmen have completely lost sight of the fact that you’re making fried chicken.
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Expensive options and I think the results would be poor. Particularly EVOO, if you’re gonna deep dry you need to get something tasty come out.
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You sound like you want duck confit.
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Yeah, olive oil is no good for frying.