“Formula for success…rise early, work hard, strike oil” J. Paul Getty
Algae, Planet Earth, and Biofuels
Rarely top of mind, algae are a major factor in this planet’s habitability for human life. Algae are one of the earliest forms of life on planet Earth. They produced the oxygen that was critical for the forthcoming stages of evolution, and they still provide about half the world’s oxygen. Almost all the oil we extract from the earth and process was formed from Cretaceous deposits of marine algae.
Algae have been used as a whole medicine since 2700 BCE in China)and 400 BCE I Rome. Algae have photosynthetic abilities that made them a natural subject for further research into biosynthetic fuels. This work has continued since the 1940s, when it was discovered that micro-algae produce lipids (oils) at a substantial rate. To this day, there is a direct link between the price of crude oil and algae as fuel research that makes the research too expensive for crude oil replacement—at least for now.
However, cooking and edible oil routinely sells at up to 50 times the price of crude oil. Additionally, the properties of algae oil have helped to make it a dietary alternative to popular ingestible oils.
“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison
The Problem with Popular Oils Used in Frying.
Frying—on the grill or in deep fat—is one of the oldest and most common cooking methods. The oils used provide essential fatty acids and micronutrients to our diets, but the problem is that the chemistry of the oil changes when it is heated, and often reheated, especially in deep frying at temperatures that often exceed 180C (360F) These changes unlock the genotoxic and cytoxic compounds known as aldehydes. These have been associated with health risks, including cancer, Alzheimer’s and Parkinson’s. The free radicals created in reheating also contribute to health problems for the colon, heart and liver. And the costs associated with changing oils often lead to their extended use, which exacerbates their toxicity.
Oxidation is another problem related to reheating or prolonged storage of cooking oils because it reduces the nutritional value of the oil while generating toxins, again including aldehydes. This is particularly problematic in oils that polyunsaturated as opposed to monounsaturated.
Most fast food is fried. Fried food tastes great, and people don’t seem to care about the fat aspect. -Eric Schlosser
This fat, that fat.
There are four basic forms of fat in our diets: polyunsaturates, monounsaturates, trans fats, and saturated fats. While saturated fats are generally linked to coronary heart disease, low intake is no longer considered a significant health risk for those with no significant coronary heart disease risk factors. Consult your doctor to make this assessment for your diet. For trans fats, however, the evidence has concluded that these (largely, but not exclusively) man-made fats are such a significant risk to human health that no level of consumption is safe. Poly and mono unsaturated oils have been widely studied, and hav been found to offer many positive effects, including positive outcomes for cardiovascular health and as substitutes for saturated fats, among others. All cooking oils contain both poly and monounsaturates in varying proportions. Studies of the various oils used for cooking generally have found that those with the highest levels of
monounsaturated fats suffer the least degradation from heating and oxidation. Furthermore, oils rich in monounsaturates contain the highest levels of “good fat” (HDL) and micronutrients and help to reduce levels of “bad fat” (LDL).
Polyphenols in olive oils and some grains strongly inhibit lipid oxidation products during digestion of saturated fats, reducing reactive aldehydes and free radicals. As a result, polyphenols are a much-studied chemical that reduce oxidative stress, a significance cause identified in a wide range of human disease. Their levels are associated with blood pressure, cardiovascular health, inflammatory diseases, immune function, and cell signalling to increase progression, including some cancers. Bioavailability is a key to polyphenol uptake, and while the health of the gut microbiome is key to successful absorption, the levels in the foods we choose to eat are equally important. Tea and coffee as well as a long list of fruits and vegetables offer good levels of polyphenols. Soy and coconut oils also have high levels, although coconut oil also contains a problematic high level of saturated fats. Soy bean oil is high in polyunsaturates, especially omega 6s and 9s, but not high in monounsaturates. Olive oil surpasses them both for combining polyphenol levels with far better poly-mono-unsaturated fat levels, and extra virgin olive oil is highest in polyphenols.
Brown algae derived oils are very high in polyphenols that can be found as supplements rather than cooking oils. Culinary (cooking) algae oil is not high in polyphenols unless they have been added post-extraction.
The most prevalent use of algae oils, and particularly bhai algae oils, has been in China. However, studies (Geng et al, 2023) show that while these oils are very high in polyunsaturates, they are best confined to cold food use, because of the aforementioned problems that are exacerbated by heating them to the high temperatures commonly found in traditional wok frying. In addition to forming toxic compounds, however, heating these oils includes the development of unpleasant fish-like odors. And these effects are particularly unfortunate because the smoke point of all algae oils is far higher than commonly used cooking oils. What makes culinary algae oils particularly attractive is, in fact, their high smoke point as well as their high omega 9/low omega 6 levels.
The Omega Mosaic
Omega 3, 6 and 9 are the fatty acids composing polyunsaturated oils, and they each have a different effect on human health. The fatty acid makeup of oils transfers through to the fried food itself, albeit in reduced levels, depending on heat level, duration and storage. Omega 3 fatty acids are regarded as the most beneficial for human health. They reduce inflammation, which is at the core of cardiovascular disease, arthritic conditions, and mental health disorders. The key
sources are fish and flax. Omega 9, primarily sourced from avocados and many types of oil, are also positively associated with heart and inflammatory health as well as insulin regulation. The body is able to produce omega 9, which
means that it is not technically an essential fatty acid that must be derived from diet. Omega 6s, primarily found in nuts and seeds, are important for skin health, immune function, and energy, and they are known to lower cholesterol levels. Arachidonic acid (AA), is a primary driver of inflammation in humans, but in quantities that are too small to be associated with negative health outcomes. In addition to which, other types of omega 6 fatty acids produce mediators that reduce
inflammation. There has been no accepted human trial or population study providing evidence that they have anything but a positive effect on human health.
Where There’s Smoke, There’s Fire.
Oils that reach their smoke point break down, carrying toxic compounds known to cause lung inflammation and increase carcinogenic risk. If ingested, they negatively affect blood and kidneys, increase oxidative stress and lead to poor vascular health. The oils with the highest smoke point minimize these risks. Pan- and deep-frying is most commonly in oil heated to 180c (356f). Wok frying is usually around 230c, and several oils have smoke points above 250c (480F).
Note also that all oils break down after their first use or when smoking and should be discarded responsibly.
280c (536f) Algae Oil. boasts the highest smoke point, and is also the highest in omega 9s as well as high in monounsaturates.
270c: (518f) Avocado Oil is similar to algae oil in omega 9 content and is also high in monounsaturates.
265c (509f): Sunflower oil, usually balanced in omega 6 and 9 content and often an inexpensive choice, is high in monounsaturates.
240c:(464f) Rapeseed/Canola oil, usually balanced in omega 3 and 6 content and high in monounsaturates, is often an inexpensive choice that’s used commercially and an inexpensive choice. Peanut oil, often chosen for wok frying, is high in omega 6 and 9 as well as monounsaturates, is low in omega 3.
230c: (446f) Soy bean oil, disproportionately high in omega 6 fatty acids and low in omega 3.
200c: (392f) Extra virgin olive oil. Omega 9 dominant and best used for lower temperature frying, where flavour profile is important. High in monounsaturates and highest in polyphenols.
180-200c: (356-392f) Coconut oil. High in saturated fats and low in polyunsaturates, this oil is not recommended for cooking.
Conclusion
There is no doubt that algae oil has a legitimate claim to being the cooking oil that is highest in beneficial fatty acids. It is also the oil with the highest smoke point. But that doesn’t mean the other major oil choices are not also beneficial for human health. Algae oil is. For example, nowhere near as high in polyphenols as extra virgin olive oil. It would be unusual to heat oil above 190c in a home kitchen, but any oil that exceeds its smoking point should be discarded. (Trash it when cool, not in the drain.) Many food-grade oils (from the list provided) can also be used at higher temperatures for wok frying. The debate over omega 6 fatty acids has been settled by science. They have their place in a healthy, balanced diet. We need them as well as omega 3s and omega 6s to maintain good health too. As ever, human health is maintained by the sensible, mindful maintenance of a balanced diet.
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