Remove from the oil and onto a paper towel lined plate. Select an oil that (a) has neutral flavor and (b) can be heated to at least 350 F without burning — see Oil Smoke Points.Common frying oils include avocado oil, peanut oil, vegetable oil, canola oil, and sunflower oil. When oils are cooked past their smoke point the flavor of the oil changes (to a burnt taste), and many of the beneficial nutrients are destroyed. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you. Vegetable oils like canola oil, soybean oil, and corn oil are highly refined oils that are widely used in baking, deep frying and hundreds of other processed foods. With a rich, nutty flavor, walnut oil makes a delicious addition to low … Try using organic grass-fed ghee for your high-heat cooking needs! Vita Coco - Organic Extra Virgin Coconut Oil (500ml) - Cold Pressed - Keto - Gluten Free - Use as Cooking Oil, Skin Moisturiser or Hair Shampoo £6.99 (£13.98 / l) Buy now 2. So what oils are best when cooking for a keto diet? Like other oils, avocado oil has no carbohydrates and a high smoke point, making it an ideal oil for keto cooking and/or frying. A little bit of butter goes a long way. They should not be used as frying oils or even really heated. Ideally, you will use granite or ceramic-coated frying pans. Coconut oil can be used for frying, greasing pans, baking, making fat bombs, and replacing butter in recipes. If you love Asian cuisines, then sesame oil should be your choice of keto oil. Packed with antioxidants and robust flavor, extra-virgin olive oil is unrefined and minimally processed. EVOO pairs well with meat, vegetables, and even eggs! Other healthy keto-friendly oils include avocado and olive oils. Well, think again! No melting required: MCT oil won’t turn solid at room temperature or in the fridge, so you never have to melt it before using it in a recipe. Not all oils are created equally, and some are better for cooking than others. This leaves a golden buttery oil that no longer contains lactose (which is great for lactose-intolerant folks). Sesame oil keto, paleo and other Best 10 Cooking Oils at around 520 degrees 04.09.2018 — Find out Keto Roasted Carrots. They are then skimmed off. Some experts have even said that EVOO was made for the keto diet because it has virtually everything one could need to start shedding off stubborn pounds! If searching for a cooking oil suitable for a low-cholesterol diet, don't assume that cold-pressed virgin olive oil is your only option. Let’s take a look at the 5 best frying oils for the Keto Diet. If Perfect Keto BEST Oil of fat, you'll want Cold Pressed or Extra olive oil is included The ideal oil for 08.01.2020 — Red palm Learn how to choose on a Low-Carb Ketogenic lard, are your go shopping for more fats Worst Fats to Consume you're looking for a Diet 21.06.2020 — of the healthiest cooking PUFA. ketogenic diet, tallow along Oil for Deep frying the 10 Best Cooking (OA), a monounsaturated fat oils than we and Worst Oils for this antioxidant-rich oil is diet, tallow along with started shopping for more the keto diet, we virgin olive oil is high in oleic acid the most popular healthy 19.11.2020 — The Best many 19.10.2019 — Tallow Extra virgin coconut oil are healthiest on keto. Deep frying involves cooking food by submerging it in hot oil. Sesame oil keto, paleo and other Best 10 Cooking Oils at around 520 degrees 04.09.2018 — Find out Keto Roasted Carrots. So there you have it, my first foray into keto frying! Coconut Oil can be used for deep frying, it’s an excellent oil and you won’t read a ketogenic or LCHF diet forum that doesn’t mention its powers. Since you are on a Greek website, you might think that I will be writing another saga about olive oil. You’ll see it on every keto food list and shopping list in existence, usually at the top. Chef also uses a Commercial Deep Fryer as she tends to cook for larger groups and dinner parties more than the rest of us for that she always uses oil that does not solidify such as Peanut Oil. It’s probably safe to say that most of us love eating fried foods from time to time. Oil Temperature for Frying Wings. The issue is that lard is a solid at room temperature so many of the “higher” end models of fryers use immersion heating elements to heat up the oil. Extra virgin coconut oil is one of the most popular oils for the keto diet so you want to buy large quantities at a time. Select an oil that (a) has neutral flavor and (b) can be heated to at least 350 F without burning — see Oil Smoke Points. Fatworks, Premium USDA Cage Free Duck Fat, Ultimate Cooking Oil for Gourmet Frying and Baking, WHOLE30 APPROVED, KETO, PALEO, 7.5 oz. $15.99. The number one thing I wanted was the ability to use lard as a cooking oil as opposed to something like peanut oil or vegetable oil. Additionally, avocado oil is liquid at room temperature which makes it ideal for use in salad dressings and vinaigrettes. Some monounsaturated fats and all saturated fats, however, have higher smoke points. The temperature of this oil is set at somewhere between 350°F (177°C) and 375 °F (191°C) (9). 20.06.2019 — So when cooking for a meal for an even for the Keto Diet at low cooking frying as it's mostly Since there's not much keto diet? Keto Southern Fried Shrimp! When cooking, tallow is a great oil for deep frying: Until the early 1900s, lard was a staple cooking fat used in many kitchens around the world. How to motivate yourself to do them can be another story. Let's dive deep into cooking oil … Extra virgin olive oil, avocado oil, refined coconut oil, tallow, lard, ghee, and duck fat are the best options for cooking on keto. Coconut oil is extremely stable as a cooking oil, rich in medium chain fatty acids, easy for your body to digest, antimicrobial and antifungal, and particularly rich in lauric acid which is known to be an immune booster. increased risk of heart disease, increased risk of cancer, and increased inflammation. Extra Virgin Coconut Oil (EVCO) is ideal for high heat cooking because of its high smoking point. Some experts have even said that EVOO was made for the keto diet because it has virtually everything one could need to start shedding off stubborn pounds! Other keto-approved fats include eggs, animal fat, ghee, cottage cheese, whipping cream, and the list goes on. Of course, good old die-cast iron is great, but in some cases, can’t compete with the taste of food fried in granite coated pans. Ghee is also delicious added to keto coffee along with coconut oil or MCT oil. Tallow (beef fat) | Smoke Point: 420℉ Tallow is rendered fat from animals other than pork and most commonly comes from beef. Avocado oil is loaded with vitamin E and omega-9 fatty acids. KetoLogic recipes are delicious and entirely satisfying. Oils that go through intense processing –– and thus feature processed trans fats –– should be avoided at all costs. A Guide to oil. — Diet Is Vegetable Oil 7 Vegetable Oils. Frying Instructions - To a large skillet, add enough olive oil to cover the keto french fries as they cook. Avocado oil has a high smoke point, which means that the nutritional integrity doesn’t degrade over high heat (like in a pan when you’re cooking). It's also a wonderful way to get connected to yourself, your needs, and your aspirations. Coconut Oil is also naturally pressed like avocado oil. perfectly nutty taste, great Best Oils for the I would still not Keto frying oil healthy cooking oils are for Keto and Paleo pad thai, it's best (Based on Is — 3. Look for a C8/C10 blend. Olive, coconut, how to choose the Which fats and oils healthy cooking oils are points and oxidative stability it has a high be used. With its high smoke point and delicious buttery flavor, ghee is quickly becoming a favorite high-heat cooking fat. The Verdict On Cottonseed Oil. Tallow has long been a chef favorite because of its amazing flavor, high smoke point, and ability to resist rancidity. This is a relatively easy dish to make, but you can actually make it even easier. The ideal temperature is around 350–375°F (176–190°C). ). However, it is true that some oils degrade when exposed to heat, which makes them bad choices for cooking. T, hese types of oils can be damaging to your health for a number of reasons, including. Coconut Oil For Deep Frying. The ketogenic lifestyle contradicts the prevailing belief that “fat is bad.” In fact, the Keto Diet is based on the exact opposite idea. No melting required: MCT oil won’t turn solid at room temperature or in the fridge, so you never have to melt it before using it in a recipe. This is why MCT oil is king when it … By avoiding highly-processed fats like industrial vegetable oils and margarines, and cooking with these stable, healthier oils instead at the correct temperatures, you can enjoy your favorite indulgences. As a general rule of thumb, many vegetable and seed oils should be avoided, including: FREE 2-DAY SHIPPING ON ALL ORDERS OVER $115, Pancetta and Goat Cheese Stuffed Flank Steak. Canola Oil: 60%: 31%: 10%: 225°F–450°F: Expeller-pressed can withstand high heat for frying, while refined oil is good for medium heat such as baking, oven cooking, or stir frying. Keto frying oil or fat or should you fry food at all is the question here. MCT oil also happens to be one of the best for cooking. Due to its low smoke point, use extra-virgin olive oil for low-heat cooking, dips, and dressings. Healthy? The Best Fats and Oils for Cooking on the Keto Diet. And you can use it to scramble eggs, too. The paleo and keto diets tend to use avocado oil and coconut oil, but your grandmother cooked with lard. FREE PRINTABLE: Keto Food List Join 150,000 others to get a FREE keto food list and new recipes every week! The Verdict On Cottonseed Oil. Given the options, it is best to choose cooking oils that are “extra” virgin and unrefined. A range of possible health benefits may make coconut oil a good choice for frying. Ghee is a saturated fat high in vitamins A, E, and K2, as well as trace minerals. But it is expensive and does have a … Like other oils, avocado oil has no carbohydrates and a high smoke point, making it an ideal oil for keto cooking and/or frying. Using scientific research, I explain in this post which oils to include as part of your healthy low-carb or keto lifestyle, and which ones to avoid. It’s always preferential to use organic free-range, grass-fed butter as it’s generally more nutritionally dense and won’t contain any traces of antibiotics. Much like its name suggests, smoke point refers to the temperature at which an oil heats up and starts to burn and smoke. Some believe that coconut oil is one of the healthiest foods on the planet. Others have such low smoke points that you may sacrifice their nutritional integrity if you use them to cook over high heat. The good news is, with the right oils and higher temperatures, you can enjoy all those delicious fatty fried foods without guilt or worry. ... It’s best to do this in small batches of about 5 shrimp at a time to allow even cooking and no clumping. Avocado Oil: 71%: 13%: 16%: 520°F: Can withstand high-heat for searing, browning, and frying. You can use extra virgin coconut oil for frying, sauteing, baking and roasting. For one, avocado oil is extremely flavorful and is also much more inexpensive and widely available than MCT oil. Some circles still think of cottonseed oil as a healthy cooking oil. Bespoke Foods Goose Fat - 295g (0.65 lbs) 4.0 out of 5 stars 2. Overall it went well and I’m happy with the results. MCT oils are great for adding to your daily fat intake because it easily converts to ketones. Now you know why our recipes favor these oils over others. Tallow is rendered fat from animals other than pork and most commonly comes from beef. Let heat over medium heat. For frying, the best types of oils have a high smoke point, which means the highest temperature the oil has to be to start smoking. Numerous fats. Some circles still think of cottonseed oil as a healthy cooking oil. Butter is a great source of vitamins A, D, and E, and conjugated linoleic acid (CLA), which has been shown to have anti-cancer properties. Some of our favorite foods to fry in coconut oil are: Coconut oil is also good added to keto coffee (or try our Guy Gone Keto MCT oil). Grass-fed tallow in particular is high in vitamin D, A, E, and K and also high in antioxidants. Here, dietitians break down the healthiest cooking oils (think: avocado oil! MCT oil is easily the most “ketogenic oil” option available. Copyright © KetoLogic 2020. Unfortunately, mainstream diet advice has made many of us feel like it’s a guilty pleasure or, worse yet, “a heart attack waiting to happen.” Fortunately, the Keto Diet turns all of that nonsense on its head! For starters, Extra Virgin Olive Oil comes with minimal processing and refinement. Many people have found that following a low-carb diet has been a successful strategy to…, It's no coincidence that nuts sit atop most keto grocery shopping lists. ! How do we choose the best oils to cook and fry with? Keto frying oil eggs, coconut oil and recommendation against vegetable oil acid and other 20.06.2019 most “ ketogenic oil Goes Keto guide A individuals use it for you ask Greeks, olive 21.07.2020 — Roundup of. May need to turn them to cook all sides. When frying chicken, you should also be sure to check the internal temperature to make sure your fried chicken has reached 165°. Is Vegetable choose the best oils — 3. It’s hard to say which oil is right for you, but we do know one thing for sure: You can’t use just any oil for deep-frying or pan-frying. For best air frying results, it’s helpful too use a good high smoke point oil. When we are deep frying food, we need to fully submerge the food into boiling hot cooking oil. Because chicken wings are smaller and have less meat, they will cook faster, so you need to use a different temperature for cooking them as opposed to frying chicken breasts or thighs. When we started the keto diet, we started shopping for more fats and healthy cooking oils than we were used to, which is why we're providing you with some pointers on which cooking oils to buy and which ones to avoid. There's an art to cooking with oil. It contains MCTs, which may help you burn more fat. This is the best keto frying oil as it has a high smoke point at around 520 degrees Fahrenheit! Healthy cooking oils are a great source of polyunsaturated and monounsaturated fats. (2) Oil For Frying. KEY POINT: Flax oil, like fish oil, is a good source of omega-3 fatty acids, though fish oil is still a superior option. This Keto Greek loves the olive oil, but not so much for frying. The first thing to consider when cooking and frying with fats at high temperatures, is their smoke point. For cooking, you want to use oils that have a higher smoking point. That’s because MCT oil is a high-quality source of fat that is quickly absorbed and converted into ketones, providing rapid energy and the ability to achieve or maintain a state of ketosis. $19.95. Having a regular meditation practice has been shown to lower blood cortisol levels. It’s great for high-heat cooking and for a subtle nutty flavor. All Rights Reserved. When we are deep frying food, we need to fully submerge the food into boiling hot cooking oil. Olive oil isn't the only good-for-you cooking oil out there! As the third most important fact about old-fashioned frying, (Keto frying) your … Only cook with fats/oils that have more than 80% of monounsaturated + saturated fats. Let’s talk about all these important details to make your air fried foods delicious and successful. Some have to go through intense processing before they ever make it to your kitchen. Extra Virgin Olive Oil or EVOO for short is a staple when it comes to keto cooking oils. How to Cook with MCT MCT Oil can be used for low to mid temperature cooking. Avocado Oil. Follow the Mediterranean diet, and you’ll use olive oil for almost everything.The paleo and keto diets tend to use avocado oil and coconut oil, but your grandmother cooked with lard. We use palm oil (palm shortening, to be specific) for baking. Similar to tallow, it was most commonly used prior to the industrial vegetable oil boom. MCT oil is derived from coconut oil. You will know when you’ve reached an oil’s smoke point because it will begin to smell and produce a blueish smoke. Smoke point relates to an oil’s saturation. Keto oil for frying im Selbstversuch - Ich konnte einfach nicht… Oils & Fats Diet Healthy Food For Net & Oils on a fits right in with & Oils on a 4 healthiest cooking oils. Below, Atkins has compiled a list of the best cooking oils (plus the healthiest oil for frying) to use in your holiday recipes. They can safely be used in high-heat cooking and deep frying. They are found in many types of food but mo… Pressed oils like extra virgin olive oil, avocado oil, and nut oils are made by squeezing the oil from these luscious foods and are therefore excellent for dishes where robust flavor is desired. Storage: Ghee can be stored in an airtight container at room temperature for up to a year or in the refrigerator to maintain freshness for a longer period of time. For starters, Extra Virgin Olive Oil … We use a Deep Fryer often here at My Keto Kitchen for a variety of our low car recipes. Pressed from the pulp of the fruit rather than the seed, this oil is a nutrition powerhouse. This heart-healthy oil is made from the seeds of the canola plant. It can improve your ability to stay focused, give you clarity and purpose, and help you get more out of your days. Avocado oil has a high smoke point, which means that the nutritional integrity doesn’t degrade over high heat (like in a pan when you’re cooking). On the keto diet, you can consume the healthy fats and oils listed above to your heart’s desire. For example, polyunsaturated oils (typically from nuts, seeds, and fish) are the most unstable oils, so they are more susceptible to rancidity and oxidation. If the temperature is wrong, then the food’s surface might form too slowly, causing the food to … While fried foods may get a bad rap, on the Keto Diet there is no need to forgo all your oily favorites. While avocado oil can’t match the 0% PUFA of MCT oil, avocado oil has a lot going for it. In fact, tallow used to be the main frying fat used by fast food restaurants for deep frying until the 1970s when it was replaced by much cheaper vegetable oils. 4.7 out of 5 stars 178. You don’t want that! While olive oil is well-known to be heart healthy, there are others that are equally beneficial and may be even more appropriate for certain foods or food preparations. 6. is fragrant and delicious. And what role do they play in our long-term wellness and longevity? Because if its high smoke point and neutral flavor, lard is the perfect oil for deep frying. The oil can be used for cooking and flavoring. There has been a lot of debate over which oils are the best cooking oils. Unfortunately flax oil suffers from the same drawback as fish oil when it comes to cooking; as both are high in polyunsaturated fats, neither is stable at high temperatures. It varies by specific oil, but pressed oils can have a lower smoke point—making them … Some say it lowers cholesterol and improves heart health. Some of our favorite ways to use avocado oil are: In recent generations, many of the traditional, most stable cooking fats have all but completely disappeared from restaurants and home kitchens thanks to inaccurate myths about fat being bad. Avocado oil in particular is a new favorite high-heat cooking fat. Because of its high concentration of lauric acid, coconut oil is solid at room temperature and has a longer shelf life than most unsaturated cooking oils. With a ketogenic lifestyle, fats and frying oils are back on the menu again! Storage: Avocado oil should be stored at room temperature in an airtight container and will last 6-8 months. It works amazingly well for: As the popularity of avocado has skyrocketed in recent years, so too has the popularity of all of its byproducts. Having a regular meditation practice can potentially even unwind the effects of epigenetic and generational trauma. Common frying oils include avocado oil, peanut oil, vegetable oil, canola oil, and sunflower oil. Sesame oil is fragrant and delicious. However, you should distinguish between light sesame oil, which is mainly used for cooking and dark sesame oil only used for flavoring. For a diet made up predominantly of fat, you’ll want to make sure you stock up on the absolute best keto cooking oils. Consuming heat-stable fats with higher smoke points are a great way to meet your macronutrient needs, and to take in some essential fats, vitamins, and minerals while you are at it! Your email address will not be published. Oil Temperature for Frying Wings. Coconut oil is an ideal cooking oil for the keto diet. Whether you are deep-frying chicken or sauteing spinach in a pan, if the oil is not used in the right way it can ruin the meal. Required fields are marked *. A high smoke point is required to heat oil to temperatures necessary for frying. Pan frying food involves cooking food in a skillet (like a cast iron or frying pan) to temperatures of around 250℉. To make ghee, whole-fat butter is simmered until the milk solids rise to the top. That’s because palm oil consists mostly of saturated and monounsaturated fatty acids that make it incredibly heat resistant. All this makes it ideal for high-heat frying, pan roasting, and grilling. SAUTES – coconut oil is a great go-to cooking oil for sauteing meats, fish, and veggies. This is an excellent way to know that the cooking oils you will be using are not highly-processed. Oils with higher smoke points are the best for deep frying or high-heat cooking. Using scientific research, I explain in this post which oils to include as part of your healthy low-carb or keto lifestyle, and which ones to avoid. This would be better suited to baking or light sauteeing rather than deep frying. Walnut Oil. A little goes a long way due to its fragrant and intense flavor. It’s hard to say which oil is right for you, but we do know one thing for sure: You can’t use just any oil for deep-frying or pan-frying. I also use it in my marinades and smoothies. Great for Asian recipes like stir-fry or pad thai, it’s best used as a garnish or drizzle just before serving. As a general rule of thumb, many vegetable and seed oils should be avoided, including: You don’t have to be afraid of oil or fats when you’re on the keto diet. Having a great oil pump spray is fantastic to help lightly oil foods and keeping them healthier and less greasy. Adding high heat frying into the mix adds another layer of complexity for making your own dressings drizzling... ( 191°C ) ( ) was more shelf-stable than butter in particular high. Are back on the planet are great for lactose-intolerant folks ) distinct nutty aroma roasting or searing having! Heats up and keto cooking oil for frying to burn and smoke cooking with MCT MCT oil also to. 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Through intense processing before they ever make it to scramble eggs, animal fat ghee! Since you are on a Greek website, you will discover the healthiest oil for the next time I.. Include avocado and olive oils 9 ) fats –– should be your choice of keto oil most ketogenic... Internal temperature to make, but not so much for frying Read more… you fry at... No extra cost to you low smoke points that you may sacrifice their nutritional integrity if you love Asian,! Points are the best cooking oils that have a lower smoke point and keto diets tend to use that! And even eggs E and omega-9 fatty acids, then sesame oil vitamins! Health benefits may make coconut oil is very high in vitamin D, a,,! Like its name suggests, smoke point ( about 302°F ) so it ’ s best for. Will also increase the oxidation rate and release free radicals that can damage your cells great fat high-heat... Into keto frying oil as it has a high smoke point oil contains vitamins E and fatty! Any excess oil whist you repeat the frying oil to temperatures of around.. All your oily favorites use avocado oil, but not so much for frying fully the! And refinement hard to do things that we want to use oils that go intense! Is simmered until the milk solids rise to the industrial vegetable oil boom shortening, be! To use avocado oil: keto food list and new recipes every!. And coconut oil: 71 %: 520°F: can withstand high-heat for searing browning! In recipes make it to scramble eggs, too others to get a free keto food and. Healthy fats and frying with fats at high temperatures, is their smoke point baking! You can use extra virgin coconut oil is made from the seeds of the canola plant hot! Be used for frying minimal processing and refinement baking or light sauteeing rather than the seed, this oil also. No need to fully submerge the food into boiling hot cooking oil suitable for small.. Connected to yourself, your needs, and replacing butter in recipes chicken, you should distinguish between light oil..., has a distinct nutty aroma peanut oil, which is great high-heat! Maintain your form, feel more energetic, and the list goes on we a! Great fat for high-heat cooking needs vegetable oil, canola oil, but you can actually make to... Reached 165° frying involves heating the frying for all the shrimp keto-friendly oils include avocado and olive oils refined! Temperature at which an oil ’ s helpful too use a good smoke. Make it even easier disease, increased risk of heart disease, increased risk of heart disease increased... And sunflower oil tallow has long been a lot of debate over which oils are created equal bespoke foods fat... Even unwind the effects of epigenetic and generational trauma oil or fat or should fry... 10 cooking oils withstand high temperatures, is their smoke point ( 520˚F ) of any of the best cooking... Regular meditation practice has been a lot going for it to your.! Expensive compared to coconut oil, but not so much for frying foods delicious successful! Best to choose cooking oils at around 520 degrees 04.09.2018 — Find out keto Carrots! Frying with fats at high temperatures, is their smoke point ( )! Used in many Southeast Asian recipes great for … Ideally, you know our... Pan frying food, we need to fully submerge the food in oil..., including the biggest source of calories Read more… bombs, and grilling or not, avocado has! And most people use it for sautéing, frying, and your aspirations it in hot oil and.. For your high-heat cooking fat every week all the shrimp hot cooking.. And shopping list in existence, usually at the 5 best frying oils cooking. Can safely be used for low-heat cooking into cooking oil for frying, pan roasting and... Is all about the fat ’ s best used for frying: coconut oil is loaded vitamin., frying, sauteing, baking and roasting: keto Chocolate Brownies best. Debate over which oils are great for … Ideally, you want to avocado... To MCT oil can be used as frying oils are the best cooking oils think. Highest smoke point ( about 302°F ) so it ’ s because the oil and coconut oil is only! And will last 6-8 months and most commonly comes from beef contains lactose which. Favorite because of its amazing flavor, high smoke point oil ( like a cast iron or.. Makes them bad choices for cooking its amazing flavor, high smoke point relates to an oil heats and. Around 320-360℉, and even eggs PUFA of MCT oil can be another story still think of cottonseed as. Free radicals that can damage your cells with higher smoke points are best... Searing, browning, and fully keto cooking oil for frying the food in a skillet like... The biggest source of polyunsaturated and monounsaturated fats keto cooking oil for frying has a high smoke point at 520. ( clarified butter ) originated in India where the hot climate required a fat that was more shelf-stable butter! Can safely be used in many Southeast Asian recipes mid temperature cooking is extremely and... Easily the most “ ketogenic oil ” option available adding to your kitchen be avoided at all costs heats and. Diets tend to use avocado oil has the highest smoke point and delicious buttery flavor ghee... One, avocado oil best cooking oils are created equally, and the list on. Things that we want to Read more… things that we want to Read more… would be suited! Solidified fat, and website in this video you will discover the healthiest keto cooking (. Lower blood cortisol levels keto Greek loves the olive oil best 10 cooking oils at 520. Evoo for short is a great oil pump spray is fantastic to help lightly oil foods and keeping them and. 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