Difference between revisions of "Oil"
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− | + | See also : | |
+ | * [[Omega-3 fatty acids]] | ||
+ | * [[Omega-6 fatty acids]] | ||
+ | *[[Oil pulling]] <br> | ||
+ | ==Special Precautions of Oil== | ||
+ | The misdirected war on saturated fats has convinced millions of people that unsaturated vegetable oils are a healthy alternative. A heart-healthy diet does NOT exclude saturated fat; rather, an appropriate balance of saturated, polyunsaturated and monounsaturated fats is best. Only a mixed-fat diet promotes a healthful ratio of LDL to HDL—the “good” cholesterol—and lowers the risk of heart disease. Not only do many vegetables oils turn rancid quickly, which means they are toxic, but many of them also contain high levels of omega-6 fatty acids which, apart from omega-3 fatty acids, can cause severe health problems like heart disease and cancer. Whenever an oil is heated, it undergoes a partial or complete chemical breakdown, which leads to it becoming somewhat rancid. This heat-induced process transforms formerly healthy oils into dangerous oils, which are most often carcinogens. This happens regardless of their original nutrient content. Polyunsaturated fats are the absolute worst oils to use when cooking because these omega-6-rich oils are highly susceptible to heat damage.This category includes common vegetable oils such as: | ||
+ | *Corn | ||
+ | *Soy | ||
+ | *Safflower | ||
+ | *Sunflower | ||
+ | *Canola | ||
+ | [[Olive Oil]] is NOT good for cooking. It should really only be used cold, typically drizzled on salads and other food.Due to its chemical structure and a large amount of unsaturated fats, cooking makes extra-virgin olive oil very susceptible to oxidative damage. However, during this interview I learned that extra-virgin olive oil has a significant draw-back even when used cold – it’s still extremely perishable! | ||
− | + | <h1 align="center"><font face="Arial, Helvetica, sans-serif" size="+3">HEALTHY COOKING OILS</font> | |
− | + | </h1> | |
− | + | <table width="98%" border="0" cellspacing="0" cellpadding="0" align="center"> | |
− | + | <tr class="t2" align="center"> | |
− | + | <td> | |
− | + | </td> | |
− | + | </tr> | |
− | + | </table> | |
− | + | <br> | |
− | + | ||
− | + | <table class="t4" width="98%" border="3" cellspacing="2" cellpadding="1" align="center"> | |
− | + | <tr class="t1" align="center"> | |
+ | <td> | ||
+ | <div>Type</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Taste</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Smoke Point</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Fat Type</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Healthy</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Cooking</div> | ||
+ | </td> | ||
+ | <td> | ||
+ | <div>Stays<br> | ||
+ | Fresh</div> | ||
+ | </td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Avocado - refined</td> | ||
+ | <td>Mild</td> | ||
+ | <td>520° F</td> | ||
+ | <td>Monounsaturated (70%)</td> | ||
+ | <td>+++</td> | ||
+ | <td>++</td> | ||
+ | <td>++</td> | ||
+ | </tr> | ||
+ | <tr class="t2bc" align="center"> | ||
+ | <td>Canola - refined</td> | ||
+ | <td>Mild</td> | ||
+ | <td>400° F</td> | ||
+ | <td>Monounsaturated (59%) and Polyunsaturated (30%) plus 9% omega-3 and 20% omega-6 fatty acids (healthy, but not | ||
+ | for cooking)</td> | ||
+ | <td>+++</td> | ||
+ | <td>-</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Coconut</td> | ||
+ | <td>Mildy Nutty</td> | ||
+ | <td>375° F</td> | ||
+ | <td>Saturated (86%)</td> | ||
+ | <td>---</td> | ||
+ | <td>+</td> | ||
+ | <td>+++</td> | ||
+ | </tr> | ||
+ | <tr class="t2" align="center"> | ||
+ | <td>Corn - unrefined</td> | ||
+ | <td>Buttery</td> | ||
+ | <td>320° F</td> | ||
+ | <td>Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking)</td> | ||
+ | <td>+</td> | ||
+ | <td>---</td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2bc" align="center"> | ||
+ | <td>Corn - refined</td> | ||
+ | <td>Mildly Buttery</td> | ||
+ | <td>400° F</td> | ||
+ | <td>Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking)</td> | ||
+ | <td> </td> | ||
+ | <td>--</td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2" align="center"> | ||
+ | <td>Flaxseed</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>225° F</td> | ||
+ | <td>Polyunsaturated (66%) and Monounsaturated (20%) with 53% omega-3 (very healthy, but not for cooking)</td> | ||
+ | <td>+++</td> | ||
+ | <td>---</td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Grapeseed</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>400° F</td> | ||
+ | <td>Polyunsaturated (70%) with 70% omega-6; good source of vitamins (E and others) and antioxidants</td> | ||
+ | <td>+</td> | ||
+ | <td>+</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Olive - unrefined</td> | ||
+ | <td>Fruity</td> | ||
+ | <td>350° F</td> | ||
+ | <td>Monounsaturated (74%) with 72% omega-9; extremely healthy</td> | ||
+ | <td>+++</td> | ||
+ | <td>+</td> | ||
+ | <td>+++</td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Palm - unrefined</td> | ||
+ | <td>Strong</td> | ||
+ | <td>350° F</td> | ||
+ | <td>Saturated (49%) and Monounsaturated (37%)</td> | ||
+ | <td>---</td> | ||
+ | <td>+</td> | ||
+ | <td>+++</td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Palm Kernel</td> | ||
+ | <td>Strong</td> | ||
+ | <td>375° F</td> | ||
+ | <td>Saturated (82%)</td> | ||
+ | <td>---</td> | ||
+ | <td> </td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Peanut - unrefined</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>320° F</td> | ||
+ | <td>Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6</td> | ||
+ | <td>++</td> | ||
+ | <td> </td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Peanut - refined</td> | ||
+ | <td>Mildy Nutty</td> | ||
+ | <td>450° F</td> | ||
+ | <td>Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6</td> | ||
+ | <td>+</td> | ||
+ | <td>+</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Rice Bran</td> | ||
+ | <td>Neutral</td> | ||
+ | <td>490° F</td> | ||
+ | <td>Monounsaturated (39%) and Polyunsaturated (35%); good source of vitamins (E and others) and antioxidants</td> | ||
+ | <td>++</td> | ||
+ | <td>++</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2" align="center"> | ||
+ | <td>Safflower - unrefined</td> | ||
+ | <td>Nutty-corn</td> | ||
+ | <td>320° F</td> | ||
+ | <td>Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking)</td> | ||
+ | <td>-</td> | ||
+ | <td>---</td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2bc" align="center"> | ||
+ | <td>Safflower - refined</td> | ||
+ | <td>Mildly Nutty</td> | ||
+ | <td>450° F</td> | ||
+ | <td>Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking)</td> | ||
+ | <td>-</td> | ||
+ | <td>--</td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2h" align="center"> | ||
+ | <td>Sesame - unrefined</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>320° F</td> | ||
+ | <td>Polyunsaturated (42%) and Monounsaturated (40%) with 41% omega-6; sesamol antioxidant permits heat up to 320°F</td> | ||
+ | <td>+</td> | ||
+ | <td> </td> | ||
+ | <td>++</td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Sesame - refined</td> | ||
+ | <td>Mildy Nutty</td> | ||
+ | <td>400° F</td> | ||
+ | <td>Polyunsaturated (42%) and Monounsaturated (40%)</td> | ||
+ | <td>+</td> | ||
+ | <td>+</td> | ||
+ | <td>++</td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Sunflower - refined</td> | ||
+ | <td>Bland</td> | ||
+ | <td>450° F</td> | ||
+ | <td>Monounsaturated (45%) and Polyunsaturated (40%) with 40% omega-6 (not healthy for cooking)</td> | ||
+ | <td>-</td> | ||
+ | <td> </td> | ||
+ | <td>---</td> | ||
+ | </tr> | ||
+ | <tr class="t2" align="center"> | ||
+ | <td>Sunflower - high-oleic, unrefined</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>320° F</td> | ||
+ | <td>Monounsaturated (84%)</td> | ||
+ | <td> </td> | ||
+ | <td> </td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2bch" align="center"> | ||
+ | <td>Sunflower - high-oleic, refined</td> | ||
+ | <td>Mildly Nutty</td> | ||
+ | <td>450° F</td> | ||
+ | <td>Monounsaturated (84%)</td> | ||
+ | <td>-</td> | ||
+ | <td>+</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2bc" align="center"> | ||
+ | <td>Vegetable (soybean) - refined</td> | ||
+ | <td>Mild</td> | ||
+ | <td>450° F</td> | ||
+ | <td>Polyunsaturated (45%) with 40% omega-6 (not healthy for cooking)</td> | ||
+ | <td>-</td> | ||
+ | <td>-</td> | ||
+ | <td> </td> | ||
+ | </tr> | ||
+ | <tr class="t2" align="center"> | ||
+ | <td>Walnut - unrefined</td> | ||
+ | <td>Nutty</td> | ||
+ | <td>305° F</td> | ||
+ | <td>Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking)</td> | ||
+ | <td>-</td> | ||
+ | <td>---</td> | ||
+ | <td>--</td> | ||
+ | </tr> | ||
+ | <tr class="t2bc" align="center"> | ||
+ | <td>Walnut - refined</td> | ||
+ | <td>Mildy Nutty</td> | ||
+ | <td>400° F</td> | ||
+ | <td>Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking)</td> | ||
+ | <td>--</td> | ||
+ | <td>--</td> | ||
+ | <td>--</td> | ||
+ | </tr> | ||
+ | </table> | ||
+ | <br /> | ||
+ | <table width="98%" border="0" cellspacing="0" cellpadding="0" align="center"> | ||
+ | <tr><td> | ||
+ | <div class="t1"><b>Key:</b></div> | ||
+ | <div class="f1"> | ||
+ | <ul class="f1"> | ||
+ | <li>+++ = Highest rating in the associated category.</li> | ||
+ | <li>--- = Lowest rating in the associated category.</li> | ||
+ | <li><b>Healthy</b> (category) = How healthy is the associated oil at room temperature?</li> | ||
+ | <li><b>Cooking</b> (category) = How healthy is the associated oil at higher temperatures?</li> | ||
+ | <li><b>Stays Fresh</b> (category) = How long before the associated oil turns rancid?</li> | ||
+ | </ul> | ||
+ | <p><b>Facts</b></p> | ||
+ | <ul class="f1"> | ||
+ | <li>The best cooking oil has a high smoke point, does not break down when heated, contains healthy ingredients, lacks unhealthy ingredients and has an appropriate flavor.</li> | ||
+ | <li>All oils are fats (NOT all fats are oils).</li> | ||
+ | <li>All fat has 9-calories per gram. This is true of all oils, too.</li> | ||
+ | <li>There are three basic categories of fat (based on their fatty acid content) -- Monounsaturated, Polyunsaturated and Saturated.</li> | ||
+ | </ul> | ||
+ | <p><b>Health Factors</b></p> | ||
+ | <ul class="f1"> | ||
+ | <li>In general, healthy oils tend to break down into unhealthy chemicals when heated.</li> | ||
+ | <li>Unless heated, the healthiest fat is Monounsaturated fat. It raises the good <acronym title="High-Density Lipoprotein">HDL</acronym> cholesterol ratio.</li> | ||
+ | <li>When heated, Monounsaturated fat tends to break down and become unhealthy.</li> | ||
+ | <li>The unhealthiest fat is Saturated fat. It is associated with the bad, artery-clogging <acronym title="Low-Density Lipoprotein">LDL</acronym> cholesterol, but it is also the most stable when heated.</li> | ||
+ | <li>Trans fatty acids are twice as unhealthy as saturated fats.</li> | ||
+ | <li>Trans fatty acids are in hydrogenated and partially-hydrogenated oils. Avoid them.</li> | ||
+ | <li>Linolenic (Omega-3) and Linoleic (Omega-6) are essential fatty acids. They are healthy (especially Omega-3), but they break down and become unhealthy when heated.</li> | ||
+ | <li>Western countries typically consume too much Omega-6 and not enough Omega-3. They must be balanced.</li> | ||
+ | </ul> | ||
+ | <p><b>Shelf Life</b></p> | ||
+ | <ul class="f1"> | ||
+ | <li>Oils have a relatively short shelf life and become rancid rather quickly. Rancid fats have been associated with atherosclerosis, heart disease and cancer.</li> | ||
+ | <li>Shelf life for cooking oils is about 3-months to 1-year. Exposure to oxygen, heat and light diminish an oil's shelf life.</li> | ||
+ | <li>Refined oils stay fresh longer and can be heated to higher temperatures, but they contain more impurities than unrefined oils.</li> | ||
+ | <li>Saturated fat has the longest shelf life, but it is the most unhealthy fat.</li> | ||
+ | <li>Polyunsaturated fat readily combines with oxygen in the air to become rancid.</li> | ||
+ | <li>Dark cooking oils have shorter shelf lives than light-colored or clear oils.</li> | ||
+ | <li>Anti-oxidants extend an oil's shelf life.</li> | ||
+ | </ul> | ||
+ | </div><br> | ||
+ | </td></tr> | ||
+ | [[Category:Treatments]] | ||
+ | [[Category:Food Therapy]] | ||
+ | [[Category:home remedies]] |
Latest revision as of 09:59, 15 September 2013
See also :
Special Precautions of Oil
The misdirected war on saturated fats has convinced millions of people that unsaturated vegetable oils are a healthy alternative. A heart-healthy diet does NOT exclude saturated fat; rather, an appropriate balance of saturated, polyunsaturated and monounsaturated fats is best. Only a mixed-fat diet promotes a healthful ratio of LDL to HDL—the “good” cholesterol—and lowers the risk of heart disease. Not only do many vegetables oils turn rancid quickly, which means they are toxic, but many of them also contain high levels of omega-6 fatty acids which, apart from omega-3 fatty acids, can cause severe health problems like heart disease and cancer. Whenever an oil is heated, it undergoes a partial or complete chemical breakdown, which leads to it becoming somewhat rancid. This heat-induced process transforms formerly healthy oils into dangerous oils, which are most often carcinogens. This happens regardless of their original nutrient content. Polyunsaturated fats are the absolute worst oils to use when cooking because these omega-6-rich oils are highly susceptible to heat damage.This category includes common vegetable oils such as:
- Corn
- Soy
- Safflower
- Sunflower
- Canola
Olive Oil is NOT good for cooking. It should really only be used cold, typically drizzled on salads and other food.Due to its chemical structure and a large amount of unsaturated fats, cooking makes extra-virgin olive oil very susceptible to oxidative damage. However, during this interview I learned that extra-virgin olive oil has a significant draw-back even when used cold – it’s still extremely perishable!
HEALTHY COOKING OILS
Type
|
Taste
|
Smoke Point
|
Fat Type
|
Healthy
|
Cooking
|
Stays
Fresh |
Avocado - refined | Mild | 520° F | Monounsaturated (70%) | +++ | ++ | ++ |
Canola - refined | Mild | 400° F | Monounsaturated (59%) and Polyunsaturated (30%) plus 9% omega-3 and 20% omega-6 fatty acids (healthy, but not for cooking) | +++ | - | |
Coconut | Mildy Nutty | 375° F | Saturated (86%) | --- | + | +++ |
Corn - unrefined | Buttery | 320° F | Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking) | + | --- | --- |
Corn - refined | Mildly Buttery | 400° F | Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking) | -- | --- | |
Flaxseed | Nutty | 225° F | Polyunsaturated (66%) and Monounsaturated (20%) with 53% omega-3 (very healthy, but not for cooking) | +++ | --- | --- |
Grapeseed | Nutty | 400° F | Polyunsaturated (70%) with 70% omega-6; good source of vitamins (E and others) and antioxidants | + | + | |
Olive - unrefined | Fruity | 350° F | Monounsaturated (74%) with 72% omega-9; extremely healthy | +++ | + | +++ |
Palm - unrefined | Strong | 350° F | Saturated (49%) and Monounsaturated (37%) | --- | + | +++ |
Palm Kernel | Strong | 375° F | Saturated (82%) | --- | ||
Peanut - unrefined | Nutty | 320° F | Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6 | ++ | ||
Peanut - refined | Mildy Nutty | 450° F | Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6 | + | + | |
Rice Bran | Neutral | 490° F | Monounsaturated (39%) and Polyunsaturated (35%); good source of vitamins (E and others) and antioxidants | ++ | ++ | |
Safflower - unrefined | Nutty-corn | 320° F | Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking) | - | --- | --- |
Safflower - refined | Mildly Nutty | 450° F | Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking) | - | -- | --- |
Sesame - unrefined | Nutty | 320° F | Polyunsaturated (42%) and Monounsaturated (40%) with 41% omega-6; sesamol antioxidant permits heat up to 320°F | + | ++ | |
Sesame - refined | Mildy Nutty | 400° F | Polyunsaturated (42%) and Monounsaturated (40%) | + | + | ++ |
Sunflower - refined | Bland | 450° F | Monounsaturated (45%) and Polyunsaturated (40%) with 40% omega-6 (not healthy for cooking) | - | --- | |
Sunflower - high-oleic, unrefined | Nutty | 320° F | Monounsaturated (84%) | |||
Sunflower - high-oleic, refined | Mildly Nutty | 450° F | Monounsaturated (84%) | - | + | |
Vegetable (soybean) - refined | Mild | 450° F | Polyunsaturated (45%) with 40% omega-6 (not healthy for cooking) | - | - | |
Walnut - unrefined | Nutty | 305° F | Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking) | - | --- | -- |
Walnut - refined | Mildy Nutty | 400° F | Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking) | -- | -- | -- |
Key:
Facts
Health Factors
Shelf Life
|