Difference between revisions of "Oil"

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(→‎Special Precautions of Oil)
 
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Almost everyone uses oil in some sort of meal. Although there are a variety of types to choose from, depending on the food and flavor of your dish, most oils can come with an additional fatty side and are not necessarily healthy for your body. Also, due to each oil having a different smoking temperature, to reap the benefits some oils are best used in salads. Below are a list of popular oils and the ones you should stay away from.
+
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!
  
−
*Canola oil: This oil is made from the seeds of genetically modified rapeseed. Initially designed for routine use of herbicides during production, Canola generally won’t be labeled organic. The high level of monounsaturated fats found in its base helps to reduce “unhealthy” LDL cholesterol and instead increase “healthy” HDL cholesterol.
+
<h1 align="center"><font face="Arial, Helvetica, sans-serif" size="+3">HEALTHY COOKING OILS</font>
−
*Olive oil: By mechanically pressing olives this oil is produced in large quantities. Like Canola oil, olive oil is high in monounsaturated fatty acids (the highest out of all oils). It offers great protection against heart disease by raising HDL cholesterol. Olive oil also works as premeditate care for treating gallstone formation. It activates the secretion of bile and pancreatic hormones, sometimes better than prescribed drugs. NOTE: olive oil should not be used for cooking because it has a low smoking temperature, which means it can alter the flavor of the food.
+
</h1>
−
*Virgin olive oil: This oil is extremely similar to regular olive oil except that it is produced (usually) with no chemical processing. With it comes powerful anti-oxidants called polyphenols. The naturally occurring antioxidants soak up free radicals before they can oxidize, which prevents the damaging effect of LDL cholesterol to arteries.
+
<table width="98%" border="0" cellspacing="0" cellpadding="0" align="center">
−
*Corn oil: Made from mechanically pressed corn stalks, corn oil is one of the cheapest oils to purchase, and one of the worst for your body and for the environment. Corn oil is high in omega-6 fatty acids, which increase the risk of breast cancer in women and prostate cancer in men.
+
<tr class="t2" align="center">
−
*Safflower oil: This oil is relatively neutral in flavor and has a high smoke point, which makes it a good oil for sautéing.
+
<td>
−
*Peanut oil: Unfortunately many brands are chemically processed, but if you are interested, expeller-pressed brands can be found at specialty stores and online. The high smoke point makes it great for frying and the nutty taste leaves a delicate flavor in many dishes. Peanut oil is also high in monounsaturated fats like olive oil.
+
</td>
−
*Sesame oil: This oil is high in polyunsaturated fats and vitamin E. Although it is used primarily for cooking it can also be used for skin and hair care. Sesame oil also contains two powerful antioxidants, sesamol and sesamin.
+
</tr>
−
*Avocado oil: This light-tasting oil can be used at high temperatures and has a high amount of unsaturated fats. If you haven’t tried cooking with it yet, then allow yourself the pleasure.
+
</table>
−
*Grapeseed oil: It’s high in mono- and polyunsaturates, but can be used as a substitute for olive oil.
+
<br>
−
*Sunflower oil: This mild-flavored oil is high in vitamin E. It has a lower heat temperature so it should not be used for sautéing.
+
 
−
*Ghee: This Indian staple is used in many dishes and makes a great alternative to other oils. The clarified butter is a wonderful source of beta-carotene and vitamins A, D, E, and K.
+
<table class="t4" width="98%" border="3" cellspacing="2" cellpadding="1" align="center">
−
*Coconut oil: people tend to rave over the benefits of Coconut oil and it’s for good reason. By stimulating the thyroid gland, the oil helps to lower cholesterol, making it essential for preventing disease and slowing the way our bodies age. For the same reason, studies show that coconut oil can help with weight loss as well. Coconut oil also contains approximately 40 percent lauric acid—the same acid found in breast milk. The human body takes this acid and converts it into a substance that fights bacterial and viral infections in infants and also can help strengthen the immune system in adults. Not to mention it also makes a great conditioner for your hair!
+
  <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&deg; F</td>
 +
    <td>Monounsaturated (70&#37;)</td>
 +
    <td>+++</td>
 +
    <td>++</td>
 +
    <td>++</td>
 +
  </tr>
 +
  <tr class="t2bc" align="center">
 +
    <td>Canola - refined</td>
 +
    <td>Mild</td>
 +
    <td>400&deg; F</td>
 +
    <td>Monounsaturated (59&#37;) and Polyunsaturated (30&#37;) plus 9&#37; omega-3 and 20&#37; omega-6 fatty acids (healthy, but not
 +
      for cooking)</td>
 +
    <td>+++</td>
 +
    <td>-</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2h" align="center">
 +
    <td>Coconut</td>
 +
    <td>Mildy Nutty</td>
 +
    <td>375&deg; F</td>
 +
    <td>Saturated (86&#37;)</td>
 +
    <td>---</td>
 +
    <td>+</td>
 +
    <td>+++</td>
 +
  </tr>
 +
  <tr class="t2" align="center">
 +
    <td>Corn - unrefined</td>
 +
    <td>Buttery</td>
 +
    <td>320&deg; F</td>
 +
    <td>Polyunsaturated (55&#37;) and Monounsaturated (28&#37;) with 54&#37; 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&deg; F</td>
 +
    <td>Polyunsaturated (55&#37;) and Monounsaturated (28&#37;) with 54&#37; omega-6 (not healthy for cooking)</td>
 +
    <td>&nbsp;</td>
 +
    <td>--</td>
 +
    <td>---</td>
 +
  </tr>
 +
  <tr class="t2" align="center">
 +
    <td>Flaxseed</td>
 +
    <td>Nutty</td>
 +
    <td>225&deg; F</td>
 +
    <td>Polyunsaturated (66%) and Monounsaturated (20&#37;) with 53&#37; 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&deg; F</td>
 +
    <td>Polyunsaturated (70&#37;) with 70&#37; omega-6; good source of vitamins (E and others) and antioxidants</td>
 +
    <td>+</td>
 +
    <td>+</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2h" align="center">
 +
    <td>Olive - unrefined</td>
 +
    <td>Fruity</td>
 +
    <td>350&deg; F</td>
 +
    <td>Monounsaturated (74&#37;) with 72&#37; 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&deg; F</td>
 +
    <td>Saturated (49&#37;) and Monounsaturated (37&#37;)</td>
 +
    <td>---</td>
 +
    <td>+</td>
 +
    <td>+++</td>
 +
  </tr>
 +
  <tr class="t2h" align="center">
 +
    <td>Palm Kernel</td>
 +
    <td>Strong</td>
 +
    <td>375&deg; F</td>
 +
    <td>Saturated (82&#37;)</td>
 +
    <td>---</td>
 +
    <td>&nbsp;</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2h" align="center">
 +
    <td>Peanut - unrefined</td>
 +
    <td>Nutty</td>
 +
    <td>320&deg; F</td>
 +
    <td>Monounsaturated (46&#37;) and Polyunsaturated (32&#37;) with 32&#37; omega-6</td>
 +
    <td>++</td>
 +
    <td>&nbsp;</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2bch" align="center">
 +
    <td>Peanut - refined</td>
 +
    <td>Mildy Nutty</td>
 +
    <td>450&deg; F</td>
 +
    <td>Monounsaturated (46&#37;) and Polyunsaturated (32&#37;) with 32&#37; omega-6</td>
 +
    <td>+</td>
 +
    <td>+</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2bch" align="center">
 +
    <td>Rice Bran</td>
 +
    <td>Neutral</td>
 +
    <td>490&deg; F</td>
 +
    <td>Monounsaturated (39&#37;) and Polyunsaturated (35&#37;); good source of vitamins (E and others) and antioxidants</td>
 +
    <td>++</td>
 +
    <td>++</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2" align="center">
 +
    <td>Safflower - unrefined</td>
 +
    <td>Nutty-corn</td>
 +
    <td>320&deg; F</td>
 +
    <td>Polyunsaturated (75&#37;) with 75&#37; 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&deg; F</td>
 +
    <td>Polyunsaturated (75&#37;) with 75&#37; 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&deg; F</td>
 +
    <td>Polyunsaturated (42&#37;) and Monounsaturated (40&#37;) with 41&#37; omega-6; sesamol antioxidant permits heat up to 320&deg;F</td>
 +
    <td>+</td>
 +
    <td>&nbsp;</td>
 +
    <td>++</td>
 +
  </tr>
 +
  <tr class="t2bch" align="center">
 +
    <td>Sesame - refined</td>
 +
    <td>Mildy Nutty</td>
 +
    <td>400&deg; F</td>
 +
    <td>Polyunsaturated (42&#37;) and Monounsaturated (40&#37;)</td>
 +
    <td>+</td>
 +
    <td>+</td>
 +
    <td>++</td>
 +
  </tr>
 +
  <tr class="t2bch" align="center">
 +
    <td>Sunflower - refined</td>
 +
    <td>Bland</td>
 +
    <td>450&deg; F</td>
 +
    <td>Monounsaturated (45&#37;) and Polyunsaturated (40&#37;) with 40&#37; omega-6 (not healthy for cooking)</td>
 +
    <td>-</td>
 +
    <td>&nbsp;</td>
 +
    <td>---</td>
 +
  </tr>
 +
  <tr class="t2" align="center">
 +
    <td>Sunflower - high-oleic, unrefined</td>
 +
    <td>Nutty</td>
 +
    <td>320&deg; F</td>
 +
    <td>Monounsaturated (84&#37;)</td>
 +
    <td>&nbsp;</td>
 +
    <td>&nbsp;</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2bch" align="center">
 +
    <td>Sunflower - high-oleic, refined</td>
 +
    <td>Mildly Nutty</td>
 +
    <td>450&deg; F</td>
 +
    <td>Monounsaturated (84&#37;)</td>
 +
    <td>-</td>
 +
    <td>+</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2bc" align="center">
 +
    <td>Vegetable (soybean) - refined</td>
 +
    <td>Mild</td>
 +
    <td>450&deg; F</td>
 +
    <td>Polyunsaturated (45&#37;) with 40&#37; omega-6 (not healthy for cooking)</td>
 +
    <td>-</td>
 +
    <td>-</td>
 +
    <td>&nbsp;</td>
 +
  </tr>
 +
  <tr class="t2" align="center">
 +
    <td>Walnut - unrefined</td>
 +
    <td>Nutty</td>
 +
    <td>305&deg; F</td>
 +
    <td>Polyunsaturated (63&#37;) with 53&#37; omega-6 and 10&#37; 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&deg; F</td>
 +
    <td>Polyunsaturated (63&#37;) with 53&#37; omega-6 and 10&#37; 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:
  • +++ = Highest rating in the associated category.
  • --- = Lowest rating in the associated category.
  • Healthy (category) = How healthy is the associated oil at room temperature?
  • Cooking (category) = How healthy is the associated oil at higher temperatures?
  • Stays Fresh (category) = How long before the associated oil turns rancid?

Facts

  • 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.
  • All oils are fats (NOT all fats are oils).
  • All fat has 9-calories per gram. This is true of all oils, too.
  • There are three basic categories of fat (based on their fatty acid content) -- Monounsaturated, Polyunsaturated and Saturated.

Health Factors

  • In general, healthy oils tend to break down into unhealthy chemicals when heated.
  • Unless heated, the healthiest fat is Monounsaturated fat. It raises the good <acronym title="High-Density Lipoprotein">HDL</acronym> cholesterol ratio.
  • When heated, Monounsaturated fat tends to break down and become unhealthy.
  • 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.
  • Trans fatty acids are twice as unhealthy as saturated fats.
  • Trans fatty acids are in hydrogenated and partially-hydrogenated oils. Avoid them.
  • 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.
  • Western countries typically consume too much Omega-6 and not enough Omega-3. They must be balanced.

Shelf Life

  • Oils have a relatively short shelf life and become rancid rather quickly. Rancid fats have been associated with atherosclerosis, heart disease and cancer.
  • Shelf life for cooking oils is about 3-months to 1-year. Exposure to oxygen, heat and light diminish an oil's shelf life.
  • Refined oils stay fresh longer and can be heated to higher temperatures, but they contain more impurities than unrefined oils.
  • Saturated fat has the longest shelf life, but it is the most unhealthy fat.
  • Polyunsaturated fat readily combines with oxygen in the air to become rancid.
  • Dark cooking oils have shorter shelf lives than light-colored or clear oils.
  • Anti-oxidants extend an oil's shelf life.

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