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Oil

10,852 bytes added, 18:14, 4 May 2012

See also :

*[[Oil pulling]] <br>

==Special Precautions of Oil==

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>

<td>

</td>

</tr>

</table>

<br>

<td>

</td>

<td>

<div>Taste</div>

</td>

<td>

<div>Smoke Point</div>

</td>

<td>

</td>

<td>

<div>Healthy</div>

</td>

<td>

<div>Cooking</div>

</td>

<td>

<div>Stays<br>

Fresh</div>

</td>

</tr>

<td>Avocado - refined</td>

<td>Monounsaturated (70%)</td>

</tr>

<td>Canola - refined</td>

<td>Monounsaturated (59%) and Polyunsaturated (30%) plus 9% omega-3 and 20% omega-6 fatty acids (healthy, but not

for cooking)</td>

</tr>

<td>Coconut</td>

<td>Mildy Nutty</td>

<td>Saturated (86%)</td>

</tr>

<td>Corn - unrefined</td>

<td>Buttery</td>

<td>Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking)</td>

</tr>

<td>Corn - refined</td>

<td>Mildly Buttery</td>

<td>Polyunsaturated (55%) and Monounsaturated (28%) with 54% omega-6 (not healthy for cooking)</td>

</tr>

<td>Flaxseed</td>

<td>Nutty</td>

<td>Polyunsaturated (66%) and Monounsaturated (20%) with 53% omega-3 (very healthy, but not for cooking)</td>

</tr>

<td>Grapeseed</td>

<td>Nutty</td>

<td>Polyunsaturated (70%) with 70% omega-6; good source of vitamins (E and others) and antioxidants</td>

</tr>

<td>Olive - unrefined</td>

<td>Fruity</td>

<td>Monounsaturated (74%) with 72% omega-9; extremely healthy</td>

</tr>

<td>Palm - unrefined</td>

<td>Strong</td>

<td>Saturated (49%) and Monounsaturated (37%)</td>

</tr>

<td>Palm Kernel</td>

<td>Strong</td>

<td>Saturated (82%)</td>

</tr>

<td>Peanut - unrefined</td>

<td>Nutty</td>

<td>Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6</td>

</tr>

<td>Peanut - refined</td>

<td>Mildy Nutty</td>

<td>Monounsaturated (46%) and Polyunsaturated (32%) with 32% omega-6</td>

</tr>

<td>Neutral</td>

<td>Monounsaturated (39%) and Polyunsaturated (35%); good source of vitamins (E and others) and antioxidants</td>

</tr>

<td>Safflower - unrefined</td>

<td>Nutty-corn</td>

<td>Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking)</td>

</tr>

<td>Safflower - refined</td>

<td>Mildly Nutty</td>

<td>Polyunsaturated (75%) with 75% omega-6 (not healthy for cooking)</td>

</tr>

<td>Sesame - unrefined</td>

<td>Nutty</td>

<td>Polyunsaturated (42%) and Monounsaturated (40%) with 41% omega-6; sesamol antioxidant permits heat up to 320°F</td>

</tr>

<td>Sesame - refined</td>

<td>Mildy Nutty</td>

<td>Polyunsaturated (42%) and Monounsaturated (40%)</td>

</tr>

<td>Sunflower - refined</td>

<td>Bland</td>

<td>Monounsaturated (45%) and Polyunsaturated (40%) with 40% omega-6 (not healthy for cooking)</td>

</tr>

<td>Sunflower - high-oleic, unrefined</td>

<td>Nutty</td>

<td>Monounsaturated (84%)</td>

</tr>

<td>Sunflower - high-oleic, refined</td>

<td>Mildly Nutty</td>

<td>Monounsaturated (84%)</td>

</tr>

<td>Vegetable (soybean) - refined</td>

<td>Polyunsaturated (45%) with 40% omega-6 (not healthy for cooking)</td>

</tr>

<td>Walnut - unrefined</td>

<td>Nutty</td>

<td>Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking)</td>

</tr>

<td>Walnut - refined</td>

<td>Mildy Nutty</td>

<td>Polyunsaturated (63%) with 53% omega-6 and 10% omega-3 fatty acids (not healthy for cooking)</td>

</tr>

</table>

<br />

<li><span class="t2bc"><b>Bold Red</b></span> = Smoke point of at least 400° F.</li>

<li><span style="background-color:#FFCC99">Highlighted</span> = Consider for healthy cooking.</li>

<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>

</div><br>

</td></tr>

</table>

<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 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>

<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>

<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>

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