Difference between revisions of "Oil"

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 +
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>
 +
<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&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><span class="t2bc"><b>Bold Red</b></span> = Smoke point of at least 400&deg; 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>
 +
<div class="sec"><img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt="">
 +
<table width="98%" border="0" cellspacing="0" cellpadding="0" align="center">
 +
<tr><td>
 +
 +
  <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]]

Revision as of 14:14, 4 May 2012

See also :

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!

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:
  • Bold Red = Smoke point of at least 400° F.
  • Highlighted = Consider for healthy cooking.
  • +++ = 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?

<img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt="">
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  • 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.

</div>