Difference between revisions of "Oil"

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[[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!
 
[[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!
  
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==The benefits of Oil are==
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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.
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*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.
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*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.
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*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.
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*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.
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*Safflower oil: This oil is relatively neutral in flavor and has a high smoke point, which makes it a good oil for sautéing.
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*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.
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*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.
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*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.
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*Grapeseed oil: It’s high in mono- and polyunsaturates, but can be used as a substitute for olive oil.
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*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.
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*[[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.
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*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!
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<img src="logo20050220c.gif" width="136" height="136" border="0" align="left" hspace="12" alt="Healthy Cooking Oils">
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<h1 align="center"><font face="Arial, Helvetica, sans-serif" size="+3">HEALTHY COOKING OILS</font></h1>
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<h5 align="center"><font face="Arial, Helvetica, sans-serif" size="+1">Essentials of Healthy Cooking Oils</font></h5>
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<div class="toc" align="center">
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  <a href="#table">table</a> | <a href="#considerations">considerations</a> | <a href="#links">links</a> | <a href="#news">news</a> | <a href="#contact">contact</a>
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  <tr class="t1" align="center">
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    <td>
 +
      <div>Type</div>
 +
    </td>
 +
    <td>
 +
      <div>Taste</div>
 +
    </td>
 +
    <td>
 +
      <div>Smoke Point</div>
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    </td>
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    <td>
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      <div>Fat Type</div>
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    </td>
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    <td>
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      <div>Healthy</div>
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    </td>
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    <td>
 +
      <div>Cooking</div>
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    </td>
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    <td>
 +
      <div>Stays<br>
 +
        Fresh</div>
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    </td>
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  </tr>
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  <tr class="t2bch" align="center">
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    <td>Avocado - refined</td>
 +
    <td>Mild</td>
 +
    <td>520&deg; F</td>
 +
    <td>Monounsaturated (70&#37;)</td>
 +
    <td>+++</td>
 +
    <td>++</td>
 +
    <td>++</td>
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  </tr>
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  <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>
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  <tr class="t2" align="center">
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    <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>
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    <td>---</td>
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  </tr>
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  <tr class="t2bc" align="center">
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    <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>
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  </tr>
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  <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>
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<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>
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</table>
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<a name="considerations"></a>
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<table width="98%" border="0" cellspacing="0" cellpadding="0" align="center">
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<tr><td>
 +
<div class="sec"><img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> <b>Considerations</b></div>
 +
<div class="in1">
 +
  <p><b>Oil Overview</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>
 +
</table>
 +
 
 +
 
 +
 
 +
<a name="links"></a>
 +
 
 +
<table width="98%" border="0" cellspacing="0" cellpadding="0" align="center">
 +
<tr><td>
 +
<div class="sec"><img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> <b>Links</b></div>
 +
<div class="in1">
 +
<p><b>Internal Links</b></p>
 +
<ul class="f1">
 +
  <li><a href="http://www.tosasoft.com/cookingoils/avocado/" title="Avocado Oil at www.tosasoft.com" target="_blank">Avocado Oil</a></li>
 +
  <li><a href="http://www.tosasoft.com/cookingoils/canola/" title="Canola Oil at www.tosasoft.com" target="_blank">Canola Oil</a></li>
 +
</ul>
 +
<p><b>External Links</b></p>
 +
<ul class="f1">
 +
  <!--  <li><a href="http://www.cyberbreezes.com/health/oils.htm" title="Healthy Cooking Oils at www.cyberbreezes.com" target="_blank">Healthy Cooking Oils</a></li> -->
 +
  <li><a href="http://www.askdrsears.com/html/4/t043800.asp" title="All About Oils at www.askdrsears.com" target="_blank">All About Oils</a></li>
 +
  <li><a href="http://www.mercola.com/2003/oct/15/cooking_oil.htm" title="What Oil Should You be Cooking With, and Which Should You Avoid? at www.mercola.com" target="_blank">What Oil Should You be Cooking With, and Which Should You Avoid?</a></li>
 +
  <li><a href="http://www.aurorahealthcare.org/yourhealth/healthgate/getcontent.asp?URLhealthgate=%2213977.html%22" title="Demystifying oil at www.aurorahealthcare.org" target="_blank">Demystifying oil</a></li>
 +
  <li><a href="http://www.hormel.com/templates/knowledge/knowledge.asp?catitemid=42&amp;id=568" title="Oils and Fats Introduction at www.hormel.com" target="_blank">Oils and Fats Introduction</a></li>
 +
  <li><a href="http://www.rwood.com/Articles/Saturated_Fats.htm" title="Healing with Food, Natural Cooking, Vegetable Oil Guide at www.rwood.com" target="_blank">Healing with Food, Natural Cooking, Vegetable Oil Guide</a></li>
 +
  <li><a href="http://www.survival-center.com/foodfaq/ff10-fat.htm" title="The Food Storage Faq - Fats and Oils at www.survival-center.com" target="_blank">The Food Storage Faq - Fats and Oils</a></li>
 +
  <li><a href="http://www.healthgoods.com/Education/Nutrition_Information/General_Nutrition/what_know_triglycerides.htm" title="What You Should Know About Triglycerides and Fatty Acids at www.healthgoods" target="_blank">What You Should Know About Triglycerides and Fatty Acids</a></li>
 +
  <li><a href="http://www.nal.usda.gov/fnic/foodcomp/search/index.html" title="USDA Nutrient Database at www.usda.gov" target="_blank">USDA Nutrient Database</a></li>
 +
</ul>
 +
</div><br>
 +
</td></tr>
 +
</table>
 +
 
 +
 
 +
 
 +
<a name="news"></a>
 +
 
 +
<table width="98%" border="0" cellspacing="0" cellpadding="0" align="center">
 +
<tr><td>
 +
<div class="sec"><img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> <b>Cooking Oil News</b></div>
 +
<div class="in1">
 +
<p><b>Yahoo! News</b></p>
 +
<ul class="f1">
 +
 
 +
 
 +
 
 +
<li><p><a href="http://www.wtvr.com/news/wtvr-amp-up-your-arsenal-of-healthy-cooking-oil-20120125,0,5870635.story?track=rss" target="_blank">Amp up your arsenal of healthy cooking oil</a><br>
 +
  <font size="-1" color="gray">01/25/2012 10:38 PM</font><br>
 +
  <font size="-1">(CBS) You&#39;ve probably heard several reports about the health benefits of olive oil, but there are a wide variety of other healthy oils on the market as well, each with its own health benefits.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://news.yahoo.com/frying-olive-sunflower-oil-ok-heart-study-finds-001215929.html" target="_blank">Frying With Olive, Sunflower Oil OK for Heart, Study Finds</a><br>
 +
  <font size="-1" color="gray">01/25/2012 11:48 PM</font><br>
 +
  <font size="-1">TUESDAY, Jan. 24 (HealthDay News) -- Researchers in Spain have some good news for people who enjoy eating fried food: Cooking in olive or sunflower oil is not linked to heart disease or premature death.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://news.yahoo.com/sesame-oil-154756770.html" target="_blank">Sesame oil: What it is and how to use it</a><br>
 +
  <font size="-1" color="gray">01/24/2012 10:47 AM</font><br>
 +
  <font size="-1">Maybe it&#39;s time to look beyond claims of virginity in the oil aisle.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://www.philly.com/philly/restaurants/20120126_Beyond_olive_oil__Sesame_can_impart_a_nutty_flavor.html" target="_blank">Beyond olive oil: Sesame can impart a nutty flavor</a><br>
 +
  <font size="-1" color="gray">01/25/2012 10:08 PM</font><br>
 +
  <font size="-1">Maybe it&#39;s time to look beyond claims of virginity in the oil aisle. Because you see, our 20-year love affair with olive oil has had fallout. We&#39;ve forgotten that there&#39;s a whole world of oils that don&#39;t come from the olive tree. And they can do a heck of a lot more than just saute and make a fine dressing.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://news.yahoo.com/love-fried-foods-fying-olive-oil-may-spare-131105972.html" target="_blank">Love fried foods? Fying in olive oil may spare your heart</a><br>
 +
  <font size="-1" color="gray">01/25/2012 08:11 AM</font><br>
 +
  <font size="-1">Debunking the long-held belief that fried foods spell disaster for your cardiovascular health, a new study finds that as long as you use olive or sunflower oil, fried foods may not be so bad after all.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://www.bbc.co.uk/go/rss/int/news/-/news/health-16691754" target="_blank">&#39;Fry food in olive oil&#39; heart tip</a><br>
 +
  <font size="-1" color="gray">01/24/2012 07:07 PM</font><br>
 +
  <font size="-1">Eating fried food is not bad for the heart, as long as you use olive or sunflower oil to make it, experts suspect.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://www.hispanicbusiness.com/2012/1/25/frying_with_olive_or_sunflower_oil.htm" target="_blank">Frying With Olive or Sunflower Oil Doesn&#39;t Affect Heart, Study Says</a><br>
 +
  <font size="-1" color="gray">01/25/2012 05:47 PM</font><br>
 +
  <font size="-1">Food fried in olive or sunflower oil was not linked to heart disease or premature death, researchers in Spain found. Professor Pillar Gullah-Castillo of Autonomous University of Madrid surveyed the cooking methods of 40,757 adults ages 29-69 over an 11-year period.</font><br>
 +
  </p></li>
 +
 
 +
 
 +
 
 +
<li><p><a href="http://www.medicalnewstoday.com/articles/240753.php" target="_blank">Frying Food in Olive or Sunflower Oil Better For Heart</a><br>
 +
  <font size="-1" color="gray">01/26/2012 10:16 AM</font><br>
 +
  <font size="-1">According to a study published on bmj.com, heart disease or premature death is not associated with consuming food fried in sunflower or olive oil. The study was conducted in Spain, a country in the Mediterranean where sunflower or olive oil is used for frying. The researchers stress that their results would probably not be the same in countries which primarily use solid and re-used oils for ...</font><br>
 +
  </p></li>
 +
 
 +
 
 +
</ul>
 +
 
 +
<p><b>Archive</b></p>
 +
<ul class="f1">
 +
  <li><p><b>Food manufacturers have until Jan. 1, 2006, to list trans fat on the nutrition label.</b><br>
 +
      <font size="-1">&quot;On July 9, 2003, FDA issued a regulation requiring manufacturers to list trans fatty acids, or trans fat, on the Nutrition Facts panel of foods and some dietary supplements.
 +
      With this rule, consumers have more information to make healthier food choices that could lower their consumption of trans fat as part of a heart-healthy diet.
 +
      Scientific reports have confirmed the relationship between trans fat and an increased risk of coronary heart disease.&quot;<br>
 +
      <a href="http://www.fda.gov/oc/initiatives/transfat/" target="_blank">http://www.fda.gov/oc/initiatives/transfat/</a><br>
 +
      <a href="http://www.cfsan.fda.gov/~dms/transfat.html" title="Additional information about Trans Fats from the FDA" target="_blank">http://www.cfsan.fda.gov/~dms/transfat.html</a></font>
 +
      </p></li>
 +
 
 +
</ul>
 +
 
 +
</div><br>
 +
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Revision as of 03:56, 27 January 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!

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HEALTHY COOKING OILS

Essentials of Healthy Cooking Oils
 <a href="#table">table</a> | <a href="#considerations">considerations</a> | <a href="#links">links</a> | <a href="#news">news</a> | <a href="#contact">contact</a>




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<a name="table"></a>

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?


<a name="considerations"></a>

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

Oil Overview

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

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

Yahoo! News

  • <a href="http://www.wtvr.com/news/wtvr-amp-up-your-arsenal-of-healthy-cooking-oil-20120125,0,5870635.story?track=rss" target="_blank">Amp up your arsenal of healthy cooking oil</a>
    01/25/2012 10:38 PM
    (CBS) You've probably heard several reports about the health benefits of olive oil, but there are a wide variety of other healthy oils on the market as well, each with its own health benefits.


  • <a href="http://news.yahoo.com/frying-olive-sunflower-oil-ok-heart-study-finds-001215929.html" target="_blank">Frying With Olive, Sunflower Oil OK for Heart, Study Finds</a>
    01/25/2012 11:48 PM
    TUESDAY, Jan. 24 (HealthDay News) -- Researchers in Spain have some good news for people who enjoy eating fried food: Cooking in olive or sunflower oil is not linked to heart disease or premature death.


  • <a href="http://news.yahoo.com/sesame-oil-154756770.html" target="_blank">Sesame oil: What it is and how to use it</a>
    01/24/2012 10:47 AM
    Maybe it's time to look beyond claims of virginity in the oil aisle.


  • <a href="http://www.philly.com/philly/restaurants/20120126_Beyond_olive_oil__Sesame_can_impart_a_nutty_flavor.html" target="_blank">Beyond olive oil: Sesame can impart a nutty flavor</a>
    01/25/2012 10:08 PM
    Maybe it's time to look beyond claims of virginity in the oil aisle. Because you see, our 20-year love affair with olive oil has had fallout. We've forgotten that there's a whole world of oils that don't come from the olive tree. And they can do a heck of a lot more than just saute and make a fine dressing.


  • <a href="http://news.yahoo.com/love-fried-foods-fying-olive-oil-may-spare-131105972.html" target="_blank">Love fried foods? Fying in olive oil may spare your heart</a>
    01/25/2012 08:11 AM
    Debunking the long-held belief that fried foods spell disaster for your cardiovascular health, a new study finds that as long as you use olive or sunflower oil, fried foods may not be so bad after all.


  • <a href="http://www.bbc.co.uk/go/rss/int/news/-/news/health-16691754" target="_blank">'Fry food in olive oil' heart tip</a>
    01/24/2012 07:07 PM
    Eating fried food is not bad for the heart, as long as you use olive or sunflower oil to make it, experts suspect.


  • <a href="http://www.hispanicbusiness.com/2012/1/25/frying_with_olive_or_sunflower_oil.htm" target="_blank">Frying With Olive or Sunflower Oil Doesn't Affect Heart, Study Says</a>
    01/25/2012 05:47 PM
    Food fried in olive or sunflower oil was not linked to heart disease or premature death, researchers in Spain found. Professor Pillar Gullah-Castillo of Autonomous University of Madrid surveyed the cooking methods of 40,757 adults ages 29-69 over an 11-year period.


  • <a href="http://www.medicalnewstoday.com/articles/240753.php" target="_blank">Frying Food in Olive or Sunflower Oil Better For Heart</a>
    01/26/2012 10:16 AM
    According to a study published on bmj.com, heart disease or premature death is not associated with consuming food fried in sunflower or olive oil. The study was conducted in Spain, a country in the Mediterranean where sunflower or olive oil is used for frying. The researchers stress that their results would probably not be the same in countries which primarily use solid and re-used oils for ...


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