Oil
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
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Type
|
Taste
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Smoke Point
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Fat Type
|
Healthy
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Cooking
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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:
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<img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> Considerations
Oil Overview
Health Factors
Shelf Life
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<img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> Links
Internal Links
External Links
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<img src="corner1ul.gif" width="5" height="5" border="0" align="top" alt=""> Cooking Oil News
Yahoo! News
Archive
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