FACT AND INFORMATION ABOUT DIFFERENT COOKING OIL FOR HUMAN CONSUMPTION with healtf benifits and bed effect of health ( soures ;- callected from internate )
COURTECY ;- WRITTERS OF THESE WRITTING )
10 Best and Worst Oils for Your Health
Choose oils wisely:
Image copyrightALAMY
Image copyrightTHINKSTOCKImage captionLard has a reputation as being unhealthy
Image copyrightTHINKSTOCK
10 Best and Worst Oils for Your Health
While
certain oils provide a health boost, others should be used with caution. Here's
what you need to know.
Medically
Reviewed by Pat F. Bass, III, MD, MPH
Heart-healthy fats come
from plants, nuts, and seeds.
Saturated fats can raise
your bad cholesterol and your risk for heart disease.
Some oils, like coconut oil, remain
controversial. While high in saturated fat, it may not be the same unhealthy
saturated fat found in animal products.
When it comes to your health, "fat"
is not necessarily a dirty word. You need some fat in your diet, and it
actually performs some pretty impressive tasks like boosting energy, supporting
cell growth, protecting your organs, keeping your body warm, and aiding in
nutrient absorption and the manufacturing of hormones, according to the American Heart
Association (AHA). And oils can be a great source of these healthy fats, but
choosing the right variety is key.
Learn which oils to add to your diet for a
health boost, and which you should leave on the shelf.
Oils With Health Benefits
1. Olive oil. “Olive oil is my
favorite,” says Sara Haas, RD, LDN,
a chef in Chicago and spokeswoman for the American Academy of Nutrition and
Dietetics. Made from ripe olives, olive oil is a basic ingredient of the heart-healthy Mediterranean
dietand is best for drizzling on salads, pasta, and bread. It’s okay
to use the oil for a quick sauté or for baking, but it has a low smoke point
(the temperature at which the oil begins to break down and starts to smoke), so
it’s not good for deep frying, says Beth Warren, MS, RD, a nutritionist in private
practice in New York City and author of Living a Real Life With Real Food.
2. Canola oil. Canola oil is low in
saturated fat, Haas says. Unhealthy saturated fat is
solid at room temperature and comes mostly from animal products like meat and
dairy. In 2006, the U.S. Food and Drug Administration (FDA) decided that
manufacturers could claim that 1 1/2 tablespoons of canola oil a day may reduce
the risk of coronary heart disease when used instead of saturated fat. Canola
oil has a higher smoke point than olive oil and can be used safely for cooking
at high temperatures. It doesn’t have as much flavor as some other vegetable and
seed oils, though, so you may not want to use it in recipes like salad
dressings where you want the oil to add some flavor, Warren says.
3. Flaxseed oil. Flaxseed oil is a good source of
alpha-linoleic acid (ALA), one of three omega-3 fatty acids (olive and canola
oils also contain omega-3s). You need dietary omega-3s since your body cannot
make them on its own. Omega-3 fatty acids reduce inflammation, and thus may
help lower the risk of cancer, according to the MD Anderson Cancer Center.
Flaxseed oil may also help reduce symptoms of arthritis, but avoid it if you’re
on a blood thinner since flaxseed oil may increase bleeding, advises the Arthritis Foundation.
Flaxseed oil should not be heated, so it’s best to use in cold dishes like smoothies
or salads, Warren says.
4. Avocado oil. Avocado oil is high in
monounsaturated fatty acids and can promote healthy cholesterol levels and
enhance absorption of some nutrients, according to a review of avocado benefits
published in the May 2013 Critical Reviews in
Food Science and Nutrition. Avocado oil also has a high smoke point
and is therefore one of the best oils for high-temperature cooking. It can be
used for stir-frying, sautéing, or searing, Haas says.
5. Walnut oil. While expensive, walnut
oil contains heart-healthy omega-3s in addition to other nutrients, Haas says.
Walnut oil is ideal for desserts and other recipes that benefit from a nutty
flavor, adds Warren.
6. Sesame oil. A staple in Asian and Indian cooking,
sesame oil makes the AHA’s list of heart-healthy cooking oils. Use light sesame
oil for stir-frying, and dark sesame oil when making dressings or sauces.
7. Grapeseed oil. Grapeseed oil is
low in saturated fat and has a high smoke point, which makes it a healthy
choice for all kinds of cooking and grilling, says Warren. Its nutty but mild
flavor also works well in salad dressings, or drizzled over roasted veggies.
Oils to Use With Caution
1. Coconut oil. This oil is a controversial
one. A solid at room temperature, coconut oil is a saturated fat — but not
all saturated fats are created equal. “This isn’t the same as the saturated fat
found in red meat that clogs your arteries,” says Warren. Coconut oil has a
high amount of medium-chain fatty acids, which are harder for the body to
convert into stored fat, she adds. However, the AHA advises those with high cholesterol to
avoid coconut oil. “It would be difficult to get your LDL cholesterol into
healthy ranges eating a lot of coconut oil,” agrees Kimberly Gomer, MS,
RD, director of nutrition at the Pritikin Longevity Center in Miami.
2. Palm oil. Palm oil is also high in saturated fat.
Because they're at risk for heart disease, people with diabetes should
pay close attention to their saturated fat consumption and avoid sources of the
fat like palm oil, according to the American Diabetes Association.
3. Oils labeled as "partially hydrogenated." Most
partially hydrogenated oils are made from vegetable oils like soybean or
cottonseed, according to the Center for Science in the
Public Interest. Partially hydrogenated oils are trans fats — fats
that the FDA claims have been shown to increase your risk for heart disease.
Recently, the FDA ruled that manufacturers must remove all
trans fats from their products by 2018. You should remove
partially hydrogenated oils from your diet, too, Warren says.
Last Updated:7/27/2015
Which oils are best to cook with?
·
28 July 2015
·
Image copyrightALAMY
In
today's Magazine
Choosing the right oil to cook with is a complicated business,
writes Michael Mosley.
When it comes to fats and
oils, we are spoiled for choice. Supermarket shelves are heaving with every
conceivable option. But these days it is extremely confusing because there is
so much debate about the benefits and harm that come from consuming different types of fats.
On Trust Me, I'm a Doctor we decided to look at things from a
different angle by asking: "Which fats and oils are best to cook
with?"
You might think it is obvious that frying with vegetable oils
has to be healthier than cooking with animal fat, like lard or butter. But is
it really?
To find out, we gave some Leicester residents a variety of fats
and oils and asked our volunteers to use them in their everyday cooking. The volunteers
were also asked to collect any leftover oil which would then be analysed.
The fats and oils they used included sunflower oil, vegetable
oil, corn oil, cold pressed rapeseed oil, olive oil (refined and extra virgin),
butter and goose fat.
Find out
more
Trust
Me I'm A Doctor is broadcast on BBC Two at 20:00 BST on Wednesday 29 July
Samples of oil and fat, after cooking, were collected and sent
to Leicester School of Pharmacy at De Montfort University in Leicester, where
Prof Martin Grootveld and his team ran a parallel experiment where they heated
up these same oils and fats to frying temperatures.
When you are frying or
cooking at a high temperature (at or close to 180C or 356F), the molecular structures of the fats
and oils you are using change. They undergo what's called oxidation - they
react with oxygen in the air to form aldehydes and lipid peroxides. At room
temperature something similar happens, though more slowly. When lipids go
rancid they become oxidised.
Consuming or inhaling
aldehydes, even in small amounts, has been linked to increased risk of heart disease and cancer.
So what did Prof Grootveld's team find?
"We found," he says, "that the oils which were
rich in polyunsaturates - the corn oil and sunflower oil - generated very high
levels of aldehydes."
I was surprised as I'd always thought of sunflower oil as being
"healthy".
Image copyrightTHINKSTOCKImage captionLard has a reputation as being unhealthy
"Sunflower and corn oil are fine," Prof Grootveld
says, "as long as you don't subject them to heat, such as frying or
cooking. It's a simple chemical fact that something which is thought to be
healthy for us is converted into something that is very unhealthy at standard
frying temperatures."
The olive oil and cold-pressed rapeseed oil produced far less
aldehydes, as did the butter and goose fat. The reason is that these oils are
richer in monounsaturated and saturated fatty acids, and these are much more
stable when heated. In fact, saturated fats hardly undergo this oxidation
reaction at all.
Prof Grootveld generally recommends olive oil for frying or
cooking. "Firstly because lower levels of these toxic compounds are
generated, and secondly the compounds that are formed are actually less
threatening to the human body."
His research also suggests that when it comes to cooking, frying
in saturate-rich animal fats or butter may be preferable to frying in sunflower
or corn oil.
"If I had a choice," he says, "between lard and
polyunsaturates, I'd use lard every time."
Lard, despite its unhealthy reputation, is actually rich in
monounsaturated fats.
Our study also threw up another surprise because Prof
Grootveld's team identified in some of the samples sent in by our volunteers a
couple of new aldehydes that they had not previously seen in the oil-heating
experiments.
"We've done some new science here," he says with a
smile on his face. "It's a world first, I'm very, very pleased about
it."
I'm not sure that our volunteers would have been quite so
thrilled to discover their cooking had managed to generate new, potentially
toxic compounds.
So what is Prof Grootveld's overall advice?
Firstly, try to do less frying, particularly at high
temperature. If you are frying, minimise the amount of oil you use, and also
take steps to remove the oil from the outside of the fried food, perhaps with a
paper towel.
To reduce aldehyde production go for an oil or fat high in
monounsaturated or saturated lipids (preferably greater than 60% for one or the
other, and more than 80% for the two combined), and low in polyunsaturates
(less than 20%).
He thinks the ideal "compromise" oil for cooking
purposes is olive oil, "because it is about 76% monounsaturates, 14%
saturates and only 10% polyunsaturates - monounsaturates and saturates are much
more resistant to oxidation than polyunsaturates".
When it comes to cooking it doesn't seem to matter whether the
olive oil is "extra virgin" or not. "The antioxidant levels
present in the extra virgin products are insufficient to protect us against
heat-induced oxidation."
His final bit of advice is always keep your oils in a cupboard,
out of the light, and try not to reuse them as this also leads to the
accumulation of nasty side-products.
Know your fats
Image copyrightTHINKSTOCK
§
Polyunsaturated fats Contain
two or more carbon-carbon double bonds. When eaten in as food such nuts, seeds,
fish and leafy greens, they have clear health benefits. However, the benefits
of consuming sunflower oil and corn oil, although rich in
polyunsaturates, are much less clear.
§
Monounsaturated oils Contain
just one carbon-carbon double bond. They are found in avocados, olives, olive
oil, almonds and hazelnuts, and also in lard and goose fat. Olive oil, which is
approximately 76% monounsaturated, is a key component in the Mediterranean
diet, which has been shown to significantly reduce the risk of heart disease.
§
Saturated fats have
no double bonds between carbon atoms. Although we are encouraged to switch from
eating saturated fats, particularly dairy and other fats derived from animals,
the benefits of doing so are being challenged.
§
The percentages of each in the oils below varies somewhat but
these values are typical
Type of oil or fat
|
Polyunsaturated (%)
|
Monounsaturated (%)
|
Saturated (%)
|
||||||||||||||||
Coconut
oil
|
2
|
6
|
86
|
||||||||||||||||
Butter
|
3
|
21
|
51
|
||||||||||||||||
Lard
|
11
|
45
|
39
|
||||||||||||||||
Goose
fat
|
11
|
56
|
27
|
||||||||||||||||
Olive
oil
|
10
|
76
|
14
|
||||||||||||||||
We Researched and Ranked 14 Cooking Oils. Which One Should You
Buy?
ByCAROLINE PRADERIOAUGUST
5, 2015
ZENSHUI
MICHELE CONSTANTINI/GETTY IMAGES
·
·
·
·
·
·
you're
choosing an oil:
Remember:
There's no cutting calories.
Every oil out there has about 120 calories and 13 g of fat per tablespoon—there's no variety that's magically lower in calories than all the rest. What really makes cooking oils different is their composition: Each one has a unique ratio of saturated fat to monounsaturated fat (MUFA) to polyunsaturated fat (PUFA). This ratio determines whether the oil is a solid or a liquid, how well it can withstand high temperatures, and what effects it'll have on the human body.
Choose
"cold-pressed" and/or "expeller-pressed" when possible.
These terms refer to the way the oil was processed. Cold-pressed oils are pressed at low temperatures, which means they retain all the flavors, aromas, and nutrients that would otherwise be destroyed by heat. Expeller-pressing is another clean way of producing oil: It means that oil was extracted mechanically (i.e., good old-fashioned squeezing) instead of chemically.
Pay
attention to smoke point.
Smoke point is the temperature at which oils start to break down, lose nutrients, and develop off flavors. (You'll know it's happening if the oil is letting off wisps of smoke.) Some oils have higher smoke points, so they're better for high-heat cooking like deep frying and searing. Other oils have low smoke points, and should probably be reserved for applications like dressing. We've included each oil's smoke point in the list below so you can choose accordingly.
Pick
MUFAs for cooking.
When you expose oils to heat and oxygen, they go through a process called oxidation. Apply enough heat, and oil forms byproducts called "cooking oil polar compounds." These compounds may be harmful to human health—preliminary research shows they could raise blood pressure, cholesterol, and heart disease risk—but there are still very few human studies.
So
don't freak out: You can curb your exposure to these compounds by cooking
with oils that are composed mainly of MUFAs rather than PUFAs. Because of
their chemical structure, MUFAs are less sensitive to heat and oxidation, and
Gans recommends choosing a mostly-MUFA oil (like olive, avocado, canola,
sunflower, sesame, soybean) for most cooking. But don't worry if you need to
make an exception here and there: "Using a PUFA-based oil for cooking
every once in a while is perfectly fine," she adds.
Strive
for balanced omegas.
Omega-3 and omega-6 fatty acids are two different types of PUFAs. Why are they important? "A typical Western diet includes far too much omega-6 [found in abundance in packaged foods, many refined plant oils, poultry, eggs, and some nuts and seeds] and far too little omega-3, creating an imbalance that is associated with whole-body inflammation," Gans says. While whole fish and fish oils are arguably the best sources of omega-3s, you can also find them in some cooking oils. "Ideally, it's best to seek out oils with a more favorable ratio of omega-3 to omega-6, like walnut, canola, and flaxseed." But, again, don't freak out: "Ultimately, it comes down to moderation," Gans concludes. "If you use plant-based oils with a higher omega-6 to omega-3 ratio every once in a while, it's not going to be detrimental to your health."
And
now, onto our official ranking:
TOP
CHOICE: Olive Oil
77%
MUFA, 9% PUFA, 14% saturated
Made from: Olives Smoke point: 375–470ºF, depending on variety Pros: It's rich in polyphenols, antioxidant compounds that have anti-inflammatory properties. "Researchers are also looking into how polyphenols can help to prevent cancer, as well as their potential for improving cognitive function and memory," Gans says. Cons: Has a relatively low smoke point, so it's not always best for high-heat cooking. Note: Choose Extra Virgin (unrefined) for dressing and low-heat applications so you'll be able to enjoy its robust flavor. Choose Virgin (also unrefined) or Pure (a blend of virgin and refined oils) for pan-frying, roasting, or baking.
TOP
CHOICE: Flaxseed Oil
18% MUFA, 73% PUFA, 9% saturated Made from: Flaxseed Smoke point: Some sources say 225ºF, but don't use this for cooking. Pros: "Since the oil is more condensed than whole flaxseeds, it provides a greater punch of omega-3s," Gans says. "Flaxseed oil is also a terrific option for individuals suffering from high blood pressure, and studiesshow that supplementing with flaxseed oil on a daily basis can lower blood pressure and have a cardio protective effect." Cons: It can go rancid very quickly (even faster if you heat it), so this oil should be stored in the fridge and only used for low-temperature applications like dressing salads.
TOP
CHOICE: Canola Oil
61%
MUFA, 32% PUFA, 7% saturated
Made from: The seeds of the canola plant, a crossbreed of the rapeseed plant Smoke point: 400ºF Pros: This oil has it all: It's higher in omega-3s than most other plant oils; it's composed of mostly MUFAs, so it's more resistant to heat-related breakdown; and it has a relatively high smoke point, so it's great for all-around cooking. Cons: Almost all canola grown in the US is genetically modified, so choose organic if you want to avoid GMOs. Note: Non-organic canola oil is also usually processed using a chemical solvent called hexane, but the trace amounts of hexane found in the finished product are not a threat to your health, Gans says. Still, if you really want to avoid it, choose organic (hexane is not allowed in organic production), cold-pressed, or expeller-pressed canola.
TOP
CHOICE: Avocado Oil
71% MUFA, 13% PUFA, 12% saturated Made from: Avocados Smoke point: 400ºF Pros: This is another oil that's high in MUFAs with a high smoke point, so it's great for cooking. "It's also loaded with vitamin E, which may help to strengthen our skin and immune system," Gans says. Cons: It can be really expensive.
TOP
CHOICE: Walnut Oil
The Best Cooking Oils for Your
Health
 I have heard of blended whiskeys. But this was the first time I was hearing of
blended oils.The packet claimed that it's an olive oil and then when I looked
closely, it read blended oil. In another case, the photo on the oil bottle
shows peanuts and it says peanut oil, and then in a small font in a corner it
says that it has sunflower oil too. It's all becoming utterly confusing and
with newer oils slipping onto grocery shelves, how on earth does one decide
what to pick up
.
In India, since time immemorial, the oil you use in your kitchen is largely dependent on where you come from. In Kerala, it's coconut oil, in Andhra and Rajasthan, it's sesame oil
, in the east and
north they use mustard oil and in central India and Gujarat groundnut oil is
used. Different cultures eat differently and the type of oil fits beautifully
into the food landscape of that region.
But all that changed in the 80's with the
scare of cholesterol and heart disease.
Overnight ghee got a bad name and we were
told that we should avoid trans-fats and sunflower oil became
popular. That was in the 90's.But today it's an altogether different story.
You have new types of oil spilling across the grocery shelves from around the
world and each new bottle label brings with it a new health hope.
(Shop for healthy oils that are actually good for you)
One of the most important things to keep in
mind is - that oil behaves differently when
heated, it changes texture, color, taste as well as it's nutritional
properties. When the oil reaches its smoking point, a lot of the nutrients
are destroyed and it can sometimes potentially form harmful compounds. Also,
different oils have varying amounts of fats - Polyunsaturated,
Monounsaturated and Saturated fats.
When I asked India's leading nutritionist,
Dr. Shikha Sharma how much oil should we consume, she said that the total
quantity of oil consumption should not cross 2 teaspoons per person per day.
That's as far as quantity goes, but what about the quality. Here's a look at
various oils and why they are not created equal.
Sunflower Oil
The oil extracted from the seeds of
sunflowers is known as sunflower oil. It has a high quantity of vitamin E,
which makes it excellent for being used in and cosmetic products. Sunflower
oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty
acids. It has a high smoking point, which means that sunflower oil holds onto
its nutritional content at higher temperatures, which is probably why this
oil is widely used in deep frying chips, samosas and vegetables.
People with diabetes may need to be careful
about sunflower oil as it may lead to the possibility of increasing sugar
levels.
 Coconut Oil
This oil is full of saturated fat. Studies
suggest that diets high in coconut oil do raise total blood cholesterol and
LDL cholesterol. Coconut oil also seems to raise HDL
(good) cholesterol and it has the advantage that it behaves very well at high
temperatures.
 Groundnut Oil
Groundnut oil or peanut oil is got a good
combination of fats, and has the good monounsaturated and polyunsaturated
fats and is low in bad saturated fats. It's a good all-purpose oil for
cooking and I think it works particularly well for Asian foods that are prepared in the wok.
 Mustard Oil
Has a near ideal fat composition but not
very good as it contains high amounts of erucic acid ranging from 35 to 48%.
It is recommended that you don't use mustard oil as the sole cooking medium.
It has a high smoking point so it's very good for deep frying.
 Canola Oil
A recent entrant into the Indian
market, Canola is flying off the shelves.
Canola oil, which is made from the crushed seeds of the canola plant, is said
to be amongst the healthiest of cooking oils. It has the lowest saturated fat
content of any oil. It's seen as a healthy alternative as its rich in
monounsaturated fats and is high in Omega 3. It has a medium smoking point
and is an oil that works well for fries, baking, sautéing etc. I use it
liberally in Indian food, which it seems to embrace quite well.
 Olive Oil
If you use Olive oil regularly, you are
consuming monounsaturated fats that will help you lower your risk of heart
disease and breast cancer, and that's possibly because of its high
monounsaturated fat content, which lowers cholesterol. I find olive oil
brilliant for any Mediterranean dish, brilliant with pastas and risottos, and
it's my top pick for breakfasts, works like a dream with eggs, pancakes, you
name it.
 Extra Virgin Olive Oil
This oil is a hot favorite, it's derived
from the first pressing of olives and if full of antioxidants as well as
polyphenyls, that are both considered good for heart health. It's a darker
color and has less acidity than olive oil. I use it largely in salads, cold
dishes and over pastas.
 Rice Bran Oil
A fairly new kid on the block and a fast
rising favourite amongst the manufacturers, rice bran oil is made from the
outer layer (bran) of the grain of rice. Health experts claim that it's the
healthiest oil on the planet. While I cannot vouch for that, I do know that
while trying it out on my food show series, called Guilt Free, the taste did
not clash with Indian food and it worked pretty well in cookies and cakes.
Apparently, rice bran oil has a chemical called
oryzanol which is good for your cholesterol. It is high in monounsaturated
fats and has a fair amount of polyunsaturated fats too, both the good type of
fats. Since it has a high smoking point, it works well for deep frying chips
and all.
(Foods that are good for your heart. Find them here)  Avocado Oil
It has a mildly nutty, is very rich in
monounsaturated fats and is a good way to get Vitamin E in our diets. It
glides on very well in a dressing, in mayonnaise, vinaigrette and I find it
adds tremendous panache to a simple grilled fish. The only downside is the
price as well as availability in India. It's one of those oils that can be
kept as an add-on oil. Just remember to store it right, as it can spoil
easily.
 Sesame Oil
Sesame oil comes in two colors. The lighter
one is used in India and the Middle East, and is pressed from untoasted
seeds. It has a mild flavour and a high smoking point. The darker variety has
a distinct nutty aroma and taste and works very well in Asian food as a
marinade or in stir fries.
Both types of oils are high in
polyunsaturated fat but they should never be heated for too long. Sesame oil
also contains magnesium, copper, calcium, iron and vitamin B6.
 Grapeseed Oil
Grapeseed oil is pressed from grape seeds
left over from wine making. It is believed to have very little saturated fat,
is filled with good fat, has a very mild taste. It is considered good for
cooking and frying, but am afraid I have had little experience with it.
According to leading health expert Dr.
Shikha Sharma, "changing or rotating oils is healthy as it gives the
body the different essential fatty acids which it needs. Normally, no single
oil has all the essential fatty acids and the fatty acids ratio which the
body needs. For example we need a judicious combination of mono-unsaturates,
poly unsaturates and saturated fatty acids."
(All natural, organic cooking oils put together just for you)
How does one decide on what is the optimal
ratio of these fats, I ask? Shikha says, "a personal thumb rule is 20%
saturated 30% poly unsaturated and 50% mono unsaturated but this also
includes the nuts and oil seeds as a source of natural oils."
As far mixing of oils go, I seem to be
following the doctor's orders. What works is olive for breakfast, pastas and salads, sunflower
for deep frying, sesame for Asian, and I alternate between Rice bran and
Canola for Indian. Take your pick.
MAXIMILIAN
STOCK LTD/GETTY IMAGES
23%
MUFA, 63% PUFA, 9% saturated
Made from: Walnuts Smoke point: 160–200ºF Pros: It's one of the few plant oils that will give you a healthy omega-6 to omega-3 ratio. Cons: Its high PUFA content makes it prone to rancidity, and its low smoke point means it's not great for cooking.
SECOND
CHOICE: Sesame Oil
39.7% MUFA, 42% PUFA, 14% saturated Made from: Sesame seeds Smoke point: 350–410ºF Pros: It's got a relatively high smoke point. Cons: It's doesn't have much by way of nutrients, and it's has an unfavorably high ratio of omega-6 to omega-3.
SECOND
CHOICE: Peanut Oil
48% MUFA, 34% PUFA, 18% saturated Made from: Peanuts Smoke point: 450ºF Pros: The superhigh smoke point means peanut oil is a great choice for deep-frying. Cons: It can sometimes be chemically extracted. Pick varieties labeled "roasted," "toasted," or "expeller-pressed" to avoid this, Gans says.
SECOND
CHOICE: Sunflower Oil
16% MUFA, 72% PUFA, 12% saturated Made from: Sunflower seeds Smoke point: 440ºF Pros: This oil has both a high smoke point and a neutral flavor that lends itself well to lots of dishes. Cons: It's comprised of almost entirely omega-6 fatty acids.
SECOND
CHOICE: Palm Fruit Oil
DOLPHFYN/GETTY
IMAGES
39%
MUFA, 11% PUFA, 50% saturated
Made from: The fruit (not the seeds) of the oil palm tree Smoke point: 450ºF Pros: It's got nutrients like vitamin E and the antioxidant beta-carotene—even more so if you buy the unrefined version, usually called Red Palm Fruit Oil. It's also known for its long shelf life. Cons: It's got a higher percentage of saturated fat than most other plant oils—still a red flag according to most nutrition experts.
THINK
TWICE: Grapeseed Oil
16% MUFA, 70% PUFA, 10% saturated Made from: Grape seeds discarded after winemaking Smoke point: 390ºF Pros: It has a relatively high smoke point. Cons: It's another oil high in omega-6 fatty acids with basically no omega-3s. Plus, there's a small toxicity concern: "Grapeseed oil can occasionally have dangerous levels of harmful compounds called polycyclic aromatic hydrocarbons (PAHs) due to the drying process, which involves direct contact with combustion gases" says Gans. "Whenever possible, buy organic grapeseed oil, as this means it is produced without any chemical substances." Note: PAHs are not unique to grapeseed oil—you can be exposed to them by eating charred foods, too. Don't fear grapeseed as a lone source of these compounds.
THINK
TWICE: Coconut Oil
MARE
KULIASZ/GETTY IMAGES
6%
MUFA, 2% PUFA, 92% saturated,
Made from: The meat of mature coconuts Smoke point: 350ºF Pros: Coconut oil is composed of a special kind of saturated fat called a medium-chain fatty acid (MCFA). MCFAs are burned rapidly by the liver and used for energy instead of being stored as fat. Coconut oil, like palm fruit oil, also has a long shelf life. Cons: Gans says we shouldn't leap onto the coconut oil bandwagon with abandon just yet. "While the newest research suggests that not all saturated fats are created equal, and coconut oil may be a better option than butter, from a heart health perspective, it still can't compete with unsaturated fats like olive oil," she says.
THINK
TWICE: Soybean Oil (& Vegetable Oil)
24% MUFA, 61% PUFA, 15% saturated Made from: Soybeans. While vegetable oil blends sometimes contain oils from seeds, like canola or safflower, they're usually composed largely of soybean. Smoke point: 450ºF Pros: It's cheap and widely available. Cons: Just about everything else—in fact, Gans calls this oil one of the worst. "It's almost always refined, and it's typically found in processed foods and snack items," she says. Plus, it's usually genetically modified, and new research shows it may be even more harmful than sugar.
THINK
TWICE: Corn Oil
25% MUFA, 62% PUFA, 13% saturated Made from: Corn germ (the innermost part of the grain) Smoke point: 450ºF Pros: Its high smoke point. Plus, one study found that corn oil was more effective at lowering LDL cholesterol than olive oil. Cons: "Reduction of LDL cholesterol alone does not mean your heart disease risk is reduced," says Gans. "Also, keep in mind that corn oil has an omega-6 to omega-3 ratio of 49:1. The optimal ratio? 4:1." You probably also know that almost all corn grown in the US is genetically modified, so the corn oil will be, too (unless you buy organic). |
|||||||||||||||||||
Rapeseed
oil
|
28
|
63
|
7
|
||||||||||||||||
Sesame
oil
|
41
|
40
|
14
|
||||||||||||||||
Corn
oil
|
54
|
27
|
12
|
||||||||||||||||
Sunflower
oil
CARECT FIGURE
 |
65
|
20
|
10
|
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