Best cooking oil,Healthy Cooking Oils, Olive Oil

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Cooking Oil, Healthy Cooking Oils

Which is the best cooking oil for reducing cholesterol, weight loss and health? Healthy Cooking Oils?

  1. Fat is a high calorie food. There are 9 calories in each gram of fat.
  2. Fat contains more than twice the number of calories in protein or carbohydrates.
  3. From a weight loss viewpoint, all fats are equally 'bad' (same calorie-content). All vegetable oils contain 100% fat. Each tablespoon of vegetable oil contains 14 grams of fat and 125 calories.
  4. Choose cold-pressed unrefined vegetable oils such as sesame, sunflower or safflower for salad dressing
  5. Use extra-virgin olive oil for cooking. Avoid heating oils to high temperatures, beyond their smoking point.
  6. Minimize use of oils rich in saturated fats.
  7. Avoid hydrogenated oils (trans-fatty acids). Use unhydrogenated margarines.
  8. Avoid coconut and palm oil.
  9. It is best to reduce your intake of high-fat, calorie-dense foods like butter (80 per cent fat), mayonnaise (75-80 per cent fat) and coconut oil (100 per cent fat)
  10. For better health, choose oils/fats that are low in saturated fat.

Best Cooking Oil : Fat Content of Oils

For better health, choose oils/fats that are low in saturated fat & high in monounsaturated fat. The follwoiing table lists various oils in decreasing order of monounsaturated fat content.

Type of Oil/fatSmoke
Temp.
% Fat

Saturated
Poly
unsaturated
Mono
unsaturated
Olive Oil420F / 216C 14 12 74
Almond Oil420F / 216C 8 19 73
Canola Oil475F /246C 7 35 58
Margarine, whipped 20 30 50
Peanut Oil450F / 232C 18 33 49
Rice Bran Oil490F/254C 2033 47
Margarine, stick 20 33 47
Margarine, tub 17 37 46
Sesame Oil350F / 177° 15 43 42
Palm Oil 52 10 38
Cocoa Butter 62 3 35
Butter350F / 177C 66 4 30
Wheatgerm Oil 20 50 30
Butter, whipped 69 3 28
Margarine, Flora Pro-activ 25 49 26
Corn Oil320F /160C 13 59 24
Soybean oil320° F / 160C15 61 24
Sunflower Oil 450F / 232C 11 69 20
Walnut Oil (omega 3 fatty acids)400F / 204C 14 67 19
Grape seed420F / 216C97714
Safflower Oil450F /232C 9 78 13
Coconut Oil350F / 177C 92 2 6

Based on the above, the following may be recommended with regard to the best cooking oil:

For deep frying foods: The best oils are those with a high smoke point such as canola oil, corn oil, safflower oil, sunflower oil. The smoke point of unrefined oil is lower than the values mentioned in the above table.

For stir-frying and salad dressing: any oil low in saturated fat like canola oil, corn oil, or flax seed oil, olive oil, peanut oil, safflower oil, sunflower oil and walnut oil.

Oils to avoid: coconut oil, palm oil, butter, hard margarine.

There are conflicting reports about the health benefits or risks of coconut oil.

Storing of Virgin Olive Oil & Benefits

The extra-virgin olive oil may be beneficial in preventing conditions related to coronary disease, stroke and certain types of cancers.
A study by researcher Antonella Baiano of the University of Foggia in Italy and published in the Journal of Food Science, (March 2009) has revealed that after 3 months of storage, the antioxidant activity in the oil remained unchanged, but antioxidants decreased by about 40% after six months.
The study recommends consumers to store extra virgin olive oil in small glass bottles (one liter maximum because the oxygen contained in the headspace determines its oxidation), in a dark location, at a temperature lower than 20-250C (68-770F).

Misinformation on Canola Oil

Some of the information on the Internet states on canola oil is that it causes many diseases like joint pain, gum disease, constipation, heart disease, hearing loss, etc. Whereas the truth is that canola oil contains essential fatty acids that our body cannot make on its own. The long chain unsaturated fat in canola oil has been proven beneficial to our health.

Canola oil is Low Erucic Acid Rapeseed (LEAR) oil which contains less than 1 percent erucic acid. It was developed in Canada during the late 1960s - 1970s using hybrid propagation techniques involving black mustard, leaf mustard, and turnip rapeseed plants.



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From the table you can select the best cooking oil, healthy cooking oil for reducing cholesterol or and good health.















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