Which cooking oil is best for your health. How do different oils affect the nutritional value of your meals. What factors should you consider when selecting cooking oils. How can you make informed choices for healthier cooking.

Understanding the Basics of Cooking Oils

Cooking oils play a crucial role in our daily meal preparation, but choosing the right one can be overwhelming. With numerous options available, it’s essential to understand the fundamental aspects of cooking oils to make informed decisions for our health.

Are all cooking oils created equal? No, they differ significantly in their composition, nutritional value, and cooking properties. The key lies in understanding the types of fats they contain and how they react to heat.

The Fat Factor: Good vs. Bad

When it comes to cooking oils, fat content is a primary concern. However, it’s important to note that not all fats are detrimental to health. Oils contain different types of fats, each with unique effects on our bodies:

• Monounsaturated fats: Generally considered heart-healthy
• Polyunsaturated fats: Essential fats that our body needs but can’t produce
• Saturated fats: Often associated with increased heart disease risk when consumed in excess
• Trans fats: Artificial fats that are harmful to health and should be avoided

How can you identify the healthiest cooking oil? Look for options with higher percentages of monounsaturated and polyunsaturated fats, and lower amounts of saturated and trans fats. A good rule of thumb is to choose oils with less than 35% saturated fat, more than 50% unsaturated fat, and less than 0.5% trans fat.

The Importance of Smoke Point in Cooking Oils

Beyond fat content, another crucial factor in selecting cooking oils is their smoke point. This refers to the temperature at which oil begins to break down and produce smoke, affecting both the flavor of your food and potentially releasing harmful compounds.

Why does smoke point matter in cooking? Oils heated beyond their smoke point can impart a burnt taste to food and release free radicals, which are potentially harmful to health. Therefore, matching the oil’s smoke point to your cooking method is essential for both culinary success and health considerations.

Smoke Points of Common Cooking Oils

• Canola oil: 204°C (400°F)
• Extra virgin olive oil: 191°C (375°F)
• Extra light olive oil: 242°C (468°F)
• Peanut oil: 232°C (450°F)
• Rice bran oil: 254°C (490°F)
• Soybean oil: 256°C (493°F)
• Sunflower oil: 227°C (440°F)

How should you use this information? For high-heat cooking methods like deep-frying or stir-frying, opt for oils with higher smoke points such as rice bran, soybean, or extra light olive oil. For lower temperature cooking or as dressings, oils with lower smoke points like extra virgin olive oil can be ideal.

Canola Oil: A Versatile and Heart-Healthy Option

Canola oil has gained popularity in recent years due to its balanced nutritional profile and versatility in cooking. Derived from the seeds of the canola plant, this oil offers several health benefits that make it a worthy contender in your kitchen.

What makes canola oil a healthy choice? Its high content of monounsaturated fats and low saturated fat levels contribute to its heart-healthy status. Additionally, canola oil contains beneficial omega-3 and omega-6 fatty acids, which are essential for various bodily functions.

Nutritional Profile of Canola Oil

• Monounsaturated fat: 62%
• Polyunsaturated fat: 31%
• Saturated fat: 7%
• Omega-3 fatty acids: 9-11%
• Omega-6 fatty acids: 19-21%

How versatile is canola oil in cooking? With its neutral flavor and moderate smoke point of 204°C (400°F), canola oil is suitable for various cooking methods, including sautéing, baking, and light frying. However, it’s best to avoid using it for high-heat deep-frying due to its relatively lower smoke point compared to some other oils.

Olive Oil: The Mediterranean Staple

Olive oil, a cornerstone of the Mediterranean diet, has long been celebrated for its potential health benefits and distinctive flavor. However, not all olive oils are created equal, and understanding the differences can help you make the best choice for your culinary needs.

Is olive oil always the healthiest option? While olive oil, particularly extra virgin olive oil, is rich in heart-healthy monounsaturated fats and antioxidants, its suitability depends on your intended use. The type of olive oil you choose can significantly impact both the nutritional value and flavor of your dishes.

Types of Olive Oil

1. Extra Virgin Olive Oil (EVOO): The highest quality, cold-pressed, and unrefined
2. Virgin Olive Oil: Similar to EVOO but with slightly higher acidity
3. Pure Olive Oil: A blend of refined and virgin olive oils
4. Extra Light Olive Oil: Highly refined with a neutral flavor and higher smoke point

How should you use different types of olive oil? Extra virgin olive oil, with its robust flavor and lower smoke point (191°C or 375°F), is best for dressings, dips, and low-heat cooking. Extra light olive oil, with its higher smoke point (242°C or 468°F) and neutral taste, is more suitable for high-heat cooking methods.

Soybean Oil: A Cost-Effective Cooking Solution

Soybean oil is one of the most widely consumed cooking oils globally, prized for its affordability and versatility. Extracted from the seeds of soybeans, this oil offers a balance of different fats and a high smoke point, making it suitable for various cooking applications.

What are the advantages of using soybean oil? Its high smoke point of 256°C (493°F) makes it excellent for high-heat cooking methods like deep-frying. Additionally, soybean oil is low in saturated fat and high in polyunsaturated fats, including omega-3 and omega-6 fatty acids.

Nutritional Composition of Soybean Oil

• Polyunsaturated fat: 61%
• Monounsaturated fat: 24%
• Saturated fat: 15%
• Omega-3 fatty acids: 7-8%
• Omega-6 fatty acids: 51-53%

How does soybean oil compare to other cooking oils? While it offers a good balance of fats and a high smoke point, soybean oil is relatively high in omega-6 fatty acids. Some health experts suggest that excessive consumption of omega-6 relative to omega-3 might contribute to inflammation. As with all oils, moderation is key.

Choosing the Right Oil for Different Cooking Methods

Selecting the appropriate cooking oil isn’t just about health benefits; it’s also about matching the oil to your cooking method. Different culinary techniques require oils with specific properties to ensure the best results in terms of flavor, texture, and nutritional value.

How can you choose the best oil for each cooking method? Consider the smoke point of the oil and the temperature required for your cooking technique. Here’s a guide to help you make informed choices:

Oil Selection Guide by Cooking Method

• Salad dressings and cold dishes: Extra virgin olive oil, walnut oil, flaxseed oil
• Sautéing and low-heat cooking: Canola oil, pure olive oil, peanut oil
• Baking: Canola oil, extra light olive oil, coconut oil
• Stir-frying: Peanut oil, rice bran oil, avocado oil
• Deep-frying: Soybean oil, sunflower oil, rice bran oil

Is it beneficial to have multiple types of oil in your kitchen? Yes, keeping a variety of oils allows you to choose the best option for each cooking method, optimizing both flavor and health benefits. Remember to store oils properly to maintain their quality and prevent rancidity.

The Role of Cooking Oils in a Balanced Diet

While choosing the right cooking oil is important, it’s equally crucial to understand how oils fit into a balanced diet. Cooking oils, despite their potential health benefits, are calorie-dense and should be used judiciously as part of a well-rounded nutritional plan.

How much cooking oil should you consume daily? The American Heart Association recommends limiting oil intake to about 5-6% of daily calories. For a 2,000-calorie diet, this translates to about 11-13 grams or 2-3 teaspoons of oil per day.

Tips for Healthy Oil Consumption

1. Use measuring spoons to control oil portions when cooking
2. Opt for oil-free cooking methods like steaming, boiling, or grilling when possible
3. Consider using oil sprayers to apply a thin, even coat of oil
4. Experiment with flavor-packed oils like sesame or truffle oil as finishing oils to reduce overall consumption
5. Balance oil intake with other sources of healthy fats like nuts, seeds, and avocados

Can cooking oils be part of a weight loss diet? While oils are calorie-dense, small amounts of healthy oils can be included in a weight loss plan. They contribute to satiety and help in the absorption of fat-soluble vitamins. The key is moderation and choosing oils with beneficial fat profiles.

Environmental and Ethical Considerations in Oil Production

As consumers become more conscious of their environmental impact, it’s worth considering the sustainability and ethical aspects of cooking oil production. Different oils have varying environmental footprints and social implications, which can influence your choice beyond nutritional factors.

How do different cooking oils impact the environment? The production of some oils, like palm oil, has been associated with deforestation and habitat destruction. Others, like olive oil, often have a lower environmental impact but may have issues related to water usage in arid regions.

Sustainability Profiles of Common Cooking Oils

• Olive Oil: Generally sustainable, but water-intensive in production
• Canola Oil: Relatively low environmental impact, often genetically modified
• Soybean Oil: Large-scale production can lead to deforestation, often genetically modified
• Coconut Oil: Generally sustainable, but concerns about fair labor practices in some regions
• Palm Oil: Major concerns about deforestation and habitat destruction

What can consumers do to make more sustainable choices? Look for certifications like RSPO (Roundtable on Sustainable Palm Oil) for palm oil or organic certifications for other oils. Consider supporting local oil producers when possible, and research the practices of major brands before making your choice.

By considering these environmental and ethical factors alongside health and culinary properties, you can make a more holistic decision about which cooking oils to use in your kitchen. Remember, the most sustainable choice is often to use all oils sparingly and to opt for whole food sources of healthy fats when possible.

Canola Oil, Olive Oil, Soybean Oil- How to choose Cooking Oil?

Get the facts about fat and find out how different types of cooking oil affect the nutrition of your meal.

How to Choose Cooking Oil?

Ever felt overwhelmed by the variety of cooking oils in the supermarket aisle? With so many options, it is difficult to decide on the best. You’re likely to just pick up a familiar bottle and continue on your way.

We’ve put together a simple guide to demystify the process and help you choose a cooking oil to prepare healthier meals for your family.

Related: Healthy Budget Meals For The Entire Family

The Facts About Fat

First, the bad news: all cooking oil is 100% fat. The term healthy cooking oil is very much a misnomer. Hence, like sugar, oil should be used sparingly.

While oil is 100 percent fat,
there are good and bad fats:

• Good fats refer to monounsaturated and polyunsaturated fats, which lower LDL (bad) cholesterol.

• Bad fats refer to trans fat and saturated fat, which lower HDL (good) cholesterol levels and raises LDL levels.

As a rough guide, choose oil that contains no more than 35 percent of saturated fat, less than 0.5 percent of trans fat and more than 50 percent of unsaturated fat (as indicated on the Nutritional Information labels). Sounds easy enough? But wait, there’s more.

Related:
Introduction to Fats

What is Smoke Point?

Smoke Point is the temperature at which oil breaks down and burn, giving food an unpleasant burnt taste. In the process, free radicals harmful to your body are released.

Cooking oils have different smoke points. For example, olive oil, which has gradually found its way into the Singaporean kitchen, has a relatively low smoke point of 199 °C. Although olive oil is widely hailed as a healthy and flavourful option, it is not suitable for high-heat cooking.

So, for deep-frying (from 177 to 232 degrees Celsius) and baking at high temperatures, use oils with higher smoke points.

Related:
From Goreng to Grill: Healthier Cooking Methods

Different Types of Cooking Oils for Different Foods

It is good to have different types of oil in your kitchen for different uses such as drizzling on salads, light cooking or deep-frying. Here is a list of the more common cooking oils available and what they are suitable for.

• Canola Oil — Canola has a high content of unsaturated fats, which makes it a healthier choice. It also contains omega-3 and omega-6 fatty acids. Its non-distinctive flavour makes it suitable for general cooking, but avoid using it for deep-frying as it has a relatively low smoke point of 204 °C.

• Olive Oil (Extra Virgin) — Extra virgin olive oil is flavourful and ideal for enhancing the taste of food. High-quality olive oils tend to be expensive, hence it is better used for drizzling over salads, raw foods or as a flavour enhancer.

• Olive Oil (Extra Light) — Not to be confused with extra virgin olive oil or pure olive oil, extra light olive oil has a lighter flavour and a high smoke point (242 °C), which make it suitable for most cooking methods.

• Peanut Oil — This golden oil is also commonly known as groundnut oil. It has a thin consistency, bland flavour (ideal for cooking) and a high smoke point of 232 °C.

• Rice Bran Oil — Its high smoke point (254 °C) and neutral taste make it a good choice for deep-frying and stir-frying.

• Soybean Oil — Soybean oil is low in saturated fat and high in unsaturated fats. Its high smoke point (256 °C) and inexpensive price make it ideal for deep-frying.

• Sesame Oil — Relatively low in saturated fat, sesame oil is most commonly used as a flavour enhancer rather than a cooking oil. This is largely due to its distinctively nutty aroma and higher price.

• Sunflower Oil — Sunflower oil is predominantly made up of polyunsaturated fats. Its relatively inexpensive price and smoke point of 227 °C make it suitable for daily cooking and frying applications.

Related:
Getting the Fats Right!

How to Store Cooking Oil

While unsaturated fats are generally better for our bodies, they are prone to oxidisation (reacting with oxygen) and turning rancid. As a general rule, oils that contain more saturated fat, which are less healthy, have the longest shelf life, followed by monounsaturated then polyunsaturated.

Here are a few helpful tips on storing oil:

• Keep the lid tightly closed to reduce exposure to oxygen.

• Store cooking oils in a cool, dark cupboard.

• If you keep oil on your countertop, consider using dark-coloured bottles to reduce exposure to heat from sunlight.

• Avoid keeping cooking oils in iron or copper containers as they can react with the metals making it unsafe to consume.

• Take note of the recommended shelf life for various cooking oils: olive oil (15 months), peanut oil (2 years), rice-bran, soybean, and sunflower oil (1 year), and sesame oil (6 months).

• For longer storage periods, you can refrigerate cooking oil. You should, however, leave them at room temperature for one to two hours for the oil to return to its regular consistency.

• If oil is seldom used in your home cooking, purchase smaller bottles of oil (e.g. 250ml) to avoid lengthy storage times.

Related:
Trim the Fat

What If You Eat Out?

Although you can’t control the type of oil used outside, you can dine at food eateries that use healthier oil, which has no more than 35 percent saturated fat and 0.5 percent trans fat. Simply look out for stalls that carry the healthier oil decal.

Oil’s Well That Ends Well

In conclusion, follow the guidelines below when choosing your next bottle of cooking oil:

• It should contain less than 35 percent saturated fat, more than 50 percent unsaturated fat and less than 0.5 percent of trans fat. Look out for the Healthier Choice Symbols indicating which oil is “Trans Fat Free” or “Lower in Saturated Fat”.

• Take note of the smoke point of different oils when choosing which to use for deep frying, sautéing or drizzling over salads.

• Store your oils properly using the recommended storage periods, as oil deteriorates over time.

Read these next:

• Happy with Healthier Food
• 5 Healthier CBD Lunchtime Dining Options
• Restaurant Guide to Healthier Eating

This article was last reviewed on

Thursday, December 1, 2022

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Get the facts about fat and find out how different types of cooking oil affect the nutrition of your meal.

<div><h3>How to Choose Cooking Oil?</h3><p>Ever felt overwhelmed by the variety of cooking oils in the supermarket aisle? With so many options, it is difficult to decide on the best. You’re likely to just pick up a familiar bottle and continue on your way.</p><p>We’ve put together a simple guide to demystify the process and help you choose a cooking oil to prepare healthier meals for your family.</p><p>
      <strong>Related&#58; <a title=”Healthy Budget Meals For The Entire Family” href=”https&#58;//www.healthhub.sg/live-healthy/1340/healthy-20-meals-for-the-entire-family”>Healthy Budget Meals For The Entire Family</a></strong></p><h3>The Facts About Fat
</h3><p>First, the bad news&#58; all cooking oil is 100% fat. The term healthy cooking oil is very much a misnomer. Hence, like sugar, oil should be used sparingly. </p><p>While oil is 100 percent fat,
      <a title=”Introduction to Fats” href=”http&#58;//www.healthhub.sg/programmes/76/introduction-to-fats”>there are good and bad fats&#58;</a></p><ul><li><p>Good fats refer to monounsaturated and polyunsaturated fats, which lower LDL (bad) cholesterol.</p></li><li><p>Bad fats refer to trans fat and saturated fat, which lower HDL (good) cholesterol levels and raises LDL levels.</p></li></ul><p>As a rough guide, choose oil that contains no more than 35 percent of saturated fat, less than 0.5 percent of trans fat and more than 50 percent of unsaturated fat (as indicated on the Nutritional Information labels). Sounds easy enough? But wait, there’s more.</p><p>
      <strong>Related&#58;
         <a title=”Introduction to Fats” href=”https&#58;//www.healthhub.sg/programmes/76/introduction-to-fats”>Introduction to Fats</a></strong></p><h3>What is Smoke Point?
</h3><p>
      <img src=”/sites/assets/Assets/Categories/Food%20N%20Nutrition/meat. jpg” alt=”oil smoking in a pan that is cooking” /> </p><p>Smoke Point is the temperature at which oil breaks down and burn, giving food an unpleasant burnt taste. In the process, free radicals harmful to your body are released.</p><p>Cooking oils have different smoke points. For example, olive oil, which has gradually found its way into the Singaporean kitchen, has a relatively low smoke point of 199 °C. Although olive oil is widely hailed as a healthy and flavourful option, it is not suitable for high-heat cooking.</p><p>So, for deep-frying (from 177 to 232 degrees Celsius) and baking at high temperatures, use oils with higher smoke points.</p><p>
      <strong>Related&#58;
         <a href=”https&#58;//www.healthhub.sg/live-healthy/1804/from-goreng-to-grill-healthier-cooking-methods” title=”From Goreng to Grill”>From Goreng to Grill&#58; Healthier Cooking Methods</a></strong></p><h3>Different Types of Cooking Oils for Different Foods</h3><p>It is good to have different types of oil in your kitchen for different uses such as drizzling on salads, light cooking or deep-frying. Here is a list of the more common cooking oils available and what they are suitable for.</p><ul><li><p>
            <strong>Canola Oil</strong> — Canola has a high content of unsaturated fats, which makes it a healthier choice. It also contains omega-3 and omega-6 fatty acids. Its non-distinctive flavour makes it suitable for general cooking, but avoid using it for deep-frying as it has a relatively low smoke point of 204 °C.</p></li><li><p>
            <strong>Olive Oil (Extra Virgin)</strong> — Extra virgin olive oil is flavourful and ideal for enhancing the taste of food. High-quality olive oils tend to be expensive, hence it is better used for drizzling over salads, raw foods or as a flavour enhancer.</p></li><li><p>
            <strong>Olive Oil (Extra Light)</strong> — Not to be confused with extra virgin olive oil or pure olive oil, extra light olive oil has a lighter flavour and a high smoke point (242 °C), which make it suitable for most cooking methods. </p></li><li><p>
            <strong>Peanut Oil</strong> — This golden oil is also commonly known as groundnut oil. It has a thin consistency, bland flavour (ideal for cooking) and a high smoke point of 232 °C.</p></li><li><p>
            <strong>Rice Bran Oil</strong> — Its high smoke point (254 °C) and neutral taste make it a good choice for deep-frying and stir-frying.</p></li><li><p>
            <strong>Soybean Oil</strong> — Soybean oil is low in saturated fat and high in unsaturated fats. Its high smoke point (256 °C) and inexpensive price make it ideal for deep-frying.</p></li><li><p>
            <strong>Sesame Oil</strong> — Relatively low in saturated fat, sesame oil is most commonly used as a flavour enhancer rather than a cooking oil. This is largely due to its distinctively nutty aroma and higher price.</p></li><li><p>
            <strong>Sunflower Oil</strong> — Sunflower oil is predominantly made up of polyunsaturated fats. Its relatively inexpensive price and smoke point of 227 °C make it suitable for daily cooking and frying applications.</p></li></ul><p>
      <strong>Related&#58;
         <a title=”Getting the Fats Right” href=”https&#58;//www.healthhub.sg/live-healthy/458/Getting%20the%20Fats%20Right%21″>Getting the Fats Right!</a></strong></p><h3>How to Store Cooking Oil</h3><p>
      <img src=”/sites/assets/Assets/Categories/Food%20N%20Nutrition/garden-salad-and-olive-oil.jpg” alt=”pouring olive oil into a salad as a dressing” /> </p><p>While unsaturated fats are generally better for our bodies, they are prone to oxidisation (reacting with oxygen) and turning rancid. As a general rule, oils that contain more saturated fat, which are less healthy, have the longest shelf life, followed by monounsaturated then polyunsaturated.</p><p>Here are a few helpful tips on storing oil&#58;</p><ul><li><p>Keep the lid tightly closed to reduce exposure to oxygen. </p></li><li><p>Store cooking oils in a cool, dark cupboard.</p></li><li><p>If you keep oil on your countertop, consider using dark-coloured bottles to reduce exposure to heat from sunlight.</p></li><li><p>Avoid keeping cooking oils in iron or copper containers as they can react with the metals making it unsafe to consume.</p></li><li><p>Take note of the recommended shelf life for various cooking oils&#58; olive oil (15 months), peanut oil (2 years), rice-bran, soybean, and sunflower oil (1 year), and sesame oil (6 months).</p></li><li><p>For longer storage periods, you can refrigerate cooking oil. You should, however, leave them at room temperature for one to two hours for the oil to return to its regular consistency.</p></li><li><p>If oil is seldom used in your home cooking, purchase smaller bottles of oil (e.g. 250ml) to avoid lengthy storage times. </p></li></ul><p>
      <strong>Related&#58;
         <a target=”_blank” title=”Trim the Fat” href=”https&#58;//www.healthhub.sg/live-healthy/1726/trim-the-fat”>Trim the Fat</a></strong></p><h3>What If You Eat Out?</h3><p>Although you can’t control the type of oil used outside, you can dine at food eateries that use healthier oil, which has no more than 35 percent saturated fat and 0.5 percent trans fat. Simply look out for stalls that carry the healthier oil decal.</p><p></p><div>
         <img src=”/sites/assets/Assets/Programs/fats/40_eating1.png” alt=”Eat out the healthier way” />
      </div><p></p>

   <h3>Oil’s Well That Ends Well</h3><p>In conclusion, follow the guidelines below when choosing your next bottle of cooking oil&#58;</p><ul><li><p>It should contain less than 35 percent saturated fat, more than 50 percent unsaturated fat and less than 0. 5 percent of trans fat. Look out for the Healthier Choice Symbols indicating which oil is “Trans Fat Free” or “Lower in Saturated Fat”.</p></li><li><p>Take note of the smoke point of different oils when choosing which to use for deep frying, sautéing or drizzling over salads.</p></li><li><p>Store your oils properly using the recommended storage periods, as oil deteriorates over time.</p></li></ul><hr /><p>
      <strong>Read these next&#58;</strong></p><ul><li>
         <a title=”Happy with Healthier Food” href=”https&#58;//www.healthhub.sg/live-healthy/1723/happy-with-healthier-food”>Happy with Healthier Food</a></li><li>
         <a title=”5 Healthy Lunchtime CBD Options” href=”https&#58;//www.healthhub.sg/live-healthy/1299/5-healthier-cbd-lunchtime-dining-options”>5 Healthier CBD Lunchtime Dining Options</a></li><li>
         <a title=”Restaurant Guide to Healthier Eating” href=”https&#58;//www. healthhub.sg/live-healthy/167/restaurant_guide_healthier_eating”>Restaurant Guide to Healthier Eating</a></li></ul></div>

Wednesday, June 29, 2016

Wednesday, May 23, 2018

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1118

Thursday, December 1, 2022

<div>Health Promotion Board </div>

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Canola Oil, Olive Oil, Soybean Oil- How to choose Cooking Oil?

Articles

The Healthiest Oils for Brain Health

Grocery stores normally sell a plethora of oil options: canola oil, vegetable oil, soybean oil, avocado oil, olive oil. Even within the olive oil selection itself there are a variety of options! It can be confusing, to say the least, to know which oil is best when making a decision based on health. Recipes often call for a specific oil in their ingredients, but is the oil recommended a healthy option? Not always.

Shopping for Oils

Many of the labels in the oil section are misleading. For example, an oil that claims on its label to be good for heart health may be highly inflammatory and contribute to cancer and cognitive decline. While that can seem ridiculous, the regulations of the food industry allow for such egregious misrepresentations. For this reason, it’s important that when you shop for oils, you know which oils will support your health and which will contribute to disease.

To make matters even more difficult, the healthiest oil for use without heating is not necessarily the healthiest oil for cooking. This is because oils possess different smoke points. The smoke point is the temperature at which an oil begins to degrade, changing its chemical composition as well as its taste. If an oil is heated above its smoke point, it can form harmful compounds in your food as well as in the air in your kitchen (4, 5). Different oils have different smoke points, making some safer for high-temperature cooking than others. Many inexpensive oils have very high smoke points and are often used for high heat cooking, such as canola oil, soybean oil, vegetable oil, and grapeseed oil. However, these oils are highly refined, are usually chemically extracted, and can contribute to inflammation in the body. Additionally, they give off a higher level of carcinogens, even when heated below their smoke point (3, 5, 7).

In this article we outline which oils are best for use without or on low heat and which are best for cooking, as well as the worst oil choices to use.

Best Oil for Low or No Heat: Extra Virgin Olive Oil

Olive oil is the clear winner when choosing an oil to use without or on low heat. Olive oil is packed with good fats and phytonutrients that support your cognitive function and overall health, making it a staple in the kitchen of anyone looking to improve brain health. All quality cold-pressed olive oils — whether they’re extra-virgin (EVOO), virgin (VOO), or refined (OO) — have similar beneficial fat content. What changes substantially in these oils as they become more refined is their phytonutrient content. Cold-pressed, EVOO has the most phytonutrients because it’s the least processed. Think of it as being the closest thing to the olives from which it was made. The very best extra virgin olive oil has a high polyphenol content, has a known harvest date, and is stored in a dark bottle. This type of extra virgin olive oil will have a very strong, often even peppery flavor and will appear green in color.

VOO has fewer phytonutrients than EVOO, and even fewer remain in refined OO (1, 2, 4). We definitely want to maximize our intake of cold-pressed EVOO to get the benefit of phytonutrients to support our brain health.

EVOO has a relatively low smoke point of 383℉, making it unideal for recipes that call for higher heat. Because EVOO doesn’t have a very high smoke point, it’s best used for dressing, drizzling, and dipping. The beneficial polyphenols in good quality EVOO are fragile and can be degraded at higher temperatures, so reserve EVOO for use without heating or over very low heat.

Cooking with Oils

The smoke point is not the only thing to consider when choosing an oil with which to cook. You should also know that heat, even when below the smoke point, destroys phytonutrients and antioxidants (that’s why it’s important to choose an EVOO that’s cold-pressed. It preserves the phytonutrients). When cooking with EVOO, the smoke point may be 383℉, but studies have shown that the phytonutrients in EVOO are destroyed at much lower temperatures. By ~350℉, all phytonutrients are cooked off, leaving you with the same healthy fats you would get in a high-quality OO (1, 2, 6). If you’re cooking below 350℉ or applying no heat to your food (i.e. making salad dressings, drizzling your food with olive oil, etc), then EVOO is the way to go. We want you to get those phytonutrients whenever possible. However, if you’re applying a higher heat to your food, choose an oil that’s better suited for cooking.

Best Oil for Higher Heat Cooking: Avocado Oil

Avocado oil is well suited for higher heat cooking, with a smoke point of 520℉. Avocado is relatively flavorless, so it works well for all different types of cuisines, as well as baked goods. Like olive oil, look for avocado oil that is cold-pressed and stored in a dark colored, glass container.

What about other oils?

While extra virgin olive oil is the best oil for low or no heat, and avocado oil is the best oil for cooking, some of the other oils available can also have a place in a brain healthy diet. Some oils like macadamia nut oil, sesame oil, and walnut oil are healthy and delicious oils for finishing. In other words, drizzle these oils on foods to add a punch of flavor and antioxidants when indicated for a particular dish or flavor profile.

The oils that should always be avoided include canola oil, corn oil, soybean oil, sunflower oil, safflower oil, and vegetable shortening. These oils are heavily processed which removes the beneficial plant compounds and are often chemically extracted, a process that imparts chemicals and harmful compounds into the oil. Additionally, the fat profile of these oils is more inflammatory than the healthier oils listed above.

Key Takeaways

Research shows that high-quality extra virgin olive oil is beneficial for your cognitive health and overall health. The less processed the oil is, the more nutrients it contains. Cold-pressed EVOO with a known harvest date, that has been stored in a dark colored glass bottle is the most phytonutrient-packed option, but it’s also the most delicate. Applying heat destroys EVOO’s nutrients, so it’s best used when applied raw to food. Use avocado oil, which has healthy fats and a much higher smoke point when cooking foods. For a recommendation of a great extra virgin olive oil with some of the highest amounts of brain healthy polyphenols, contact your Amos Institute dietitian today!

References:

1. Boskou, D. (Ed.). (2015).Olive oil: chemistry and technology.Retrieved from https://ebookcentral.proquest.com
2. Brenes, M., García, A., Dobarganes, M., Velasco, J., & Romero, C. (2002). Influence of thermal treatments simulating cooking processes on the polyphenol content in virgin olive oil.Journal of Agricultural and Food Chemistry, 50(21), 5962–5967.https://doi.org/10.1021/jf020506w
3. U. S. Department of Agriculture. (2013).Deep fat frying and food safety. Accessed Jan 13 2020 from https://www.fsis.usda.gov
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10 most useful vegetable oils for health / Food.ru Choice – an article from the “Healthy Food” section on Food.ru

1. Olive oil

One of the best vegetable oils. Used in the healthy Mediterranean diet. Oleic monounsaturated fatty acid predominates in its composition. Rich in polyphenols.

Increased olive oil consumption has been found to reduce the risk of heart disease and stroke. In another study, olive oil was shown to significantly reduce the risk of breast cancer.

How to choose olive oil? Good extra virgin olive oil, it should be bitter. Oil “sommeliers” say: if you cough a little while trying olive oil, it’s good.

There is an opinion that you can’t fry with extra virgin olive oil, but this is not true. The study showed that this healthy oil is stable even at high temperatures, and the polyphenols in its composition reduce the formation of carcinogens hazardous to health when frying meat. Although, of course, it is better to use olive oil for dressing salads.

2. Coconut oil

In Russia, this underestimated oil is just now coming into fashion. It contains healthy medium chain triglycerides, which speed up the elimination of fats from the body. Coconut oil is useful for diabetes, obesity and other diseases. Coconut oil is rich in caprylic acid, which reduces inflammation.

Coconut oil has long been considered unhealthy due to its high content of saturated fats. However, it turned out that coconut oil raises cholesterol levels less than saturated fats of animal origin.

Coconut oil can be used like other vegetable oils. A spoon added to coffee will turn it into a trendy armored coffee drink.

3. Avocado oil

It is made from the pulp of an avocado. Used both raw and for frying – avocado oil has the highest boiling point (the temperature at which the oil begins to burn). In unrefined avocado oil, this occurs at a temperature of 250 degrees. For comparison: in unrefined sunflower – only at 107 degrees.

Avocado oil is rich in vitamin E, tocopherol, chlorophyll, carotenoids and monounsaturated fatty acids similar in composition to olive oil.

This healthy oil is often adulterated. So, in the USA, samples were found, almost 100% consisting of soybean oil.

4. Rapeseed oil

Previously, this vegetable oil was used only for technical purposes. The fact is that rapeseed contains erucic acid and glucosinolates that are harmful to health.

Everything changed when Canadian breeders introduced modified rapeseed. In it, the content of harmful components was minimized. The plant, and then the oil from it, was called “canola” from Canadian Oil – “Canadian oil”.

Rapeseed oil is suitable for those who do not like the taste of olive oil. They are similar in nutritional value. Helps reduce cholesterol levels and acidity of gastric juice, good for joint health. Rapeseed oil is also valuable because it has ideal proportions of Omega-3 and 6 PUFAs – 1:2.

5. Walnut oil

Good source of Omega-3 fatty acids, phosphorus, selenium, zinc, magnesium, calcium and iron. Contains vitamins B2, B1, B3, E. With regular use, it reduces blood pressure and the level of “bad” cholesterol, improves memory and cognitive functions.

Has a delicate taste and aroma. Oil is used only raw. After heating, it loses its beneficial properties and begins to taste bitter. Pairs well with vegetables and cheeses.

6. Pumpkin seed oil

It is made from pumpkin seeds. Interestingly, depending on the thickness of the oil layer and the angle at which you look at it, it can have a color from dark green to dark red – this phenomenon is called polychromatism.

Rich in healthy phytonutrients. Improves the health of the heart and blood vessels, reduces inflammation, protects against depression. Helps with hair loss, improves skin.

The territory of the former Austria-Hungary is considered to be the birthplace of pumpkin seed oil. In the countries of the region, a popular dressing based on this oil and apple cider vinegar.

Butter is also used in desserts to give them a light nutty flavor. Pumpkin oil is added to ready-made dishes, but is not used for frying, as it starts to taste bitter.

7. Sunflower oil

Today the most popular in Russia, it appeared in 1829, when the serf peasant Daniil Bokarev first made sunflower oil, it was grown for its seeds.

Active popularization of vegetable oils, in particular, sunflower, began in the second half of the 20th century, when it became known that they are good for health. This happened after the 70-90s Finland hosted a 25-year North Karelia study to find out how to reduce deaths from cardiovascular disease. One of the measures was the replacement of animal fats with vegetable ones. By the way, mortality from CVD then decreased by 40-50%.

The most affordable sunflower oil has been popularized in Russia. It was used for frying, although it used to be done with butter and lard.

Sunflower oil is rich in such a powerful antioxidant as vitamin E.

By the way

Even such good oil as sunflower oil should not be carried away. It contains very little Omega-3 PUFA and almost 66 g Omega-6 PUFA per 100 g. A healthy ratio is 1:1 – 1:4. Today, due to fast food and industrial food, this ratio reaches 1:20. As a result of the healthy Omega-6 PUFAs, we get much more than we need. This increases the level of inflammation in the body. Therefore, use different vegetable oils.

8. Palm oil

Unrefined red oil from the pulp of palm fruits is considered useful. Studies have shown that it is rich in antioxidants: vitamin E, lycopene, beta-carotene. Therefore, it lowers blood pressure, reduces the risk of thrombosis and atherosclerosis, improves immunity and blood composition.

However, in industrial production, factory baking uses light oil, which is made from palm kernels. It’s cheap and lasts a long time. It is he who is considered not so useful, since it contains a lot of saturated fats.

In any case, even palm kernel oil is clearly better than the unhealthy trans-fat margarine used in industrial foods.

9. Camelina oil

It is made from camelina, an oil plant of the cruciferous family, popularly called “false flax”.

The oil contains many carotenoids, vitamins A, D, E and magnesium, linoleic and linolenic fatty acids, which are not synthesized by the body and must be ingested with food. Good for lowering “bad” cholesterol levels.

The taste of camelina oil is sharp, spicy, reminiscent of radish or horseradish. It is suitable for both salad dressings and frying, as it is resistant to heat.

10. Sesame oil

The oldest vegetable oil. Today, it is not produced much, since sesame can only be harvested by hand, when the seed is fully ripe and opened.

In Europe, sesame oil is often substituted for olive oil. It is almost odorless, has a pleasant nutty flavor. The best cold-pressed oil has a light yellow color. Chemically produced industrial oil is dark brown in color.

Of all types of vegetable oils, sesame oil does not go rancid the longest, because sesame contains natural antioxidants sesamin and sesamolin.

Sesame oil contains a lot of vitamin K and calcium. Only 1 tbsp. l. will cover the daily requirement for this mineral, which is important for the prevention of osteoporosis. Reduces cholesterol levels. In Chinese medicine, it is used as a remedy for toothache. A clinical study has shown that sesame oil is good at moisturizing the nasal mucosa.

By the way

Our top does not contain linseed oil, which is often positioned as the most useful vegetable oil and an indispensable source of Omega-3 PUFAs. Experts say that it oxidizes very quickly, often even before the expiration date.

What can be done?

Buy a manual or electric oil press. This will allow you to squeeze fresh seed and nut oil in small batches at home so it doesn’t oxidize so you can get the most health benefits out of it.

Learn more about healthy foods:

• Foods for a healthy diet. Which ones to include in the diet, and which ones to limit

• October 16 is World Healthy Eating Day. For 100 years from hunger to diets

• The dentist named products that will help maintain healthy teeth

Which vegetable oil is the most useful – the nutritionist answers – OilWorld.

ru

olive, sunflower, linseed, palm, mustard, grape seed, coconut, pumpkin. Each is useful in its own way. Nutritionist Tatyana Bukina spoke in detail about some types of vegetable oil.

The maximum amount of nutrients remains in unrefined sunflower oil : it contains fat-soluble vitamins A (for vision), D (provides calcium absorption), E (antioxidant), K (for blood clotting) and F (reduces “harmful” cholesterol) and omega-6 fatty acids. For example, linoleic acid, which regulates metabolism, is 4 times more in sunflower oil than in olive oil. It is also the best source of lecithin, which forms the children’s nervous system, activates mental activity in adults, and restores strength during anemia and stress. Refined oil is guaranteed to be free of harmful substances such as pesticides or heavy metals that may have been in the original raw material. Unrefined is suitable only for cold dishes, and you can fry in refined oil.

The most balanced is olive oil . It has the optimal content of various fatty acids, it is well absorbed, has a variety of useful properties. In this oil, the largest amount of oleic acid, which improves the elasticity of blood vessels, fights inflammation and the development of cancer. Olive oil is included in the Mediterranean diet, prevents diseases of the cardiovascular system, has a good effect on digestion, helps to reduce excess weight. When heated, it practically does not form harmful carcinogens, unlike many other unrefined vegetable oils. To check the quality of cold-pressed oil, you need to put it in the freezer: the real one will freeze. But you can not store olive oil in the refrigerator for a long time, it must be kept in a cool dark place.

Corn oil is the best of all vegetable oils in regulating the amount of cholesterol, contains twice as much vitamin E as olive or sunflower oil. It is a strong antioxidant that increases a woman’s fertility (the ability to conceive and bear a child). Corn oil also contains phosphorus derivatives, which are very useful for the brain, as well as nicotinic acid (vitamin PP), which regulates the heart rhythm.

Sesame oil is a champion in calcium content, it has a good effect on the endocrine and reproductive systems. The phospholipids and magnesium contained in it help to get rid of irritability, depression, insomnia and increased fatigue. But sesame increases blood clotting, so those suffering from varicose veins and heart disease should use it carefully.

Linseed oil is the only vegetable oil with twice the omega-3 content of fish oil. The value of this oil is in the huge amount of vitamin F that is not synthesized in the body. The antioxidant thioproline neutralizes nitrates, so flaxseed oil is ideal for dressing salads from purchased vegetables. In addition, it prevents the formation of blood clots, thereby reducing the risk of stroke.

Pumpkin seed oil contains more zinc than seafood, as well as a lot of selenium, which improves immunity, helps with poisoning.