Cooking Oils Which is the Best?

[WestWalker]

A while ago, I was looking for dairy substitue and information on oils. I know MrsP and I had a discussion about Palm Oil and later purchased some and have used it. But as I kept looking at different oils and trying to determine how to substitute the best product for dairy (such as butter) I ended up running across different studies etc. This one article seems to sum up some of what I was finding on what may be best to use over other products/sources.


Which cooking oil is the best?
Written by: Gloria Tsang, RD
last updated: June 2005
All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.
The Bad Fats
Saturated Fats Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Trans Fats Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).
The Good Fats
Monounsaturated Fats Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
Polyunsaturated Fats Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.

Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.
The Verdict? As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F.
• Good Cooking Oils:
o canola oil
o flax seed oil
o peanut oil
o olive oil
o non-hydrogenated soft margarine
o safflower oil
o sunflower oil
o corn oil
The following "bad" oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!
• Bad Cooking Oils:
o Vegetable shortening
o Hard margarine
o Butter
o Palm oil
o Palm kernel oil
o Coconut oil

[Fidissimus]

For easy "eyeballing" good fats from bad, I had a trainer once say to me, "if the oil or fat is solid at room temperature then it'll be 'solid' in your veins." (Yicky image) So try to eat those fats that liquid at room temperature - they tend to be healthier for you... as well noted in West Walkers post above.
_________________
Cheers!
Jenn

GF BD: Feb. 2001
Free of wheat, barley, rye, oats, rice, dairy, eggs, almonds, pineapple and brewers yeast.
http://graindamaged.blogspot.com/

[ostrich]

[Fidissimus]

I don't think she meant it literally... it was just a good way to easily identify bad fats. Those that are solid at room temperature tend to be the less healthy choice and bad fats tend to clog arteries...
_________________
Cheers!
Jenn

GF BD: Feb. 2001
Free of wheat, barley, rye, oats, rice, dairy, eggs, almonds, pineapple and brewers yeast.
http://graindamaged.blogspot.com/

[ostrich]

Ohhh, ok. Of course, my normal body temp is 97F, so maybe those things actually are solid in my veins.
_________________
Ostrich :>--O==={

I lie below, you float above
In the pretty white ships that I am dreaming of