1. COOKING WITH OILS
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. These include peanut oil and olive oil. The more fragile oils are best used at room temperature, like salad dressings. To preserve the nutritious properties and the flavor of unrefined oils, try the "wet-sauté," a technique that is practiced by gourmet chefs. Pour around one-fourth of a cup of water in the stirfry pan and heat just below boiling. Then add the food and cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact with a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot metal. Never heat oils to the smoking point, as this not only damages their fatty acid content, but also their taste. Best cooking oils and fats are: butter, peanut oil, high oleic sunflower oil, high oleic safflower oil, sesame oil, and olive oil.
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. These include peanut oil and olive oil. The more fragile oils are best used at room temperature, like salad dressings. To preserve the nutritious properties and the flavor of unrefined oils, try the "wet-sauté," a technique that is practiced by gourmet chefs. Pour around one-fourth of a cup of water in the stirfry pan and heat just below boiling. Then add the food and cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact with a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot metal. Never heat oils to the smoking point, as this not only damages their fatty acid content, but also their taste. Best cooking oils and fats are: butter, peanut oil, high oleic sunflower oil, high oleic safflower oil, sesame oil, and olive oil.
NUTRITIP
Whole-Food Oil Sources
Whenever possible, eat the food, such as fish or seeds, rather than the extracted oil. These foods contain other vital nutrients in addition to the energy-producing fats and healthy fatty acids.
Whole-Food Oil Sources
Whenever possible, eat the food, such as fish or seeds, rather than the extracted oil. These foods contain other vital nutrients in addition to the energy-producing fats and healthy fatty acids.
2. STORING OILS
If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to metal rusting. If the oil comes in a clear bottle, wrap it with a dark covering. Keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities, and use within a month or two. The healthier the oil, the more quickly it spoils. Store oils in a cool, dark place. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them right away. An exception to this is olive oil, which need not be refrigerated. It is high in oleic acid and contains antioxidants which slow spoiling. Other cooking oils, such as safflower, sunflower, and corn, are high in linolenic acid and are quick to spoil.
If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to metal rusting. If the oil comes in a clear bottle, wrap it with a dark covering. Keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities, and use within a month or two. The healthier the oil, the more quickly it spoils. Store oils in a cool, dark place. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them right away. An exception to this is olive oil, which need not be refrigerated. It is high in oleic acid and contains antioxidants which slow spoiling. Other cooking oils, such as safflower, sunflower, and corn, are high in linolenic acid and are quick to spoil.
3. BUY ORGANIC
It's definitely worthwhile to pay extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or deodorized, and may even be organically grown.
It's definitely worthwhile to pay extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or deodorized, and may even be organically grown.
4. READ LABELS
The already lax label laws are even more slippery when it comes to oils. Avoid oil that is labeled simply "vegetable oil." A consumer has a right to know which vegetables are used in the oil. Ditto that caution for "all purpose" vegetable oils. Chances are that the manufacturer used the inexpensive, highly processed oils, such as cottonseed oil, to fill up the bottle. Labels do not usually list the types of fatty acid the oil contains, for example, how much omega 3's and how much omega 6's. Ideally, the label should state whether the oil was chemically extracted or mechanically pressed. Consumers have the right to know if they are possibly eating chemical residues. If the label doesn't tell you how the oil was produced, you can assume the worse.
The already lax label laws are even more slippery when it comes to oils. Avoid oil that is labeled simply "vegetable oil." A consumer has a right to know which vegetables are used in the oil. Ditto that caution for "all purpose" vegetable oils. Chances are that the manufacturer used the inexpensive, highly processed oils, such as cottonseed oil, to fill up the bottle. Labels do not usually list the types of fatty acid the oil contains, for example, how much omega 3's and how much omega 6's. Ideally, the label should state whether the oil was chemically extracted or mechanically pressed. Consumers have the right to know if they are possibly eating chemical residues. If the label doesn't tell you how the oil was produced, you can assume the worse.
Don't be misled by the "no cholesterol" label on the oil container. Being a plant food, oils don't contain cholesterol. And avoid any oil that has the bad fat word "hydrogenated" or "partially hydrogenated" on the label.
HEART-HEALTHY OILS
Hydrogenated fats and oils raise the LDL (bad) cholesterol and lower the HDL (good) cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and LDL. Flax oil and monounsaturated oils, like olive and canola oils, reduce only the bad cholesterol without lowering the good cholesterol.
Hydrogenated fats and oils raise the LDL (bad) cholesterol and lower the HDL (good) cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and LDL. Flax oil and monounsaturated oils, like olive and canola oils, reduce only the bad cholesterol without lowering the good cholesterol.
5. USE SPARINGLY
Remember that oils are liquid fats. Even oils that rank high on the "best oils" list still average 120 calories per tablespoon. Use even these oils sparingly. Pour the oil into a spoon first, and then sprinkle it on your salad or put it in the stir-fry pan. You'll use less oil if you don't pour it directly from the bottle.
Remember that oils are liquid fats. Even oils that rank high on the "best oils" list still average 120 calories per tablespoon. Use even these oils sparingly. Pour the oil into a spoon first, and then sprinkle it on your salad or put it in the stir-fry pan. You'll use less oil if you don't pour it directly from the bottle.
The goal of a "right fat" diet is to eat the right amount of the right kinds of oil. We have used these criteria for evaluating the various types of oil:
BEST OILS 1. Flaxseed COMMENTS Best source of omega 3 fatty acids; has heart- healthy properties; is a colon-friendly oil; lessens constipation; boosts immunity; promotes healthy skin; contains the healthy phytonutrient, lignin; spoils quickly without careful storage; not to be used in cooking 2. Canola One of the lowest oils in saturated fats, making it a heart-friendly oil; a rich source of essential omega 3 and 6 fatty acids. 3. Soybean Contains both omega 3 and omega 6 fatty acids, but is often highly refined and hydrogenated. 4. Olive oil (virgin or extra virgin) Doesn't need high temperature or chemical processing, since it is made from the flesh of the olive and not the seed; slow to spoil; okay for medium-temperature cooking; in moderation lowers LDL (bad) cholesterol without affecting HDL, (good) cholesterol thereby improving the HDL-to-LDL ratio. 5. Pumpkin seed Low in saturated fats; rich in omega-6 fatty acids, may contain some omega 3's; refining and chemical processing lowers the nutritional qualities. MEDIUM OILS COMMENTS 1. Safflower Low in saturated fats, rich in omega 6 fatty acids. 2. Sunflower Rich in omega 6 fatty acids. 3. Corn Slightly higher in saturated fats than the best oils; usually hydrogenated; rich source of omega 6 fatty acids 4. Peanut Somewhat high in saturated fats but still less than butter, animal fat, and cottonseed oil; good for cooking at higher temperatures. WORST OILS COMMENTS 1. Cottonseed High in saturated fats; likely to contain pesticide residues; frequently hydrogenated. 2. Palm kernel High in saturated fats, therefore a potentially cholesterol-raising oil. 3. Coconut Highest in saturated fats of all popular oils; one of the most heart-unhealthy oils |