Oil and Fats
KNOWing The fats of life
Fats and oils are invaluable in cooking and baking. They provide flavor, richness, smoothness and tenderness, but also crispness. Fats and oils prevent foods from drying out. One of the greatest attributes of fats and oils in cooking and baking is their ability to create satiety or satisfaction.
However, when you're cooking it’s best to choose a fat that's liquid instead of solid at room temperature. That advice, is based on a large body of evidence showing that replacing solid fat with liquid fat is linked to a lower risk of heart attack and death from heart disease.
You may wonder isn't fat bad for you? Your body needs some fat from food. It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
Monounsaturated fatty acids are found in vegetables oils, such as canola, olive, and peanut, and avocado, nuts and olives. Polyunsaturated fatty acids are found in vegetable oils, such as safflower, soybean and sunflower, and fatty fish and nuts.
As a consequence, saturated bad fatty acids are more difficult to undo during digestion and are a risk factor in cardiovascular and other diseases. Saturated fatty acids are mostly found in animal fats, but they are also found in tropical oils, such as coconut or palm oil.
Vegetable fats are found in foods such as avocado, coconut, margarine, nuts, olives, peanut butter and seeds. . Fats and oils belong to the class of organic compounds called “lipids” that are fatty acids or their derivatives. Aside from fats and oils, lipids also include phospholipids, such as lecithin that is found in egg yolk, cholesterol and other sterols.
Choosing healthy oils for cooking
EXTRA VIRGIN OLIVE OIL
An extra virgin label means the olives are pressed and the oil is extracted making high quality, unrefined. Extra virgin olive oil contains a large amount of monounsaturated fats and some polyunsaturated fatty acids; many studies have linked it to better heart health. Olive oil was also correlated with a reduction in inflammatory compounds that may contribute to the progression of CVD. Olives contain plant chemicals called polyphenols that may help reduce inflammation.
Smoke Point 410 F.
EVOO can have a buttery, spicy, fruity, or even a bitter taste depending on the origin of the olives. EVOO doesn't work great for high-temp cooking because the heat will ruin the flavor. But, its great for vinaigrettes as a finishing oil or dipping sauce…add a drop to you coffee for enhance taste. Oh, eggs fried in EVOO are pretty delicious.
Also, keep in mind, however, is that sometimes olive oil that’s labeled “extra virgin” is not what it claims to be. In 2015, the National Consumers League tested 11 different olive oils and found that six of them failed to meet the standards that classify them as extra virgin. Here’s a list of extra virgin olive oils that passed the test.
OLIVE OIL
Olive oil is considered to be one of the healthiest oils out there. It is loaded with beneficial fatty acids and many powerful antioxidants. It is a staple in the Mediterranean diet. Olive oil can raise good cholesterol and lower bad cholesterol levels in the blood. Although olive oil is often acclaimed for its health benefits, it’s not the best oil for cooking. However, it can be used as a seasoning/ dressing in salads or dips and for simmering sauces. It’s also one of the healthiest oils to use when baking goodies.
Smoke Point 460 F
Choose an oil that is not refined and overly processed.
However, the recent scandals have shown that many brand retailers have been fraudulently labeling olive oils as “extra virgin olive oil”. In some cases reports claim to find canola oil and other cheaper oils mixed in. The olive oil you find in your supermarket might not be wholesome in nutrition and may even be processed in an unhealthy environment. Hence, always check with your local
AVOCADO OIL
Avocado oil is high in oleic acid and contains both monounsaturated and polyunsaturated fatty acids. It has one of the highest monounsaturated fat contents among cooking oils. Avocado oil and is good for the heart and is considered to be one of the healthiest oils due to its healing properties. This heart-healthy oil has anti-inflammatory properties that help prevent arterial damage, heart disease, and blood pressure. Avocado oil has a high smoke point 510 F, making it one of the top choices for cooking, salad dressing and, sauces.
Smoke Point 520 F
Studies have shown a gradual improvement in cholesterol levels with the consumption of avocado oil. The pulp of the avocado fruit produces the oil, which is rich in healthy fats. It can also improve the symptoms of arthritis
SESAME OIL
Sesame oil offers many health benefits due to its percentage of unsaturated and saturated fats. Being rich in fatty acids like oleic acid and linoleic acid, sesame oil enhances cardiovascular health. It reduces high blood pressure and prevents blockage of the arteries. It has antioxidants that play an important role in flushing out harmful toxins from the body, protecting it from harmful diseases, including cancer. It's also known to lower blood pressure, blood sugar and improve skin. It also provides 17 percent of the recommended daily value of vitamin K which provides bone support and prevents blood clotting.
Smoke Point 410 F
Apart from all its health benefits and convenience in cooking, sesame oil also is extremely flavorful and has a high smoke point. All these factors make it one of the most preferable oils.
Choose cold-pressed. Tastes great in vinaigrettes, dressings, and ideal for sauteing.
PEANUT OIL
Peanut oil has one of the highest monounsaturated fat contents among cooking oils and cooks at a high smoke point. However, refined peanut oil is processed under high heat. Therefore, all the proteins are eliminated. So, it’s better to opt for the roasted aromatic peanut oil that is cold pressed as all essential nutrients are preserved.
Smoke Point 440 F
Nut oils, like peanut, can be fun to experiment with in the kitchen, especially since there are so many different types.
It’s usually flavorful with a mild nutty taste and smell, and cooks well at high smoke point. be mindful of allergy.
WALNUT OIL
Walnuts are chock-full of nutritional benefits. (Watch this video on the benefits of walnuts) They're loaded with omega-3 fatty acids and hold a significant source of iron, zinc, calcium and magnesium. The flavor of this oil is rich and nutty. Diets rich in walnuts and walnut oil have been shown to help the body respond better to stress and keep diastolic blood pressure levels down.
Smoke Point 400 F
Walnut oil is best used uncooked and shouldn't be used at high temperatures because it becomes slightly bitter once cooked. But it makes a delicious addition to salad dressings and pastas.
It's best to store nut and seed oils in the refrigerator to preserve their flavor and freshness.
SUNFLOWER OIL
Sunflower oil has the perfect balance of monounsaturated and polyunsaturated fats, which makes it a healthy oil for cooking. It reduces the levels of bad cholesterol in the blood which is why more people have begun incorporating sunflower oil into their diet.
Smoke Point 440 F
Recent study shows that sunflower oil might not be as healthy as we think as contains no essential omega-3 fats. Regularly consumption may disturb the balance of ratio in the diet of omega-6/omega-3 fats. It has a subtle flavor and a high smoke point, which indicate it is more refined after processing. If it is repeatedly heated, it can display some dangerous chemical changes.
CANOLA OIL
Canola oil is derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats. Canola has a near-even ratio of omega-6 to omega-3 fats. Canola oil can lead to serious complications like heart disease, metabolic diseases, and even cancer.
Of all vegetable oils, canola oil tends to have the least amount of saturated fats. It has a high smoke point, which means it is good for high-heat cooking and has a neutral flavor. Canola oil is genetically modified and will become rancid quicker than any other oil.
Smoke Point 450 F
But, even though it is not the best option. When shopping for oils, feel free to choose any liquid oil based on your taste preferences, says Dr. Hu, whose family's kitchen cupboard has both canola and olive oils. Cold-pressed or unprocessed canola oil is available and is better for you if you can find it.
SEED & VEGETABLE OIL
Industrial Seed and vegetable oil are refined and highly processed and much too loaded with omega-6 fatty acids. It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label. Processed oils have been pushed past their heat tolerance and have become rancid in the processing.
Most "vegetable" oils contain soybean oil and are a blend of canola, corn, soybean, safflower, palm and sunflower oils.
Best to use olive oil whenever you can instead of a corn or a soybean oil.
Avoid these oil. they are linked to serious diseases including heart and cancer. They have no vegetables, no real benefits and are highly refined.
Soybean oil
Corn oil
Cottonseed oil
Rapeseed oil
Grapeseed oil
Rice bran oil
The palm oil industry is linked to serious environmental issues including deforestation, habitat degradation, animal cruelty, and human rights abuses.
The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.