HOW IT WORKS…
To the good healthy oils that belong in your kitchen and in your body:
Fatty Acid Breakdown:
Saturated: 92%. Monounsaturated: 6%. Polyunsaturated: 1.6%.
Fatty Acid Breakdown:
Saturated: 14%. Monounsaturated: 75%. Polyunsaturated: 11%.
our 100% Virgin Olive Oils contain:
- No Preservatives
- No Coloring
- No Additives
- No Palm Oil
NOTE: The best fats are those high in heart-healthy monounsaturates and other important nutrients such as oleic acids and omega-3 fatty acids.
To the unhealthy oils that have no place in your body:
- Blended Vegetable Oils
- Old Oils
- Vegetable Shortenings
- Chemically Extracted Oils
- Oils High In Polyunsaturates
- Unhealthy fats also lurk in crackers, gravy mixes, cake and pancake mixes, and other packaged foods. Such foods usually contain other unhealthy ingredients like artificial colors, refined sugars, MSG, and excess sodium.
- Partially hydrogenated oil:A source of trans fats, the unhealthiest of all. Most trans fats in the American diet are found in commercially prepared baked goods, margarine, snack foods, and processed foods.
- Polyunsaturated Fats, Proceed with caution. These come from plants and have been generally seen as a healthy alternative to animal fats. Although they, too, can improve your HDL-to-LDL ratio, they are also high in omega-6s, which need to be balanced with omega-3s.
- Saturated Fats,, Avoid. Although saturated fats like butter and lard add flavor and work well for cooking, they clog your arteries, boosting the risk of heart disease and stroke. Some studies indicate they may even raise the risk of colon and prostate cancers. These fats come from animals, including seafood, though high levels are also found in coconut, palm, and palm-kernel oil. Saturated fats do tend to boost both good HDL and bad LDL levels, but studies show the overall effect is a negative one.
- Trans Fats, No way. Trans fats are created when hydrogen is added to vegetable oil, changing it from a liquid into a more solid form, such as margarine. Trans fats lower HDL levels and raise LDL; they’re considered even worse for heart health than saturated fat.
Why BAD Oils are Harmful?
It is all about ratio of OMEGA 3 and OMEGA 6
Both Omega-3 and Omega-6 fatty acids are so-called essential fatty acids, meaning that we need some of them in our diet because the body can’t produce them.
When the Omega-6:Omega-3 ratio shifts too high in favor of Omega-6, it will produce lots of bad cholestrol in the body and excess Omega-6 fatty acids build up in our cell membranes and contribute to inflammation .
Inflammation is an underlying factor in some of the most common western diseases and include cardiovascular disease, cancer, diabetes, arthritis and many, many others.
Canola oil: After olive and sunflower oil, canola is the next highest in heart-healthy monounsaturated fats. It can be used as a salad dressing and for baking and frying. This neutral-tasting oil is obtained from rapeseed, a mustard relative. Because rapeseed is commonly sprayed with pesticides, be sure to look for organic, expeller-pressed brands of canola oil.
Peanut oil: An all-purpose oil that's high in monounsaturated fats, peanut oil is also about 30 percent polyunsaturated fats and 20 percent saturated. Because it has a high smoke point, it's prized for frying. Most commercial brands are chemically processed, though expeller-pressed brands are available at specialty stores and online. Peanut oil has a longer shelf life than other oils.
Sesame oil: Although this oil is high in polyunsaturates, its strong flavor means a little goes a long way. For Asian cooking, it's a must. Choose dark for seasoning and light for frying.
Avocado oil: This light-tasting oil is not only high in monounsaturated fats, but can also withstand high-heat cooking.
Grapeseed oil: Although grapeseed oil is high in mono- and polyunsaturates, it has a high smoke point and is often used as a substitute for olive oil.
Sunflower oil: This mild-flavored oil is high in vitamin E. As with safflower oil, look for the high-oleic version, since it is 80 percent monounsaturated and has a high smoke point.
Nuts Oil: There is no end to the kinds of artisan nut, fruit, seed, and infused-flavored oils that are sold in gourmet shops and online. Because of their costs and distinct flavors, use these designer oils sparingly, and keep them in the refrigerator. Especially high in healthy monounsaturated fats are macadamia, hazelnut, hemp, and almond oil -- the latter can even be used for high-heat cooking. Although walnut oil and flaxseed oil are both high in polyunsaturates, they have a beneficial additive: They contain omega-3s, the same healthful fatty acids that are found in fish oils.
Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.
Therefore, keep cooking oils in a cool, dry, dark place and make sure to screw the lid on as soon as you’re done using them.
Avoid Using the Following Oils for Cooking
Seed- and Vegetable Oils
Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.
Not only should you not cook with them, you should probably avoid them altogether.
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.
However, new data links these oils with many serious diseases, including heart disease, obesity, diabetes, cancer and other health problems.
Avoid all of the following vegetable oils:
- Soybean Oil
- Corn Oil
- Cottonseed Oil
- Canola Oil
- Rapeseed Oil
- Sunflower Oil
- Sesame Oil
- Grapeseed Oil
- Safflower Oil
- Rice Bran Oil
2. Palm Oil
Palm oil is derived from the fruit of oil palms.
It consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates.
This makes palm oil a good choice for cooking.
Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.
However, some concerns have been raised about the sustainability of harvesting palm oil, apparently growing these trees means less environment available for Orangutans, which are an endangered species.
3. Avocado Oil
The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.
It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.
4. Fish Oil
Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids.
The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.
However, due to its high concentration of polyunsaturated fats, fish oil should neverbe used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.
5. Flax Oil
Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA).
Many people use this oil to supplement with Omega-3 fats.
However, unless you’re vegan, then I do recommend that you use fish oil instead.
Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty (20).
Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.
6. Canola Oil
Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it.
The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.
However, canola oil needs to go through very harsh processing methods before it is turned into the final product.
7. Nut Oils and Peanut Oil
There are many nut oils available and some of them taste awesome.
However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking.
They can be used as parts of recipes, but do not fry or do any high heat cooking with them.
The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.
There is one exception, however, and that is macadamia nut oil, which is mostly monounsaturated (like olive oil). It is pricey, but I hear it tastes awesome.
If you want, you can use macadamia oil for low- or medium-heat cooking.