WHATSAPP ENQUIRIES
The Good, The Bad and The Neutral
We’ve been classifying fats into the good and the bad categories for decades. Oils were classified based on the heart-smart values: the ability to raise or lower total and LDL cholesterol. However, some fats are neither – they don’t raise or lower cholesterol. Instead, their effect on cholesterol is neutral.
Good Fats: Omega-3 and Mono-unsaturated fats (omega-9)
Neutral Fats: Omega-6 and Stearic acid (a type of saturated fat)
Bad Fats: Trans fats (commercial-type) and saturated fats (except stearic acid)
Top 10 Good Cooking Oils
Based on the above classification, the “ideal” cooking oil should contain a higher amount of the “good” fats (omega-3 and 9) and minimal saturated fats and transfats.
The following oils are low in the “bad” fats listed above.
- almond oil
- apricot oil
- avocado oil
- canola oil
- flaxseed oil
- hazelnut oil
- olive oil
- peanut oil
- pistachio oil
- sunflower oil
Fat Comparison Chart
|
Fat (1 Tbsp)
|
Saturated (grams)
|
Mono- unsaturated (grams)
|
Poly- unsaturated (grams)
|
Trans-fat (grams)
|
|
Safflower Oil
|
0.8
|
10.2
|
2.0
|
0.0
|
|
Canola Oil
|
0.9
|
8.2
|
4.1
|
0.0
|
|
Flaxseed Oil
|
1.3
|
2.5
|
10.2
|
0.0
|
|
Sunflower Oil
|
1.4
|
2.7
|
8.9
|
0.0
|
|
Corn Oil
|
1.7
|
3.3
|
8.0
|
0.0
|
|
Olive Oil
|
1.8
|
10.0
|
1.2
|
0.0
|
|
Sesame Oil
|
1.9
|
5.4
|
5.6
|
0.0
|
|
Soybean Oil
|
2.0
|
3.2
|
7.8
|
0.0
|
|
Margarine (tub)
|
2.0
|
5.2
|
3.8
|
0.5
|
|
Peanut Oil
|
2.3
|
6.2
|
4.3
|
0.0
|
|
Cottonseed Oil
|
3.5
|
2.4
|
7.0
|
0.0
|
|
Vegetable Shortening
|
3.2
|
5.7
|
3.3
|
1.7
|
|
Chicken Fat
|
3.8
|
5.7
|
2.6
|
0.0
|
|
Lard (pork fat)
|
5.0
|
5.8
|
1.4
|
0.0
|
|
Palm Oil
|
6.7
|
5.0
|
1.2
|
0.0
|
|
Butter
|
7.2
|
3.3
|
0.5
|
0.0
|
|
Cocoa Butter
|
8.1
|
4.5
|
0.4
|
0.0
|
|
Palm Kernel Oil
|
11.1
|
1.6
|
0.2
|
0.0
|
|
Coconut Oil
|
11.8
|
0.8
|
0.2
|
0.0
|
Furthermore, it is likely that corn, soy and canola oils are genetically-modified. There are non- genetically-modified organic kinds of these oils available. Check the label if you are concerned about genetically-modified products.
Choose sunflower oil or canola oil if you wish to fry foods, as these oils have a higher smoke point. It is best not to fry with extra-virgin olive oil, as its smoke point is only about 160°C. As soon as the liquid oils reach smoking point it acts like a transfat.
Smoke Points of some of the Fats and Oils
|
Vegetable Shortening (Hydrogenated)
|
160°C
|
|
Lard
|
160°C
|
|
Olive Oil
|
160°C
|
|
Butter
|
180°C
|
|
Corn Oil
|
200°C
|
|
Canola Oil
|
220°C
|
|
Clarified Butter
|
230°C
|
|
Sunflower Oil
|
230°C
|
|
Soybean Oil
|
230°C
|
|
Safflower Oil
|
250°C
|
