COOKING OILS

I used olive oil for cooking. I thought olive oil is the best oil for cooking. When I watched Doctor Oz health program yesterday about "Good and Bad oil", he mentioned that, canola oil is a good cooking oil compared to olive oil. What a surprised for me!

See the details below about cooking oils (Recipe Zaar):

1. Cooking with oil at high temperatures can damage oils.
2. The more omega 3 fatty acids in the oil, the less suitable it is for cooking.
3. The heat not only damages the fatty acids, it can also change them into harmful substances.
4. 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.
5. 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.
6. 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.
7. 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.

BEST OILS

1. Flaxseed

• 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

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

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.

Notes: So? what do you think? What oil do you used for your daily cooked? I hope this short notes about oils can give you a good information.

Aliya of the day!

Good morning Nenek!