While we are standing at the jump off point of your new path toward wellness you might feel a little frustrated by all the changes that you see in front of you. Learning how to educate yourself about food is really important, so we thought we might start out with a big one Cooking Oils. Before we can delve into that topic, lets take a crash course on FAT…

There are 3 kinds of fats: good fats, bad fats and neutral fats. Good fats have been clinically proven to benefit our bodies, bad fats are harmful to our bodies and neutral fats which may not damage our bodies but probably don’t benefit them very much.

Examples of Good Fats:

Olives
Avocados
Nuts
Seeds

Examples of Bad Fats:

Trans fats (hydrogenated or partially hydrogenated oils)
Highly refined vegetable oils or soybean oils
Fats really high in omega-6 fatty acids

Examples of Neutral Fats

Palm Oil
Animal Fats from grass-fed, organically raised animals (AKA butter or lard)

All oils are high in calorie and fat

No matter what oil you are using there are around 120 calories and 13 g of fat per tablespoon.

The composition of oils is what makes them different from each other. Each type of oil has its own ratio of saturated fat, monounsaturated and polyunsaturated fat. The ratio tells us what it will do to our body, how high it can be heated without issues and whether it is a solid or liquid.

Facts About Oils:

Shop for Cold-Pressed or Expeller-Pressed Oils.
Cold-pressed oils are pressed at low temperatures in order to hold their flavor, aroma and nutrients.
Expeller-pressed oils are pressed using a machine and do not include chemicals. This is another clean way of producing oils.
Smoke point is the temperature where oils start to break down and lose their flavors and nutrients. This means some oils are better for dressings and others are good for searing or frying.
Use oils high in monounsaturated fat for cooking (MUFAs). MUFAs are less sensitive to heat and oxidation which may be harmful to human health.

Is saturated fat totally evil?

Although the medical world is slow to come around, there is very little science that proves that saturated fat is the only cause of heart disease. Heart disease is most commonly linked to inflammation caused by processed foods that include white flour, white sugar and chemical additives. Eliminating processed foods and choosing whole foods, in addition to eating proper serving sizes and regular exercise will help any person have a healthier body.

What is the difference between polyunsaturated and monounsaturated fat?

MUFAs are less sensitive to that and oxidation. When oils oxidize they form cooking oil polar compounds that could raise blood pressure, cholesterol, and risk of heart disease.

What about omega-3 fatty acids and omega-6 fatty acids?

Omega-3 fatty acids and omega-6 fatty acids are 2 types of polyunsaturated fats. High amounts omega-6 fatty acids are present in packaged foods, refined plant oils, poultry, eggs and some nuts and seeds. It is wise to try to balance omega-6 with omega-3 fatty acids in order to avoid whole-body inflammation. Eating fish and using fish oils are one way to add omega-3 fatty acids to your diet but you there are cooking oils that provide this balance. The optimal ratio of omega-6 to omega-3 fatty acids is 4:1 or less.

Your body requires fat

Fat doesn’t just taste good but it is necessary for our health. Fat is needed by our bodies to absorb vitamins A, E, K and D and a full range of carotenoids. Fat also balances hormones, energizes our bodies, offers cushion to our organs and helps balance blood sugars.

Compare Cooking Oils

Olive Oil

Composition: 77% Monounsaturated Fat, 9% Polyunsaturated Fat, 14% Saturated Fat
Smoke point: 320-350°F (varies by type)

Olive oil has a relatively low smoke point and is not best for high heat cooking, however it is rich in polyphenols. Polyphenols are antioxidant compounds with anti-inflammatory properties. Shop for pure or virgin olive oil for the greatest health benefits. “Light” olive oil is not lower calories, this label refers to the filtration process that makes the taste, color and texture less vibrant.

Canola Oil

Composition: 61% Monounsaturated Fat, 32% Polyunsaturated Fat, 7% Saturated Fat
Smoke point: 400°F

Canola oil is made from the seeds of the canola plant which is a crossbreed of the rapeseed plant. If you have a sensitive stomach you should avoid this oil because it contains lower levels of erucic acid.

Almost all canola grown in The United States is genetically modified and is usually processed by using a chemical solvent called hexane. It is best to shop for canola oil that is organic, cold-pressed or expeller-pressed.

There are many people who believe we should not use this oil at all.

Avocado Oil

Composition: 71% Monounsaturated Fat, 13% Polyunsaturated Fat, 12% Saturated Fat
Smoke point: 400-520°F

Avocado oil is perfect for cooking because it is high in MUFAs and has a high smoke point. It is also high in vitamin E which may lead to a healthier immune system and skin. It is also a good source of lutein, important for eye-health and also helps your body absorb beta-carotene and lycopene and other fat-soluble antioxidants.

This is an oil I use all the time whether I am baking, sautéing or making a dressing. I like the Chosen Foods brand; it is the only brand I have tried. I have been told that other brands don’t have a good flavor. I find this oil to have almost no flavor which makes it versatile. I have found Chosen Foods Avocado Oil at Costco and Grocery Outlet and costs between $10-13 for a bottle that lasts our household about 2 months.

Walnut Oil

Composition: 23% Monounsaturated Fat, 63% Polyunsaturated Fat, 9% Saturated Fat
Smoke point: 160-200°F

Walnut oil has a good omega-6 to omega-3 fatty acid ratio, however it has a low smoke point and become rancid fast. It is best stored in the refrigerator and used a dressing.

Grapeseed Oil

Composition: Composition: 17% Monounsaturated Fat, 73% Polyunsaturated Fat, 10% Saturated Fat
Smoke point: 420°F

Extracted from grape seeds, this versatile oil is usually mild in flavor, but imported ones may have a grapy flavor and aroma. A good choice for cooking over high heat. Use this all-purpose oil for sautéing, roasting and in salad dressings.

Sunflower Oil

Composition: 16% Monounsaturated Fat, 72% Polyunsaturated Fat, 12% Saturated Fat
Smoke point: 440°F

Sunflower oil is made from sunflower seeds and is comprised entirely of omega-6 fatty acids; however it has a high smoke point and neutral flavor which is great for many dishes. Sunflower oil produces very high levels of aldehydes, which are potentially cancer-causing compounds.

Sesame Oil

Composition: Composition: 41% Monounsaturated Fat, 44% Polyunsaturated Fat, 15% Saturated Fat
Smoke point: 410°F

Essential to Asian cooking, sesame oil has a rich, nutty flavor. You’ll often find untoasted and toasted versions with other Asian ingredients in your supermarket. Stir-fry with untoasted sesame oil; drizzle toasted sesame oil onto a finished dish to give it a toasty flavor and aroma or use in salad dressing.

Peanut Oil

Composition: 48% Monounsaturated Fat, 34% Polyunsaturated Fat, 18% Saturated Fat
Smoke point: 450°F

Peanut oil is great for frying because of its high smoke point. Sometimes peanut oil is chemically extracted so shop for peanut oil that is labeled: roasted, toasted, or expeller-pressed.

Rice-Bran Oil

Composition: 38% Monounsaturated Fat, 37% Polyunsaturated Fat, 25% Saturated Fat
Smoke point: 500°F

Rice-Bran Oil is extracted from the inner husk of brown rice. It great for high-heat cooking and is common in Japanese kitchens. It has a delicate flavor.

This oil contains an antioxidant compound called gamma-oryzanol that may improve cholesterol levels. Rice-Bran Oil also is a good source of vitamin E.

Ghee

Composition: 32% Monounsaturated Fat, 3% Polyunsaturated Fat, 65% Saturated Fat
Smoke point: 425-480°F; (depending on purity)

Ghee is butter that has been clarified to remove the milk solids. Make sure to shop for grass-fed ghee which is high in vitamins A, S and K2 as well as conjugated linoleic acid.

Grass-Fed Butter

Composition: 30% Monounsaturated Fat, 4% Polyunsaturated Fat, 66% Saturated Fat
Smoke point: 325-375°F

Organic raw grass-fed butter can be good for you. Our bodies and brain need dietary cholesterol to function properly. Remember portion-control is key to your wellness plan.

Palm Fruit Oil

Composition: 39% Monounsaturated Fat, 11% Polyunsaturated Fat, 50% Saturated Fat
Smoke point: 450°F

Palm fruit oil is made from the fruit of the oil palm tree. It is very high in saturated fat but it does contain vitamin E and beta-carotene. Shop for Red Palm Fruit Oil for the most nutrient rich oil. There has been some controversy around palm oil because of practices of some palm oil plantations. Look for fair trade, sustainable or orangutan-safe palm oil.

Coconut Oil

Composition: 6% Monounsaturated Fat, 2% Polyunsaturated Fat, 92% Saturated Fat
Smoke point: Virgin, raw or unrefined 280-365°F, Refined 400-450°F

Coconut oil is comprised of a saturated fat called a medium-chain fatty acid fat which is burned rapidly by the liver and used for energy instead of being stored as fat. Research is still being done on this oil because it may be that not all saturated fats are equal. It does have a strong flavor which is good if want to add a bit of sweetness to your dish, but if you don’t, olive or avocado oil are still better choices.

Soybean Oil/Vegetable Oil

Composition: 24% Monounsaturated Fat, 61% Polyunsaturated Fat, 15% Saturated Fat
Smoke point: 450°F

Soybean oil is made from soybeans; vegetable oil is made from a mixture of oils that may include canola, safflower and soybean. These oils are always highly refined and usually genetically modified; it is typically found in processed foods and snack items.

There are many people who believe we should not use this oil at all.

Corn Oil

Composition: 25% Monounsaturated Fat, 62% Polyunsaturated Fat, 13% Saturated Fat
Smoke point: 450°F

Corn oil is made from the innermost part of the grain. Almost all corn grown in The United States is genetically modified, if this is an issue for you, you should shop for organic. Corn oil has a high smoke point. It may be effective in lowering LDL cholesterol, however this will not reduce the risk of heart disease and the omega-6 to omega-3 ratio is 49:1. Corn oil produces very high levels of aldehydes, which are potentially cancer-causing compounds.

What about Cooking Spray?

Using cooking spray cuts down on calories, but there are beneficial nutrients and fats in oils. Many cooking sprays include “propellants” made of hydrocarbons like butane or propane. Some cooking sprays use carbon-dioxide. If this worries you shop for non-aerosol sprays that only include 1 ingredient; the oil.

…or you can purchase a mister and fill it with your favorite cooking oil…that’s what we do at our house…

Believe it or not I haven’t exhausted the different kinds of cooking oils that are available for your feasting pleasure; but I had to stop somewhere. I would love to hear your thoughts on this article.

Happy cooking!

If you would like some help creating your wellness plan or looking into weight management counseling please Contact Wellness Works NW. Karen G Clemenson is glad to work with you. Wellness Works NW is located inside Forever Fit Gym in Longview, Washington. We serve Cowlitz County and the surrounding areas.

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Summer D Clemenson co-owns Clemenson Enterprises and Wellness Works NW with her wife, Karen G Clemenson. Their personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community and wellness minded in all they do. Summer also writes poetry and inspirational blogs @ ClemensonEnterprises.com. Her crochet art can be viewed and purchased @ KnottyWares.com & she loves special orders!

Learning About Cooking Oils