Fats & Oils - see separate page for specific oils' benefits
Fat is essential for every cell.
Most info from http://www.marksdailyapple.com/healthy-oils/#ixzz2tnnk3fKr
Fats to use
There are at least six oils (flaxseed, walnut, olive, macadamia, coconut, and avocado) that can promote health and facilitate getting the correct balance of good fats in your diet.
Both olive oil and avocado oil are high (73.9 and 70.6 % respectively) in cholesterol-lowering monounsaturated fatty acids, but have less than favorable omega-6/omega-3 ratios of 11.7 and 13.5. Consequently, excessive consumption of both of these oils without adequate intake of long chain omega-3 fatty acids (EPA + DHA) will derail an otherwise healthy diet.
Coconut oil
Coconut oil is primarily saturated (over 90%), with the bulk of it coming from lauric acid, a medium chain saturated fatty acid; it’s incredibly heat-stable. Use it for stir-frying and sautéing.
6.2% MUFA
1.6% PUFA
92.1% SFA
Coconut butter is to coconut oil as butter is to ghee; it’s made from whole coconut flesh, with all the delicious fat and the solids included. The oil and flesh meld together to form a creamy texture that spreads well. I wouldn’t use it for any high heat cooking, though, as the bits of flesh will just burn. Spoonfuls of this stuff are delicious, but addictive. Because the flesh is included, it retains a decent amount of sweetness.
Coconut milk is made by mixing shredded, fresh coconut meat with water, then squeezing it through a sieve or cheesecloth.
Coconut cream - same as milk, less water
Butter
Lard
Walnut Oil - high in alpha-linoleic acid, Omega 6 and 9;
lowers levels of endothelin, a naturally occurring chemical that causes inflammation of arteries and plaque accumulation in vessels.
Associated with a 64% increase in the elasticity of arteries and was found to prevent endothelial dysfunction in patients with high cholesterol;
best sources of antioxidants among tree nut varieties;
source of ellagic acid, which helps detoxify potential cancer-causing substances and helps limit the replication of cancer cellsvery good source of manganese and copper, two minerals that act as catalysts in antioxidant reactions
a natural source of melatonin
avoid using it at high temperatures, as the heat can turn the oil bitter and destroy some of its antioxidant properties
Olive Oil
Best for salad oil, sautéing oil, and it can even be used as moisturizer and shaving lotion.
Buy local - international shipping leads to heat exposure
Buy in dark bottle - light causes breakdown
73% MUFA
3.5-21% Omega-6 PUFA
1% Omega-3 PUFA (not even worth mentioning, really)
14% SFA
Types of Olive Oil
Virgin olive oil has not undergone any processing other than washing, decanting, centrifuging, and filtering (although none of these are required for virgin oil, nothing else is permitted). Some heat can be applied and, as long as it doesn’t alter the composition of the oil, the process can still be dubbed virgin pressing.
Refined olive oil is poor quality (either due to acid content or other defects) virgin oil that must be refined if it is to be edible. Refining is usually done with charcoal filters or chemical processes. Refined olive oil is more shelf-stable, but it’s also essentially flavorless.
Olive pomace oil is extracted from the olive solids (pomace) leftover from the pressing, usually with chemical solvents. This isn’t really olive oil, and it’s definitely not meant to be eaten. Most olive oil-based soaps you see are made with olive pomace oil.
Blended olive oil is to be generally avoided - it’s usually blended with canola or some other vegetable oil.
Light olive oil isn’t less caloric; it just lacks flavor - how?
Extra virgin olive oil must contain at most 0.8% acidity
can also be unfiltered (which deepens the flavor and reduces shelf life)
or cold-pressed (wherein the pressing is slow and gradual, without generating much frictional heat, and which results in better flavors). Extra virgin also contains the most polyphenols (antioxidants)
Palm
sustainable palm oil, especially the more complex, nutritious unrefined red palm oil, can be found. palm oil is also highly saturated and heat stable. Red palm oil is also stable, but it deserves special mention for its nutrient density – lots of CoQ10, Vitamin E, and SFAs.
39% MUFA
11% PUFA
50% SFA
Avocado
Its fatty acid profile is similar to that of olive oil, but it has an even higher smoke point, making it a decent choice for cooking. Buy in dark bottles to minimize oxidation.
70% MUFA
12% Omega-6 PUFA
1% Omega-3 PUFA
12% SFA
Macadamia Nut
buttery, smooth, rich flavor – good for salad dressings. It’s also remarkably high in MUFAs and low in PUFAs, so it won’t throw your ratios all out of whack.
71% MUFA
10% PUFA
12% SFA
Sesame Seed
The premier “flavor oil.” Despite the high PUFA content, sesame oil also contains a ton of antioxidants that can help minimize heat oxidation. I wouldn’t use this more than semi-regularly, though. Good to keep in your pantry (or fridge), but not an everyday item. not good for high heat
43% MUFA
43% PUFA
14% SFA
Both olive oil and avocado oil are high (73.9 and 70.6 % respectively) in cholesterol-lowering monounsaturated fatty acids, but have less than favorable omega-6/omega-3 ratios of 11.7 and 13.5. Consequently, excessive consumption of both of these oils without adequate intake of long chain omega-3 fatty acids (EPA + DHA) will derail an otherwise healthy diet.
Coconut oil
Coconut oil is primarily saturated (over 90%), with the bulk of it coming from lauric acid, a medium chain saturated fatty acid; it’s incredibly heat-stable. Use it for stir-frying and sautéing.
6.2% MUFA
1.6% PUFA
92.1% SFA
Coconut butter is to coconut oil as butter is to ghee; it’s made from whole coconut flesh, with all the delicious fat and the solids included. The oil and flesh meld together to form a creamy texture that spreads well. I wouldn’t use it for any high heat cooking, though, as the bits of flesh will just burn. Spoonfuls of this stuff are delicious, but addictive. Because the flesh is included, it retains a decent amount of sweetness.
Coconut milk is made by mixing shredded, fresh coconut meat with water, then squeezing it through a sieve or cheesecloth.
Coconut cream - same as milk, less water
Butter
Lard
Walnut Oil - high in alpha-linoleic acid, Omega 6 and 9;
lowers levels of endothelin, a naturally occurring chemical that causes inflammation of arteries and plaque accumulation in vessels.
Associated with a 64% increase in the elasticity of arteries and was found to prevent endothelial dysfunction in patients with high cholesterol;
best sources of antioxidants among tree nut varieties;
source of ellagic acid, which helps detoxify potential cancer-causing substances and helps limit the replication of cancer cellsvery good source of manganese and copper, two minerals that act as catalysts in antioxidant reactions
a natural source of melatonin
avoid using it at high temperatures, as the heat can turn the oil bitter and destroy some of its antioxidant properties
Olive Oil
Best for salad oil, sautéing oil, and it can even be used as moisturizer and shaving lotion.
Buy local - international shipping leads to heat exposure
Buy in dark bottle - light causes breakdown
73% MUFA
3.5-21% Omega-6 PUFA
1% Omega-3 PUFA (not even worth mentioning, really)
14% SFA
Types of Olive Oil
Virgin olive oil has not undergone any processing other than washing, decanting, centrifuging, and filtering (although none of these are required for virgin oil, nothing else is permitted). Some heat can be applied and, as long as it doesn’t alter the composition of the oil, the process can still be dubbed virgin pressing.
Refined olive oil is poor quality (either due to acid content or other defects) virgin oil that must be refined if it is to be edible. Refining is usually done with charcoal filters or chemical processes. Refined olive oil is more shelf-stable, but it’s also essentially flavorless.
Olive pomace oil is extracted from the olive solids (pomace) leftover from the pressing, usually with chemical solvents. This isn’t really olive oil, and it’s definitely not meant to be eaten. Most olive oil-based soaps you see are made with olive pomace oil.
Blended olive oil is to be generally avoided - it’s usually blended with canola or some other vegetable oil.
Light olive oil isn’t less caloric; it just lacks flavor - how?
Extra virgin olive oil must contain at most 0.8% acidity
can also be unfiltered (which deepens the flavor and reduces shelf life)
or cold-pressed (wherein the pressing is slow and gradual, without generating much frictional heat, and which results in better flavors). Extra virgin also contains the most polyphenols (antioxidants)
Palm
sustainable palm oil, especially the more complex, nutritious unrefined red palm oil, can be found. palm oil is also highly saturated and heat stable. Red palm oil is also stable, but it deserves special mention for its nutrient density – lots of CoQ10, Vitamin E, and SFAs.
39% MUFA
11% PUFA
50% SFA
Avocado
Its fatty acid profile is similar to that of olive oil, but it has an even higher smoke point, making it a decent choice for cooking. Buy in dark bottles to minimize oxidation.
70% MUFA
12% Omega-6 PUFA
1% Omega-3 PUFA
12% SFA
Macadamia Nut
buttery, smooth, rich flavor – good for salad dressings. It’s also remarkably high in MUFAs and low in PUFAs, so it won’t throw your ratios all out of whack.
71% MUFA
10% PUFA
12% SFA
Sesame Seed
The premier “flavor oil.” Despite the high PUFA content, sesame oil also contains a ton of antioxidants that can help minimize heat oxidation. I wouldn’t use this more than semi-regularly, though. Good to keep in your pantry (or fridge), but not an everyday item. not good for high heat
43% MUFA
43% PUFA
14% SFA
Fats to avoid
Trans fat = bad, heart disease, etc.
saturated fat = not bad but not exactly healthy
Canola
GMO Canola oil is named for a Canadian scientist who developed it. This new rape seed was bred to have a fatty acid profile of 57% monounsaturated fat; 5% saturated fat; 24% omega-6 fat and 10% omega-3 fatty acids. Because there is a decent level of omega-3 fatty acids, it is not recommended that canola oil be heated above 120F or trans fats are formed. Considering the profile, canola oil looks like a decent product. However, there are some canola oils whose smoke point is 520 F – how did that happen? That is all from chemical manipulation of the chemical structure of the oil through refinement and processing. So, although there is a 2:1 ratio of omega-6 to omega-3 fatty acids, unless canola oil is used cold, and even then there is controversy, it is of little use and the levels of trans fats are extremely high at 4.5%, more so than margarine. More on the history of canola oil - once "healthy".
More on avoiding canola and seed oils.
canola processing generally uses upwards of 500 degrees thus a good portion of the Omega-3s could be rancid on the shelf.
61% MUFA
21% Omega-6 PUFA
9-11% Omega-3 PUFA
7% SFA
Flax Seed
An Omega-3 supplement for Vegetarians, those with fish allergies
Do not use for cooking - flax is almost entirely made of PUFAs, which are prone to rancidity and oxidation when exposed to heat.
The DHA and EPA in fish oil are far more useful than the ALA in flax seed oil.
19% MUFA
24% Omega-6 PUFA
47% Omega-3 PUFA (from ALA)
8-9% SFA
Corn
GMO - avoid at all costs
24% MUFA
59% PUFA (mostly O-6)
13% SFA
Peanut
the relatively MUFA-rich peanut oil may be a better choice than corn or sunflower oil for high heating, but it’s still a legume oil prone to rancidity. In the UK, it’s known as groundnut oil. Avoid both.
46% MUFA
32% PUFA
17% SFA
Sunflower Seed
Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it’s everywhere, and it has a reputation for being healthy. Just don’t keep the stuff in your house, and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.
19% MUFA
63% PUFA
10% SFA
Safflower
Like sunflower seed oil but worse, the oil derived from the “bastard saffron” is about 75% Omega-6 PUFAs with not a speck of Omega-3 in sight. It’s also lower in MUFAs and SFAs. What’s not to dislike?
14% MUFA
75% PUFA
6% SFA
Cottonseed
GMO It’s everywhere, from margarines to cereal to shortening to frozen desserts to bread, because it’s cheaper than other oils (you can thank its status as one of Monsanto’s big four genetically modified crops for that) and it only needs “partial hydrogenation” to maintain stability. Warn your friends and family.
17% MUFA
52% PUFA
26% SFA
Grape Seed
Skip this stuff. It does have a buttery taste, and it gets a lot of hype as a worthy replacement for olive oil, but it’s got high oxidation potential, especially if you follow the recommended instructions and use it for deep frying or high heat sauteeing. It’s rather pricey, too, so there’s no good reason to use it.
16% MUFA
70% PUFA
9% SFA
Soybean Oil
GMO Soybean oil is about as ubiquitous as corn and canola (again, thanks to Monsanto). In fact, you’ll often see an ingredient list include “canola and/or soybean oil.” Huh? Do food manufacturers honestly not know what kind of fat is going into their product? Best avoid the crapshoot and skip anything that “might contain” soybean oil altogether. often partially hydrogenated
23% MUFA
51% Omega-6 PUFA
6% Omega-3 PUFA
14% SFA
As you can tell, seed and nut oils probably shouldn’t make up a significant portion of your diet. Some, like coconut, olive, macadamia, palm, avocado, and fish, are great, but the vast majority of oils are unnatural and way too high in PUFAs. And just remember, with some of the more questionable/borderline oils, a little bit goes a long way.
I haven’t covered every edible oil known to humankind in this article. For information on other oils reference these tables
Read more: http://www.marksdailyapple.com/healthy-oils/#ixzz2tnxDLQyJ
saturated fat = not bad but not exactly healthy
Canola
GMO Canola oil is named for a Canadian scientist who developed it. This new rape seed was bred to have a fatty acid profile of 57% monounsaturated fat; 5% saturated fat; 24% omega-6 fat and 10% omega-3 fatty acids. Because there is a decent level of omega-3 fatty acids, it is not recommended that canola oil be heated above 120F or trans fats are formed. Considering the profile, canola oil looks like a decent product. However, there are some canola oils whose smoke point is 520 F – how did that happen? That is all from chemical manipulation of the chemical structure of the oil through refinement and processing. So, although there is a 2:1 ratio of omega-6 to omega-3 fatty acids, unless canola oil is used cold, and even then there is controversy, it is of little use and the levels of trans fats are extremely high at 4.5%, more so than margarine. More on the history of canola oil - once "healthy".
More on avoiding canola and seed oils.
canola processing generally uses upwards of 500 degrees thus a good portion of the Omega-3s could be rancid on the shelf.
61% MUFA
21% Omega-6 PUFA
9-11% Omega-3 PUFA
7% SFA
Flax Seed
An Omega-3 supplement for Vegetarians, those with fish allergies
Do not use for cooking - flax is almost entirely made of PUFAs, which are prone to rancidity and oxidation when exposed to heat.
The DHA and EPA in fish oil are far more useful than the ALA in flax seed oil.
19% MUFA
24% Omega-6 PUFA
47% Omega-3 PUFA (from ALA)
8-9% SFA
Corn
GMO - avoid at all costs
24% MUFA
59% PUFA (mostly O-6)
13% SFA
Peanut
the relatively MUFA-rich peanut oil may be a better choice than corn or sunflower oil for high heating, but it’s still a legume oil prone to rancidity. In the UK, it’s known as groundnut oil. Avoid both.
46% MUFA
32% PUFA
17% SFA
Sunflower Seed
Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it’s everywhere, and it has a reputation for being healthy. Just don’t keep the stuff in your house, and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.
19% MUFA
63% PUFA
10% SFA
Safflower
Like sunflower seed oil but worse, the oil derived from the “bastard saffron” is about 75% Omega-6 PUFAs with not a speck of Omega-3 in sight. It’s also lower in MUFAs and SFAs. What’s not to dislike?
14% MUFA
75% PUFA
6% SFA
Cottonseed
GMO It’s everywhere, from margarines to cereal to shortening to frozen desserts to bread, because it’s cheaper than other oils (you can thank its status as one of Monsanto’s big four genetically modified crops for that) and it only needs “partial hydrogenation” to maintain stability. Warn your friends and family.
17% MUFA
52% PUFA
26% SFA
Grape Seed
Skip this stuff. It does have a buttery taste, and it gets a lot of hype as a worthy replacement for olive oil, but it’s got high oxidation potential, especially if you follow the recommended instructions and use it for deep frying or high heat sauteeing. It’s rather pricey, too, so there’s no good reason to use it.
16% MUFA
70% PUFA
9% SFA
Soybean Oil
GMO Soybean oil is about as ubiquitous as corn and canola (again, thanks to Monsanto). In fact, you’ll often see an ingredient list include “canola and/or soybean oil.” Huh? Do food manufacturers honestly not know what kind of fat is going into their product? Best avoid the crapshoot and skip anything that “might contain” soybean oil altogether. often partially hydrogenated
23% MUFA
51% Omega-6 PUFA
6% Omega-3 PUFA
14% SFA
As you can tell, seed and nut oils probably shouldn’t make up a significant portion of your diet. Some, like coconut, olive, macadamia, palm, avocado, and fish, are great, but the vast majority of oils are unnatural and way too high in PUFAs. And just remember, with some of the more questionable/borderline oils, a little bit goes a long way.
I haven’t covered every edible oil known to humankind in this article. For information on other oils reference these tables
Read more: http://www.marksdailyapple.com/healthy-oils/#ixzz2tnxDLQyJ