What oil is the best for cooking?!
What oil is the best for cooking?
Answers:
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. 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. 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.
THE 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
COMMENTS
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
COMMENTS
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.