Written by Gloria Tsang, RD of HealthCastle.com
Published In June 2005; Updated in Mar 2011
(HealthCastle.com) All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and virgin coconut oil each has its supporters. Before we conclude which ones are the best cooking oils, let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).
The Good Fats
Monounsaturated Fats
Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.
Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats, and with minimal or no saturated fats and trans fats.
The Verdict? As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F.
The following "bad" oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!
(HealthCastle.com) All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and virgin coconut oil each has its supporters. Before we conclude which ones are the best cooking oils, let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.
The Verdict? As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F.
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