Search HealthCastle.com
 
 

Cooking Oils:
How to choose a good one

Written by Gloria Tsang, RD of HealthCastle.com
Published In June 2005; Updated in Mar 2011

best cooking oils(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 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.

best cooking oilsThe 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.

  • Good Cooking Oils:
    • canola oil
    • flax seed oil
    • peanut oil
    • olive oil
    • non-hydrogenated soft margarine
    • safflower oil
    • sunflower oil

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!


Page copy protected against web site content infringement by Copyscape






| Print Page | Bookmark and Share | nutrition tips Feed




Fats 101
Coconut Oil
Virgin Olive Oil may be better for Heart Health
Butter or Margarine?
Trans Fat



Stay Connected with HealthCastle.com
Facebook YouTube
Twitter Podcast
RSS Newsletter
Follow Me on Pinterest


Health Poll
Are you an Omnivore, Herbivore or Flexitarian?
Omnivore
Herbivore
Flexitarian




Categories
Member Area
Book
Corporate
Eating Smart
Cooking Smart
Compare Packaged Foods
Super Foods & Supplements
Health & Nutrition
Life Stages & Sports
Multimedia & Tools
Login
Signup
My Account
Members
Free Nutrition Newsletter
GoUnDiet Book
About GoUnDiet
Free Tools
About Us
Advertise with Us
Legal
Privacy Policy
Contact Us
Press Room
In the News
Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
HONcode accreditation seal.
Copyright © 1997-2012 HealthCastle Nutrition Inc. All rights reserved.