{"id":410,"date":"2013-01-10T13:26:00","date_gmt":"2013-01-10T21:26:00","guid":{"rendered":"http:\/\/adamjacksonphoto.com\/life_and_health\/?p=124"},"modified":"2021-12-16T07:59:05","modified_gmt":"2021-12-16T15:59:05","slug":"cooking-oils-101","status":"publish","type":"post","link":"https:\/\/lifeandhealth.org\/food\/cooking-oils-101\/13410.html","title":{"rendered":"Cooking Oils 101: Everything You Need to Know About Oils"},"content":{"rendered":"
[vc_row][vc_column][vc_column_text]Nearly every cook cooks with oil\u2014yes, even most of us health geeks at Life and Health Network, although in limited portions.\u00a0 As it turns out, fats (oil is a type of fat) are an essential nutrient in the human diet.\u00a0 For most individuals, it\u2019s appropriate to get about 25% of your daily food energy from healthy fats and oils.\u00a0 (To keep the percentage under 25%, it would be necessary to rarely, if ever, to fry or cook with oil.)\u00a0 That said, it’s important to understand that not all oils are created equal.<\/p>\n

Quick health summary<\/h3>\n

As we mentioned above, it is appropriate for most individuals to get 25% of their daily food energy from fat. However, we must make the distinction between ‘healthy’ and ‘unhealthy’ fats. We want the fats we eat to be healthy\u00a0 (high in mono- and polyunsaturated) fats, while we want to avoid unhealthy (saturated and trans) fats. Try to limit your saturated fat intake under 10% of your daily calories.<\/p>\n

Saturated fats:<\/strong> Saturated fats typically derive from animal sources like lard and butter, contribute to higher levels of cholesterol in the blood, and are a risk factor for athesrosclerosis and heart disease.\u00a0 It’s usually wise to cook with oils low in this fat.<\/p>\n

Trans fats: <\/strong>Found mostly in foods made with hydrogenated or partially hydrogenated oils and may increase your risk of heart disease and many other diseases.\u00a0 Avoid consuming trans fats whenever possible.<\/p>\n

Monounsaturated fats (MUFAs): <\/strong>Also known as omega-9 fatty acids, n-9, and oleic acid.\u00a0 Monounsaturated fats improve cholesterol levels and reduce the risk of heart disease.\u00a0 These fats are abundant in healthier oils like olive oil, canola oil, \u201chigh-oleic\u201d sunflower oil, hazelnut oil, and almond oil.<\/p>\n

Polyunsaturated fats (PUFAs): <\/strong>Consist of omega-3 acids, also known as n-3, and omega-6 acids, also known as n-6.\u00a0 They are important for maintaining cell membranes and for making prostaglandins, which regulate many body processes.\u00a0 PUFAs are also necessary to enable the fat-soluble vitamins A, D, E, and K to be absorbed from food and for regulating body cholesterol metabolism.<\/p>\n

Dr. Randy Bivens says: “I’m reticent to recommend the intake of additional oil, whether it\u2019s advertised as ‘healthy’ or not.\u00a0 A balanced, plant-based diet, which includes nuts, grains, and cereals, has more than a sufficient amount of fats to remain healthy.”[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1639669492077{padding-top: 30px !important;}”][vc_column][vc_row_inner][vc_column_inner][vc_column_text]\n

Cooking Oils<\/h3>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639669992531{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Almond oil<\/strong>[\/vc_column_text]\"Almond[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Avocado oil<\/strong>[\/vc_column_text]\"Avocado[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639669998631{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Butter<\/strong>[\/vc_column_text]\"Butter\"[vc_column_text]*Life and Health recommendation: Limit or eliminate. That is all.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Clarified butter\/Ghee<\/strong>[\/vc_column_text]\"Ghee\"[vc_column_text]*Life and Health recommendation: Limit or eliminate, even more so than butter.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670005795{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Canola oil<\/strong>[\/vc_column_text]\"Canola[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Coconut oil<\/strong>[\/vc_column_text]\"Coconut[vc_column_text]* Life and Health note: Even though the numbers would suggest that this is a very unhealthy oil, recent preliminary research implies that, because coconut oil is a natural oil, the saturated fats in it may in fact be healthier.\u00a0 Virgin coconut oil, because it hasn\u2019t been chemically treated, lacks the trans fat-creating partial hydrogenation that caused such an uproar to health scientists.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670013679{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Corn oil<\/strong>[\/vc_column_text]\"Corn[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Grape seed oil<\/strong>[\/vc_column_text]\"Grapeseed[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670018663{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Hemp oil<\/strong>[\/vc_column_text]\"Hemp[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Lard<\/strong>[\/vc_column_text]\"Lard\"[vc_column_text]*Life and Health recommendation: For all of our sakes (including the pig), please avoid this at all costs.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670022615{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Macadamia oil<\/strong>[\/vc_column_text]\"Macadamia[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Margarine (hard\/soft)<\/strong>[\/vc_column_text]\"Margarine\"[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670026931{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Mustard oil<\/strong>[\/vc_column_text]\"Mustard[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Olive oil (extra virgin\/refined\/extra light)<\/strong>[\/vc_column_text]\"Olive[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670030968{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Palm oil<\/strong>[\/vc_column_text]\"Mustard[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Peanut oil\/Groundnut oil<\/strong>[\/vc_column_text]\"Peanut[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670038666{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Rice bran oil<\/strong>[\/vc_column_text]\"Rice[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Sesame oil<\/strong>[\/vc_column_text]\"Sesame[\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1639670043381{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/2″][vc_column_text]Soybean oil<\/strong>[\/vc_column_text]\"Soybean[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]Sunflower oil (linoleic\/high oleic)<\/strong>[\/vc_column_text]\"Sunflower[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n

 <\/p>\n[1] “All About Cooking Oils.” All About Cooking Oils. Miss Vickie. Web. 26 Nov. 2012.<\/a><\/p>\n[2] The Beating Edge Team. “Heart-Healthy Cooking: Oils 101.” Health Hub from Cleveland Clinic. Cleveland Clinic, 31 May 2012. Web. 26 Nov. 2012.<\/a><\/p>\n[3] “Cooking Oil.” Wikipedia. Wikimedia Foundation, 23 Nov. 2012. Web. 26 Nov. 2012.<\/a><\/p>\n[4] “Cooking Oils.” Cooking Oils | Whole Foods Market. Whole Foods Market. Web. 26 Nov. 2012.<\/a><\/p>\n[5] Hezel, Anna. “Getting to Know Your Oils.” Food52. Food52, 29 May 2012. Web. 26 Nov. 2012.<\/a><\/p>\n[6] “Oils, Fats, and Essential Fatty Acids.” Oils. Veg Health Guide. Web. 26 Nov. 2012.<\/a><\/p>\n[7] “Product Grade Definitions.” The Olive Oil Source. The Olive Oil Source. Web. 26 Nov. 2012.<\/a><\/p>\n[8] Stradley, Linda. “Cooking Fats and Oil Types, Smoking Points of Fats and Oils, Monounsaturated Fats, Polyunsaturated Fats, Trans Fatty Acids.” Cooking Fats and Oil Types, Smoking Points of Fats and Oils, Monounsaturated Fats, Polyunsaturated Fats, Trans Fatty Acids. What’s Cooking America, n.d. Web. 26 Nov. 2012.<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

There are a lot of different oils out there. What are the differences in flavor, uses, and most importantly… health?<\/p>\n","protected":false},"author":29,"featured_media":6040,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[15,11],"tags":[],"thb-sponsors":[],"yst_prominent_words":[],"class_list":["post-410","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-cooking-101","category-food","post_format-post-format-image"],"acf":[],"views":5625,"_links":{"self":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/comments?post=410"}],"version-history":[{"count":28,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/410\/revisions"}],"predecessor-version":[{"id":21807,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/410\/revisions\/21807"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/media\/6040"}],"wp:attachment":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/media?parent=410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/categories?post=410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/tags?post=410"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/thb-sponsors?post=410"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/yst_prominent_words?post=410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}