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--- cooking_oils [2025.02.11 06:24] – Steve Isenberg
+++ cooking_oils [2025.02.11 07:01] (current) – Steve Isenberg
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-Thank you ChatGPT.
+Thank you ChatGPT. Note: check with your medical team for any considerations pertinent to your health.
-===== Comparison of Cooking Oils =====
+===== Comparison of Cooking Oils and Butters =====
 ^ **Oil Type** ^ **Main Source** ^ **Saturated Fat** ^ **Monounsaturated Fat** ^ **Polyunsaturated Fat** ^ **Smoke Point** ^ **Best Uses** ^ **Health Considerations** ^
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 | **Peanut Oil** | Peanuts | Moderate (~17%) | High (~48%) | Moderate (~34%) | ~450°F (232°C) | Frying, Asian cuisine | High in monounsaturated fats; may cause allergies |
 | **Soybean Oil** | Soybeans | Low (~15%) | Low (~24%) | **High (~61%)** | ~450°F (232°C) | Frying, processed foods | Rich in omega-6, may promote inflammation |
+| **Ghee** | Clarified butter (milk fat) | **High (~62%)** | Moderate (~28%) | Low (~4%) | **~450°F (232°C)** | High-heat cooking, frying, roasting | Lactose-free; rich in vitamins A, D, E, K |
+| **Butter** | Churned cream (dairy) | **High (~51%)** | Moderate (~32%) | Low (~4%) | ~350°F (177°C) | Baking, spreading, moderate-heat cooking | Contains lactose; should be used in moderation due to saturated fat, has only natural trans fats |
+| **Margarine** | Processed vegetable oils | Varies (often **low**) | Varies | **High (~40%)**  | ~400°F (204°C) | Spreading, baking, some cooking | May have artificial trans fats. Choose **trans-fat-free** options; can be highly processed |
+====Olive Oils====
+All have same fat contents as EVOO.
+^ **Olive Oil Type** ^ **Main Source** ^ **Smoke Point** ^ **Best Uses** ^ **Health Considerations** ^ **Acidity Level** ^ **Flavor & Aroma** ^
+| **Extra Virgin Olive Oil (EVOO)** | First cold-press of fresh olives |~375°F (190°C) | Salad dressings, dipping, drizzling, finishing | Highest in antioxidants and polyphenols; heart-healthy | ≤0.8% | Rich, fruity, slightly peppery |
+| **Virgin Olive Oil** | First cold-press of fresh olives | ~375°F (190°C) | Low-heat cooking, marinades | Slightly lower in antioxidants than EVOO | ≤2.0% | Milder than EVOO, slight bitterness |
+| **Pure Olive Oil (Regular Olive Oil)** | Blend of refined olive oil and some EVOO | ~465°F (240°C) | Sautéing, roasting, frying | Fewer antioxidants than EVOO but still heart-healthy | ~3.0% | Neutral, mild olive flavor |
+| **Light Olive Oil** | Highly refined olive oil | ~470°F (245°C) | High-heat cooking, baking | Minimal antioxidants due to heavy refining | Varies (higher than EVOO) | Very mild, almost flavorless |
+| **Pomace Olive Oil** | Extracted from olive pulp with solvents | ~460°F (238°C) | Deep frying, commercial use | Lowest in nutrients; may contain trace solvents | High | Neutral, lacks depth |
 ==== Key Takeaways ====
   * **Best for heart health:** ''Olive oil, avocado oil, canola oil'' (high in monounsaturated fats).
-  * **Best for high-heat cooking:** ''Avocado oil, sunflower oil, peanut oil, palm oil'' (high smoke points).
+  * **Best for high-heat cooking:** ''Avocado oil, sunflower oil, peanut oil, palm oil, Ghee'' (high smoke points).
-  * **Best for flavor:** ''Sesame oil, coconut oil, peanut oil'' (distinct flavors for specific cuisines).
+  * **Best for flavor:** ''Sesame oil, coconut oil, peanut oil'' (distinct flavors for specific cuisines), ''Butter'' (rich taste, but contains dairy).
   * **Most controversial:** ''Palm oil (environmental issues), coconut oil (high saturated fat)''.
   * **Should be used in moderation:** ''Soybean oil, sunflower oil'' (high in omega-6, which may promote inflammation).