cooking_oils
Table of Contents
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Comparison of Cooking Oils
| Oil Type | Main Source | Saturated Fat | Monounsaturated Fat | Polyunsaturated Fat | Smoke Point | Best Uses | Health Considerations |
|---|---|---|---|---|---|---|---|
| Olive Oil (Extra Virgin) | Olives | Low (~14%) | High (~73%) | Moderate (~11%) | ~375°F (191°C) | Salads, sautéing, dipping | High in antioxidants & heart-healthy fats |
| Coconut Oil | Coconut meat | Very High (~82%) | Low (~6%) | Very low (~2%) | ~350°F (177°C) | Baking, frying, adding flavor | High in saturated fat; may raise cholesterol |
| Canola Oil | Rapeseeds | Low (~7%) | High (~63%) | Moderate (~28%) | ~400°F (204°C) | High-heat cooking, baking | Good omega-3 balance; often highly processed |
| Sunflower Oil | Sunflower seeds | Low (~10%) | Low (~20%) | High (~66%) | ~450°F (232°C) | Frying, roasting, high-heat cooking | High in omega-6, may cause inflammation if overused |
| Sesame Oil | Sesame seeds | Low (~14%) | Moderate (~39%) | Moderate (~41%) | ~410°F (210°C) | Stir-frying, marinades, dressings | Contains antioxidants; distinct nutty flavor |
| Palm Oil | Palm fruit | High (~50%) | Moderate (~37%) | Low (~9%) | ~450°F (232°C) | Frying, processed foods | High in saturated fat; environmental concerns |
| Avocado Oil | Avocado pulp | Low (~12%) | Very High (~70%) | Moderate (~13%) | ~520°F (271°C) | High-heat cooking, grilling, roasting | Heart-healthy; rich in vitamin E |
| 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 |
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 flavor:
Sesame oil, coconut oil, peanut oil(distinct flavors for specific cuisines). - 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).
Comparison of Ghee, Butter, and Margarine
| Type | Main Ingredient | Saturated Fat | Monounsaturated Fat | Polyunsaturated Fat | Trans Fats | Smoke Point | Best Uses | Health Considerations |
|---|---|---|---|---|---|---|---|---|
| Ghee | Clarified butter (milk fat) | High (~62%) | Moderate (~28%) | Low (~4%) | None | ~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%) | Natural dairy trans fats | ~350°F (177°C) | Baking, spreading, moderate-heat cooking | Contains lactose; should be used in moderation due to saturated fat |
| Margarine | Processed vegetable oils | Varies (often low) | Varies | High (~40%) | Possible artificial trans fats (depends on brand) | ~400°F (204°C) | Spreading, baking, some cooking | Choose trans-fat-free options; can be highly processed |
Key Takeaways
- Best for high-heat cooking:
Ghee(high smoke point and no dairy solids). - Best for baking & traditional flavor:
Butter(rich taste, but contains dairy). - Best for avoiding dairy & saturated fat:
Margarine(but only if trans-fat-free). - Healthiest choice overall:
Ghee(if used in moderation) due to its nutrient content and absence of trans fats.
cooking_oils.1739284004.txt.gz · Last modified: 2025.02.11 09:26 by Steve Isenberg