Ultimate Guide To Cooking Oils

Cooking oils can be classified according to their stability based on the content of essential fatty acids. Essential fatty acids are the only ones that our bodies can utilize. These include: EPA (for omega-3 fatty acids), DHA (for delta-3 fatty acids), and EPA (for palmitoleic acid). Essential fatty acids are very important for health and are found in higher concentrations in some foods than in others. Foods that are rich in these fats include: salmon, cod, goose, beef, nuts, seeds, cheese, poultry, and many seafood products.If you are looking for more info, great post to read


Getting to Know Fats…

While all cooking oils are made up of fat, not all of them are created equal. Saturated, polyunsaturated, and monounsaturated fats are all present in cooking oils. The amount of hydrogen in them dictates how they are classified. Without becoming too scientific, the following information should help you comprehend fats on a fundamental level.

Saturated Fats (Saturated Fats):

Saturated fats are found in animal products, and the liver converts them to cholesterol. Saturated fat is abundant in butter, margarine, meats, and dairy products. Saturated fat raises blood cholesterol levels and has been linked to a higher risk of heart disease and stroke. At room temperature, it is solid.

Fats that aren’t saturated:

Monounsaturated and polyunsaturated fats are the two forms of unsaturated fats. Monounsaturated and polyunsaturated fats do not raise cholesterol levels in the bloodstream. When compared to other cooking oils, canola and olive oils have the highest concentration of monounsaturated fat. Polyunsaturated fats are found in the largest amounts in safflower and corn oil.


Trans Fats (Trans-Fatty Acids):

Trans fats are formed from a liquid oil and are either man-made or processed. When hydrogen is introduced to liquid vegetable oil and pressure is applied, a firmer fat, similar to that found in a can of Crisco, results. Trans fats, commonly known as hydrogenated fats, are present in margarine and partially hydrogenated vegetable oils containing trans fats. Trans fats are more likely than saturated fats to cause heart disease (which were once believed to be the worst kind of fats). While saturated fats (found in butter, cheese, meat, coconut, and palm oil) do raise total cholesterol, trans fats not only do so, but they also deplete good cholesterol (HDL), which helps to protect against heart disease.

Fats that have been partially hydrogenated:

If you’re concerned about your health, check food labels to determine if “partially hydrogenated oil” is listed as an ingredient. All commercially produced doughnuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major fast-food chains), potato and corn chips, imitation cheeses, and confectionery fats found in icing and sweets contain partially hydrogenated oils. These goods all include unsaturated fats that can be destroyed by high heat and transformed to trans fats.