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How To Choose Healthy Cooking Oil

This content mention types of fat in cooking oils.

OIL’S WELL

First, cardiac experts said to cut back on all dietary fats, because fat harms the heart. Then we learned that certain fats negatively affect cholesterol, while other fats actually have a beneficial impact.

But how do you apply this information in your kitchen when you’re trying to choose the healthiest cooking oil? “All oils have a mixed ratio of saturated, monounsaturated and polyunsaturated fats,”

“The three ‘all-star’ oils that recommend are olive oil, canola oil, and peanut oil, because they have the highest ratios of monounsaturated fats.”

Which fat is best?

Monounsaturated fat is the best for heart health, because it decreases the LDL, or “bad,” cholesterol as well as total cholesterol but increases the HDL, or “good,” cholesterol. Greaves calls polyunsaturated fat the “middle-man” fat because it helps lower total cholesterol but doesn’t reduce LDL. And saturate, fat raises total cholesterol as well as LDL cholesterol

(Trans fat raises LDL cholesterol and reduces HDL cholesterol, but liquid vegetable oils contain no trans fat.)

Your total daily fat intake should be about 30 per cent of total calories, which translates to about 65 grams of fat per day, or 600 calories, in a average 2,000-calorie diet. (Each gram of fat contains 9 calorie: so 600 calories are equivalent to roughly 65 grams of fat.)

Get 10 to 15 per cent from monounsaturated fats, 10 percent from polyunsaturated fat, and no more than seven percent from saturated fat.

Below is mention types of fat in cooking oils:

Type of oil: ALMOND

Saturated fat (grams/ tablespoon): 2

Monounsaturated Fat (grams): 10

Polyunsaturated fat (grams): 3

 

Type of oil: CANOLA

Saturated fat (grams/ tablespoon): 1

Monounsaturated Fat (grams): 8

Polyunsaturated fat (grams): 4

 

Type of oil: CORN

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams): 4

Polyunsaturated fat (grams): 7

 

Type of oil: OLIVE

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams):  10

Polyunsaturated fat (grams): 2

 

Type of oil: PEANUT (GROUNDNUT)

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams): 6

Polyunsaturated fat (grams): 5

 

Type of oil: SAFFLOWER

 

Saturated fat (grams/ tablespoon):  1

Monounsaturated Fat (grams): 10

Polyunsaturated fat (grams): 2

 

Type of oil: SESAME

 

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams): 6

Polyunsaturated fat (grams): 6

 

Type of oil: SOYBEAN

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams): 6

Polyunsaturated fat (grams): 5

 

Type of oil: WALNUT

Saturated fat (grams/ tablespoon):  2

Monounsaturated Fat (grams): 3

Polyunsaturated fat (grams): 10

All oils contain 120 calories and 14 grams of total fat per tablespoon. Fat grams are rounded to the nearest whole number.

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  1. very useful article, Thanks for sharing.

  2. I love your article. I appreciate you listing each oil. I never knew that about each oil. I always assumed oilve oil was the only good oil for you,

  3. This was very helpful.

  4. Very nice solution and posting

  5. Really very useful information. I like it.

  6. Informative arcticle, thanks for sharing

  7. Helpful and informative share. Thank you:)

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