Oils and Fats

 

 

Next to politics and religion, which oils you favor for cooking might be a good topic to avoid discussing over dinner. People are passionate about their choices to the point where actual facts no longer matter.

The truth is that fats are not always evil and have an important place in a healthy diet. Some of our organs, the heart for example, primarily draw energy from fat. In addition, some "fat soluble" nutrients, like Vitamin D, will only be absorbed when there is fat available. Rather than fat itself, it is the type of fat that you consume that is important.

Saturated fats are fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature. It is well established that saturated fats can increase LDL (bad) cholesterol and raise your risk of heart disease. They are also a source of cellular inflammation. 

Unsaturated fats have a healthy reputation. In fact, unsaturated fatty acids represent each end of the health spectrum, from completely toxic trans fats to polyunsaturated and monounsaturated fats that help support optimal health and longevity.

Here are some facts about four commonly used vegetable oils. You can make your own choices.

Canola (Rapeseed) Oil

Canola oils are very high (63%) in monounsaturated fats and omega-3 fatty acids. Studies purporting to show that canola oil worsens dementia have been largely refuted, both on methodological and scientific grounds. Blame the media for getting it wrong. There is no evidence that canola oil worsens dementia.

It is a very lightly flavored oil so it is good for baking. It also has a high smoke point (400 degF) which makes it good for frying.

Extra-Virgin Olive Oil

Olive oil also has a high monounsaturated fat content (67%) as well as antioxidants and polyphenols that help prevent cell damage. It also contains a powerful anti-inflammatory agent called oleocanthal, the only common table/cooking oil to do so. Regular use of olive oil has been shown to reduce the risk of heart disease, although only slightly (about 10%).

Because it has a relatively strong flavor it is useful in salad dressings and sauces. It has a relatively low smoke point (~200 degF) so it will break down if used for frying at high temperatures.

Avocado Oil

Avocado oil is similar nutritionally to olive oil. About 70% of its fat is monounsaturated. 

Avocado oil has a high smoke point (520 degF), making it ideal for cooking at high temperatures, either frying or as a marinade. It has a strong, buttery flavor that makes it popular for dressings.

Coconut Oil

Coconut oil has more saturated fat (83%) than beef or even butter. Proponents claim that because it is high in a type of fat called lauric acid and is a good source of Vitamins A, D and E, as well as potassium and magnesium, that it is a healthy oil. But only 12% of the saturated fat in coconut oil is lauric acid.

Used in limited quantities, coconut oil adds a distinctive flavor to foods and its relatively high smoke point (400 degF) makes it popular in Asian stir fry recipes.