Cooking oil -4

Tips that help to chose the cooking oil      

* For culinary oils, choosing a refined or unrefined oil is a matter of taste and what you'll use it for in the kitchen.

*Choose unrefined oils for fullest flavor and highest nutrient content for health.
*Choose refined oils (like peanut oil ) for high heat uses.
*For refined oils, choose those that have been refined without chemicals.
*Refined oils of companies like Spectrum Organics are processed using natural processes, without any harsh chemicals or contaminants.


Types of oils

Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated.

*Saturated fats are hard at room temperature. They’re stable, resist oxidation, and are found primarily in meat and dairy, but also in palm and coconut oil. Tropical foods like coconut, cocoa, palm fruit and palm kernel are high in saturated fats. Studies show that coconut, cocoa and palm fruit oil may not elevate blood cholesterol and may have heart-healthy properties, contrary to earlier assumptions. Coconut oil is high in beneficial lauric acid, may help stabilize blood sugar, and may lower the risk of heart disease and diabetes. Moderate amounts of unrefined coconut oil is good for health.
*Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood and corn, safflower, soybean, and sunflower oils.
*Monounsaturated fats are more stable generally than polyunsaturates. They’re found in canola, nut and olive oils.

      The American Heart Association (AHA) recommends limiting saturated fats in the diet due to their association with cardiovascular disease. The AHA also recommends relying more on monounsaturates than polyunsaturated fats.      

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