Is Olive Oil The Healthiest Cooking Oil?

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Is Olive Oil The Healthiest Cooking Oil?
Losing It - Making Weight Loss Simple
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Nutrition in Cooking Oils

• All cooking oils are derived from plant sources
  and are hence healthy.
• Cooking oils contain MUFA PUFA, which are
  healthy fats. Butter is saturated fat that can
  raise blood cholesterol levels.
• PUFA containing oils provide essential fatty
  acids, called linoleic acid alpha-linolenic
  acid which must be supplied by the diet as the
  body cannot make them.

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3
Nutrition in Cooking Oils

• When it comes to nutrition, the healthiest oils
  are those rich in monounsaturated fat,
  photochemical, and alpha-linolenic acid.
• Extra Virgin Olive, Canola, Peanut, Flaxseed,
  Walnut, Mustard, Avocado, and Almond oils top the
  list.
• Lets talk about figures and compare the fat
  contents of common oils.

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Saturated Fat Content of Common Oils
Oil Saturated Fat Content (In out of 100)
Olive Oil 15
Sunflower Oil 12
Soybean Oil 15
Safflower Oil 8
Coconut Oil 91
Butter 68
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MUFA Content in Common Oils
Oil MUFA Content (In out of 100)
Olive Oil 75
Sunflower Oil 16
Soybean Oil 23
Safflower Oil 77
Coconut Oil 7
Butter 28
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PUFA Content in Common Oils
Oil PUFA Content (In out of 100)
Olive Oil 10
Sunflower Oil 72
Soybean Oil 62
Safflower Oil 15
Coconut Oil 2
Butter 4
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7
Smoke Point of Common Oils
Oil Smoke Point (Degrees Centigrade)
Olive Oil (Extra Virgin) 210
Sunflower Oil (Refined) 232
Soybean Oil (Refined) 238
Safflower Oil (Refined) 232
Coconut Oil 177
Butter 136
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Which Oil to Select?

• Heating oil over a certain temperature alters
  its nutritional properties.
• The "smoke point" refers to the temperature at
  which a cooking oil starts to break down and
  burn.
• Safflower, Sunflower, Canola, Corn, Grapeseed,
  Peanut, Almond, Avocado, and Refined Olive oils
  have a higher smoke point and are well suited for
  high heat cooking.

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Which Oil to Select?

• Unrefined oils such as Extra Virgin and Virgin
  Olive oil have a lower smoke point and are best
  used for salad dressings and marinades.
• Flaxseed, Walnut and Hemp oils should not be used
  for cooking since heat destroys their essential
  fatty acids, use them as a condiment or in salad
  dressings.
• It is advisable to use a mix of all oils in
  different types of cooking to obtain complete
  health benefits from these oils.

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