Wednesday, November 27, 2013

Cooking oil selection - smoke point, கடலை எண்ணெய்


Considerations:  for high temperature cooking, select cooking oils with a high smoke point.  For low temperature cooking, or adding to dishes and salad dressings, chose oils with a higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk.  They are also known for their anti-inflammatory action.  Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body.  Also, cooking oils high in Omega 9 is a good way to go. Omega-9 fatty acids are considered to be "conditionally essential," which means that although your body produces them, they aren't produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
Cooking Oils / Fats
Smoke Point °C
Smoke Point °F
Omega-6: Omega-3 Ratio
(plus other relevant fat information)
Unrefined flaxseed oil
107°C
225°F
1:4
Unrefined safflower oil
107°C
225°F
133:1
Unrefined sunflower oil
107°C
225°F
40:1
Unrefined corn oil
160°C
320°F
83:1
Unrefined high-oleic sunflower oil
160°C
320°F
40:1, 84% monosaturated
Extra virgin olive oil
160°C
320°F
73% monounsaturated, high in Omega 9
Unrefined peanut oil
160°C
320°F
32:1
Semirefined safflower oil
160°C
320°F
133:1, (75% Omega 9)
Unrefined soy oil
160°C
320°F
8:1 (most are GMO)
Unrefined walnut oil
160°C
320°F
5:1
Hemp seed oil
165°C
330°F
3:1
Butter
177°C
350°F
9:1, Mostly saturated & monosaturated
Semirefined canola oil
177°C
350°F
2:1
[ (56% Omega 9), 80% Canola is GMO.]
Coconut oil
177°C
350°F
86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties).  Contains 66% medium chain triglycerides (MCTs).
Unrefined sesame oil
177°C
350°F
138:1
Semirefined soy oil
177°C
350°F
8:1
Vegetable shortening
182°C
360°F
mostly unhealthy saturated, Trans Fat
Lard
182°C
370°F
mostly unhealthy saturated
Macadamia nut oil
199°C
390°F
1:1, 80% monosaturated, (83% Omega-9)
Canola oil (Expeller Pressed)
200°C
400°F
2:1, 62% monounsaturated, 32% polyunsaturated
Refined canola oil
204°C
400°F
3:1, 80% of Canola in US in GMO.
Semirefined walnut oil
204°C
400°F
5:1
High quality (low acidity) extra virgin olive oil
207°C
405°F
13:1, 74% monosaturated (71.3% Omega 9)
Sesame oil
210°C
410°F
42:1
Cottonseed oil
216°C
420°F
54:1
Grapeseed oil
216°C
420°F
676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil
216°C
420°F
13:1, 74% monosaturated (71.3% Omega 9)
Almond oil
216°C
420°F
Omega-6 only
Hazelnut oil
221°C
430°F
75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil
227°C
440°F
32:1
Sunflower oil
227°C
440°F
40:1
Refined corn oil
232°C
450°F
83:1
Palm oil
232°C
450°F
46:1, mostly saturated and monosaturated
Palm kernel oil
232°C
450°F
82% saturated (No Omega 3)
Refined high-oleic sunflower oil
232°C
450°F
39:1, 84% monosaturated
Refined peanut oil
232°C
450°F
2:1
Semirefined sesame oil
232°C
450°F
138:1
Refined soy oil
232°C
450°F
8:1 (most are GMO)
Semirefined sunflower oil
232°C
450°F
40:1
Olive pomace oil
238°C
460°F
74% monosaturated, high in Omega 9
Extra light olive oil
242°C
468°F
74% monosaturated, high in Omega 9
Rice Bran Oil
254°C
490°F
21:1, Good source of vitamin E & antioxidants
Soybean oil
257°C
495°F
8:1 (most are GMO)
Refined Safflower oil
266°C
510°F
133:1 (74% Omega 9)
Avocado oil
271°C
520°F
12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.

Jon Barron's Final Recommendation For Healthiest Cooking Oils:
The bottom line is that when possible, buy and use organic, unrefined, cold-processed vegetable oils. Use extra virgin olive oil in salads or to add to cooked foods, but not for high temperature cooking. Unrefined walnut oil is also good, but again only for low temperature uses.
You can use virgin coconut oil (high in beneficial saturated fats and medium chain triglycerides) for most mid-temperature cooking. However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking. Other choices include virgin olive oil and even butter in small amounts.
Use avocado oil for high temperature cooking. Avocado oil has a very high smoke point by comparison to other cooking oils. It will not burn or smoke until it reaches 520 F (271 C), which is ideal for searing meats and frying in a Wok. Another good cooking oil is rice bran oil 495 F(257 C).  Again, look for organic, cold-processed oil.
Additional Articles on Cooking Oils:

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