Food and Kitchen Tips #3: Healthy Cooking Oil

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Have you ever noticed that some of the most common cooking oil we use in our kitchen solidifies especially during the cold weather? We commonly say it in Filipino term “tulog na mantika”.  When doing a grocery shopping, you will easily see them in the cooking oil rack section. Most of us are unaware of the health hazards it might bring to us.
Cooking oils are classified into two, the Good and Bad Fats.
The Bad Fats
  • Saturated Fats increase the overall blood cholesterol as well as LDL cholesterol, known as the bad cholesterol.
  • Trans Fats elevate the bad cholesterol, LDL and lower HDL, the good cholesterol.
The Good Fats
  • Mono-unsaturated fats lessens the entire cholesterol and LDL and increase the HDL cholesterol 
  • Poly-unsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this set.
According to studies and experts, the considerable oil to use for cooking is the one that is composed mainly of mono-unsaturated fat. Most doctors consider oils with high saturated fats the least healthy.  Nevertheless,many health practitioners nowadays believe that the naturally occurring saturated fats in products like butter are better than the saturated fats inproducts like margarine. Fat is an important element in one’s diet, our body needs to absorb the required fat in order to metabolize in the body. The Fatty acids found in oil help absorb fat soluble vitamins like A, D, E & K, as it also shield the body against heat loss.
Some Pointersto Remember about Cooking Oils
  • Avoid heating the oil further than their smoking point. For deep frying, use the oil with a high smoke point such as canola oil, corn oil, safflower oil, sunflower oil or refined palm oil. For stir-frying, use any oil low in saturated fat like canola oil, corn oil, or flax seed oil, olive oil, peanut oil, safflower oil,sunflower oil and walnut oil.
  • For salad dressing, opt for cold-pressed unrefined vegetable oils such as sesame,sunflower or safflower
  • Used oil should be used for frying at least only twice as it becomes carcinogenic.
  • Never blend the fresh oil to the used oil.
  • For better health, select oils low in saturated fat.
Some of the bad oils undergo refining processes to be free from the harmful fatty acids. It is therefore advisable to read on the nutritional health facts ofthe cooking oil’s packaging before we buy them.
Here aresamples:

A pure palm olein vegetable oil with no cholesterol and fortified with vitamins Aand E. It has tocotrienols and tocopherols that may lower bad cholesterol. The perfect oil for everyday frying. This is also used for deep frying.  Take notice of it’s red cap color for easy find.
NutritionFacts
15g        Serving Size  
 29         Serving perbottle              
135        Calories fromfat                  
23%       Total Fat 15g                         
 35%      Saturated Fat7g                 
2g          MonounsaturatedFat               
6g          Polyunsaturated                        
0%        Cholesterol0mg                  
0%        TotalCarbohydrates 0g      
0%        Sugar 0g                                
0%        Protein 0 g                             
35%      Vitamin A658IU                   
23%      Vitamin E3.45 IU                 

The blue capped is the Purecoconut vegetable oil. A pure coconut vegetable oil with vitamin A and has no cholesterol. Rich in MCTs (Medium Chain Triglycerides) that promotes easy digestion and rapid metabolism.It may be used as basting oil for roasting meats.
NutritionFacts
58 servings     per 15g/serving                              
135                  Calories fromfat                             
15g                  Total Fat                                           
14g                  Saturated Fat                                   
0mg                 Cholesterol                                       
0mg                 Sodium                                             
0g                    TotalCarbohydrates                       
0g                    Sugars                                              
0g                    Protein                                              
658IU              Vitamin A                                         

Pure oil, a vegetable oil with no cholesterol and fortified with vitamin A. The vegetable oil for budget conscious moms.
NutritionFacts
15g        Serving Size                                    
135        Calories fromfat                              
23%       Total Fat 15g                                    
35%       Saturated Fat7g                              
 6g          MonounsaturatedFat                             
 2g          Polyunsaturated                                       
0%         Cholesterol0mg                              
0%         TotalCarbohydrates 0g                  
0%         Sugar 0g                                           
0%         Protein 0 g                                        
35%      Vitamin A658IU                              


Sources:
http://magnolia.com.ph
http://en.wikipedia.org/wiki/Cooking_oil
http://www.healthcastle.com/cooking-oils.shtml
http://www.wisegeek.com/what-is-the-healthiest-oil-to-use-for-cooking.htm
http://www.fatfreekitchen.com/cholesterol/cookingoil.html

14 thoughts on “Food and Kitchen Tips #3: Healthy Cooking Oil”

  1. "Never blend the fresh oil to the used oil", sometimes kasi kulang yung used oil na pamprito so dadagdagan ko na lang ng fresh oil, so mali yun?

  2. In buying cooking oils, it is a must to consider your families health on the list, not just the budget 🙂 Some cooking oils cost good and at the same time good for cooking and health too like Canola oil and Natural oil.

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