Help…Which Oil to Choose?

Have you noticed how many different types of cooking oils available in grocery stores? Do you know which of these oils to choose?  Should you select based on taste, price, brand, or nutrition value?  Or, should you select based on how you are planning to cook the meal—frying versus sautéing?   

 

Oils are classified as refined and unrefined.  Refined oils have been extracted using a solvent and heated to produce clear oil.  These oils, such as vegetable oil, peanut oil, canola oil, etc., can withstand high and medium-high heat temperatures that range between 320 – 500ºF.  Refined oils are good for baking, sautéing, searing/browning, stir-frying, and deep frying. On the other hand, unrefined oils are extracted by two different methods, cold-pressed (an extraction process that occurs under a controlled, low heat (<120ºF) temperature used) and expeller-pressed (an extraction process that requires no heat). Unrefined oils, such as extra virgin olive oil, corn oil, or coconut oil, can withstand a medium heat temperature that ranges from 212- 320ºF.  These oils are best for low-heat baking, light sautéing, sauces, salad dressings, and pressure cooking.

 

Another important fact to be aware of when selecting oils is to pay attention to the amount of saturated and unsaturated fats in the oils.  Saturated fat typically comes from animals and some derivatives of tropical vegetable oils and is solid at room temperature—this fat raises the bad cholesterol (LDL). Unlike saturated fats, unsaturated fats are liquids at room temperature and come mostly from vegetables and some fish.  Unsaturated fats are classified as either polyunsaturated or monounsaturated fats—many times we call these fats the “good fat”, because they lower the LDL and raise the HDL (the good cholesterol). When unsaturated fats have undergone a hydrogenation process, the fat will become saturated. 

 

So, the next time you find yourself in the oil aisle of the grocery store staring at the 30+ varieties of oils, just take a look at the nutrition facts label and select the brand that has more unsaturated fat and less saturated fat (less than 2g).  Click the link to download the “Cooking Oil Quicksheet.”

What’s Flaxseed Oil?

Spectrum Organic Flax Oil

Flaxseed oil is unrefined oil made from flaxseeds that have been expeller pressed.   I consider this oil as one of my super foods because it is high in unsaturated fat and Omega-3 fatty acids, which are excellent for reducing inflammation and lowering cholesterol.  Flaxseed oil is very versatile and can be used as a vitamin supplement or as a salad dressing!^* This golden-color, delicate oil has a distinct, nutty and flavorful taste and is available in both filtered and unfiltered varieties.  Unlike many of other unrefined oils, flax oil should NOT be heated; it will become rancid very quickly.

There are several brands on the market and each is slightly different. I have tried many varieties, but favorite is Spectrum® Organic Flax Oil (filtered). I like this brand because it is very light in taste and is excellent for those days when I want a mild flavor.  The price of flaxseed oil ranges from $10 – $25 depending on the size and brand.  You can purchase flax oil online or at health stores.
  Click this link to purchase
Spectrum Essentials Flaxseed Oil, Organic Liquid 24oz from Spectrum Essentials.

 

*I recommend that you consume 2 tablespoons daily.  Even though flaxseed oil is “healthy” and good for you, still be mindful of the daily value of oils that you should consume. If you are trying to watch your weight, replace flaxseed oil with 4 tablespoons of ground flaxseeds.