Oil Omega: Difference between revisions
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| Line 66: | Line 66: | ||
|40:1, 84% monosaturated | |40:1, 84% monosaturated | ||
|- | |- | ||
| | |'''Extra virgin olive oil''' | ||
|160°C | |160°C | ||
|320°F | |320°F | ||
| Line 81: | Line 81: | ||
|8:1 (most are GMO) | |8:1 (most are GMO) | ||
|- | |- | ||
| | |'''Walnut oil''' | ||
|160°C | |160°C | ||
|320°F | |320°F | ||
| Line 96: | Line 96: | ||
|Very little Omegas, mostly saturated fat | |Very little Omegas, mostly saturated fat | ||
|- | |- | ||
| | |'''Canola oil''' | ||
|177°C | |177°C | ||
|350°F | |350°F | ||
| Line 131: | Line 131: | ||
|1:1, 80% monounsaturated, (83% Omega-9) | |1:1, 80% monounsaturated, (83% Omega-9) | ||
|- | |- | ||
| | |'''Canola oil (Expeller Pressed)''' | ||
|200°C | |200°C | ||
|400°F | |400°F | ||
| Line 146: | Line 146: | ||
|5:1 | |5:1 | ||
|- | |- | ||
| | | '''High quality (low acidity) extra virgin olive oil''' | ||
|207°C | |207°C | ||
|405°F | |405°F | ||
| Line 236: | Line 236: | ||
|74% monosaturated, high in Omega 9 | |74% monosaturated, high in Omega 9 | ||
|- | |- | ||
| | |'''Extra light olive oil''' | ||
|242°C | |242°C | ||
|468°F | |468°F | ||
Revision as of 16:29, 8 June 2024
Which oil is healthiest? Is canola oil bad? Is olive oil good? What other options are good?
Factors:
- Smoke Point
- Higher smoke point means less risk of introducing toxins and carcinogens during cooking. Or, from a different angle, allows a wider range of cooking temperatures without introducing toxins or carcinogens.
- Omega Ratio (3, 6, 9)
- Omega 3 is good, Omega 6 is bad, Omega 9 is good.
- GMO
- Genetic modification of crops poses various risks, from altering agriculture processes to nutrient and toxin content in the final product.
Tabular Data
| Oil | Smoke Point | Omega Ratio (3:6:9) | GMO |
|---|---|---|---|
| Canola | 2:1:[tbd, high] | ||
| Cooking Oils / Fats | Smoke Point °C | Smoke Point °F | Omega-6: Omega-3 Ratio
(plus other relevant fat information) |
|---|---|---|---|
| Flaxseed oil | 107°C | 225°F | 1:4 |
| Safflower oil | 107°C | 225°F | 133:1 |
| Sunflower oil | 107°C | 225°F | 40:1 |
| Corn oil | 160°C | 320°F | 83:1 |
| High-oleic sunflower oil | 160°C | 320°F | 40:1, 84% monosaturated |
| Extra virgin olive oil | 160°C | 320°F | 9:1, Low in Saturated fat, 73% monounsaturated, high in Omega 9 |
| Semirefined safflower oil | 160°C | 320°F | 133:1, (75% Omega 9) |
| Soy oil | 160°C | 320°F | 8:1 (most are GMO) |
| Walnut oil | 160°C | 320°F | 5:1 |
| Hemp seed oil | 165°C | 330°F | 3:1 |
| Butter | 177°C | 350°F | Very little Omegas, mostly saturated fat |
| Canola oil | 177°C | 350°F | 2:1, [ (56% Omega 9), 80% Canola is GMO.] |
| Coconut oil | 177°C | 350°F | 86% saturated fat, lauric acid. Not considered a healthy choice. Claimed to have MCTs that are healthier for you, but the science does not support this |
| 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 | 11:1 high in saturated fat |
| Macadamia nut oil | 199°C | 390°F | 1:1, 80% monounsaturated, (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 | 9:1, 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 | 32:1 |
| 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 | 9:1, 74% monosaturated, high in Omega 9 |
| Rice Bran Oil | 254°C | 490°F | 21:1, Good source of vitamin E & antioxidants |
| 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. |