Oil Omega
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.
Notes
Olive Oil
"The reason extra virgin olive oil is deemed superior [to canola oil] is because of the way it is processed, its high concentration of polyphenols, and how its antioxidants withstand heat during cooking. Regular consumption of olive oil is associated with a reduced risk of early death, cardiovascular disease, cognitive decline, certain types of cancer, and diabetes." - https://www.verywellhealth.com/canola-oil-8407170
Sources
- https://www.drfabio.com/healthblog/cooking-oil-comparisons
- https://www.verywellhealth.com/canola-oil-8407170
- https://www.goodhousekeeping.com/health/diet-nutrition/g32108013/healthiest-cooking-oils/
Tabular Data
| 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. |