Oil Omega

From Traxel Wiki
Jump to navigation Jump to search

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

VOO Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180740/

Section 2.3 shows a suspicious scoring system, in which a threshold is used to set a score to maximum positive or maximum negative. It does not identify the score values for oleic acid, which has a threshold very close to the values for canola (just below) and VOO (just above). Figure 1, the only figure showing the calculation of scores, does not show the calculation for canola oil.

Canola Oil

"Compared with oils analysed in 2008( Reference Baylin, Mora-Plazas and Cobos-de Rangel 9 ), the 2013 data showed consistent reductions in SFA and TFA, and increases in n-3 fatty acids, for all oils (Table 2). In particular, reductions in TFA were significant for 18:1 and 18:2 in mixed oils and for 18:2 in sunflower oil. In terms of percentage reduction from 2008 to 2013 in 18:1 and 18:2 TFA, canola oil had 89 % and 65 % reduction, mixed oils had 44 % and 48 % reduction, and sunflower had 25 % and 51 % reduction, respectively." - https://www.cambridge.org/core/journals/public-health-nutrition/article/transfatty-acids-in-cooking-oils-in-bogota-colombia-changes-in-the-food-supply-from-2008-to-2013/149F8B8E6F17BF307D44A2AEC773C553

Sources

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
Olive Oil: Extra virgin 160°C 320°F 9:1, Low in Saturated fat, 73% monounsaturated, high in Omega 9, high in polyphenols
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
Canola oil (refined) 204°C 400°F 3:1, 80% of Canola in US is GMO.
Semirefined walnut oil 204°C 400°F 5:1
Olive Oil: High quality (low acidity) extra virgin 207°C 405°F 9:1, 74% monosaturated (71.3% Omega 9), high in polyphenols
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)
Olive oil: Virgin 216°C 420°F 13:1, 74% monosaturated (71.3% Omega 9), high in polyphenols
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
Olive Oil: Extra light 242°C 468°F 9:1, 74% monosaturated, high in Omega 9, high in polyphenols
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.