Oil Omega

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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."

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.