Cooking Oil:
How to choose a good one
Written by Gloria Tsang, RD
Published In June 2005; Updated in May 2007
 All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.
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The Bad Fats
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| Saturated Fats |
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). |
| Trans Fats |
Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol). |
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The Good Fats
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| Monounsaturated Fats |
Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol). |
| Polyunsaturated Fats |
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group. |
Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.
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 The Verdict? As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F.
- Good Cooking Oils:
- canola oil
- flax seed oil
- peanut oil
- olive oil
- non-hydrogenated soft margarine
- safflower oil
- sunflower oil
- corn oil
The following "bad" oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!
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