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ALL ABOUT OILS

4 Top Tips in Choosing and Using Oils

Ranking Oils: From Best to Worst
Oil Basics
About these Oils:
Flax seeds and flax oil
Canola Oil
Olive Oil
Soybean Oil
Pumpkin Seed Oil
Algae Oil
Walnut Oil
Black Currant Oil
Borage Oil
Evening Primrose Oil
Sunflower Oil
Safflower Oil
Corn Oil
Peanut Oil
Cottonseed Oil
Tropical Oils
Mineral Oil
4 TOP TIPS IN CHOOSING AND USING OILS

1. COOKING WITH OILS

Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the
oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can
also change them into harmful substances. Hydrogenated oils are often used for
cooking. Because these oil have already been "damaged" by chemical processing,
they are less likely to be further damaged by heat. The oils that are higher in saturated
fats or monounsaturates are the most stable when heated. These include peanut oil
and olive oil. The more fragile oils are best used at room temperature, like salad
dressings. To preserve the nutritious properties and the flavor of unrefined oils, try the
"wet-sauté," a technique that is practiced by gourmet chefs. Pour around one-fourth of
a cup of water in the stirfry pan and heat just below boiling. Then add the food and
cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact with
a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot
metal. Never heat oils to the smoking point, as this not only damages their fatty acid
content, but also their taste. Best cooking oils and fats are: butter, peanut oil, high oleic
sunflower oil, high oleic safflower oil, sesame oil, and olive oil.

NUTRITIP
Whole-Food Oil Sources
Whenever possible, eat the food, such as fish or seeds, rather than the extracted oil.
These foods contain other vital nutrients in addition to the energy-producing fats and
healthy fatty acids.

2. STORING OILS
If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass
or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical
process similar to metal rusting. If the oil comes in a clear bottle, wrap it with a dark
covering. Keep the lid on tightly between uses, as contact with air will affect the quality
of the oil. Purchase in small quantities, and use within a month or two. The healthier
the oil, the more quickly it spoils. Store oils in a cool, dark place. Unrefined oils spoil
more easily when exposed to warm temperatures, so they need to be refrigerated if
you are not going to use them right away. An exception to this is olive oil, which need
not be refrigerated. It is high in oleic acid and contains antioxidants which slow
spoiling. Other cooking oils, such as safflower, sunflower, and corn, are high in linolenic
acid and are quick to spoil.

3. BUY ORGANIC
It's definitely worthwhile to pay extra for organic oils. Many oils come from plants that
are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the
oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or
deodorized, and may even be organically grown.

4. READ LABELS Back To Top

The already lax label laws are even more slippery when it comes to oils. Avoid oil that
is labeled simply "vegetable oil." A consumer has a right to know which vegetables are
used in the oil. Ditto that caution for "all purpose" vegetable oils. Chances are that the
manufacturer used the inexpensive, highly processed oils, such as cottonseed oil, to fill
up the bottle. Labels do not usually list the types of fatty acid the oil contains, for
example, how much omega 3's and how much omega 6's. Ideally, the label should

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state whether the oil was chemically extracted or mechanically pressed. Consumers
have the right to know if they are possibly eating chemical residues. If the label doesn't
tell you how the oil was produced, you can assume the worse.

Don't be misled by the "no cholesterol" label on the oil container. Being a plant food,
oils don't contain cholesterol. And avoid any oil that has the bad fat word
"hydrogenated" or "partially hydrogenated" on the label.

HEART-HEALTHY OILS
Hydrogenated fats and oils raise the LDL (bad) cholesterol and lower the HDL (good)
cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and
LDL. Flax oil and monounsaturated oils, like olive and canola oils, reduce only the bad
cholesterol without lowering the good cholesterol.

5. USE SPARINGLY
Remember that oils are liquid fats. Even oils that rank high on the "best oils" list still
average 120 calories per tablespoon. Use even these oils sparingly. Pour the oil into a
spoon first, and then sprinkle it on your salad or put it in the stir-fry pan. You'll use less
oil if you don't pour it directly from the bottle.

RANKING OILS: THE GOOD, THE BAD, AND THE Back To Top
IN BETWEEN

The goal of a "right fat" diet is to eat the right amount of the right kinds of oil. We have
used these criteria for evaluating the various types of oil:

the percentage of essential fatty acids in the oil

the percentage of unsaturated versus saturated fats (i.e., how heart-healthy the oil
is)
the effect on blood cholesterol (i.e., whether the oil raises or lowers cholesterol,
especially in cholesterol-sensitive persons).
other proven health benefits of the oil
taste
likelihood of pesticide residues being left in the oil during processing
how processing procedures affect the nutritional qualities of the oil

The fact that some oils rank higher than others does not mean that you should
consume only the one or two at the top of the list. Balance is still the key to good
nutrition, and nutrition depends on variety.

BEST OILS

1. Flaxseed
COMMENTS
Best source of omega 3 fatty acids; has heart- healthy properties; is a colon-friendly oil;
lessens constipation; boosts immunity; promotes healthy skin; contains the healthy
phytonutrient, lignin; spoils quickly without careful storage; not to be used in cooking

2. Canola
One of the lowest oils in saturated fats, making it a heart-friendly oil; a rich source of
essential omega 3 and 6 fatty acids.

3. Soybean
Contains both omega 3 and omega 6 fatty acids, but is often highly refined and
hydrogenated.

4. Olive oil (virgin or extra virgin)

Doesn't need high temperature or chemical processing, since it is made from the flesh
of the olive and not the seed; slow to spoil; okay for medium-temperature cooking; in
moderation lowers LDL (bad) cholesterol without affecting HDL, (good) cholesterol
thereby improving the HDL-to-LDL ratio.

5. Pumpkin seed
Low in saturated fats; rich in omega-6 fatty acids, may contain some omega 3's;
refining and chemical processing lowers the nutritional qualities.

MEDIUM OILS

COMMENTS

1. Safflower
Low in saturated fats, rich in omega 6 fatty acids.

2. Sunflower
Rich in omega 6 fatty acids.

3. Corn
Slightly higher in saturated fats than the best oils; usually hydrogenated; rich source of
omega 6 fatty acids

4. Peanut
Somewhat high in saturated fats but still less than butter, animal fat, and cottonseed
oil; good for cooking at higher temperatures.

WORST OILS

COMMENTS

1. Cottonseed
High in saturated fats; likely to contain pesticide residues; frequently hydrogenated.

2. Palm kernel
High in saturated fats, therefore a potentially cholesterol-raising oil.

3. Coconut
Highest in saturated fats of all popular oils; one of the most heart-unhealthy oils.

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ABOUT THESE OILS: Back To Top

CANOLA OIL

This oil originated in Canada and has became known as the Canadian oil, or canola.
Canola oil is second only to flaxseed oil as the highest vegetable source of the
essential omega-3 fatty acids. Like flax oil, it contains both omega-3 and omega-6 fatty
acids, but in a different ratio. Canola oil contains an omega-6 to omega-3 ratio of 2:1.
Flax oil is 0.3 to 1. Because it contains one of the highest ratios of unsaturated to
saturated fats, it is one of the most heart-healthy oils, reported to reduce cholesterol
levels, lower serum tryglyceride levels, and keep platelets from sticking together.
Because of the high omega-3 content, heating canola oil above 120? may change
some of the fatty acids into trans fats, which raise total cholesterol and lower the levels
of good cholesterol. Be sure to buy organic canola oil, since the rapeseeds are often
sprayed with pesticides.

OLIVE OIL Back To Top

Olive oil is made from the flesh of olives rather than the seeds. This means it requires
less pressure and lower temperatures during the pressing process, which preserves
the nutritional qualities of the oil. Olive oil contains 90 percent unsaturated fats, most of
which are the cholesterol-lowering monounsaturates. Olive oil, which by its very nature
doesn't need to be processed, is the only oil that can be obtained directly from the
flesh of the vegetable and not the seed. This makes olive oil a good choice for your
heart. Because it is high in oleic acid and low in linoleic fatty acid, it is slow to spoil. It
has a pleasant flavor and can be used both in salad dressings and in cooking. Olive oil
is a favorite in Mediterranean cuisine, since olive groves and olive presses are plentiful
in that part of the world. Its only drawback is that it contains little omega 3 or omega 6
essential fatty acids. "Virgin" olive oil means that the oil is from the first pressing and
has not been refined or chemically processed in any way, such as being bleached or
hydrogenated. "Extra virgin" is the highest quality olive oil (for which you pay a slightly
higher price). It has a richer, less acidic taste. High temperature cooking destroys the
flavor of olive oil, but it is excellent for dressings and the "wet-sauté" method. Avoid
olive oil that does not say "virgin" or "extra virgin" on the label, but instead boasts of
being "refined" or "pure." "Refined" means that the oil has been chemically processed.
"Pure" means nothing more than the oil came from an olive. Even though olive oil is
slow to spoil, store it in a cool, dark place in the cupboard. Olive oil is medium in
omega 6, but low in omega 3 fatty acids. A combination of flax oil and olive oil in the
diet strikes a healthy balance.

SOYBEAN OIL Back To Top

Soybean oil is extracted from beans, not seeds. Unrefined soybean oil is one of the
richest sources of lecithin (2 percent) and also contains 5 to 7 percent of the omega 3
linolenic acid (LNA), in addition to being high in the omega 6 essential fatty acid,
linoleic acid (LA). In the unrefined state, soy oil is rich in both omega 3 and omega 6
fatty acids, yet most commercial soy oils are refined and hydrogenated. Because it has
a high boiling point, it is okay for cooking.

NUTRITIP
Go Right to the Seed
The seeds from which popular oils are extracted (e.g., nuts and sunflower seeds) are
more nutritious than the oils that are extracted from the seeds. Papaya seeds, for
example, which are usually discarded, are nutritious when ground like pepper and
sprinkled on salad.

PUMPKIN SEED OIL Back To Top

This is one of the most healthful oils for several reasons. High-quality pumpkin seed oil
contains over 90 percent unsaturated fats and has both omega-6 and omega-3
essential fatty acids in a 3- to-1 ratio. It contains from zero to fifteen percent linolenic
acid and from 45 to 60 percent linoleic acid. Unfortunately, the most commonly
available pumpkin oil contains no linolenic acid (omega-3).

ALGAE OIL Back To Top

Algae oil is the richest source of DHA available, with 40 percent DHA by weight. Algae
are the dietary source of omega-3 fatty acids for fish, so algae represents the only
vegetable source of DHA available. Algae oil is the source of the highest quality DHA
supplements (See

WALNUT OIL Back To Top

Another extremely healthful oil, at least on paper, containing both omega 6 and omega
3 fatty acids in a 10-to-1 ratio. It is 84 percent unsaturated. However, most available
walnut oil is sold in a refined state.

BLACK CURRANT, BORAGE, AND EVENING Back To Top

PRIMROSE OILS

These are popular "health oils" because they are rich sources of the essential fatty acid
GLA (gammalinolenic acid), a vital ingredient for making important hormones, such as
prostaglandins. Black currant oil has two advantages over evening primrose oil: It is
less expensive, and it is one of the few oils that contain omega-3 in addition to
omega-6 fatty acids. While these oils have been touted as cure-alls for many ailments,
scientific evaluation of these oils yields mixed results. And the fact that they are
extracted by chemical processing may render these tonics less healthy than
advertised. Critics of these oils claim that since the body produces its own GLA from
essential fatty acids contained in many foods, GLA supplements are not necessary.
Proponents of these oils claim that some people, especially aging persons, may be

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unable to convert dietary essential fatty acids to GLA. GLA-containing oils, as well as
the essential fatty acid DHA, are popular ingredients of a flurry of brain-boosting
nutrients collectively known as "targeted nutritional intervention" (TNI) and are being
studied for use in children with Down Syndrome.

SUNFLOWER AND SAFFLOWER OILS Back To Top

These oils are rich in vitamin E. Because these oils are high in omega 6 fatty acids and
contain no omega 3's, they are less nutritious than canola and flax oils. Even though
they contain 90 percent unsaturated fats, they tend to be highly refined oils. Because
the high oleic acid variety of these oils is least damaged by heat, they tend to be
favorite cooking oils.

CORN OIL Back To Top

Even though this popular oil contains mostly unsaturated fat, it is higher in saturated
fats than most other oils and is usually highly refined and hydrogenated. Like other
polysaturated oils, corn oil does lower total cholesterol. While it lowers LDL, it also
lowers HDL cholesterol a bit, yet the result is still an improved HDL-to-LDL ratio. It is
not one of the more nutritious oils.

PEANUT OIL Back To Top

Peanut oil is a favorite cooking oil, especially in stir-fries. Since it is relatively high in
saturated fats, which do not turn into trans fatty acids when heated to normal cooking
temperatures, it is more useful as a cooking oil than oils that are lower in saturates and
higher in omega 3 fatty acids.

COTTONSEED OIL Back To Top

Cottonseed oil is one of the most widely used oils, added to many processed foods,
such as cereals and potato chips. It is relatively inexpensive and is readily available.
Yet, it merits its place on our list of worst oils for several reasons. Cotton is a crop that
is heavily sprayed with pesticides, so cottonseed oil may be loaded with pesticides.
And, like tropical oils, cottonseed oil is low in monounsaturated fats and high in
saturated fats. Also, cottonseed oils are likely to be hydrogenated to further extend its
shelf life.

TROPICAL OILS Back To Top

Oils such as coconut, palm, and palm kernel are the least healthful naturally-occurring
oils. Yet because they are inexpensive, taste good, and have a long shelf life, they are
frequently used in packaged foods such as cereal and cookies. Coconut oil, for
example, is the ideal oil to use in chocolate candy, since it is solid at room temperature,
but melts in the mouth. Food processors, especially in the candy industry, separate the
tropical oils so that they don't have to list them collectively as "tropical oils" on the
label, possibly tipping off consumers to the fact that they are eating a cholesterol-
raising fat. Don't be misled by the white label lie "contains no cholesterol." Plant foods
don't contain cholesterol. But coconut oil, for example, is high in the saturated fat lauric
acid, one of the most heart-unhealthy fats.

MINERAL OIL Back To Top

Mineral oil is a commonly used laxative. However, it has no nutritional value, and with
prolonged use may deplete the intestines of the fat-soluble vitamins A, D, E, and K, as
well as decrease the absorption of the valuable minerals calcium and phosphorus. A
healthy alternative is flax oil, which not only has laxative properties, but is a valuable
source of nutrition as well. Unlike mineral oil which slides through the intestines,
possibly taking vitamins with it, flax oil is a nutrient that facilitates absorption of the
above vitamins.

NUTRITIP
Ketch-Oil
A trick we have used to fortify our little ketchup lovers is to mix fruit- sweetened
ketchup with flax oil. Put a dollop of ketchup on a plate, make an opening in the center,
pour in 1 to 3 teaspoons of flax oil, and mix together well. The oily taste is gone.

OIL BASICS Back To Top

Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and
seeds. Oils are an important part of a balanced diet because, besides being a rich
source of energy, they provide essential fatty acids which are the building blocks for
cell membranes, especially cells in growing brains. Oils help the body absorb certain
vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and
intensify flavors in food and give it a pleasurable feel in the mouth.

Most oils come from the seeds of plants, which are crushed and pressed to remove the
oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the
best oils are produced with minimal heat. This is called cold pressing. However, when
you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was
not heated during manufacturing. "Cold-pressed" is a little fib that appeals to
consumers who are savvy enough to equate heating with damage to oils. The problem
is that the term has no chemical, legal, or technological definition, and it means
something different to a manufacturer than it does to the consumer. To a manufacturer,
cold-pressed simply means that no external heat was applied during the pressing of
the oil, yet the press itself, which comes in contact with the oil, may become quite hot
anyway and damage the oil. A more informative label would state the temperature at
which the oil was processed, which ideally should be below 110 degrees. The words
"omegaflow process" on a label means that the oil has been protected from reaching
high temperatures during processing.

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Most of the oils you'll find in the supermarket have not only been extracted with heat or
solvents, but have also been refined with potentially toxic substances. These
processes improve shelf life and make oil cheap to produce, but they take the product
further away from its natural state and leave chemical residues behind. If the label
does not boast that the oil is "unrefined," you can assume that it has been through
some kind of chemical process that makes it worse for your health.

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