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For free friendly advice or to order over the phone with a card call: 01772 883950
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Cooking Oils Amount of Omega 3
The healthiest oils for us are oils that are high in omega 3 essential fatty acids (EFA’s), and you could assume that you should find the oil highest in omega 3 EFA’s and use it exclusively. Unfortunately, that is not the case. When heating cooking oils, the amount of omega 3 in the oil can actually be unhealthy.
Smoke Points
Different oils have different smoke points, the temperature at which the oil starts to smoke. When the oil starts to smoke, the heat is breaking the oil down into other compounds, including trans fats, polymers, aldehydes, ketones, epoxides and others. Some of these compounds are toxic.
With cooking oils, the amount of omega 3 affects the smoke point. The more omega 3 there is in an oil, the lower the smoke point. Oils that are very high in omega 3 EFA’s, like flaxseed oil, break down at relatively low temperatures, which makes them unsuitable to cook with.
Different Oils for different Purposes
Oils that are high in omega 3 can be used for salads and dressings or added to foods after they are cooked.
When choosing an oil or fat to cook food in, choose an oil that has more omega 6 EFA and/or is monounsaturated. Peanut oil, high oleic sunflower oil, high oleic safflower oil and olive oil are good choices for cooking food in.
Saturated fats (which are usually solid at room temperature) have higher smoke points and do not break down as easily as polyunsaturated fats. Most saturated fats, like shortening and margarine, have been hydrogenated to give them a longer shelf life. Many contain trans fats, and they are not healthy for you. Butter, however, is a naturally occurring saturated fat and does not contain any trans fats. It is excellent for high temperature cooking. Although one should use butter sparingly, it is a better choice for cooking than many other oils.
Omega 3 Cooking Oils
There are several types of omega 3 cooking oil available, from canola to pumpkin seed to walnut to flaxseed. How do you know which one to choose? Here are six things to consider when choosing omega 3 cooking oils.
- Purpose: What are you going to use the oil for? The higher the omega 3 content of an oil, the lower its smoke point. The smoke point is the temperature at which the oil starts to break down into other—sometimes toxic—substances. Oils that are very high in omega 3, such as flaxseed oil, are best added to foods after cooking. They make wonderful salad oils. Oils that have less omega 3 in them, such as canola oil, can be used for sautéing—rapidly cooking things at relatively low temperatures. Omega 3 oils are not suitable for cooking methods that require high heats.
- Fat profile: Fats can be saturated, monounsaturated, polyunsaturated or transfat. Polyunsaturated fats can contain omega 3, 6 and/or 9 amino acids. The label may not tell you the amounts of omega oils, but should give you the amounts of other types of fats.
- Avoid saturated and trans fats as much as possible.
- Flaxseed oil is highest in omega 3 oils.
- Canola oil is high in both omega 6 and omega 3 oils, with a ratio of 2:1. It is also high in monounsaturated fat and very low in saturated fats.
- Olive oil is high in monounsaturated fat.
- Unrefined soybean oil is high in omega 3 and 6 oils, but it is usually refined and partially saturated so that it can tolerate higher temperatures.
- Sunflower and safflower oils are high in omega 6, and have no omega 3. They, too, are often refined.
- Corn oil is higher in saturated fat than other vegetable oils.
- Health benefits: Saturated and trans fat oils raise your cholesterol, especially the bad cholesterol (LDL). They also lower the good cholesterol (HDL). Polyunsaturated fats often lower both LDL and HDL. Omega 3 and monounsaturated fats lower only the LDL without affecting HDL.
- Buy organic: Pesticides are widely used in modern agriculture, and they are stored in the plant’s oil. Refining the oil to remove unwanted substances requires heating it, and some of the omega 3 oils will be destroyed in the process. Organic foods are pesticide-free.
- Taste: Different oils add a different flavor to
cooking. Try different kinds and find out which ones you prefer for
different types of cooking.
- Cost: Cost is important, but it should not be the only factor you use in choosing a cooking oil. If olive oil is too expensive for your budget, try canola oil, which is usually no more expensive than generic “vegetable” oil.
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For free friendly advice or to order over the phone with a card call: 01772 883950
Omega 3 fish oils Pure EPA is available exclusively from mind 1st.
Mind1st Information Line: 01772 883950
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