Do we know what is the best oil to use for our daily diet? I have been confused which is the best oil to buy when I am doing shopping at the supermarket. There are so many types of oil in the market. I usually spend a long time reading at the ingredients of the oil to decide which cooking oil is the best.
After doing research on cooking oil, I learn that there are two important points that you should know when choosing healthy cooking oil.
1) Omega 6 : Omega 3 ratio
Cooking oil is the primary source of omega-6 fatty acids in modern society. This is due to the large amount of oil in the modern diet, and also because of the general misconception that vegetable oils are healthy and can thus be consumed in any amount. As a result, the ratio of omega-6:omega-3 ratio consumed can often be as high as 30:1.
2) Smoke Point
A smoke point is the temperature at which cooking oil starts to smoke. Each type of cooking oil has a smoke point. Once the temperature of the oil's smoke point is reached, the oil starts to break down and smoke, producing toxic, or even carcinogenic, substances.
Tips for Selecting Healthy Cooking Oils
Cooking Oil
|
Smoke Point (°C)
|
Omega-6:Omega-3
|
Macadamia Oil
|
210
|
1:1
|
Perilla Seed Oil
|
202-250
|
1:4
|
Kiwi Fruit Seed Oil
|
160
|
1:4
|
Soybean Oil
|
160
|
7.1:1
|
Olive Oil
|
160
|
12.8:1
|
Tea Seed Oil
|
252
|
31.8:1
|
Sunflower Oil
|
107
|
39.4:1
|
Corn Oil
|
160
|
46.1:1
|
Sesame Oil
|
177
|
137:1
|
Peanut Oil
|
160
|
32:0
|
Based on the above findings, Macademia oil is a better option for high heat baking, stir frying, deep frying and high heat cooking.
I start to use E Excel Macademia oil whenever using my oven for high heat baking and stir frying. It is formulated using 95.5% macadamia oil and 4.5% perilla seed oil, which has a smoke point of 210oC and has much higher Omega 3 than Omega 6.
Mild in flavor, it is ideal for stir-frying, deep-frying, grilling, roasting and baking.
Pei Lin
83323173
redginberry@gmail.com
ReplyDeleteMy cousin recommended this blog and she was totally right keep up the fantastic work!
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The “ideal” cooking oil should contain a higher amount of the “good” fats (omega-3 and 9), and minimal saturated fats and Trans fats. We bring you a detailed insight into what the marketed variety of cooking oil brands contain. Read about what is good” cooking oil
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