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Healthy Cooking Oils Guide

Healthy Cooking Oils Guide

Downloadable Cooking Oils Guide (coloured background)

Downloadable Cooking Oils Guide (white background)

 

BEST PRACTICES:

– No oil is 100% immune to the heating process. Best practice is to avoid frying if you can.

– Instead of frying, choose to boil, stew or steam your food. Once cooked, you may add health-promoting oils to your food.

– Examples of healthy and antioxidant-filled oils to add to your food after cooking are virgin or extra virgin olive oil, coconut oil, avocado oil, and grapeseed oil.

 

Wise Practices

Avoid

 

If you must fry:

– Fry with healthier (more stable) oils. (See below for suggestions).

– Fry minimally.

– Only use low heat when frying.

– Always use fresh oil instead of reusing the preheated oil.

– Avoid over-frying.

– Avoid deep-frying.

– Avoid high heat when frying.

– Avoid using common cooking oils such as corn oil, palm oil*, canola oil, sunflower oil, safflower oil or soybean oil.

– Avoid reusing the oil.

– Never heat the oil in an empty pot or pan. If your oil is smoking or you smell burnt or “heated” oil, you have gone too far.

 

 

OILS FOR COOKING OR FRYING:

 Healthier Choices

Harmful Oils (Avoid)

– Virgin or extra virgin olive oil

– Avocado oil

– Coconut oil

– Peanut oil *

 

 

 

– Corn oil

– Canola oil

– Sunflower oil

– Safflower oil

– Grapeseed oil

– Soybean oil

– Palm oil**

* Allergy alert for those with peanut allergy.

** Palm oil is a relatively healthy oil for cooking. However, the palm oil industry has been causing significant environmental damage such as alarming deforestation.

 

Would you like to know why? Check out our cooking oils article by clicking here for more details.

Access more health guidelines at Healthy Living Guides.

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References:

1-Bradley-Whitman  MA, Lovell MA. Biomarkers of lipid peroxidation in Alzheimer disease (AD): an update. Arch Toxicol. 2015; 89(7): 1035–1044. [PubMed: 25895140]

2-Chandran J, et al.  “Oxidative stability, thermal stability and acceptability of coconut oil flavored with essential oils from black pepper and ginger.”  J Food Sci Technol 54(1):144–152 (2017)

3-Gaby A.R. “Nutritional Medicine.” 1st ed.

4-Gaschler MM, Stockwell BR. “Lipid peroxidation in cell death.” Biochem Biophys Res Commun 482(3): 419–425 (2017)  [PubMed: 28212725]

5-Guillaume C., et al. “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating”. Acta Scientific Nutritional Health 2(6): 02-11 (2018)

6-Ki Seon Yu KS, Cho H, Hwang KT. “Physicochemical properties and oxidative stability of frying oils during repeated frying of potato chips.” Food Sci Biotechnol 27(3):651–659 (2018)

7-Koh S.P., Long K. Oxidative stability study of virgin coconut oil during deep frying. J. Trop. Agric. and Fd. Sc.2012: 40(1): 35–44

8-Romano R, et al. Comparison of the Frying Performance of Olive Oil and Palm Superolein. Journal of Food Science. 2012; 77(5): 519-531. [PubMed: 22490166]

9-Santos CSP, et al.  “Impact of potatoes deep-frying on common monounsaturated-rich vegetable oils: a comparative study.” J Food Sci Technol. 56(1):290-301 (2019)

10-Srivastava Y, Semwal AD. “A study on monitoring of frying performance and oxidative stability of virgin coconut oil (VCO) during continuous/prolonged deep fat frying process using chemical and FTIR spectroscopy.” J Food Sci Technol 52(2):984–991 (2015) [PubMed: 25694709]

11-Wikipedia

https://en.wikipedia.org/wiki/Social_and_environmental_impact_of_palm_oil#Environmental_issues

12-Xu TT, Li J, Fan YW, et al. Comparison of Oxidative Stability among Edible Oils under Continuous Frying Conditions. International Journal of Food Properties. 2015; 18(7): 1478-1490

 

Dr. Rasa Nikanjam, ND, BSC