How to choose Healthy Cooking Oil

Confused about which oils are heart-healthy and which aren’t?

Here are TWO important points you should know to choose healthy cooking oils. 

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.

So How do I select a suitable oil based on cooking method?

The cooking temperatures of common Asian cooking methods like stir-frying in high heat or deep-frying can be as high as 190°C, so these cooking methods require cooking oils with relatively higher smoke points.

Olive oil - It has a smoke point of around 160°C, and is hence not suitable for cooking over high heat. Instead, it is more suitable for cold dishes. 

Kiwi fruit seed oil - It has an excellent omega-6:omega-3 ratio of 1:4. But it is unsuitable for high-temperature stir-frying as it has a smoke point of only about 160°C. 

Macadamia oil and perilla seed oil - With smoke points of over 200°C, they are safer for use in high heat and over strong flames. 

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

And good news is E.Excel Blended Cooking oil has finally launched this month, so excited!!!! Finally has a solution on where to buy the healthy cooking oil.

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. When used as a dip, E. Excel Blended Cooking Oil conveys a mild nutty taste.

http://nutritionalimmunologylifestyle.blogspot.sg/2015/07/healthy-french-fries-recipe.html

  

Jinny

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