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.
Jinny
92963562
