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2004/03/10, 11:11 PM
Ok, I am going to list oils. The first column will be % monosaturated fats, second polyunsaturated, third saturated, and fourth the smoke point for cooking with these oils.
Almond oil(unrefined) 65% 28% 7% 495 degrees
Flax(unrefined) 14% 79% 7% 225 degrees
Grapeseed(refined) 15% 75% 10% 485 degrees
Hemp(unrefined) 15% 75% 10% 300 degrees
Olive(unrefined) 76% 10% 14% 325 degrees
Pumpkin seed(unrefined)36% 43% 21% 250 degrees
Rice bran(unrefined) 47% 33% 20% 490 degrees
Sesame seed(refined) 41% 41% 18% 410 degrees
Walnut(unrefined) 28% 56% 16% 250 degrees
When the cooking temperature will be higher(frying for example), try grapeseed oil or rice bran oil. both have high smoke points, so less oil is absorbed, a calorie savings. Grapeseed oil is particularly high in polyunsaturated fats and heart healthy vitamin E and low in saturated fats.
Nut oils and seed oils tend to be rich in unsaturated fats. Sesame seed oil, a favorite of Asian cuisine, contains an equal balance of mono and poly fats, but can withstand high temps.
Olive oil has great flavor that holds up during cooking. Olive oil's relatively high smoke point makes it suitable for saute'ing and baking, but not frying.
Rice bran oil is fairly new, but shows great nutritional promise, including LDL cholesterol lowering properties(Journal of the American College of Nutrition, 2000,vol.19, no.5)
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