The ingredients of different cooking oils at a glance

Cooking oil is a basic kitchen essential. Choosing the correct cooking oil is necessary when it comes to maintaining better health. Many people have now been awakened to the harmful effects of trans fats as different researches have shown that these fats increase your bad (LDL) cholesterol and bring down your good (HDL) cholesterol levels. Consuming trans fats excessively raises the risk of heart problems, stroke, as well as type 2 diabetes.

There is a wide range of cooking oils available. How would you choose the proper one for your cooking? What do you search for in cooking oils, and what would you like to keep away from?

Whenever you spot "partially hydrogenated oils" on the ingredients front, you realize that they are trans fats. Trans fats can be found in numerous food items, including seared food sources like doughnuts, French fries, fried chicken, battered fish, heated products, for example, cakes, pie coverings, rolls, treats, wafers, solidified pizza, spreads like vegetable shortening and margarine, and some types of microwavable popcorn.

 

Hydrogenated oils are produced by driving hydrogen into the ingredients to expand their time span of usability. Thus, the structure of the fat particles is changed into the opposite direction compared to common fat atoms. Instances of cooking oil that might be halfway hydrogenated are soybean oil, corn oil, cottonseed oil, canola oil, and vegetable oils (mix of soybean, corn, or potentially canola oils).

 

The fatty acid composition of some popular cooking oils with a high degree of omega 3 is as follows-

 

▪          Safflower (75%, 0%)

▪          Grape seed (71%, 0%)

▪          Sesame (45%, 0%)

▪          Rice bran (35%, 1%)

▪          Peanut (35%, 0%)

▪          Canola (rape seed) (30%, 9%)

▪          Cottonseed (52%, 0%)

▪          Soybean (51%, 8%)

▪          Walnut (51%, 5%)

▪          Sunflower (65%, 0%)

▪          Hemp (60%, 20%)

▪          Corn (59%, 0%)

▪          Pumpkin seed (55%, 0%)

 

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