Types of Edible Oils

Canola Oil

Canola is the market name for oil that is acquired from rapeseed’s. It is also known as LEAR (Low Erucic Acid Rapeseed) oil.

  • has the lowest level of saturated fat of any edible oil
  • has one of the highest levels of heart-healthy monounsaturated fat
  • contains a high level of omega-3 fatty acids that helps to reduce the risk of heart disease and brings down blood pressure.
  • mildly flavored and reasonably priced
  • a superb choice for frying, cooking or baking, or as an ingredient for salad dressings.

Coconut Oil

Coconut oil is extracted from dried coconut meat. It is extremely popular in India and Southeast Asia. In the U.S., its is most frequently used in commercially prepared products such as candies, cookies, whipped toppings, ice cream, and nondairy coffee creamers.

Though high in saturated fat (92%), some studies indicate that adding coconut oil to the diet may play a part in weight loss because it fills hunger and diminishes the appetite.

Corn Oil

Corn oil is produced from the germ of corn kernels. It is very high in polyunsaturated fat. One of the best oils for frying is refined corn oil because it has a high smoke point. Corn oil is often used in the production of margarine. Other common uses: salad dressings, frying, baking, and shortening production.

Vegetable Oil

Vegetable oil is typically made up of a highly refined mix of various oils such as corn, soybean, and sunflower or it may consist of only one kind of oil. Vegetable oil is a fine all-purpose oil for frying, sautéing, and baking.

Choosing Healthy Fats

Fats don’t have to be completely eliminated from one’s diet. Fats are also essential nutrients that the body needs to function well. It is a source of energy and utilized in cell membrane production. Still, it is important to pick the best kinds of fat and enjoy them in moderation.

Healthy fats include polyunsaturated and monounsaturated fats. These can actually lower the risk of heart disease by decreasing the total and low-density lipoprotein (LDL) cholesterol levels in the blood. Omega-3 fatty acids, a type of polyunsaturated fat may be particularly beneficial to the heart. Omega-3s seem to reduce the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

Monounsaturated fat

  1. olive
  2. peanut
  3. canola oils
  4. avocados
  5. most nuts

Polyunsaturated fat

  1. vegetable oil
  2. safflower oil
  3. corn oil
  4. sunflower oil
  5. soy oil
  6. cottonseed oil

Omega-3 fatty acids

  1. salmon
  2. mackerel
  3. herring
  4. flax seeds
  5. flax oil
  6. walnuts