The goal of a “right fat” diet is to eat the right amount of the right kinds of oil. We have used these criteria for evaluating the various types of oil: the percentage of essential fatty acids in the oil the percentage of unsaturated versus saturated fats (i.e., how heart-healthy the oil is) the effect […]
Oil Basics
Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body […]
Olive Oil
Olive oil is made from the flesh of olives rather than the seeds. This means it requires less pressure and lower temperatures during the pressing process, which preserves the nutritional qualities of the oil. Olive oil contains 90 percent unsaturated fats, most of which are the cholesterol-lowering monounsaturates. Olive oil, which by its very nature […]
Soybean Oil
Soybean oil is extracted from beans, not seeds. Unrefined soybean oil is one of the richest sources of lecithin (2 percent) and also contains 5 to 7 percent of the omega 3 linolenic acid (LNA), in addition to being high in the omega 6 essential fatty acid, linoleic acid (LA). In the unrefined state, soy […]
Pumpkin Seed Oil
This is one of the most healthful oils for several reasons. High-quality pumpkin seed oil contains over 90 percent unsaturated fats and has both omega-6 and omega-3 essential fatty acids in a 3- to-1 ratio. It contains from zero to fifteen percent linolenic acid and from 45 to 60 percent linoleic acid. Unfortunately, the most […]
Algae Oil
Algae oil is the richest source of DHA available, with 40 percent DHA by weight. Algae are the dietary source of omega-3 fatty acids for fish, so algae represents the only vegetable source of DHA available. Algae oil is the source of the highest quality DHA supplements.
Walnut Oil
Another extremely healthful oil, at least on paper, containing both omega 6 and omega 3 fatty acids in a 10-to-1 ratio. It is 84 percent unsaturated. However, most available walnut oil is sold in a refined state.
Black Currant, Borage, and Evening Primrose Oils
These are popular “health oils” because they are rich sources of the essential fatty acid GLA (gammalinolenic acid), a vital ingredient for making important hormones, such as prostaglandins. Black currant oil has two advantages over evening primrose oil: It is less expensive, and it is one of the few oils that contain omega-3 in addition […]
Sunflower & Safflower Oils
These oils are rich in vitamin E. Because these oils are high in omega 6 fatty acids and contain no omega 3’s, they are less nutritious than canola and flax oils. Even though they contain 90 percent unsaturated fats, they tend to be highly refined oils. Because the high oleic acid variety of these oils […]
Corn Oil
Even though this popular oil contains mostly unsaturated fat, it is higher in saturated fats than most other oils and is usually highly refined and hydrogenated. Like other polysaturated oils, corn oil does lower total cholesterol. While it lowers LDL, it also lowers HDL cholesterol a bit, yet the result is still an improved HDL-to-LDL […]
Peanut Oil
Peanut oil is a favorite cooking oil, especially in stir-fries. Since it is relatively high in saturated fats, which do not turn into trans fatty acids when heated to normal cooking temperatures, it is more useful as a cooking oil than oils that are lower in saturates and higher in omega 3 fatty acids.
Cottonseed Oil
P>Cottonseed oil is one of the most widely used oils, added to many processed foods, such as cereals and potato chips. It is relatively inexpensive and is readily available. Yet, it merits its place on our list of worst oils for several reasons. Cotton is a crop that is heavily sprayed with pesticides, so cottonseed […]