Trans Fat Cooking Oil
Trans Fat Cooking Oil
Cooking oil is purified fat of plant origin, which is usually liquid at room temperature (saturated oils such as coconut and palm are more solid at room temperature than other oils).
Some of the many different kinds of edible vegetable oils include: olive oil, palm oil, soybean oil, canola oil, pumpkin seed oil, corn oil, sunflower oil, safflower oil, peanut oil, grape seed oil, sesame oil, argan oil and rice bran oil. Many other kinds of vegetable oils are also used for cooking.
The generic term "vegetable oil" when used to label a cooking oil product may refer to a specific oil (such as rapeseed oil) or may refer to a blend of a variety of oils often based on palm, corn, soybean or sunflower oils.
Oil can be flavored by immersing aromatic food stuffs such as fresh herbs, peppers, garlic and so forth in the oil for a period of time. However, care must be taken when storing flavored oils to prevent the growth of Clostridium botulinum (the bacteria that produces toxins that can lead to botulism).
Health and nutrition
The appropriate amount of fat as a component of daily food consumption is the topic of some controversy. Some fat is required in the diet, and fat (in the form of oil) is also essential in many types of cooking. The FDA recommends that 30% or less of calories consumed daily should be from fat. Other nutritionists recommend that no more than 10% of a person's daily calories come from fat. In extremely cold environments, a diet that is up to two-thirds fat is acceptable and can, in fact, be critical to survival.
While consumption of small amounts of saturated fats is essential, meta-studies conducted by several scientists find high correlation between excessive amounts of such fats and coronary heart disease. Mayo Clinic highlighted oils that are high in saturated fats include coconut, palm oil and palm kernel oil. Those of lower amounts of saturated fats, and higher levels of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocado, safflower, corn, sunflower, soy, mustard and cottonseed oils are generally healthier. The National Heart, Lung and Blood Institute and World Heart Federation have urged saturated fats be replaced with polyunsaturated and monounsaturated fats. The health body lists olive and canola oils as sources of monounsaturated oils while soybean and sunflower oils are rich with polyunsaturated fat. Results of research carried out in Costa Rica in 2005 suggest that consumption of non-hydrogenated unsaturated oils like soybean and sunflower are preferable to the consumption of palm oil.
The labeling of the cholesterol content of foods on the basis of their total saturated fat content is unjustified because not all saturated fats have negative effects on cholesterol. Palmitic acid in palm oil, does not behave like other saturated fats, and is neutral on cholesterol levels because it is equally distributed among the three “arms” of the triglyceride molecule. Studies have indicated that palm oil consumption reduces blood cholesterol in comparison with other traditional sources of saturated fats such as coconut oil, dairy and animal fats.
In 2007, scientists Kenneth C. Hayes and Pramod Khosla of Brandeis University and Wayne State University have indicated that the focus of current research has shifted from saturated fats to individual fats and percentage of fatty acids (saturates, monounsaturates, polyunsaturates) in the diet. An adequate intake of both polyunsaturated and saturated fats is needed for the ideal LDL/HDL ratio in blood, as both contribute to the regulatory balance in lipoprotein metabolism.
Oils high in unsaturated fats may help to lower "bad" LDL cholesterol and may also raise "good" HDL cholesterol, though these effects are still under study.
Peanut, cashew, and other nut-based oils may also present a hazard to persons with a nut allergy. A severe allergic reaction may cause anaphylactic shock and result in death.
Trans fats
Unlike other dietary fats, trans fats are not essential, and they do not promote good health. The consumption of trans fats increases one's risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.
Several large studies indicate a link between consumption of high amounts of trans fat and coronary heart disease and possibly some other diseases. The United States Food and Drug Administration (FDA), the National Heart, Lung and Blood Institute and the American Heart Association (AHA) all have recommended limiting the intake of trans fats.
Cooking with oils
Heating an oil changes its characteristics. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures. When choosing a cooking oil, it is important to match the oil's heat tolerance with the cooking method.
A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America, and Spain found that polyunsaturated oils like soya, canola, sunflower, and corn oil degrade easily to toxic compounds when heated. Prolonged consumption of burnt oils led to atherosclerosis, inflammatory joint disease, and development of birth defects. The scientists also questioned global health authorities’ recommendation that large amounts of polyunsaturated fats be incorporated into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.
Palm oil contains more saturated fats than canola oil, corn oil, linseed oil, soybean oil, safflower oil, and sunflower oil. Therefore, palm oil can withstand the high heat of deep frying and is resistant to oxidation compared to highly unsaturated vegetable oils. Since about 1900, palm oil has been increasingly incorporated into food by the global commercial food industry because it remains stable in deep frying or in baking at very high temperatures. and for its high levels of natural antioxidants.
Oils that are suitable for high-temperature frying (above 230 °C/446 °F) because of their high smoke point include:
- Avocado oil
- Rapeseed oil (marketed Canola oil or, sometimes, simply "vegetable oil" in the UK)
- Corn oil
- Mustard oil
- Palm oil
- Peanut oil (marketed as "groundnut oil" in the UK)
- Rice bran oil
- Safflower oil
- Sesame oil (semi-refined)
- Soybean oil
- Sunflower oil
Oils suitable for medium-temperature frying (above 190 °C/374 °F) include:
- Almond oil
- Ghee, Clarified butter
- Cottonseed oil
- Grape seed oil
- Lard
- Diacylglycerol (DAG) oil
- Olive oil (Virgin, and refined)
- Walnut oil
- Mustard oil
Unrefined oils should not be used for frying, but are safe for simmering.
Storing and keeping oil
Whether refined or not, all oils are sensitive to heat, light, and exposure to oxygen. Rancid oil has an unpleasant aroma and acrid taste, and its nutrient value is greatly diminished. To delay the development of rancid oil, a blanket of an inert gas, usually nitrogen, is applied to the vapor space in the storage container immediately after production. This is referred to as tank blanketing.
All oils should be kept in the refrigerator or a cool, dry place. Oils may thicken, they will soon return to liquid if they stand at room temperature. To prevent negative effects of heat and light, oils should be removed from cold storage just long enough for use. Refined oils high in monounsaturated fats keep up to a year (olive oil will keep up to a few years), while those high in polyunsaturated fats keep about six months. Extra-virgin and virgin olive oils keep at least 9 months after opening. Other monounsaturated oils keep well up to eight months, while unrefined polyunsaturated oils will keep only about half as long.
In contrast, saturated oils, such as coconut oil and palm oil, have much longer shelf lives and can be safely stored at room temperature. Their lack of polyunsaturated content causes them to be more stable.
Types of oils and their characteristics
Lighter, more refined oils tend to have higher smoke points. Experience using an oil is generally a sufficiently reliable guide. Although outcomes of empirical tests are sensitive to the qualities of particular samples (brand, composition, refinement, process), the data below should be helpful in comparing the properties of different oils.
Smoking oil indicates a risk of combustion, and left unchecked can also set off a fire alarm. When using any cooking oil, should it begin to smoke, heat should be reduced immediately . Generally, one sh
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