Cooking Oil selection parameters

3 Type of fats present:

1. Saturated - Solid at room temp

2. Polyunsaturated(PUF) - Always Liquid

3. Monounsaturated(MUF) - Liquid at room temp and semi solid in fridge

General calorie per tablespoon : 120 cal, 13 g fat

Smoke point: Temp at which oil starts breaking (Oil with Low Smoke points are used for dressing purpose)

It's believed that the consumption of high amounts of omega-6 fats in comparison to omega-3s can encourage
inflammation in the body

MUF - good for frying

PUF - good for dressing (produce toxic compound on heating)

Comparison of Oils:
Oils Fat ratio smoke Pros Cons Best use for
point
MUF PUF SF (Cel)

Canola 62 31 7 204 Good for heart Use canola oil for sautéing, roasting,
Extremely versatile baking and making salad dressings. If you
Omega-6 to Omega-3= 2:1 want to enjoy the heart-healthy benefits of
olive oil but find its flavor too strong, try
using a 1:1 ratio of canola and extra-virgin
olive oil when making salad dressing.
Olive oil 77 9 14 243 high smoke point lacks both the flavor and health better choice for high-heat cooking or for use
Light benefits of virgin and extra in baked goods when you don't want a strong
virgin olive-oil flavor

Olive oil 210 less flavour roasting, baking, or deep-frying.

Pure

Olive oil 198 milder flavor Use in medium-heat sautéing and pan-frying.
virgin

Olive oil 190 strongest, fruitiest, and low smoke point dressings, dips, and garnishes to allow the
Extra arguably most pleasant flavor robust flavor to shine. It's also a fine choice for
virgin sautéing.

walnut 23 63 9 85 one of the few plant oils that low smoke point- not good for best for dressing
oil will give you a healthy cooking
omega-6 to omega-3 ratio.

rice 260 good for heart, vitamins E, slightly more calorie great choice for high-heat cooking such as stir-
bran oil high smoke point frying, broiling, and grilling.

Coconut 6 2 92 180 good for frying with coconut too high saturated fat
Oil flavour

flaxseed 65 28 7 Excellent source of alpha- low smoke point only for dressing
oil linolenic acid,a form of
omega-3.