Low smoke point oils for light weight loss meals

These oils should never be heated.They are meant to be used as nutritional supplements for their fatty-acid content.The two most common examples are flaxseed oil and omega-3 fish oils. Keep in mind that the smoke points given in this article are averages, based on all the information that I have gathered. Each oil seems to have a range, most likely based on the oil's age and the lab doing the testing. Some lowtemperature cooking uses include salad dressings, steaming, simmering, and parboiling. However, I would never use this group for anything except cold recipes.

Flaxseed Oil

The richest source of the omega-3 fatty acid ALA, flaxseed oil is also the highest plant-based source of omega-3 fatty acids.This oil should never be used for cooking. It must be refrigerated and will last for only two months once opened. It can be stored in the freezer to prolong its shelf life, but I recommend keeping it open for just two months and then using it on your wood cabinets after that - it makes a perfect polish. Another way to obtain the benefits of flaxseed oil is to grind the seeds yourself each morning in a coffee grinder, being careful not to overgrind, as this can increase the heat and break down the fatty acid content.

omega-6 to omega-3 ratio = 0.3:1 (excellent)
omega-3 content = 57%
omega-6 content = 16%
omega-9 content = 18%
saturated fat = 9%
smoke point = 225 degrees F

Fish Oil

This oil is usually composed of the oils of assorted cold-water fish, such as salmon, mackerel, herring, and sardines. It can never be used for cooking and should be stored in the refrigerator. It is generally consumed in the form of a nutritional supplement. Since we are so omega- 3 deprived, most of us will need to take one of these supplements at the start of the Hamptons Diet to ensure that we combat the high levels of omega-6 fatty acids coursing through our bodies.The fatty-acid content will vary, according to which types of fish have been used.

omega-6 to omega-3 ratio = not a source of omega-6 fatty acids
omega-3 content = 75%
omega-6 content = 0%
omega-9 content = 0%
saturated fat = 25%
smoke point = 235 degrees F

Borage Oil

This oil is a source of the omega-6 fatty acid called GLA and contains twice as much as evening primrose oil does. Borage oil should never be used for cooking. It's taken in the form of a nutritional supplement. GLA is one of the healthful omega-6 fatty acids.

omega-6 to omega-3 ratio = not a source of omega-3 fatty acids
omega-3 fatty acids = 0%
omega-6 fatty acids = 60%, but only 22% healthful omega-6
omega-9 fatty acids = 26%
saturated fat = 14%
smoke point = 225 degrees F

Evening Primrose Oil

This is another rich source of the omega-6 fatty acid GLA. It should not be used in cooking.

omega-6 to omega-3 ratio = not a source of omega-3 fatty acids
omega-3 fatty acids = 0%
omega-6 fatty acids = 81%, but only 9% healthful omega-6
omega-9 fatty acids = 9%
saturated fat = 10%
smoke point = 225 degrees F

Wheat Germ Oil

This oil contains some omega-3 fatty acids but is overwhelmingly an omega-6 fatty acid. It should never be used for cooking. Most people get it in supplement form by the name of octacosanol. Therefore, if you're taking this supplement, you need to increase your intake of omega-3 fats to balance it out.

omega-6 to omega-3 ratio = 6.5:1
omega-3 fatty acids = 8%
omega-6 fatty acids = 53%
omega-9 fatty acids = 22%
saturated fat = 17%
smoke point = 225 degrees F

Hemp Seed Oil

This oil is not widely used and should never be heated. It is a rich source of the omega-3 fatty acid ALA.

omega-6 to omega-3 ratio = 2.5:1
omega-3 fatty acids = 21%
omega-6 fatty acids = 54%
omega-9 fatty acids = 15%
saturated fat = 10%
smoke point = 225–300 degrees F

Black Currant Oil

This is another decent source of GLA but without any trace of omega-3 fatty acid. It should never be used for cooking.

omega-6 to omega-3 ratio = not an appreciable source of omega-3 fatty acids
omega-3 fatty acids = 0%
omega-6 fatty acids = 80%, of which only 18% is GLA
omega-9 fatty acids = 12%
saturated fat = 8%
smoke point = 225 degrees F

Other low smoke-point oils (not that I condone their use, mind you) include

unrefined canola oil
unrefined safflower oil
unrefined sunflower oil

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