Their smoke points lend them to light sautéing, low-heat baking, and pressure cooking - methods where the temperature stays below 320 degrees F. Most of these oils are unrefined and will have some flavor because of that. Some oils in this category are semirefined. The more refined the oil, the more it has been subjected to processing and the less healthful it is. The fattyacid profile of each oil is different, so pay attention to that. Olive oil is in this category.
This is an old favorite and was the second-most commonly used oil in my household when I was growing up - with olive oil being the first, of course. It contains a scant amount of omega-3 fatty acids and is almost entirely omega-6 polyunsaturated fat. The smoke point is for the unrefined version. It should never be used for deep frying because of its tendency to foam. If you want to bake with it in the oven, never use temperatures greater than 350 degrees F.
This is high in monounsaturated fat but not as high as macadamia nut oil - or olive oil, for that matter. I recommend this oil only if it's organic and only on rare occasions, since it has high levels of omega- 6 fats, despite the monounsaturated fat content. The smoke point is only for the unrefined version of the oil.
This oil is used extensively in Asian and Middle Eastern cuisine, so you will get it when you eat in these types of restaurants. Sesame oil contains some monounsaturated fats but is high in omega-6 polyunsaturated fats. Some of sesame oil's health benefits are due to its unique antioxidants, which are not destroyed by heat.This may be due to the sesamol. Sesame oil also contains phosphatidyl choline, so this oil is not all bad. Limit its use to rarely, since it does have a high amount of omega-6 polyunsaturates.
This oil doesn't tolerate heat well and is better used cold, if at all. Soybean oil is almost always refined and is hydrogenated or partially hydrogenated into shortenings, margarines, or (usually) salad dressings. For those reasons, and because most of the soybean crop in this country is genetically modified, I recommend avoiding this oil.
This oil comes in many different varieties now. It was very popular in the 1970s, when the benefits of polyunsaturated fats were being touted, as this oil contains the highest percentage of polyunsaturated fats. I think this oil is quite undesirable because it oxidizes extremely rapidly.
This oil comes from a new strain of seed that was developed to have more monounsaturated fats - another example of "frankenfoods." Its high levels of monounsaturated fats (oleic acid) allow it to undergo much less oxidation, but I don't recommend this oil because of its genetic manipulation and because the smoke point still remains low.
This is second to safflower oil in the amount of polyunsaturated fats. It is extremely unstable and is found only in refined versions because of its tendency toward oxidation. It is not a heathful oil to use.
As with safflower oil, a new breed of seed was developed whose fattyacid content was made much less sensitive to oxidation and much higher in monounsaturated fats. Again, I don't recommend the use of this oil at all, as it has been refined and has a low smoke point.
Since most walnuts used for oil are highly processed, the desirability of walnut oil diminishes. If you can find an organic version, you may want to occasionally use this in salad dressings or a light sauté.The oil contains a minor amount of omega-3 fatty acids but is essentially a polyunsaturated fat. So, if you do decide to use this oil, use it sparingly.
This oil does contain some omega-3 fatty acids and some monounsaturated fats, but it still has a poor ratio.
This oil has a high percentage of monounsaturated fat but also has many polyunsaturated fats.
I am listing the fatty-acid profiles here for comparison; pay careful attention to the ratio.
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