All about cooking oils

Avocado Oil

Deep, natural colour; rich in vitamins. Can be used for natural cosmetic formulations. Do not heat as bitter flavours may develop.

    Rich source of Omega-9 essential fatty acid
    Drizzle over gourmet salads
    Use in vinaigrettes or as dipping oil

Macadamia Oil

High heat tolerance and nourishing for dry skin if used externally.

Rich source of monounsaturated Omega-9 essential fatty acids

    Marinate BBQ meats
    Fry fish and veal
    Nutty addition to pastries and sweets

Walnut Oil

Light in colour and flavour.

    Rich source of polyunsaturated linoleic acid (Omega-6)
    Contains Omega-3
    Excellent in salads with lemon juice and sea salt
    Drizzle over steamed vegetables

Wheatgerm Oil

Soothes irritated skin, eczema, wound healing and scar tissue. Do not heat as its properties break down.

    Highly nutritious with vitamins and minerals
    Great to finish a dish (drizzle on)
    Use as salad dressing

Safflower Oil

Good for massage; can help inflamed joints, sprains and bruises; source of vitamin E.

    Tasty oil base for salad dressings
    Add a dash to soup or vegetables
    Add to baked food such as cakes and pastries

Almond Oil

Excellent moisturiser and skin care oil; often used by massage therapists. High in vitamin E and calcium.

    Great source of Omega-9 essential fatty acid
    Drizzle over gourmet salads
    Use in homemade mayonnaise
    Use in desserts, home baked pastries and sweets

Apricot Kernel Oil

This food-grade unrefined oil can be used as flavour in baking. Excellent skin care oil. Fine consistency for skin absorption.

    High in monounsaturated fat and essential fatty acids
    Use in specialty sauces and sautés
    High smoke point for frying
    Base oil for salad dressings

Olive Oil

Pressed from Manzanilla and Paragon varieties; has a distinctly fruity flavour; rich in antioxidants.

    High in monounsaturated Omega-9 essential fatty acid
    Drizzle over salads, breads or use as a dipping sauce
    Use in mediterranean cooking
    Marinade for meat, chicken and fish

Grapeseed Oil

High smoking point; versatile oil; use as a base for infusing or flavouring with garlic, rosemary or other herbs and spices.

    Use in stir fry meat and vegetables, sautés and fondues
    Base oil for salad dressings
    Great for mayonnaise
    Deep frying

Sunflower Oil

Superior frying oil with a high smoking point; versatile for most cooking.

    Use in frying
    Drizzle over vegetables for roasting
    Base oil for salad dressings
    Stir through soups before serving

Sesame Oil

Contains two powerful antioxidants called sesamol and sesamin, that may help to reduce blood pressure.

    Contains Omega-6 and Omega-9 essential fatty acids
    Adds flavour to asian cooking
    Marinate meat and fish

Coconut Oil

Significant anti-viral, antibacterial, antimicrobial and antiprotozoal properties; very stable; with stands high cooking temperatures.

    Sautés, baking, roasting and frying

Flaxseed Oil

A highly polyunsaturated natural oil. Do not heat or you will lose the Omega-3 benefits and develop a bitter flavour.

    Richest source of Omega-3
    Drizzle over salads
    Mix with cereals and cottage cheese

Canola Oil

Excellent source of the Omega-6 fatty acid, linolenic acid; high in the Omega-3 fatty acid alpha-linolenic acid (ALA).

    Low in saturated fat; very high in healthy unsaturated fats
    Use for sautés, stir frys, grills and baking
    Add to salad dressings, sauces and marinades
    Coat pans for non-stick baking
    Replace solid fats (such as margarine and butter) in recipes

Vegetable Oil Blends

Derived from a blend of vegetable (plant) sources. A significant source of unsaturated fatty acids, fat soluble vitamins and sometimes antioxidants.

    Use as per canola oil
Source: healthylife

Omega 3s Linked to Lower Risk of Diabetes Complications

Eating oily fish may lower a person's risk for diabetes-related vision problems, study suggests

 

People who consume omega 3s may prevent a complication from diabetes that harms a person’s eyes and vision, according to a new study released Thursday.

In the report, published in the journal JAMA Ophthalmology, researchers looked at over 3,500 people in Spain with type 2 diabetes who were participating in a trial looking at the effects of keeping a Mediterranean diet. The people were followed for about six years.

The researchers found that the individuals who reported consuming at least 500 mg a day of a type of omega-3 fatty acids, which was the equivalent of eating two servings of oily fish a week, had a significant lower risk of diabetic retinopathy, which is a complication that can cause vision problems and even blindness.

The researchers didn’t look at why the omega 3s may have prevented the diabetes complication, but argue the anti-inflammatory effects of the unsaturated fats may be at play. Other research has suggested that the inflammation damping effects of omega 3s could aid heart health. Some researchers suggest the effects of omega 3s for some conditions may be overhyped. You can read more about the benefits and the debate here.

The new study is limited in the fact that the people in the study lived in Spain, where the Mediterranean diet is followed by many people and the diet has lots of documented health benefits due to being high in vegetables, fruits and healthy fats. Still, as Dr. Michael Larsen of the University of Copenhagen wrote in a corresponding editorial to the study, “[The study] provides food for thought for those who wish to fight the complications of diabetes by clever eating.”

He concludes, “It seems a safe bet now to spread one’s food intake to include the gifts of our oceans and forests, while we consider how they can be protected for future generations and wait for large and ambitious studies of the effects of diet on diabetic retinopathy.”

Source: time