Saturated Fats in Cooking Oil
When you are looking for low fat cooking oil, you should know about Saturated fats in cooking oil? Don’t believe that if you just change to vegetable oil you can eliminate the low fat problem that because some of vegetable oils are also high in saturated fat.
Here is a chart showing the comparisons of different oils - Saturated Fats in Cooking Oil:
|
Product |
|
|
|
|
|
Canola Oil |
7% |
0 mg |
35% |
58% |
|
Safflower |
9% |
0 mg |
78% |
12% |
|
Sunflower |
11% |
0 mg |
42% |
47% |
|
Corn Oil |
13% |
0 mg |
62% |
25% |
|
Olive Oil |
14% |
0 mg |
12% |
74% |
|
|
14% |
0 mg |
40% |
48% |
|
Sesame Oil |
15% |
0 mg |
44% |
42% |
|
Soybean |
15% |
0 mg |
60% |
24% |
|
Margarine, |
17% |
0 mg |
47% |
36% |
|
Margarine, |
17% |
0 mg |
37% |
46% |
|
Peanut Oil |
18% |
0 mg |
33% |
49% |
|
Margarine, |
19% |
0 mg |
33% |
47% |
|
Cocoa |
62% |
0 mg |
3% |
35% |
|
Butter |
66% |
31 mg |
4% |
30% |
|
Palm |
87% |
0 mg |
2% |
11% |
|
Coconut |
92% |
0 mg |
2% |
6% |
Although all of the oils listed above (except butter) contain no measurement of dietary cholesterol, to lower your own cholesterol level, you must use oils low in saturated fat. Canola oil (7% saturated fat) is one of the best available cooking oils. Olive oil (14% saturated fat) is also good to use.
One more rule that makes this chart just a bit misleading. Any fat that is hard at room temperature, such as stick margarine, is not good for your cholesterol. Margarine has been hydrogenated (hardened) and that process adds trans fatty acids.
Trans fatty acids may be as bad for you as saturated fat, so stick margarine is equal to butter as far as your cholesterol is concerned. Diet and soft margarines are a better bet. Also look for brands of margarine or shortening that top the ingredient list with oils rich in monounsaturated fat, like canola oil.
Always read the label before you buy something!
© 2005- www.lowering-cholesterol.net
