|
| Tue, Jan 26, 2010 Mind Your Body, The Straits Times |
| How to store oil: * Light causes oxidation, so store oils in a dark-coloured bottle. Oxidation reduces the nutritional value of the oils. * All oils should ideally be refrigerated, especially delicate ones like extra virgin olive oil, to prevent heat oxidation, said nutritionist Mrs Sheeba Majmudar. Alternatively, store oils in a cool, dry place. * Change your oil regularly. Refined cooking oils high in monounsaturated fat can keep for up to a year, while those high in polyunsaturated fats can keep for nine months. |
* Smoke point: This is the temperature at which cooking oils start to smoke visibly. At smoke point, the flavour of the oil starts to break down and its nutritional value also starts to degrade. However, most cooking oils have a relatively high smoke point and it is quite difficult to go past it in regular home cooking, says nutritionist Sheeba Majmudar.
Sesame oil
Saturated fat: 15%
Monounsaturated fat: 42%
Polyunsaturated fat: 43%
Smoke point*: 210 deg C
Best used for: Seasoning, light frying and salads
Sunflower oil
Saturated fat: 12%
Monounsaturated fat: 16%
Polyunsaturated fat: 72% Smoke point: 232 deg C
Best used for: Cooking and baking
Corn oil
Saturated fat: 13%
Monounsaturated fat: 29%
Polyunsaturated fat: 58%
Smoke point: 232 deg C
Best used for: Salads and cooking
Olive oil
Saturated fat: 15%
Monounsaturated fat: 75%
Polyunsaturated fat: 10%
Smoke point: 160-242 deg C
Best used for: Salads and cooking at moderate temperatures
Canola oil
Saturated fat: 7%
Monounsaturated fat: 61%
Polyunsaturated fat: 32%
Smoke point: 204 deg C
Best used for: Cooking and baking
Peanut oil
Saturated fat: 19%
Monounsaturated fat: 48%
Polyunsaturated fat: 33%
Smoke point: 232 deg C
Best used for: Stir-frying
This article was first published in Mind Your Body, The Straits Times.
No comments:
Post a Comment