Our heart-smart eating habits mean we’ve kicked saturated fats like butter and lard to the kerb, and replaced them with olive oil and vegetable oils such as canola, sunflower and rice bran, as well as seed and nut oils. Yet it’s important to know that while oils may promise flavour and beauty benefits, the fact they’re plant-based doesn’t automatically make them healthy.
All oils are 100 per cent fat and while we all need some fat in our diets, the real health issue is what type we have. Key to an oil’s health rating is its balance of ‘bad’ saturated fats (linked to raised cholesterol levels and increased risk of heart disease) and ‘good’ unsaturated types. Even so, their high kilojoule count means intake should be strictly limited – Australian nutritional guidelines advise no more than two to three tablespoons daily. So how do the popular oils measure up? Here’s the lowdown on the good, the bad and the oily.
Olive oil
Origin:
This oil is pressed from olive fruit using different extraction techniques, which determine the grade of the oil.
Health rating:
(extra virgin) 5 stars
(blended olive oil) 4 stars
With low saturated fat (14 per cent) and high unsaturated fat levels, olive oil can help lower cholesterol. It also contains powerful antioxidants that can reduce cell damage. Extra virgin is the best choice as most of the nutrients are retained in the processing.
Best for:
Use extra virgin olive oil to make salad dressings, and light or extra light olive oil in cakes and muffins for a milder flavour. Olive oil is not the best choice for frying at high temperatures, as it has a lower heat tolerance (193°C) than most vegetable oils.
Rice bran oil
Origin:
Extracted from rice kernels.
Health rating:
Rice bran oil is high in antioxidants and plant sterols, which can help reduce cholesterol and heart disease risk. Studies show this oil may also reduce hot flushes in menopausal women.
Best for:
Great in stir-fries due to its delicate flavour and high-heat stability.
Sunflower oil
Origin:
Extracted from sunflower seeds.
Health rating:
Of all the vegetable oils, sunflower oil contains the highest level of antioxidant- rich vitamin E, together with a healthy balance of both mono-unsaturated and polyunsaturated fats, and a low saturated fat level. There are, however, different types of sunflower oils with varying oil compositions. Plus, new sunflower oil hybrids have been developed that have even lower saturated fat levels.
Best for:
This is a very popular oil for baking or frying because of its light taste.
Canola oil
Origin:
Made from the genetically modified rapeseed, this was developed in Canada in the 1970s. Its name is derived from Canadian oil, low acid.
Health rating:
Canola oil is heart healthy, containing the least saturated fat content of any of the common cooking oils. However, it also has a high omega-6 to omega-3 fatty acid ratio, which is thought to increase inflammation and impact poorly on eye health.
Best for:
With its pale-golden colour, light texture, neutral taste and high-heat tolerance, it is suitable for any culinary use you like.
Flaxseed oil
Origin:
Also known as linseed oil, this is extracted from the ripe linseeds of the flax plant.
Health rating:
Flaxseed oil has the highest level of linolenic acid (a heart-healthy omega-3 fatty acid), making it excellent for cardiovascular health and increasing metabolism, while reducing the risk of Alzheimer’s disease and some cancers. It’s also used in supplement form as a vegetarian alternative to fish oil.
Best for:
Its nutty flavour makes it a nice addition to salad dressings, but it’s not suitable for use in cooking.
Macadamia oil
Origin:
Pressed from macadamia nuts.
Health rating:
Australian macadamia oil is high in good mono-unsaturated fats (83 per cent) with excellent heart-health benefits.
Best for:
Ideal for salad dressings because of its nutty flavour, and for stir-frying, as it has a smoke point of 210°C.
Peanut oil
Origin:
Pressed from peanut seeds.
Health rating:
Peanut oil contains vitamin E, antioxidants and phytosterols, which reduce the absorption of dietary cholesterol. Like olive oil, it is also high in unsaturated fats, especially mono-unsaturated fat.
Best for:
Traditionally used in Asian cooking, peanut oil’s high smoke point makes it ideal for stir-fries. It’s also suitable for flash-frying, which crisps food on the outside and keeps it moist on the inside, with minimal oil absorption.
Vegetable oil
Origin:
Vegetable oil is the name given to any oil product that is derived from a plant of any description and it is generally a blend of several types, which may not be identified on the label.
Health rating:
Vegetable oils are generally considered healthier than animal fats. However, their saturated fat levels can vary greatly depending on their origin, so check the label before buying. The Heart Foundation recommends oils with less than 20g of saturated fat per 100ml.
Best for:
Many vegetable oils are used for frying due to their high smoke point, which means they can be heated to a high temperature before they begin to burn.
All the ‘oil lingo’ you’ll need to know…
The point of difference between certain oils is not always clear. Here’s a rundown of a few common terms:
• Cold-pressed: The oil has been mechanically extracted from the fruit at a temperature that doesn’t lead to significant thermal changes in the oil. No chemicals are used.
• Extra virgin: The first pressing of the fruit. A quality extract, produced mechanically without chemicals.
• Virgin: A second mechanical pressing of the fruit without the use of chemicals.
• Olive oil (a pure olive oil): A blend from lower-quality olives and subsequent pressings, extracted using chemical or high-pressure filtration. Virgin or extra virgin oils are added to restore colour and flavour.
• Light or extra light: This is the lowest quality of all grades, with less of the healthier components of full- bodied oils. It has a lighter flavour, not reduced kilojoules.
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