Various cooking oil can have harmful effects in a body if the temperature is too high. According to Ask Dr. Sears, oils that contain essential fatty acids and have been heated can change into a harmful substance like trans fat. (See Reference 1) Reduce the effects of burnt oil by cooking the food in water then applying oil with repeated stirring. This lessens the chance of the oil making contact with a hot pan. Oils to avoid are “hydrogenated” or “partially hydrogenated,” as they will include harmful fats.
Canola oil, a product produced in Canada, contains the lowest amount of saturated fat than any other oils. According to Ask Dr. Sears, canola oil contains the lowest ratio of saturated fat than any other oils, making it one of the important cooking oils for a healthy heart. (See Reference 1) Canola oils include both essential fatty acids (omega-3 and omega-6), which can possibly reduce the risk of people developing chronic diseases, such as arthritis, cancer and heart disease. Although, canola oil contains healthy fat, heating up the oil above 120 degrees may change the properties of good fat into bad fat. (See Reference 1)
Safflower oil contains an antioxidant called vitamin E. The properties of vitamin E may help support circulation, promote respiratory health and promote heart health. (See Reference 5) Safflower oils are high in essential fatty acid (omega 6), which help manages both metabolism and reproductive systems. This oil is favored in cooking because it can cook in all heats.
Similar to safflower oil, sunflower oil contains a considerable amount of vitamin E and both essential fatty acids. The types of oils commonly used for cooking are linoleic, high-oleic and mid-oleic sunflower oil. The United States Department of Agriculture (USDA) reported that linoleic sunflower oil needs to maintain stability by going through the process of hydrogenation, which creates trans fats. (See Reference 6)Mid-oleic is the better choice of the two and its principle uses include frying and salad dressing.
Peanut oils are primarily used for deep-frying or stir-frying. Cooking with peanut oil helps promote cardiovascular health. According to The Peanut Institute, peanut oil contains monounsaturated fats, vitamin E and phytosterols, which promotes a healthy heart. (See Reference 7) Although, peanut oil includes high saturated fat content, substituting it for half the fats consumed daily will improve cholesterol and triglyceride levels. (See Reference 7)
http://www.pccnaturalmarkets. com/guides/tips_cooking_oils. html
http://www.sunflowernsa.com/ health/sunflower-oil-fatty- acid-profiles/
http://www.ers.usda.gov/ Briefing/SoybeansOilcrops/ sunflower.htm
http://www.peanut-institute. org/peanut-products/peanut- oil.asp