Saturated fat content of cooking oils
Could you please tell us about the best oils to use or provide us a ranking list ? what oils do you use in your household ?
RATING 11 INDIAN COOKING OILS We have sent his message on this forum repeatedly. Do NOT ask: Is this OIL (or any other food item for that matter) GOOD OR BAD!!! The correct question is How much or how frequently can I have it. For Indian Cooking Oils I am including below from HIGH TO LOW, the amount of SATURATED FAT IN 1 TABLE SPOON. For context, if you want to limit saturated fat to less than 6% of total calories, for a 1800 calories diet, you want to be LESS THAN 12 GRAMS SATURATED FAT PER DAY INDIAN COOKING OILS SATURATED FAT CONTENT IN 1 TABLESPOON HIGHER SATURATED FAT CONTENT IS LESS DESIRABLE FOR HEART HEALTH!! S 1. Coconut Oil: 12. WORST (HIGHEST SATURATED FAT CONTENT) 2. Ghee: 9 WORST 3. Butter: 7 WORST 4. Palm Oil: 7 WORST 5. Peanut: 2.3 6. Sesame: 2.0 7. Avocado Oil: 1.8 8. Corn: 1.8 9. Olive Oil: 1.8 10. Sunflower Oil: 1.4 11. Canola 1.0 In our family our “workhorse” cooking oil rotates between canola and olive and we often use OIL SPRAY on a pan rather than pouring oil whenever possible