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Know the Unsaturated and Saturated Fat Content in Oils

By: Pooja   
Date Added : June 16, 2010 Views : 1049

Know the Unsaturated and Saturated Fat Content in Oils

Sesame, Roasted (Dark) are a highly flavored seasoning used in oriental dishes. Add small amounts to soup and sir-fries after cooking. Use in salad dressings and marinades.

Safflower oil is too unsaturated, avoid it

Sunflower, Corn and Sesame are too high in unsaturated fat, use moderately and do not heat.

Soy a cheap, similar to corn in composition, mostly polyunsaturated. Use moderately, if at all, and do not heat.

Peanut has a good percentage of monounsaturated fat but has more saturated fat than canola oil and more polyunsaturated fat that olive oil. Use it moderately.

Grapeseed is more polyunsaturated and less monounsaturated fat that canola oil but useful as a neutral-flavored oil for sauteing because of its high smoke point.

Avocado is mostly monounsaturated but unflavored and expensive. Try a little seasone, pureed avocado on bread as a replacement for butter or margarine.

Nut Oils like Walnut, Hazelnut are expensive, flavorful, monounsaturated. Excellent for use in salads, marinades and cold dishes.

CottonSeed oil is too high in saturated fat and too low in monounsaturated fat. Avoid it. Also because cotton is not classed as a food crop, the oil may contain more pesticide residues that other oils.

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