This presentation explains in detail the role of Olive oil in our diet and whether it's the healthiest cooking oil or not in comparison to other cooking oils. Know the real facts like this and more from Losing It - A Weight Loss Book. For more info go to - http://www.losingit.fitho.in/

1. Is Olive Oil The Healthiest Cooking Oil?
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2. Nutrition in Cooking Oils
•All cooking oils are derived from plant sources and are
hence healthy.
•Cooking oils contain MUFA & PUFA, which are healthy fats.
Butter is saturated fat that can raise blood cholesterol levels.
•PUFA containing oils provide essential fatty acids, called
linoleic acid & alpha-linolenic acid which must be supplied
by the diet as the body cannot make them.
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3. Nutrition in Cooking Oils
• When it comes to nutrition, the healthiest oils are those
rich in monounsaturated fat, photochemical, and alpha-
linolenic acid.
• Extra Virgin Olive, Canola, Peanut, Flaxseed, Walnut,
Mustard, Avocado, and Almond oils top the list.
• Lets talk about figures and compare the fat contents of
common oils.
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4. Saturated Fat Content of Common Oils
Oil Saturated Fat Content
(In % out of 100)
Olive Oil 15
Sunflower Oil 12
Soybean Oil 15
Safflower Oil 8
Coconut Oil 91
Butter 68
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5. MUFA Content in Common Oils
Oil MUFA Content
(In % out of 100)
Olive Oil 75
Sunflower Oil 16
Soybean Oil 23
Safflower Oil 77
Coconut Oil 7
Butter 28
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6. PUFA Content in Common Oils
Oil PUFA Content
(In % out of 100)
Olive Oil 10
Sunflower Oil 72
Soybean Oil 62
Safflower Oil 15
Coconut Oil 2
Butter 4
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7. Smoke Point of Common Oils
Oil Smoke Point
(Degrees Centigrade)
Olive Oil (Extra Virgin) 210
Sunflower Oil (Refined) 232
Soybean Oil (Refined) 238
Safflower Oil (Refined) 232
Coconut Oil 177
Butter 136
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8. Which Oil to Select?
• Heating oil over a certain temperature alters it’s
nutritional properties.
• The "smoke point" refers to the temperature at which a
cooking oil starts to break down and burn.
• Safflower, Sunflower, Canola, Corn, Grapeseed, Peanut, Al
mond, Avocado, and Refined Olive oils have a higher
smoke point and are well suited for high heat cooking.
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9. Which Oil to Select?
• Unrefined oils such as Extra Virgin and Virgin Olive oil
have a lower smoke point and are best used for salad
dressings and marinades.
• Flaxseed, Walnut and Hemp oils should not be used for
cooking since heat destroys their essential fatty acids, use
them as a condiment or in salad dressings.
• It is advisable to use a mix of all oils in different types of
cooking to obtain complete health benefits from these
oils.
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