Maybe you’ve seen “high oleic oil” in an ingredients list on a plan of your food recently. However just what is it and is it healthy or unhealthy? Here are some fast facts about high oleic sunflower oil:
What is “High Oleic” Oil?
High oleic oil is any oil that is high in monounsaturated fats. Olive and canola oil are naturally high in monounsaturated fat, however they are likewise high in polyunsaturated fats which mean they are not really shelf-stable.
Over the last few years, researchers have developed sunflower oils that are reproduced to be high in monounsaturated fats and low in polyunsaturated fats so they can be used in products that have to be shelf-stable.
Why do food business use high oleic sunflower oil? In the past, food business used hydrogenated oils (trans fats) to keep food shelf-stable and protect flavor.
When companies had to stop using trans fats, they changed to high oleic oils or palm kernel oil to make their food last longer for clients.
These oils are typically used in packaged baked products (packaged cakes, cookies, etc), as spray coating for cereal, crackers and dried fruit; and in non-dairy creamers in addition to lots of types of frying.
Different Types of Sunflower Oil
Sunflower seeds are intriguing, because numerous types have rather different fat profiles. Because, the plants are simple to breed, this also permits the fat profile of the seeds to be modified via hybridization.
This process of selective breeding impacts completion products made from them too, most particularly the oil pressed or chemically extracted from the sunflower seeds.
Customers now have a number of sunflower oils to pick from including:
- Low oleic sunflower oil– around 30% oleic acid (monounsaturated), around 60% linoleic (omega-6 PUFA).
- Mid-oleic sunflower oil– a minimum of 69% oleic acid (monounsaturated), 26% linoleic (omega-6 PUFA).
- High oleic sunflower oil– a minimum of 82% oleic acid (monounsaturated), 9% linoleic (omega-6 PUFA).
- High stearic sunflower oil– around 72% oleic (monounsaturated), 18% stearic (saturated). This oil is so stable, it does not need any hydrogenation, which develops trans-fats.
Mid-oleic is presently the standard sunflower oil in North America, and what you are more than likely to be taking in at dining establishments or in processed and packaged foods.
Sadly, it is still unacceptably high in omega-6 PUFAs at around 26%. On the positive side, it does include a big quantity of monounsaturated fat, a certain enhancement over low oleic ranges.
Is High Oleic Sunflower Oil Good for You?
As far as we understand, yes. High oleic sunflower oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The big quantity of monounsaturated fat in high oleic oil has been revealed to lower LDL cholesterol (the bad kind) without decreasing HDL cholesterol (the good kind). When LDL cholesterol decreases, so do the dangers of heart disease, cardiovascular disease, and stroke.
Should I purchase foods made with high oleic oil? Just packaged, processed foods will consist of these oils. It’s best not to rely too heavily on these types of products anyhow, and to focus on eating mostly whole foods.
However if you’re going to purchase packaged, processed food often, then yes, look for the term “high oleic sunflower oil” in the ingredients list. This is a better alternative, as far as we understand, than trans (hydrogenated oil) and hydrogenated fats.
What oil should I be using at home in my own cooking? Extra virgin olive oil (for dressings and foods that won’t be prepared), canola oil (for cooking when you’ll be using high heat) and coconut oil (for baking, cooking and/or when you want a hint of coconut flavor) are the oils I ‘d recommend. Make certain to pick natural oils whenever possible in order to avoid GMOs and harmful consistent pesticides!
What to Do with Sunflower Oil?
Educated customers, the savviest type of consumer, wins when it pertains to sunflower seed oil. They know to prevent processed versions of the oil which are hexane extracted. Some are also hydrogenated providing the health risks from transfats. Avoid these constantly!
Caution: The labels of processed foods like chips and cookies that are used sunflower oil do not differentiate in between the type of sunflower oil used.
Simply puts, you will not know how it was processed, extracted, hydrogenated, dealt with, and so forth. For this reason, it is best to prevent processed foods even if organic that contain sunflower oil.
Another essential note: As discussed above, cold pushed, unrefined sunflower oil has a much lower smokepoint than fine-tuned. The price of getting that greater smokepoint is essentially destruction of the oil into a rancid fat.
This processed oil is definitely proper for commercial functions, but not for human consumption! An intriguing fact to think about is that sunflower oil can be combined with diesel fuel and used to power diesel motor if outside temperatures are warm enough.
Have a Good Day! I Wish You To Be Healthy!