It is important to know about different types of fat when we talk about oil for consumption. I often confused with so many saturated term of fat when I read about it many years ago. I therefore try to make it as reader-friendly as possible.
There is one single bond (mono) between carbon in the hydrocarbon chain, and the most common one is oleic acid that is found in olive oil. This oleic acid is also known as omega 9. Oleic acid in a peer reviewed article proves to lower LDL cholesterol level.
Another examples of oil with mononunsaturated fats are avocado oil, sunflower oil, and canola oil. Are they healthy? Keep reading.
There are two main types of saturated fats—animalbased, like lard, and plant based, such as coconut and palm oils.
Most of what we consume in the U.S. are artery-clogging, ‘long-chain’ saturated fats derived from animals.
But plant-based saturated fats are made up of ‘short- and medium-chain’ fatty acids which our bodies use for energy—the reason oils like coconut oil are popular with athletes.
However consumption ratio of coconut oil and healthy mono unsaturated oil is 20:80
Trans-fats may well be our worst enemy. Trans-fats are formed during a chemical process called hydrogenation whereby cellular chains of fats are artificially altered to create a more solid, stable substance. The result is a fat that is virtually impossible for our bodies to break down.
Fact about sunflower oil
Sunflower oil is produced by pressing the seeds with high heat manufacturing procedures and lead to different fatty acid composition of sunflower oil.
Some sunflower oil is high in Oleic acid 65% to 72%, and some is high in linoleic acid 68%.
Linoleic acid is omega 6 and it has to be balanced with a good ratio with omega 3 to avoid making it pro-oxidant and cause inflammatory to our system.
Most vegetable oils are omega 6 that when heated above their smoke point will become cis or trans fat.
Fact about canola oil
90% of canola crops are GMO to tolerate to herbicides.
Canola oil is highly manufactured processed, and using a chemical called hexane to extract the oil from the seeds.
It contains oleic acid, omega 3, but mainly omega 6 whose imbalance will be a pro-inflammatory.
Fact about avocado oil
Avocado oil is 70% consist of oleic acid, mono-unsaturated omega-9 fatty acids, 12% saturated, 13% poly unsaturated.
It is naturally pressed from the pulp.
References / Citations
Oleic acid carbon structure (n.d). Retrieved from https://healthjade.net/oleic-acid/
Natali F., et al. (Sept 2007). Oleic acid is a potent inhibitor of fatty acid and cholesterol synthesis in C6 glioma cells. Retrieved from https://www.sciencedirect.com/science/article/pii/S0022227520424848
Kubala J. (Feb 2019). Is Canola Oil Healthy? Retrieved from https://www.healthline.com/nutrition/is-canola-oil-healthy
Streit, L. (March 2020). Is sunflower oil healthy? Retrieved from https://www.healthline.com/nutrition/is-sunflower-oil-healthy
Crosby, G. (2018). Concerns about canola oil. Retrieved from https://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/
Streit, L. (2020). Is sunflower Oil Healthy? Medically reviewed article https://www.healthline.com/nutrition/is-sunflower-oil-healthy