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Seeds for Change Wellness
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Choosing the Right Cooking Oil
Choosing the Right Cooking Oil
Types of oils …Storing oils ….Are there oils I should avoid? …..Cooking with oils chart
Different oils fill different needs — for health, taste and cooking. For good health, our bodies need a variety of
healthy fats that are found naturally in different oils. When cooking, it’s essential to know which oils are best for
baking, sautéing and frying — and which are healthiest used raw. This guide will help you choose the right oils for
delicious meals and proper health.
Types of oils
Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated.
Saturated fats are hard at room temperature. They’re stable, resist oxidation, and are found primarily in meat and
dairy, but also in palm and coconut oil.
Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in
seafood and corn, safflower, soybean, and sunflower oils.
Monounsaturated fats are more stable generally than polyunsaturates. They’re found in canola, nut and olive oils.
The American Heart Association (AHA) recommends limiting saturated fats in the diet due to their association with
cardiovascular disease. The AHA also recommends relying more on monounsaturates than polyunsaturated fats.
PRESSED VS. CHEMICALLY EXTRACTED
The oils at PCC may be less familiar than brands in mass-market grocery stores — for good reason. PCC buyers
seek out natural oils that are mechanically pressed from the seed — by expeller, centrifuge or vacuum-press
methods.
Olive, avocado and walnut oils, for example, are from soft fruit or nuts and need only expeller pressing and
centrifuging; they may be labeled “cold pressed.” Hard oilseeds such as soy or canola usually require some pre-
treatment such as steam before pressing, but natural extraction methods do not rely on chemical solvents.
In contrast, common mass-market oils generally are extracted with toxic chemical solvents such as hexane. These
oils then undergo harsh treatment to remove the toxic solvent. More chemicals, very high heat and straining are
used to deodorize and bleach the oils, rendering them inferior in taste, fragrance, appearance and especially
nutritional quality.
UNREFINED OILS
Unrefined oils are filtered only lightly to remove large particles. Some such as sesame or olive oil may appear
cloudy or have visible sediment after sitting. This does not compromise quality.
Unrefined oils are “whole” oils and their flavor, color and fragrance are more pronounced than in refined oils. Like
unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined.
Unrefined oils are best used unheated in dressings, or in very light sautéing or baking. The natural resins and
other beneficial particles in them burn easily and develop unpleasant flavors and unhealthful properties if
overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced.
REFINED OILS
Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat,
but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles
and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a
better choice for high-heat cooking and frying. Fully refined peanut oil, for example, is a traditional choice for very
high heat cooking and even deep-frying.
Other refined oils recommended for high heat cooking and deep-frying are “high oleic” forms of safflower and
sunflower oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which
oxidize easily and aren’t suited for high heat. To check if it’s “high oleic,” read the nutrition panel on the bottle. It
lists polyunsaturated and monounsaturated fats separately.
Storing oils
All oils, especially unrefined oils, should be refrigerated after opening to prevent oxidation and rancidity. Natural
oils should smell and taste fresh and pleasant. Can’t tell? If in doubt, throw it out. Rancid fat isn’t just unpleasant
in odor and taste, it’s also unhealthy. Studies indicate that rancid fats may promote cancer and heart disease.
We suggest keeping a small dispenser of your everyday oil in the pantry for what you’ll use in a week or so and
keep the larger bottle refrigerated. Oil that’s firmed up in the refrigerator will liquefy at room temperature in a few
minutes. Place the bottle in a container of warm — not hot — water for five minutes. The quality will not be harmed.
Are there oils I should avoid?
Avoid products with hydrogenated or trans-fats. Hydrogenated fats are highly refined oils that are hardened
artificially in a chemical process so they cannot oxidize. They raise cholesterol and are the main source of
dangerous trans-fats. Hydrogenated and trans-fats are found in many shortenings, margarines and processed
snack foods that require a long shelf life.
The National Academy of Sciences has declared trans-fats unsafe in any amount. The Food and Drug
Administration has ordered food manufacturers to disclose trans-fat levels on all nutrition labels by 2006.
Methods of Oil Processing
Several different steps and methods are used to process oils. The quality, flavor and nutritional value of oil varies
greatly according to how it has been processed.
Extraction
How an oil is extracted affects the nutrient content of the oil because heat, light and air destroy nutrients. Here are
the most common methods of extraction:
Expeller Pressing:. During mechanical extraction, an expeller press crushes the seeds, nuts, or vegetables to
extract the oil. This pressing is done under intense pressure, and raises the temperature of the oil to 185 to 200°
F (85 to 93.3°C). Typically, nuts and seeds are heated up to 250°F (120°C) before being placed in the expeller;
heating makes the pressing more efficient. Some manufacturers produce “cold-pressed” oils—a term typically
used to describe oil that was extracted without using additional external heat. This term is also used when cold
water is run through the expeller, keeping the temperature of the oil from rising. However, there is no legal or
binding definition of “cold-pressed,” so oils may be so labeled even when temperatures were quite high during
pressing. The only truly cold pressed oil is extra virgin olive oil, as it is the first press of the olives.
Vacuum Extraction: a relatively new vacuum expeller process method that extracts oils in a light and oxygen-free
atmosphere at temperatures as low as 70 degrees.
Solvent Extraction: oils extracted chemically with petroleum solvents that destroy most of the oil’s nutritional
value. Solvent extraction is a more efficient and complete method of oil extraction, and is therefore the preferred
method of large cooking oil manufacturers. During solvent extraction, nuts and seeds are cracked to expose the
oil, and then combined with a chemical solution containing a solvent (typically hexane). The solvent pulls the oil
from the nut or seed. The oil-solvent mixture is then heated to about 300°F (150°C) to evaporate out the solvent.
Refining: The highest quality, most flavorful oils with the most nutrients are unrefined. Refined oils are virtually
odorless and tasteless. During refining, oils are degummed, which removes beneficial lecithin, then treated with
chemicals at high temperatures to bleach and deodorize. Some oils also have added preservatives.
Hydrogenation: Hydrogenation is the chemical process that transforms a liquid into a solid or partially solid form.
The process uses heavy metals, hydrogen gas and extreme heat. This destroys nutrients and turns the fat into
trans-fatty acids. Consuming these trans-fatty acids has been linked to high cholesterol and heart disease.
Margarine and shortening are examples of oils that have been hydrogenated. Other sources of hydrogenated or
partially hydrogenated oils are packaged snacks like commercial baked goods and chips. Look for brands that
use natural vegetable oils for a healthier snack choice.
SEED SELECTION:
Genetically Engineered vs. Naturally Hybridized
A prevalent canola myth involves the supposed role of genetic engineering in its development. Extensively used
beginning in the 1990s, genetic engineering involves actual gene manipulation—inserting genes from a different
plant (or even species) into host cell nuclei.
Canola predates genetic engineering by two decades and was originally developed through a very different
process, hybridization. Practiced for centuries and perfected by Luther Burbank in the 1920s, hybridization is a
natural, iterative process where plants are selected for certain desired characteristics, then bred to produce a
new crop that displays those attributes in greater abundance.
Unfortunately, today genetic engineering is becoming widely practiced on some plants and canola has quickly
become one of the most genetically altered crops. Experts estimate that fifty-five percent of the 2000 North
American canola crop was genetically engineered. This means that consumers who want to avoid genetically
engineered (GE) products need to take special care in choosing canola oil.
Spectrum uses no GE canola whatsoever. Prior to use, we test all Spectrum canola seed and oil at a third party
lab, which verifies non-GE status through sensitive DNA analysis. Because organic certification agencies prohibit
GEs, Spectrum Naturals Organic Canola Oil is by definition non-GE, but we test its seed and oil to eliminate the
small (but growing) possibility of wind drift contamination from GE fields.
EXTRACTION: Hexane Extracted vs. Expeller Pressed
Mass market oils are typically extracted from seed using a petroleum product called hexane. Conventional
manufacturers like hexane because it is highly efficient, pulling almost 100% of the oil from seed. Because hexane
evaporates during processing, the FDA does not require it to be declared on the label. But some consumers are
concerned about potential chemical residues, and hexane is notoriously harmful to the environment. Natural oils,
including Spectrum Naturals, are crushed from seed using the hydraulic action of an expeller press. Expeller
pressing yields less oil than chemical extraction, usually about 50-70% of the oil, so expeller pressed oils are
usually more expensive than conventionally processed oils. They are also much kinder to the environment.
PROCESSING: Use vs. Nonuse of Chemical Preservatives
Most cooking oils are processed to produce a more neutral taste profile and to remove naturally occurring
substances that if allowed to remain would cause the oil to foam, pop or smoke when subjected to heat.
Unfortunately, mass produced oils are further processed to extend shelf life by adding carcinogenic antioxidants
such as BHT, BHA and TBHQ. In constrast, chemical preservatives are never added to Spectrum Naturals oils.
When to Choose Canola Oil
Every oil has a smoke point, the temperature at which it begins to smoke. Oil should never be allowed to smoke
as it compromises nutritional value and releases carcinogenic free radicals. High monounsaturate oils such as
canola are a good all-purpose choice because they can generally take higher heat than polyunsaturated oils like
safflower, sunflower and soybean.
Extra virgin olive oil and canola oil make great partners in the kitchen. Because the rich flavor in extra virgin olive
oil dissipates when sustained heat is applied, save this more expensive oil for salad dressings, light sautés and
for use as a condiment. Canola oil has a similar fatty acid profile to olive oil and is a great value. Choose
Spectrum Naturals Canola Oil or Organic Canola Oil when you need a neutral flavored cooking oil for use up to
medium high heat (375°F). For higher heat up to 450°F, select Spectrum Naturals High Heat Canola for its extra
high monounsaturate content and super high heat tolerance.
Refining Methods
Unrefined Oils
Once the oil is extracted (either through mechanical or solvent extraction), manufacturers may simply filter the oil
to remove some impurities and sell it as unrefined. Unrefined oil retains its full natural flavor, aroma, and color,
and many naturally occurring nutrients.
Refined Oils
To extend the shelf life of the extracted oil, some manufacturers refine oils. Refining can include as many as 40
different steps, including bleaching, deodorizing, and degumming. Refined oils are clear, odorless, and less
flavorful than unrefined oils, and are more suitable for high-temperature cooking.
When purchasing olive oil, choose oil that is labeled “extra-virgin” or “virgin.” Virgin olive oils are produced from
the first pressing of the olives, and are unrefined. As a result, these oils are more flavorful and more healthful.
Store canola, olive, and peanut oils in the refrigerator or in another cool, dark place. When refrigerated, olive oil
tends to develop hard, white flakes. These flakes do not alter the flavor or quality of the oil, and disappear once
the oil reaches room temperature.
Preparation, uses, and tips
Due to their stable chemical nature, monounsaturated oils are suitable for low, medium, and high-temperature
cooking. Olive oil, rich in flavor, is used frequently in marinades, sauces, and salad dressings. Canola oil has a
milder flavor, which makes it good for baking. Peanut oil is often used in Asian cook
George Ford
The typical western diet of the past few decades has increasingly included more processed and contaminated
foods than ever before. At the same time, westerners now suffer from more degenerative diseases, causing many
physicians to suggest a strong link between what one eats and how one feels.
The processing of foods has more to do with commercialisation of the food industry than with health. Foods that
are processed and refined not only loose valuable nutrients, but very often become even dangerous to health.
Many processed foods contain 'partially hydrogenated oil' as an ingredient. Hydrogenation is the process in which
liquid oils are turned into solids by subjecting the oils to tremendous pressure and high heat in the presence of
hydrogen and metal catalysts. Hydrogenated oils contain man-made molecules called trans-fatty acids, which may
interfere with normal metabolic functions and are thought to be major culprits in the development of degenerative
and other diseases. Our cell membranes, hormone synthesis, immune system, ability to deal with inflammation
and to heal and many, many other vital systems all become defective when trans-fatty acids substitute for health-
giving fatty acids. Unknowingly we are poisoning ourselves. Cold pressed oils contain essential fatty acids, oil
soluble vitamins, lecithins, phytosterols, minor ingredients and some minerals useful for health. The oil will taste
like the seed, and have the colour and aroma characteristics of the seed source.
Refined processed cooking oils are sold in supermarkets alongside cold pressed oils. For health reasons, it is
important to know the difference. We asked Mr G. Ford of Millbrook oils to discuss the route of commercial oil from
seed to oil on the shelf:
Seeds are mechanically cleaned, then usually mashed and cooked (±120oC) for 2 hours. This makes extraction
easier but it also exposes the seed oil to air, beginning a process of deterioration (rancidity). The seed is now
expeller pressed. Higher temperatures and pressures produce better oil yields. Commercial presses operate at
85oC to 90oC. At these temperatures, oils react with oxygen more than 100 times faster than at room
temperature. Usually, light and air are not excluded and pressing temperatures damage essential fatty acids
(EFAs). Oils pressed in this way may be filtered, bottled and sold as natural, unrefined oil - even as cold-pressed
oil!
A more efficient, but less healthy method removes oil from seed using a solvent such as hexane (gasoline) at
55oC to 65oC under constant agitation. Once the oil solvent has been separated from the seed, the solvent is
evaporated at a temperature of about 150oC (new methods have improved this stage). Oils from expeller
pressing and solvent extraction may be mixed together and sold as 'unrefined oils'. More commonly this oil is
processed by several further steps to produce 'refined oil'.
A description of these procedures follows: Degumming is carried out at about 60oC with water and phosphoric
acid. Degumming removes phospholipids, including lecithin; it also removes chlorophyll, calcium, magnesium, iron
and copper from unrefined oils.
During refining, oils are mixed with an extremely corrosive base, sodium hydroxide (NaOH, caustic soda) or with a
mixture of NaOH and sodium carbonate (Na2CO3). This mixture is agitated and then separated. Refining removes
free fatty acids from oils. Free fatty acids form soaps with NaOH, which dissolve in the watery part of the mixture.
Phospholipids, protein-like substances, and minerals are also removed. The refining temperature is ±75oC. The
oil still contains pigments - so filters, Fullers Earth and/or acid-treated clays, bleach oils by removing pigments -
chlorophyll and beta carotene - as well as removing traces of soap.
Also, natural polycyclic and aromatic substances are removed. Bleaching takes place at 110oC for 15 - 35
minutes. During bleaching, toxic peroxides and conjugated fatty acids can be formed from EFAs present in the oil.
Deodourisation (a steam distillation process under pressure and exclusion of air) removes aromatic oils, free fatty
acids, and molecules that import pungent odours and unpleasant tastes that were not present in the natural oil
before processing began. Tocopherols (Vitamin E), phytosterols and some pesticide residuals and toxins are
separated out.
Deodourisation takes place at a distinctively high temperature, namely 240oC to 270oC for 30 - 60 minutes.
When heated at temperatures above 150oC, unsaturated fatty acids become mutogenic, which means they can
damage our genes. Above 160oC, trans-fatty acids begin to form. This oil is now (finally!) tasteless and refined.
When oils are overheated and used for too long, as is often the case with the cooking oils at fast food
restaurants, they become oxidised. Oxidised oils are loaded with oxygen-damaging free radicals.
To counteract the dangers of free radicals, protect your metabolic processes and cell membranes with
antioxidants such as vitamins C, A (beta-carotene), and E, plus the mineral antioxidant, selenium.
Steps in refining vegetable oil:
Extraction: The oil is extracted from the seed by mechanical extraction through a screw press. This removes all
but 9 to 18% of the oil in the `seed cake' depending on how good the press is. Today's standard screw presses
do not protect the oil from light or oxygen. Because of this, the oil starts to become rancid from the very
beginning. This oil is sometimes sold as `unrefined oil' in health food stores even though it has already been
damaged. To get the other 9 to 18% oil from the seed cake, companies often use a petroleum solvent. After the
oil/solvent mixture is mechanically extracted from the crushed seed, the solvent is removed from the oil at a
temperature of about 300 degrees F. (150 C).
Degumming: The degumming process removes phospholipids, including the lecithin. It also removes iron, copper,
calcium, and magnesium.
Refining: The oil is mixed with the base sodium hydroxide (A base is the opposite of an acid. Sodium hydroxide is
what gives 'Drano' its kick). It mixes with the free fatty acids forming soap. Refining the oil also removes more
minerals and phospholipids.
Bleaching: Bleaching removes the beta-carotene. Of note, the temperature at which this happens is 230 degrees,
(110 C) the threshold at which fatty acids begin to become altered.
Deodorizing: Deodorizing removes the aromatic oils, and any remaining free fatty acids. This takes place at 464-
518 degrees F (240-270 C) for 30-60 minutes.
The end result: By the time the process is complete, the oil is odorless, tasteless, and has no natural vitamins or
minerals. Not only is everything taken out, but the oil that remains has been severely damaged by the high
temperatures of the refinement process. It really is `white oil.' (Sometimes, at the end of the refinement process,
the manufacturers add artificial antioxidants to ensure any remaining EFAs won't go rancid! The natural is taken
out, then artificial substances put in.) Be aware that above 300 degrees F (150 C), unsaturated fatty acids
become mutagenic, IE, they become dangerous to our genes. Above 320 degrees F (160C) trans- fatty acids
begin to form. Above 392 degrees F (200 C) trans- fatty acids form in substantial quantities. Remember the
deodorizing temperature is far above this, at 464-518 degrees F (240-270 C). But I've got the `cart before the
horse' again. Lets talk about trans- fatty acids.
Types of oils …Storing oils ….Are there oils I should avoid? …..Cooking with oils chart
Different oils fill different needs — for health, taste and cooking. For good health, our bodies need a variety of
healthy fats that are found naturally in different oils. When cooking, it’s essential to know which oils are best for
baking, sautéing and frying — and which are healthiest used raw. This guide will help you choose the right oils for
delicious meals and proper health.
Types of oils
Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated.
Saturated fats are hard at room temperature. They’re stable, resist oxidation, and are found primarily in meat and
dairy, but also in palm and coconut oil.
Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in
seafood and corn, safflower, soybean, and sunflower oils.
Monounsaturated fats are more stable generally than polyunsaturates. They’re found in canola, nut and olive oils.
The American Heart Association (AHA) recommends limiting saturated fats in the diet due to their association with
cardiovascular disease. The AHA also recommends relying more on monounsaturates than polyunsaturated fats.
PRESSED VS. CHEMICALLY EXTRACTED
The oils at PCC may be less familiar than brands in mass-market grocery stores — for good reason. PCC buyers
seek out natural oils that are mechanically pressed from the seed — by expeller, centrifuge or vacuum-press
methods.
Olive, avocado and walnut oils, for example, are from soft fruit or nuts and need only expeller pressing and
centrifuging; they may be labeled “cold pressed.” Hard oilseeds such as soy or canola usually require some pre-
treatment such as steam before pressing, but natural extraction methods do not rely on chemical solvents.
In contrast, common mass-market oils generally are extracted with toxic chemical solvents such as hexane. These
oils then undergo harsh treatment to remove the toxic solvent. More chemicals, very high heat and straining are
used to deodorize and bleach the oils, rendering them inferior in taste, fragrance, appearance and especially
nutritional quality.
UNREFINED OILS
Unrefined oils are filtered only lightly to remove large particles. Some such as sesame or olive oil may appear
cloudy or have visible sediment after sitting. This does not compromise quality.
Unrefined oils are “whole” oils and their flavor, color and fragrance are more pronounced than in refined oils. Like
unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined.
Unrefined oils are best used unheated in dressings, or in very light sautéing or baking. The natural resins and
other beneficial particles in them burn easily and develop unpleasant flavors and unhealthful properties if
overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced.
REFINED OILS
Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat,
but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles
and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a
better choice for high-heat cooking and frying. Fully refined peanut oil, for example, is a traditional choice for very
high heat cooking and even deep-frying.
Other refined oils recommended for high heat cooking and deep-frying are “high oleic” forms of safflower and
sunflower oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which
oxidize easily and aren’t suited for high heat. To check if it’s “high oleic,” read the nutrition panel on the bottle. It
lists polyunsaturated and monounsaturated fats separately.
Storing oils
All oils, especially unrefined oils, should be refrigerated after opening to prevent oxidation and rancidity. Natural
oils should smell and taste fresh and pleasant. Can’t tell? If in doubt, throw it out. Rancid fat isn’t just unpleasant
in odor and taste, it’s also unhealthy. Studies indicate that rancid fats may promote cancer and heart disease.
We suggest keeping a small dispenser of your everyday oil in the pantry for what you’ll use in a week or so and
keep the larger bottle refrigerated. Oil that’s firmed up in the refrigerator will liquefy at room temperature in a few
minutes. Place the bottle in a container of warm — not hot — water for five minutes. The quality will not be harmed.
Are there oils I should avoid?
Avoid products with hydrogenated or trans-fats. Hydrogenated fats are highly refined oils that are hardened
artificially in a chemical process so they cannot oxidize. They raise cholesterol and are the main source of
dangerous trans-fats. Hydrogenated and trans-fats are found in many shortenings, margarines and processed
snack foods that require a long shelf life.
The National Academy of Sciences has declared trans-fats unsafe in any amount. The Food and Drug
Administration has ordered food manufacturers to disclose trans-fat levels on all nutrition labels by 2006.
Methods of Oil Processing
Several different steps and methods are used to process oils. The quality, flavor and nutritional value of oil varies
greatly according to how it has been processed.
Extraction
How an oil is extracted affects the nutrient content of the oil because heat, light and air destroy nutrients. Here are
the most common methods of extraction:
Expeller Pressing:. During mechanical extraction, an expeller press crushes the seeds, nuts, or vegetables to
extract the oil. This pressing is done under intense pressure, and raises the temperature of the oil to 185 to 200°
F (85 to 93.3°C). Typically, nuts and seeds are heated up to 250°F (120°C) before being placed in the expeller;
heating makes the pressing more efficient. Some manufacturers produce “cold-pressed” oils—a term typically
used to describe oil that was extracted without using additional external heat. This term is also used when cold
water is run through the expeller, keeping the temperature of the oil from rising. However, there is no legal or
binding definition of “cold-pressed,” so oils may be so labeled even when temperatures were quite high during
pressing. The only truly cold pressed oil is extra virgin olive oil, as it is the first press of the olives.
Vacuum Extraction: a relatively new vacuum expeller process method that extracts oils in a light and oxygen-free
atmosphere at temperatures as low as 70 degrees.
Solvent Extraction: oils extracted chemically with petroleum solvents that destroy most of the oil’s nutritional
value. Solvent extraction is a more efficient and complete method of oil extraction, and is therefore the preferred
method of large cooking oil manufacturers. During solvent extraction, nuts and seeds are cracked to expose the
oil, and then combined with a chemical solution containing a solvent (typically hexane). The solvent pulls the oil
from the nut or seed. The oil-solvent mixture is then heated to about 300°F (150°C) to evaporate out the solvent.
Refining: The highest quality, most flavorful oils with the most nutrients are unrefined. Refined oils are virtually
odorless and tasteless. During refining, oils are degummed, which removes beneficial lecithin, then treated with
chemicals at high temperatures to bleach and deodorize. Some oils also have added preservatives.
Hydrogenation: Hydrogenation is the chemical process that transforms a liquid into a solid or partially solid form.
The process uses heavy metals, hydrogen gas and extreme heat. This destroys nutrients and turns the fat into
trans-fatty acids. Consuming these trans-fatty acids has been linked to high cholesterol and heart disease.
Margarine and shortening are examples of oils that have been hydrogenated. Other sources of hydrogenated or
partially hydrogenated oils are packaged snacks like commercial baked goods and chips. Look for brands that
use natural vegetable oils for a healthier snack choice.
SEED SELECTION:
Genetically Engineered vs. Naturally Hybridized
A prevalent canola myth involves the supposed role of genetic engineering in its development. Extensively used
beginning in the 1990s, genetic engineering involves actual gene manipulation—inserting genes from a different
plant (or even species) into host cell nuclei.
Canola predates genetic engineering by two decades and was originally developed through a very different
process, hybridization. Practiced for centuries and perfected by Luther Burbank in the 1920s, hybridization is a
natural, iterative process where plants are selected for certain desired characteristics, then bred to produce a
new crop that displays those attributes in greater abundance.
Unfortunately, today genetic engineering is becoming widely practiced on some plants and canola has quickly
become one of the most genetically altered crops. Experts estimate that fifty-five percent of the 2000 North
American canola crop was genetically engineered. This means that consumers who want to avoid genetically
engineered (GE) products need to take special care in choosing canola oil.
Spectrum uses no GE canola whatsoever. Prior to use, we test all Spectrum canola seed and oil at a third party
lab, which verifies non-GE status through sensitive DNA analysis. Because organic certification agencies prohibit
GEs, Spectrum Naturals Organic Canola Oil is by definition non-GE, but we test its seed and oil to eliminate the
small (but growing) possibility of wind drift contamination from GE fields.
EXTRACTION: Hexane Extracted vs. Expeller Pressed
Mass market oils are typically extracted from seed using a petroleum product called hexane. Conventional
manufacturers like hexane because it is highly efficient, pulling almost 100% of the oil from seed. Because hexane
evaporates during processing, the FDA does not require it to be declared on the label. But some consumers are
concerned about potential chemical residues, and hexane is notoriously harmful to the environment. Natural oils,
including Spectrum Naturals, are crushed from seed using the hydraulic action of an expeller press. Expeller
pressing yields less oil than chemical extraction, usually about 50-70% of the oil, so expeller pressed oils are
usually more expensive than conventionally processed oils. They are also much kinder to the environment.
PROCESSING: Use vs. Nonuse of Chemical Preservatives
Most cooking oils are processed to produce a more neutral taste profile and to remove naturally occurring
substances that if allowed to remain would cause the oil to foam, pop or smoke when subjected to heat.
Unfortunately, mass produced oils are further processed to extend shelf life by adding carcinogenic antioxidants
such as BHT, BHA and TBHQ. In constrast, chemical preservatives are never added to Spectrum Naturals oils.
When to Choose Canola Oil
Every oil has a smoke point, the temperature at which it begins to smoke. Oil should never be allowed to smoke
as it compromises nutritional value and releases carcinogenic free radicals. High monounsaturate oils such as
canola are a good all-purpose choice because they can generally take higher heat than polyunsaturated oils like
safflower, sunflower and soybean.
Extra virgin olive oil and canola oil make great partners in the kitchen. Because the rich flavor in extra virgin olive
oil dissipates when sustained heat is applied, save this more expensive oil for salad dressings, light sautés and
for use as a condiment. Canola oil has a similar fatty acid profile to olive oil and is a great value. Choose
Spectrum Naturals Canola Oil or Organic Canola Oil when you need a neutral flavored cooking oil for use up to
medium high heat (375°F). For higher heat up to 450°F, select Spectrum Naturals High Heat Canola for its extra
high monounsaturate content and super high heat tolerance.
Refining Methods
Unrefined Oils
Once the oil is extracted (either through mechanical or solvent extraction), manufacturers may simply filter the oil
to remove some impurities and sell it as unrefined. Unrefined oil retains its full natural flavor, aroma, and color,
and many naturally occurring nutrients.
Refined Oils
To extend the shelf life of the extracted oil, some manufacturers refine oils. Refining can include as many as 40
different steps, including bleaching, deodorizing, and degumming. Refined oils are clear, odorless, and less
flavorful than unrefined oils, and are more suitable for high-temperature cooking.
When purchasing olive oil, choose oil that is labeled “extra-virgin” or “virgin.” Virgin olive oils are produced from
the first pressing of the olives, and are unrefined. As a result, these oils are more flavorful and more healthful.
Store canola, olive, and peanut oils in the refrigerator or in another cool, dark place. When refrigerated, olive oil
tends to develop hard, white flakes. These flakes do not alter the flavor or quality of the oil, and disappear once
the oil reaches room temperature.
Preparation, uses, and tips
Due to their stable chemical nature, monounsaturated oils are suitable for low, medium, and high-temperature
cooking. Olive oil, rich in flavor, is used frequently in marinades, sauces, and salad dressings. Canola oil has a
milder flavor, which makes it good for baking. Peanut oil is often used in Asian cook
George Ford
The typical western diet of the past few decades has increasingly included more processed and contaminated
foods than ever before. At the same time, westerners now suffer from more degenerative diseases, causing many
physicians to suggest a strong link between what one eats and how one feels.
The processing of foods has more to do with commercialisation of the food industry than with health. Foods that
are processed and refined not only loose valuable nutrients, but very often become even dangerous to health.
Many processed foods contain 'partially hydrogenated oil' as an ingredient. Hydrogenation is the process in which
liquid oils are turned into solids by subjecting the oils to tremendous pressure and high heat in the presence of
hydrogen and metal catalysts. Hydrogenated oils contain man-made molecules called trans-fatty acids, which may
interfere with normal metabolic functions and are thought to be major culprits in the development of degenerative
and other diseases. Our cell membranes, hormone synthesis, immune system, ability to deal with inflammation
and to heal and many, many other vital systems all become defective when trans-fatty acids substitute for health-
giving fatty acids. Unknowingly we are poisoning ourselves. Cold pressed oils contain essential fatty acids, oil
soluble vitamins, lecithins, phytosterols, minor ingredients and some minerals useful for health. The oil will taste
like the seed, and have the colour and aroma characteristics of the seed source.
Refined processed cooking oils are sold in supermarkets alongside cold pressed oils. For health reasons, it is
important to know the difference. We asked Mr G. Ford of Millbrook oils to discuss the route of commercial oil from
seed to oil on the shelf:
Seeds are mechanically cleaned, then usually mashed and cooked (±120oC) for 2 hours. This makes extraction
easier but it also exposes the seed oil to air, beginning a process of deterioration (rancidity). The seed is now
expeller pressed. Higher temperatures and pressures produce better oil yields. Commercial presses operate at
85oC to 90oC. At these temperatures, oils react with oxygen more than 100 times faster than at room
temperature. Usually, light and air are not excluded and pressing temperatures damage essential fatty acids
(EFAs). Oils pressed in this way may be filtered, bottled and sold as natural, unrefined oil - even as cold-pressed
oil!
A more efficient, but less healthy method removes oil from seed using a solvent such as hexane (gasoline) at
55oC to 65oC under constant agitation. Once the oil solvent has been separated from the seed, the solvent is
evaporated at a temperature of about 150oC (new methods have improved this stage). Oils from expeller
pressing and solvent extraction may be mixed together and sold as 'unrefined oils'. More commonly this oil is
processed by several further steps to produce 'refined oil'.
A description of these procedures follows: Degumming is carried out at about 60oC with water and phosphoric
acid. Degumming removes phospholipids, including lecithin; it also removes chlorophyll, calcium, magnesium, iron
and copper from unrefined oils.
During refining, oils are mixed with an extremely corrosive base, sodium hydroxide (NaOH, caustic soda) or with a
mixture of NaOH and sodium carbonate (Na2CO3). This mixture is agitated and then separated. Refining removes
free fatty acids from oils. Free fatty acids form soaps with NaOH, which dissolve in the watery part of the mixture.
Phospholipids, protein-like substances, and minerals are also removed. The refining temperature is ±75oC. The
oil still contains pigments - so filters, Fullers Earth and/or acid-treated clays, bleach oils by removing pigments -
chlorophyll and beta carotene - as well as removing traces of soap.
Also, natural polycyclic and aromatic substances are removed. Bleaching takes place at 110oC for 15 - 35
minutes. During bleaching, toxic peroxides and conjugated fatty acids can be formed from EFAs present in the oil.
Deodourisation (a steam distillation process under pressure and exclusion of air) removes aromatic oils, free fatty
acids, and molecules that import pungent odours and unpleasant tastes that were not present in the natural oil
before processing began. Tocopherols (Vitamin E), phytosterols and some pesticide residuals and toxins are
separated out.
Deodourisation takes place at a distinctively high temperature, namely 240oC to 270oC for 30 - 60 minutes.
When heated at temperatures above 150oC, unsaturated fatty acids become mutogenic, which means they can
damage our genes. Above 160oC, trans-fatty acids begin to form. This oil is now (finally!) tasteless and refined.
When oils are overheated and used for too long, as is often the case with the cooking oils at fast food
restaurants, they become oxidised. Oxidised oils are loaded with oxygen-damaging free radicals.
To counteract the dangers of free radicals, protect your metabolic processes and cell membranes with
antioxidants such as vitamins C, A (beta-carotene), and E, plus the mineral antioxidant, selenium.
Steps in refining vegetable oil:
Extraction: The oil is extracted from the seed by mechanical extraction through a screw press. This removes all
but 9 to 18% of the oil in the `seed cake' depending on how good the press is. Today's standard screw presses
do not protect the oil from light or oxygen. Because of this, the oil starts to become rancid from the very
beginning. This oil is sometimes sold as `unrefined oil' in health food stores even though it has already been
damaged. To get the other 9 to 18% oil from the seed cake, companies often use a petroleum solvent. After the
oil/solvent mixture is mechanically extracted from the crushed seed, the solvent is removed from the oil at a
temperature of about 300 degrees F. (150 C).
Degumming: The degumming process removes phospholipids, including the lecithin. It also removes iron, copper,
calcium, and magnesium.
Refining: The oil is mixed with the base sodium hydroxide (A base is the opposite of an acid. Sodium hydroxide is
what gives 'Drano' its kick). It mixes with the free fatty acids forming soap. Refining the oil also removes more
minerals and phospholipids.
Bleaching: Bleaching removes the beta-carotene. Of note, the temperature at which this happens is 230 degrees,
(110 C) the threshold at which fatty acids begin to become altered.
Deodorizing: Deodorizing removes the aromatic oils, and any remaining free fatty acids. This takes place at 464-
518 degrees F (240-270 C) for 30-60 minutes.
The end result: By the time the process is complete, the oil is odorless, tasteless, and has no natural vitamins or
minerals. Not only is everything taken out, but the oil that remains has been severely damaged by the high
temperatures of the refinement process. It really is `white oil.' (Sometimes, at the end of the refinement process,
the manufacturers add artificial antioxidants to ensure any remaining EFAs won't go rancid! The natural is taken
out, then artificial substances put in.) Be aware that above 300 degrees F (150 C), unsaturated fatty acids
become mutagenic, IE, they become dangerous to our genes. Above 320 degrees F (160C) trans- fatty acids
begin to form. Above 392 degrees F (200 C) trans- fatty acids form in substantial quantities. Remember the
deodorizing temperature is far above this, at 464-518 degrees F (240-270 C). But I've got the `cart before the
horse' again. Lets talk about trans- fatty acids.