The American Heart Association (AHA) recommends the average intake of fat should be 30% of your total caloric intake. This fat intake should consist of balanced fat, which provides nutrients that are essential to sustain life. A Balanced fat intake should contain approximately 30% saturated fat, 33% poly-unsaturated fat, (containing Essential Fatty Acids) and 37% mono-unsaturated fat.

Comparison of smoke point and balance of fats in some commonly used oils:

OIL TYPE	SMOKE POINT	MONO-UNSATURATED FAT	POLY-UNSATURATED FAT	SATURATED FAT
Rice Bran Oil	490º	47%	33%	20%
Olive	360º	77%	9%	14%
Canola	450º	61%	33%	7%
Peanut	460º	48%	34%	18%
Soybean	440º	24%	61%	15%
Grape seed	485º	14%	77%	9%

 

Rice Bran Oil: The most balanced and versatile oil on the market and closest to the AHA recommendations. Rice bran oil is a superior salad, cooking, and frying oil which leaves no lingering after taste. The high smoke point prevents fatty acid breakdown at high temperatures. Its light viscosity, allows less oil to be absorbed in cooking, reducing overall calories. It mixes better in salad dressings and improves the taste of baked goods, providing cholesterol reduction, nutritional and anti-oxidant value.

 

Olive Oil: High mono fat, able to lower cholesterol but deficient in poly fat, which contains Essential Fatty Acids (EFA). EFA’s are truly essential to life as every metabolic process in your body depends on them. A low smoke point makes it a poor choice for frying, and its heavy taste makes it undesirable in many baked goods. Traditionally a good salad oil.

 

Canola Oil: High mono fat with cholesterol lowering ability but there are concerns about the origin. “Canola oil” is a term coined by Canada to change the name of “rapeseed oil”. The rapeseed plant contains erucic acid making it toxic and is used as an industrial lubricant. It has been genetically modified and hybrid to produce a low erucic acid version. Commonly hydrogenated, it is extensively used in the food industry because of its low price. The hybrid plant would be the best choice.

 

Peanut Oil: A good balanced oil. This oil has good cholesterol lowering ability and a high smoke point, making it a good frying oil. It imparts a slightly earthy, nutty flavor. It lacks the anti-oxidants and micronutrients of Rice Bran Oil. A small percentage of people are allergic to nut oils.

 

Soybean Oil: This oil is a high poly fat. As recommended by the AHA your poly fat intake should be around 33% of your total fat intake. A high poly percentage is, an aid to tumors and cancer and should be carefully watched. Up to 80% of the oil consumed in the U.S.A. today comes from soybeans. Soybean oil is commonly hydrogenated and used in many processed foods.

 

Grape Seed Oil: A good frying and salad oil, but again high in poly fat. It does lower cholesterol because of the high unsaturated fat content but is way over the recommended 33% poly-unsaturated fat.

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Comparison of natural antioxidants in edible oils

OIL TYPE	VITAMIN E TOCOPHEROL (ppm*)	VITAMIN E TOCOTRIENOL (ppm*)	ORYZANOL (ppm*)	TOTAL NATURAL ANTIOXIDANTS (ppm*)
Rice Bran Oil	81	336	2,000	2,417
Olive	51	0	0	51
Canola	650	0	0	650
Sunflower Oil	487	0	0	487
Soybean Oil	1,000	0	0	1,000
Palm Oil	256	149	0	405

* ppm. stands for parts per million

Source : AHA- American Health Association