The Benefits of Extra Virgin Olive Oil, Peanut Oil, and Canola Oil

 

      I have always loved to cook, but since taking over the kitchen/cooking chores in '93 I have been constantly exploring the best ways to prepare meals.  I know lard and shortening are still out there and used in several places, especially for fried foods, but it isn't me.  One of the things I learned early on was the benefits of using Extra Virgin Olive Oil for cooking.  Canola, Saffron Oil, and Peanut Oil have their place and I do use them on occasion.  Olive oil does have a lower smoking temp, so I have to watch that, but all things considered I prefer it.

EVOO FACTS AND BENEFIT

      Several factors define 'extra virgin' olive oil.  The olives are extracted mechanically, without the use of heat or chemical solvents.  This process begins in the fields during cooler weather where the olives are harvested by hand and then immediately washed.  This preserves the polyphenols.  When taken in for processing they are hand ground with a metal blade and then placed in a centrifuge to separate juice from stems and pits.  This is called 'cold pressed'.  

      The monounsaturated fat free acids and polyphenols and Vitamin E confer a wide range of health benefits not available in other oils.  Extra virgin olive oil is low in acidity and high in antioxidant-rich polyphenols, whose health benefits include promoting brain and heart health. I also use it to combat Gout and drink cherry juice daily, also rich in antioxidants.  EVOO comes in 3 flavors:  delicate, medium, or ROBUST.  Your choice would be dictated by the meal you are preparing.  Additionally, there are olive oils that are from a single orchard or grove and not blended.  Morrocco produces some of the finest olives oils in the world from single varieties.  They claim their percentage of polyphenols, etc. are higher, but of course there is a price attached.  

PEANUT OIL FACTS AND BENEFITS

      There are 4 general methods for extracting peanut oil:  pressing, solvent extraction, water extraction, and enzymatic methods.  However, due to the high cost of enzymatic equipment, the most common method for extraction is solvent or pressing.  You can get about .5 liter of oil per kilogram of peanuts.  

      Peanut oil is also high in monounsaturated fats, helping to prevent heart disease and lower cholesterol as well as lower your LDL.  It is also a good source of Vitamin E.  Also, peanut oil can reduce skin irritations and reduce redness.  As a rich emollient peanut oil can condition and moisturize for skin that feels softer, smoother, and looks more radiant. 

    Peanut oil has a high smoke point and is perfect for high heat cooking, such as frying and deep frying.  It also has a neutral flavor, making it very suitable in many restaurant applications.  There are 3 types of peanut oil:  refined, virgin or cold pressed, and roasted.  Roasted will have a stronger taste and is best used as a finishing agent, rather than cooking. 

NOTE:  Safflower oil offers the similar benefits of all the other oils and is also possesses a high smoke point making it well suited for high heat cooking.  

CANOLA OIL FACTS AND BENEFITS

      Canola is a pasture raised tall, flowering plant that is harvested using wide swathing which will protect the pods and let them fully ripen.  Processing/extraction is accomplished by slight heating the slightly crushed canola seeds dissolved in a hexane solvent or by cold press method.  Finally, is it refined using water precipitation and organic aced to remove gums and free fatty acids, filtering to remove color and deodorizing using steam distillation.  

      Like olive oil, it is high in monounsaturated fat.  Canola oil also contains a significant level of polyunsaturated Omega-3 oil.  In addition, Canola oil contains significant amounts of phytosterols that reduce the absorption of cholesterol into the body. Interestingly enough Canola oil is the chief ingredient in producing Bio-Diesel for vehicles.  

      My original intent for this blog chapter is show the differences and benefits between regular and extra virgin olive oil, but I found similar benefits for health and cooking for Peanut and Canola oil as well.  Of course, I didn't touch on Grapeseed Oil, Coconut Oil, Flaxseed Oil, Avocado Oil, Walnut Oil, Sesame Oil, or the myriad of others available.  Various recipes will call for them as needed for their benefits to the meal.  I only offered the initial window; further exploration is yours.  

"Let food be thy medicine, thy medicine will be thy food"

Hippocrates

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