Healthy Oils: 5 Fruit Oils

Healthy Oils: 5 Fruit Oils

All oils and fats are 100% fat. However, the components that make up that fat structure of each oil are important in determining whether or not the oil or fat is considered healthy.

It is a myth to believe that consuming fat makes you fat. Fats are necessary to provide a concentrated source of energy and is necessary to make up a healthy diet. All oils are high in calories (about 120 per tablespoon) and therefore should be consumed in moderation.

Cold-pressed or expeller-pressed oils* are recommended to insure maximum purity, flavor, and nutrition.

If cooking with any oil, it is important to know the smoke point** as the next stage beyond the smoke point is the flash point - where combustion can occur (more popularly known as a grease fire).

The culinary fruit oils and their characteristics are as follows:

1 - Apricot Kernel Oil - is from the dried kernels of the apricot tree. It is usually cold- or expeller-pressed* - is high in monounsaturated fat (64%) and contains no trans-fatty acids. The oil is suitable for high-heat cooking such as pan-frying and sautéing and the mild flavor makes it excellent when used in salad dressing. Apricot kernel oil is a popular massage oil, and a carrier for aromatherapy oils.

2 - Avocado Oil - the light and unique taste makes this a very popular choice for salad dressings, as well as for seasoning, and for roasting vegetables. Refined avocado oil has the highest smoke point** of the plant oils and is therefore useful for high heat cooking. This oil is a good source of monounsaturated fat (70%), and vitamin E, making it nutritionally beneficial.

3 - Coconut Oil - is extracted from the dried meat of the coconut. This oil is very popular in Indian, Southeast Asian, and Caribbean cuisine. Coconut oil has a high level of saturated fat (92%)and was previously thought best to be avoided. However, several studies have shown that the saturated fat in this oil metabolizes in the body in a way that is similar to an unsaturated fat; as a result, LDL (low-density lipoprotein, the bad cholesterol) does not increase. This oil is also widely used in baked goods, candy, and as a cooking fat. It is also used in soaps and cosmetics.

4 - Grape Seed Oil - is a by-product of the winemaking industry; most of the oil is extracted from grape seeds in Italy, France, and Switzerland . The subtle flavor makes it suitable for many types of salad. Refined grape seed oil has a high smoke point making it an excellent choice for frying or sautéing.

5 - Olive Oil - is obtained from the olive tree, Olea europaea. It is considered a healthy oil because of its high monounsaturated fat (69%) content. There are three basic types available: extra virgin, virgin, and plain. The extra virgin means the acidity level can be no more than 1%. This oil is best used in salads, spreads, or dips and should not be heated. Virgin has a maximum acidity level of 2%, and can be used in cooking as well as in salads. Products labeled ’olive oil’ or ’pure olive oil’ is usually 85% refined, and 15% virgin or extra virgin. It has less flavor, is less expensive but has the same health benefits of the higher grades. It also has a higher smoke point making it an excellent choice for cooking. Olive oil is also used in cosmetics, soaps, and pharmaceuticals.

* Cold Pressing - the pressing and grinding of fruit or seeds using heavy granite millstones or modern day stainless steel presses. This procedure will heat through friction but the temperature must not rise above 120F in order to be labeled cold-pressed.

Expeller pressing is similar, except that extreme pressure is used which results in much higher temperatures.

**Smoke Point - this is the temperature at which a cooking oil or fat begins to break down. The substance will smoke or burn, and give food an unpleasant taste. (Caution: The flash point is beyond the smoke point and it is the point at which combustion occurs).

For more information about healthy fats, see the links below

a bunch of grapes
a bunch of grapes

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Comments 16 comments

Bellemerchant profile image

Bellemerchant 7 years ago from New York

Coconut Oil and Olive oil are so essential. I only cook with olive oil, and nothing else. I venture to vegetable oil occasionaly, but rarely.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

Thanks Bellemerchant. I love coconut oil and olive oil! I think it's time to write about one more healthy oil - hemp oil. Has a great history.

Thanks for writing!


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

thanks for the enlightenment about the components of each oil BK< your hubs are simply good always to share, Thanks for making us healthy,

BTW, I have learned a lot from your hubs, and I am sharing it always to my friends here too,

thanks, Maita


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Thanks so much Maita - always good to hear from you and thanks so much for sharing with friends. I'm glad you liked the hub!


IslandVoice profile image

IslandVoice 6 years ago from Hawaii

Hi BK! It's always great to read your health hub. It makes my hubby happy when i am more conscious of the oils, (other foods) we use, and eat. He is very strict with our health. I like making dip of olive oil mixed with balsamic vinegar (add Parmesan cheese and a touch of garlic-yummy!), then it's not healthy anymore right? I love coconut oil as well and enjoy fresh avocado with a little salad dressing. I can go on and on...


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

It all sounds so good IslandVoice! - some things make your mouth water - so that has got to be a good sign, yes? All that sounds so good on a nice green salad with a few dried cranberries...isn't it great to (always) talk about good food?

Always good to hear from you. Thanks for commenting!


Shalini Kagal profile image

Shalini Kagal 6 years ago from India

Of these, I've only cooked with coconut oil and olive oil - haven't tried the others. As always, your hubs are so informative - thank you!


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Hello Shalini Kagal - I tend to use mostly olive oil too but I think I will mix it up and next time get coconut oil (such excitement!) - I've tried them all but it has been such a long time. I just love all these oils. Mmmmmm!

Thanks for the compliment!


HealthyHanna profile image

HealthyHanna 6 years ago from Utah

Thanks for the info. Oils have proven to be part of my health puzzle. It is good info to know.


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

You're welcome HealthyHanna. I'm glad you found the hub helpful! Thanks for writing!


kea profile image

kea 6 years ago

Great hub! I love Olive Oil!


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Thanks for the compliment kea - and thanks for writing!


4FoodSafety profile image

4FoodSafety 6 years ago from Fontana, WI

Grape Seed oil is my favorite. Wonderful Hub! All of your Hubs are truly creative - you are true to your brand.


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Thanks for such a lovely compliment from such a super hubber. Yay!


ubanichijioke profile image

ubanichijioke 5 years ago from Lagos

You ve found a means and way of making useful points. How important and wonderful of you. I love avocado and to read its health benefits and value makes it meaningful. Bless you so much! Voted useful and interesting


BkCreative profile image

BkCreative 5 years ago from Brooklyn, New York City Author

Thanks so much ubanichijioke! We do need fat in our diet. Thanks for the rating too.

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