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Is Olive Oil The Healthiest Cooking Oil?




         Losing It - Making Weight Loss Simple
Nutrition in Cooking Oils


•All cooking oils are derived from plant sources and are
hence healthy.
•Cooking oils contain MUFA & PUFA, which are healthy fats.
Butter is saturated fat that can raise blood cholesterol levels.
•PUFA containing oils provide essential fatty acids, called
linoleic acid & alpha-linolenic acid which must be supplied
by the diet as the body cannot make them.




       Know the real facts like this and more from Losing It - The Weight Loss Book
Nutrition in Cooking Oils


• When it comes to nutrition, the healthiest oils are those
  rich in monounsaturated fat, photochemical, and alpha-
  linolenic acid.
• Extra Virgin Olive, Canola, Peanut, Flaxseed, Walnut,
  Mustard, Avocado, and Almond oils top the list.
• Lets talk about figures and compare the fat contents of
  common oils.




      Know the real facts like this and more from Losing It - The Weight Loss Book
Saturated Fat Content of Common Oils

           Oil                                 Saturated Fat Content
                                                 (In % out of 100)
        Olive Oil                                             15

     Sunflower Oil                                            12

      Soybean Oil                                             15

      Safflower Oil                                            8

       Coconut Oil                                            91

          Butter                                              68




 Know the real facts like this and more from Losing It - The Weight Loss Book
MUFA Content in Common Oils

          Oil                                      MUFA Content
                                                  (In % out of 100)
       Olive Oil                                             75

    Sunflower Oil                                            16

     Soybean Oil                                             23

     Safflower Oil                                           77

      Coconut Oil                                             7

         Butter                                              28




Know the real facts like this and more from Losing It - The Weight Loss Book
PUFA Content in Common Oils

          Oil                                       PUFA Content
                                                  (In % out of 100)
       Olive Oil                                             10

    Sunflower Oil                                            72

     Soybean Oil                                             62

     Safflower Oil                                           15

      Coconut Oil                                             2

         Butter                                               4




Know the real facts like this and more from Losing It - The Weight Loss Book
Smoke Point of Common Oils

          Oil                                     Smoke Point
                                              (Degrees Centigrade)
Olive Oil (Extra Virgin)                                    210

Sunflower Oil (Refined)                                     232

Soybean Oil (Refined)                                       238

Safflower Oil (Refined)                                     232

      Coconut Oil                                           177

         Butter                                             136




Know the real facts like this and more from Losing It - The Weight Loss Book
Which Oil to Select?

• Heating oil over a certain temperature alters it’s
  nutritional properties.
• The "smoke point" refers to the temperature at which a
  cooking oil starts to break down and burn.
• Safflower, Sunflower, Canola, Corn, Grapeseed, Peanut, Al
  mond, Avocado, and Refined Olive oils have a higher
  smoke point and are well suited for high heat cooking.




       Know the real facts like this and more from Losing It - The Weight Loss Book
Which Oil to Select?

• Unrefined oils such as Extra Virgin and Virgin Olive oil
  have a lower smoke point and are best used for salad
  dressings and marinades.
• Flaxseed, Walnut and Hemp oils should not be used for
  cooking since heat destroys their essential fatty acids, use
  them as a condiment or in salad dressings.
• It is advisable to use a mix of all oils in different types of
  cooking to obtain complete health benefits from these
  oils.


       Know the real facts like this and more from Losing It - The Weight Loss Book
Losing It - Your best guide to eating healthy and
  smart, written by the founders of Fitho, and
   published by Pan Macmillan India is here!

 There’s a lot of information floating around
about weight loss. It’s hard for people to know
        what is effective and healthy.

This book presents to you, the most important
guidelines, tips and advice to follow when you
  want to lose weight, along with clarifying
         concepts, myths and more.

 Losing It also addresses points that most of us
never think about, but which play an important
                 role in our lives.
Fitho Wellness Services
•    Lose weight even simpler - You can use the voucher in the
     book and redeem it on the Fitho weight loss diet plan which
     keeps in mind all the points mentioned in the book and creates
     a customized diet plan for you that is balanced, healthy and
     helps you lose weight, while keeping it simple!

• Get your Weight Loss Diet Now:
Join Thousands of people who lose weight with Fitho Everyday!

    Get a diet plan with veg/non-veg options
    Get a new chart every week
    You can eat your favorite foods
    Convenient & easy to follow

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Is Olive Oil The Healthiest Cooking Oil?

  • 1. Is Olive Oil The Healthiest Cooking Oil? Losing It - Making Weight Loss Simple
  • 2. Nutrition in Cooking Oils •All cooking oils are derived from plant sources and are hence healthy. •Cooking oils contain MUFA & PUFA, which are healthy fats. Butter is saturated fat that can raise blood cholesterol levels. •PUFA containing oils provide essential fatty acids, called linoleic acid & alpha-linolenic acid which must be supplied by the diet as the body cannot make them. Know the real facts like this and more from Losing It - The Weight Loss Book
  • 3. Nutrition in Cooking Oils • When it comes to nutrition, the healthiest oils are those rich in monounsaturated fat, photochemical, and alpha- linolenic acid. • Extra Virgin Olive, Canola, Peanut, Flaxseed, Walnut, Mustard, Avocado, and Almond oils top the list. • Lets talk about figures and compare the fat contents of common oils. Know the real facts like this and more from Losing It - The Weight Loss Book
  • 4. Saturated Fat Content of Common Oils Oil Saturated Fat Content (In % out of 100) Olive Oil 15 Sunflower Oil 12 Soybean Oil 15 Safflower Oil 8 Coconut Oil 91 Butter 68 Know the real facts like this and more from Losing It - The Weight Loss Book
  • 5. MUFA Content in Common Oils Oil MUFA Content (In % out of 100) Olive Oil 75 Sunflower Oil 16 Soybean Oil 23 Safflower Oil 77 Coconut Oil 7 Butter 28 Know the real facts like this and more from Losing It - The Weight Loss Book
  • 6. PUFA Content in Common Oils Oil PUFA Content (In % out of 100) Olive Oil 10 Sunflower Oil 72 Soybean Oil 62 Safflower Oil 15 Coconut Oil 2 Butter 4 Know the real facts like this and more from Losing It - The Weight Loss Book
  • 7. Smoke Point of Common Oils Oil Smoke Point (Degrees Centigrade) Olive Oil (Extra Virgin) 210 Sunflower Oil (Refined) 232 Soybean Oil (Refined) 238 Safflower Oil (Refined) 232 Coconut Oil 177 Butter 136 Know the real facts like this and more from Losing It - The Weight Loss Book
  • 8. Which Oil to Select? • Heating oil over a certain temperature alters it’s nutritional properties. • The "smoke point" refers to the temperature at which a cooking oil starts to break down and burn. • Safflower, Sunflower, Canola, Corn, Grapeseed, Peanut, Al mond, Avocado, and Refined Olive oils have a higher smoke point and are well suited for high heat cooking. Know the real facts like this and more from Losing It - The Weight Loss Book
  • 9. Which Oil to Select? • Unrefined oils such as Extra Virgin and Virgin Olive oil have a lower smoke point and are best used for salad dressings and marinades. • Flaxseed, Walnut and Hemp oils should not be used for cooking since heat destroys their essential fatty acids, use them as a condiment or in salad dressings. • It is advisable to use a mix of all oils in different types of cooking to obtain complete health benefits from these oils. Know the real facts like this and more from Losing It - The Weight Loss Book
  • 10. Losing It - Your best guide to eating healthy and smart, written by the founders of Fitho, and published by Pan Macmillan India is here! There’s a lot of information floating around about weight loss. It’s hard for people to know what is effective and healthy. This book presents to you, the most important guidelines, tips and advice to follow when you want to lose weight, along with clarifying concepts, myths and more. Losing It also addresses points that most of us never think about, but which play an important role in our lives.
  • 11. Fitho Wellness Services • Lose weight even simpler - You can use the voucher in the book and redeem it on the Fitho weight loss diet plan which keeps in mind all the points mentioned in the book and creates a customized diet plan for you that is balanced, healthy and helps you lose weight, while keeping it simple! • Get your Weight Loss Diet Now: Join Thousands of people who lose weight with Fitho Everyday!  Get a diet plan with veg/non-veg options  Get a new chart every week  You can eat your favorite foods  Convenient & easy to follow