Oil Well – Information Is Beautiful

Oil Well Omega 6 will 'steal' Omega 3 channels in the body & can block absorption & storage of this vital nutrient % SATURATED % POLYUNSATURATED RATIO % MONOUNSATURATED % TRANS FATS A smoke point nigh - maybe bad high - good high- bad omega-3 omega-6 omega-3 vs 6 lower- better higher - better avoid > 230 Avocado Refrigerate nut& high poly oils 12 13 1:13 71 450°F Apricot Kernel 29 60 deep-frying searing browning RICEBRAN 9 33 1:16 47 REFINED Olive 14 10 1:10 34 LINOLEIC Sunflower Trans fat when heated to very high temps 13 35 1:35 46 Contains medium -chain triglycerides - may be not as harmful as óther saturated fats REFINED COCONUT 87 Ghee 65 32 Lactose-free Peanut 17 32 46 Soybean 35 05 - 'Vegetable oil' is usually soybean 15 1:12 43 HIGH-OLEIC Sunflower Very high oleic oil, may reduce 'bad' cholesterol 10 84 Corn 1 54 1.54 24 Trans fat when heated to very high temps 13 05 Реcan 25 62 Mustard 12 15 1:25 59 REFINED Sesame 14 41 1:2 40 Almond 17 70 8 Best for massage! 200-229 Safflower 14 75 Very lucrative cash crop, has led to deforestation & exploitation of native peoples 390–449°F Palm 49 9 37 baking oven-cooking stir-frying Grapeseed 10 70 16 Hazelnut 78 10 Beef Tallow Highly saturated fats keep longer 50 1:3 42 Argan 2 35 18 1:17 43 Cottonseed 26 52 18 EXTRA-VIRGIN Olive 14 10 1:10 73 VIRGIN Olive 10 16 1:10 70 27% transfat when Canola/Rapeseed 61 18 hydrogenated 19 1:2 Macadamia 15 79 Suet 52 1:2 150–199 Brazil Nut 25 36 39 300–389°F Duck Fat 33 12 1:12 49 light sauté sauces & low-heat baking Lard 39 10 1:10 45 UNREFINED COCONUT 87 2 6 UNREFINED Sesame 14 43 43 Butter 51 21 НЕМP 8 25 55 1.2 12 Walnut 9 10 53 1.5 23 Margarine HARD Margarine SOFT 12 15 1:25 45 17 19 1.9 39 < 150 Cashew 11 8 73 300°F Pumpkin Seed 57 34 9 Highest source of omega-3 oils. Many times more than most fish oils don't heat dressings & dips refrigerate! Flaxseed 59 13 9 1:0.2 20 for comparison don't cook with it! Used cod liver oil Fish Oil 23 20 1 1:0.05 47 as an example here oil name colour = flavour: strong gentle neutral David McCandless // v1.0 // Feb 2015 taken from the new, infographic mega-book Knowledge is Beautiful bit.ly/KIB_books research: Miriam Quick, Ella Hollowood, Dan Hampson additional design: Tatjana Dubovina, Fabio Bergamaschi sources: Nutrition Data, Culinate.com, DiabetesisControlcom InformationIsBeautiful.net data: bitly/KIB_OiWell