Understanding Our Cooking Oils and Cookies and Crackers  that we eat.

Hydrogenation of unsaturated oil:

It is important to understand hydrogenation because it is the process that converts unsaturated oils that are healthy  to oils that are unhealthy ( Saturated  here is termed Trans fat).

• Saturated fats are fats that are solid at room temperature. They are found in animal products such as meat, poultry, dairy products, and eggs. Saturated fats can raise LDL (bad) cholesterol levels in the blood, which can increase the risk of heart disease and stroke.
• Trans fats are fats that are created when liquid oils are hydrogenated. Hydrogenation is a process that adds hydrogen atoms to the oil molecules, making them more solid. Trans fats are found in processed foods such as fried foods, baked goods, and margarine. Trans fats can also raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels in the blood.

Characteristic	Trans fats		Saturated fats
Chemical structure		Unsaturated fats with hydrogen atoms added		Saturated fats
Solidity at room temperature		Solid		Solid
Food sources		Processed foods		Animal products
Health effects		Raise LDL (bad) cholesterol and lower HDL (good) cholesterol		Raise LDL (bad) cholesterol

The key differences between trans fats and saturated fats:

It is important to limit your intake of both trans fats and saturated fats. The American Heart Association recommends that adults consume less than 1% of their daily calories from trans fats and less than 6% of their daily calories from saturated fats.

Hydrogenation of unsaturated oil is a chemical process that adds hydrogen to the double bonds of unsaturated fatty acids. This process converts unsaturated oils into saturated fats, which have a higher melting point and are more solid at room temperature.

• Hydrogenation is commonly used to produce solid or semi-solid fats from liquid vegetable oils, such as margarine and shortening.
• It is also used in the food industry to increase the shelf life of processed foods, such as cookies, crackers, and fried  food can cause heart disease. 
• The high saturated fat and sugar content in cookies and crackers can raise your cholesterol levels and increase your risk of heart disease.
• Stroke: The high blood sugar levels caused by eating a lot of cookies and crackers can damage your blood vessels and increase your risk of stroke.
• Type 2 diabetes: As mentioned above, eating a lot of sugar can increase your risk of developing type 2 diabetes.
• Some types of cancer: Studies have shown that eating a lot of processed foods, such as cookies and crackers, may increase your risk of developing certain types of cancer, such as colorectal cancer and breast cancer.

If you are eating a lot of cookies and crackers, it is important to make some changes to your diet. Here are a few tips:

• Limit your intake of processed foods and sugary drinks.
• Choose whole, unprocessed foods as much as possible.
• Make sure to eat plenty of fruits, vegetables, and whole grains.
• Choose lean protein sources, such as fish, chicken, and beans.
• Exercise regularly.

.To hydrogenate unsaturated oil, it is heated and mixed with hydrogen gas in the presence of a metal catalyst, such as nickel. The catalyst helps to speed up the reaction. The higher the temperature and the longer the reaction time, the more hydrogen is added to the oil and the more saturated the oil becomes.

Full hydrogenation converts all of the unsaturated fats in the oil into saturated fats. Partial hydrogenation converts only some of the unsaturated fats, resulting in a semi-solid fat.

Trans fats are a byproduct of the hydrogenation process. Trans fats are unhealthy fats that can raise LDL cholesterol levels and increase the risk of heart disease.

For these reasons, the use of partially hydrogenated oils in food products has been declining in recent years. Many food companies have switched to using non-hydrogenated oils, such as soybean oil and canola oil.

Here is a table that summarizes the differences between saturated and unsaturated fats:

Overall, it is best to limit your intake of saturated fats and choose unsaturated fats whenever possible.

Cooking Oils

Cooking oil is a liquid fat that is used to cook food. It can be made from a variety of different plants, including vegetables, nuts, and seeds. Cooking oils are used to add flavor and moisture to food, and they can also help to prevent food from sticking to the pan.

Different types of cooking oils have different fatty acid profiles, which means that they have different health effects. Some cooking oils are high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Other cooking oils are high in unsaturated fat, which can lower cholesterol levels and reduce the risk of heart disease.

Types of Cooking Oils

Here are some of the most common types of cooking oils:

• Olive oil: Olive oil is a popular cooking oil that is made from olives. It is high in monounsaturated fat, which has been shown to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Olive oil also contains antioxidants, which can help to protect against cell damage.
• Canola oil: Canola oil is another popular cooking oil that is made from the seeds of the canola plant. It is high in monounsaturated fat and contains ALA, an omega-3 fatty acid that is important for heart health.
• Avocado oil: Avocado oil is a good source of monounsaturated fat and vitamin E. It has a high smoke point, which means that it can be used for high-heat cooking methods such as frying and grilling.
• Peanut oil: Peanut oil is a high-oleic oil, which means that it is high in monounsaturated fat. It has a high smoke point and a neutral flavor, making it a good all-purpose cooking oil.
• Safflower oil: Safflower oil is a high-oleic oil that is also a good source of vitamin E. It has a high smoke point and a neutral flavor, making it a good all-purpose cooking oil.
• Sesame oil: Sesame oil is a flavorful oil that is made from sesame seeds. It is high in monounsaturated and polyunsaturated fats, and it also contains vitamin E. Sesame oil is best used for low-heat cooking methods such as stir-frying and salad dressings. Quality of Coconut Oil
• Coconut oil is a popular cooking oil that is made from the flesh of coconut fruits. It is high in saturated fat, but it also contains medium-chain triglycerides (MCTs), which are a type of saturated fat that is metabolized differently than other types of saturated fat.MCTs are more easily digested and absorbed into the bloodstream, and they are often used as a source of energy for the body. Coconut oil also contains lauric acid, a type of fatty acid that has antimicrobial and antifungal properties.
• Virgin coconut oil is the highest quality coconut oil. It is made from fresh, mature coconuts and is not processed using high heat or chemicals. Virgin coconut oil has a strong coconut flavor and aroma.
• Refined coconut oil is made from dried copra, which is the flesh of the coconut that has been dried and smoked. Refined coconut oil has a milder flavor and aroma than virgin coconut oil, and it has a higher smoke point.
• The quality of coconut oil can vary depending on the type of coconut used, the processing method, and the freshness of the oil. When choosing a coconut oil, it is important to look for a product that is certified organic and that has a harvest date on the label. Here is a comparative table of the fatty acid composition of some of the most common Cooking oils:

Oil	Monounsaturated fatty acids (%)	Polyunsaturated fatty acids (%)	Saturated fatty acids (%)	Smoke point (°F)
Olive oil	75	10	15	375
Canola oil	61	21	18	400
Avocado oil	71	10	12	520
Peanut oil	50	31	19	450
Safflower oil	78	13	9	510
Sesame oil	42	49	9	410
Coconut oil	6	4	90	350

Health Effects of Cooking Oils

The type of cooking oil you use can have a significant impact on your health. Here is a brief overview of the health effects of some of the most common cooking oils:

• Olive oil: Olive oil has been shown to have a number of health benefits, including lowering LDL (bad) cholesterol levels, raising HDL (good) cholesterol levels, and reducing inflammation. Olive oil may also help to protect against heart disease, stroke, and some types of cancer.
• Canola oil: Canola oil is a good source of monounsaturated fat and ALA, an omega-3 fatty acid that is important for heart health. Canola oil may also help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
• Avocado oil: Avocado oil is a good source of monounsaturated fat and vitamin E. Monounsaturated fat can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Vitamin E is an antioxidant that can help to protect against cell damage.
• Peanut oil: Peanut oil is a high-oleic oil, which means that it is high in monounsaturated fat. Monounsaturated fat can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
• Safflower oil: Safflower oil is a high-oleic oil that is also a good source of vitamin E. Monounsaturated fat can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Vitamin E is an antioxidant that can help to protect against cell damage.
• Sesame oil: Sesame oil is a good source of monounsaturated and polyunsaturated fats, and it also contains vitamin E. Monounsaturated and polyunsaturated fats can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Vitamin E is an antioxidant that can help to protect against cell damage.

Refined olive oil saturated or unsaturated fat?

Refined olive oil is mostly unsaturated fat. It contains about 75% monounsaturated fat and 10% polyunsaturated fat. The remaining 15% is saturated fat.

Fatty acid	Refined olive oil (%)	Extra virgin olive oil (%)
Monounsaturated fat	75	77
Polyunsaturated fat	10	11
Saturated fat	15	12

• Monounsaturated and polyunsaturated fats are considered to be healthy fats. They have been shown to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. This can help to reduce the risk of heart disease.
• Saturated fat, on the other hand, can raise LDL cholesterol levels. This can increase the risk of heart disease.
• However, it is important to note that refined olive oil has been processed to remove some of its nutrients and antioxidants. This makes it less healthy than extra virgin olive oil, which is unprocessed.
• Overall, refined olive oil is a healthier choice than saturated fats, but it is not as healthy as extra virgin olive oil.

Here is a table that compares the fatty acid composition of refined olive oil and extra virgin olive oil:

Property	Saturated fats	Unsaturated fats
Melting point	High	Low
Solidness at room temperature	Solid or semi-solid	Liquid
Effect on cholesterol levels	Raises LDL cholesterol	Lowers LDL cholesterol
Health effects	Can increase the risk of heart disease	May protect against heart disease

It is important to note that the fatty acid composition of olive oil can vary depending on the type of olive used and the processing method.

What is Olive Pomace oil

• Olive pomace oil is a blend of refined olive oil and virgin olive oil. It is made from the pomace, which is the solid residue left over after the olives have been pressed for oil. The pomace is treated with heat and solvents to extract the remaining oil.
• Olive pomace oil is mostly unsaturated fat, containing about 80% monounsaturated fat and 10% polyunsaturated fat. The remaining 10% is saturated fat.

Extra virgin olive oil

 This is the highest quality olive oil. It is made from the first pressing of the olives and is not processed. Extra virgin olive oil contains about 77% monounsaturated fat and 11% polyunsaturated fat. The remaining 12% is saturated fat.

Overall, olive pomace oil is a healthy oil, but it is not as healthy as extra virgin olive oil. Extra virgin olive oil contains more antioxidants and has been shown to have more health benefits.

Here is a table that compares the fatty acid composition of olive pomace oil and extra virgin olive oil:

Fatty acid	Olive pomace oil (%)	Extra virgin olive oil (%)
Monounsaturated fat	80	77
Polyunsaturated fat	10	11
Saturated fat	10	12

Which oil is better for you depends on your individual needs and preferences. If you are looking for the healthiest oil, then extra virgin olive oil is the best choice. However, if you are looking for a more affordable oil that is still healthy, then olive pomace oil is a good option.

Here are some tips for using olive pomace oil:

• Use olive pomace oil for high-heat cooking, such as frying and grilling. It has a higher smoke point than extra virgin olive oil, so it is less likely to burn.
• Use olive pomace oil in salad dressings and marinades. It has a neutral flavor, so it will not overpower the other ingredients.
• Use olive pomace oil in baking. It can be used in place of other oils, such as vegetable oil or canola oil.

 

Cost of extra virgin olive oil

• The cost of extra virgin olive oil can vary depending on a number of factors, including the brand, the quality of the oil, and the size of the bottle.
• In general, extra virgin olive oil is more expensive than other types of olive oil, such as refined olive oil or olive pomace oil. This is because extra virgin olive oil is the highest quality olive oil and is not processed.

Here is a range of prices for extra virgin olive oil in the United States, as of November 1, 2023:

Ounce	Ounce Bottle	Price
16	ounce bottle: $6	$15
32	ounce bottle: $12	$25
64	ounce bottle: $20	$35
1	gallon bottle: $30	$50

When choosing an extra virgin olive oil, it is important to look for one that is certified organic and has a harvest date on the label. This will help to ensure that the oil is fresh and of high quality.

You can find extra virgin olive oil at most grocery stores, as well as online retailers such as Amazon.com.

Mustard oil

 

• Mustard oil is mostly unsaturated fat. It contains about 60% monounsaturated fatty acids (MUFA), 21% polyunsaturated fatty acids (PUFA), and 12% saturated fatty acids.
• Monounsaturated and polyunsaturated fatty acids are considered to be healthy fats. They have been shown to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. This can help to reduce the risk of heart disease.
• Saturated fat, on the other hand, can raise LDL cholesterol levels. This can increase the risk of heart disease.
• However, it is important to note that mustard oil also contains a high amount of erucic

 

 

Oil	Monounsaturated fatty acids (%)	Polyunsaturated fatty acids (%)	Saturated fatty acids (%)	Erucic acid (%)
Mustard oil	60	21	12	42
Olive oil	75	10	15	0
Canola oil	61	21	18	0
Soybean oil	23	57	16	0

Erucic Acid in Mustard Oil

• Erucic which is a monounsaturated fatty acid that is not found in most other vegetable oil Erucic acid is safe for most adults to consume in moderation, but it can be harmful to infants and children.

• Overall, mustard oil is a healthy oil, but it is important to consume it in moderation and to avoid giving it to infants and children.
• Here is a table that compares the fatty acid composition of mustard oil with some other common vegetable oils:
• When choosing a cooking oil, it is important to consider your individual needs and preferences. If you are looking for a healthy oil that is high in monounsaturated and polyunsaturated fatty acids, then mustard oil is a good option. However, if you are concerned about your erucic acid intake, or if you are cooking for infants or children, then you may want to choose a different oil.

Drawback of Erucic Acid

 

• Erucic acid is a monounsaturated fatty acid that is found in high amounts in mustard oil. It is also found in lower amounts in other vegetable oils, such as rapeseed oil and peanut oil.
• Erucic acid is generally safe for most adults to consume in moderation. However, it can be harmful to infants and children. In infants and children, erucic acid can interfere with the absorption of essential fatty acids and vitamins, and it can also lead to a condition called Keshan disease, which is a type of heart disease.
• Keshan disease is characterized by enlargement of the heart and weakening of the heart muscle. It can be fatal, especially in children.
• Erucic acid is also not recommended for pregnant and breastfeeding women, as it can pass through the placenta and into breast milk.
• Allergies Some people may be allergic to erucic acid. If you experience any allergic symptoms after consuming foods that contain erucic acid, such as hives, itching, or swelling, you should stop eating those foods and see a doctor.

Here are some tips for reducing your intake of erucic acid:

• Limit your consumption of mustard oil.
• Choose vegetable oils that are low in erucic acid, such as olive oil, canola oil, and soybean oil.
• Avoid processed foods that contain mustard oil or other vegetable oils that are high in erucic acid.
• If you are concerned about your erucic acid intake, talk to your doctor. They can help you to determine how much erucic acid is safe for you to consume and can recommend ways to reduce your intake.
• Cooking oil is a liquid fat that is used to cook food. It can be made from a variety of different plants, including vegetables, nuts, and seeds. Cooking oils are used to add flavor and moisture to food, and they can also help to prevent food from sticking to the pan.
• Different types of cooking oils have different fatty acid profiles, which means that they have different health effects. Some cooking oils are high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Other cooking oils are high in unsaturated fat, which can lower cholesterol levels and reduce the risk of heart disease.

 

 

Tips for choosing and using high-quality coconut oil:

• Choose virgin coconut oil over refined coconut oil. Virgin coconut oil is more nutritious and has a stronger coconut flavor.
• Look for a coconut oil that is certified organic. Organic coconut oil is produced without the use of pesticides or herbicides.
• Check the harvest date on the coconut oil label. Coconut oil has a shelf life of about 18 months at room temperature.
• Store coconut oil in a cool, dark place.

Coconut oil can be used for cooking, baking, and beauty treatments. It can also be added to smoothies and other beverages.

Animal Fat that Comes Out of Chicken, Meat, etc.

• When you cook chicken, meat, and other animal products, some of the fat will render out. This fat is called rendered fat. Rendered fat is high in saturated fat, and it can also contain cholesterol.
• Eating too much saturated fat and cholesterol can raise your blood cholesterol levels, which can increase your risk of heart disease and stroke.

Health Impact of Rendered Fat

Eating too much rendered fat can have a negative impact on your health. Here are some of the potential health risks:

• Increased blood cholesterol levels
• Increased risk of heart disease
• Increased risk of stroke
• Obesity
• Type 2 diabetes
• Some types of cancer

How to Reduce Your Intake of Rendered Fat

There are a few things you can do to reduce your intake of rendered fat:

• Choose lean cuts of meat
• Trim any visible fat from meat before cooking
• Use cooking methods that do not render out a lot of fat, such as grilling, baking, or roasting
• Avoid eating the rendered fat that comes out of meat and chicken

Additional Tips

• When cooking with oil, use the smallest amount possible.
• Avoid reusing oil, as this can break down the oil and make it unhealthy.
• Store cooking oil in a cool, dark place.
• If you are concerned about your intake of saturated fat and cholesterol, talk to your doctor. They can help you to create a healthy eating plan that meets your individual needs.

Coconut oil

• Coconut oil has a lot of saturated fatty acid, which can be harmful to the heart.
• Saturated fatty acids raise LDL (bad) cholesterol levels in the blood. High levels of LDL cholesterol can increase the risk of heart disease and stroke.
• The American Heart Association recommends that adults limit their intake of saturated fat to no more than 5-6% of their total daily calories.
• Coconut oil is about 90% saturated fat. So, if you eat a lot of coconut oil, it can be difficult to stay within the recommended limit for saturated fat.
• In addition, some studies have shown that coconut oil may actually raise LDL cholesterol levels more than other types of saturated fat.
• For these reasons, it is best to limit your intake of coconut oil, especially if you have high cholesterol or are at risk for heart disease.

Here are some tips for reducing your intake of coconut oil:

• Choose other cooking oils, such as olive oil, canola oil, or avocado oil, which are lower in saturated fat.
• Limit your intake of processed foods that contain coconut oil, such as candy, cookies, and margarine.
• Avoid coconut milk and cream, which are also high in saturated fat.

If you do choose to eat coconut oil, be sure to use it in moderation.

Rendered Fat

 

When you cook chicken, meat, and other animal products, some of the fat will render out. This fat is called rendered fat. Rendered fat is high in saturated fat, and it can also contain cholesterol.

Eating too much saturated fat and cholesterol can raise your blood cholesterol levels, which can increase your risk of heart disease and stroke.

Health Impact of Rendered Fat

Eating too much rendered fat can have a negative impact on your health. Here are some of the potential health risks:

• Increased blood cholesterol levels
• Increased risk of heart disease
• Increased risk of stroke
• Obesity
• Type 2 diabetes
• Some types of cancer

How to Reduce Your Intake of Rendered Fat

There are a few things you can do to reduce your intake of rendered fat:

• Choose lean cuts of meat
• Trim any visible fat from meat before cooking
• Use cooking methods that do not render out a lot of fat, such as grilling, baking, or roasting
• Avoid eating the rendered fat that comes out of meat and chicken

Caution on Coconut Oil

• Coconut oil is a popular cooking oil, but it is important to be aware of the health risks associated with its high saturated fat content. Saturated fatty acids can raise LDL (bad) cholesterol levels in the blood, which can increase the risk of heart disease and stroke.

• If you choose to eat coconut oil, be sure to use it in moderation. Limit your intake of other foods that are high in saturated fat, such as red meat, full-fat dairy products, and processed foods.

Caution on Mustard Oil:

• Keshan disease is characterized by enlargement of the heart and weakening of the heart muscle. It can be fatal, especially in children.
• Erucic acid is also not recommended for pregnant and breastfeeding women, as it can pass through the placenta and into breast milk.

• Allergies Some people may be allergic to erucic acid. If you experience any allergic symptoms after consuming foods that contain erucic acid, such as hives, itching, or swelling, you should stop eating those foods and see a doctor

Caution on Rendered Meat Oil:

• If you eat meat, it is important to extract as much of the meat oil as possible before cooking and eating it. Meat oil is high in saturated fat and cholesterol, and it can also contain harmful compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons.
• To extract meat oil, trim away any visible fat before cooking. Then, use a cooking method that does not render out a lot of fat, such as grilling, baking, or roasting. It is also important to avoid eating the rendered fat that comes out of meat and chicken. This fat is high in saturated fat and cholesterol, and it can also contain harmful compounds.

• By following these tips, you can reduce your intake of saturated fat and cholesterol, and lower your risk of heart disease, stroke, and other chronic disease.

Conclusion

The best way to reduce your risk of heart disease and other chronic diseases is to eat a healthy diet that is low in saturated fat and cholesterol. Choose cooking oils that are high in monounsaturated and polyunsaturated fats, and limit your intake of rendered fat from meat and chicken.

• Avoid eating Coconut Oil – Lot of Saturated Fatty Acids
• Avoid eating Mustard Oil Erucic Acid harmful for infants and children causes Keshan Disease that is enlargement of heart and weakening of muscles.
• Avoid Rendered Oil- Saturated Fat
• Minimize use of Cookies and Crackers as they have saturated or trans fat to get ba etter shelf life but can  damage your health.