Polyunsaturated fat has been under the radar recently, with a lot of information about it being bad for your health. In reality, PUFAs are essential fatty acids, which means you need some of them in your diet for your body to function correctly, as you cannot synthesize them. We all know that the omega-3 in fish oil is good for you; well, that is a polyunsaturated fat!
The trick lies in choosing the right kinds of PUFAs, consuming them in moderation, and consuming them the right way. If you want to add more PUFAs to your diet, here are the oils that have the most!
- Hemp oil/hemp seed oil
- Grapeseed oil
- Flaxseed oil
- Wheat germ oil
- Soybean oil
Understanding Polyunsaturated Fats
Polyunsaturated fats can be sourced from both plant and animal foods, like salmon, vegetable oils, nuts, and seeds. Opting for moderate consumption of polyunsaturated fats instead of saturated and trans fats can have a positive impact on your health. This is crucial as saturated fat and trans fat have been associated with an increased risk of heart disease and other health issues.
Essential for heart health, brain function, and hormone synthesis, PUFAs, especially omega-3, play a vital role. Omega-3 fatty acids have numerous benefits:
- Reducing triglycerides, a type of fat in the bloodstream
- Lowering the risk of irregular heartbeat (arrhythmia)
- Slowing down the accumulation of plaque in the arteries
- Modestly decreasing blood pressure levels
Omega-6 fatty acids may help:
- Control blood sugar
- Reduce the risk of developing diabetes
- Lower blood pressure
The issue in this current day and age is that omega-3 and omega-6 should be consumed at a specific ratio, and that is not happening. For every 4 grams of omega-6 you consume, you should have 1 gram of omega-3. The current estimate is that most people consume 20 grams of omega-6 for every gram of omega-3. This imbalance is suspected to cause inflammation and aggravate chronic illness.
To restore the balance, you can supplement with omega-3 or increase your consumption of omega-3-rich foods and oils while lowering the consumption of fats high in omega-6 (but not eliminating omega-6 entirely, as we need a bit of it too!)Â
Top Cooking Oils High in Polyunsaturated Fats
Hemp oil/hemp seed oil
Nutritional profile
- 125 calories
- 11 grams of polyunsaturated fat
- 2 grams of monounsaturated fat
Health benefits
- Rich in essential fatty acids, including omega-3, which are beneficial for heart health and brain function.
- Contains vitamins and minerals such as vitamin E, phosphorus, potassium, and magnesium.
Ways to incorporate it into your diet
- Hemp oil has a mild, nutty flavor and can be used in various ways to enhance your dishes.
- Due to its low smoke point, it’s best suited for raw or lightly heated preparations. It’s perfect as a drizzling oil – adding a nutty richness to roasted vegetables, grilled meats, soups, or pasta dishes.
- I love it as an addition to my morning smoothies!
Grapeseed oil
Nutritional profile
- 120 calories
- 9.5 grams of polyunsaturated fat
- 2.2 grams of monounsaturated fat
Health benefits
- Low in saturated fat but high in omega-6, which can promote cardiovascular health by reducing LDL cholesterol levels.
- It contains a good amount of vitamin E, which has antioxidant properties.
Ways to incorporate it into your diet
- The mild, neutral flavor makes it versatile for various uses, including homemade salad dressings, cooking, and baking.
- If a recipe calls for butter or oil, you can replace it with an equal amount of grapeseed oil.
Flaxseed oil
Nutritional profile
- 120 calories
- 9.2 grams of polyunsaturated fat
- 2.5 grams of monounsaturated fat
Health benefits
- It’s a great source of omega-3 fatty acids, known to support cardiovascular health and reduce inflammation.
- Due to its composition, this product naturally contains small traces of trans fats, though these levels pose no significant concern.
- Particularly alpha-linolenic acid (ALA) is good for brain, eye and skin health.
Ways to incorporate it into your diet
- Its very low smoke point means it should only be used raw.
- It works well for salad dressings, as a finishing oil, or dipping bread in.
- Add it towards the end of stir-frying to impart a delicate nutty taste
- Boost your omega-3 intake. Try adding a tablespoon of flaxseed oil to your favorite smoothie recipe!
- Robust nutty flavor, but some say it tastes fishy if too much is used.
Wheat germ oil
Nutritional profile
- 120 calories
- 8.4 grams of polyunsaturated fat
- 2.1 grams of monounsaturated fat
Health benefits
- Wheat germ oil is a concentrated and excellent natural source of vitamin E, a powerful antioxidant that safeguards cells from harm.
- It contains other beneficial vitamins like vitamin A, vitamin D, and various B vitamins
- Loaded with healthy fatty acids, particularly omega-3 and omega-6 fatty acids
Ways to incorporate it into your diet
- Commonly used as a nutritional supplement or as a finishing oil in dishes.
- Enhance the flavor of your cooked dishes – roasted vegetables, pasta, grain dishes, grilled meats, or soups – by drizzling this sauce over them, adding a delightful toasty and nutty taste.
- Adding a drizzle to dips such as hummus or pesto.
- Create a healthy salad dressing by combining wheat germ oil with vinegar, lemon juice, and herbs.
- Enhance your go-to smoothie recipe with a tablespoon of wheat germ oil, boosting your vitamin E intake!
Soybean oil
Nutritional profile
- 120 calorie
- 7.9 grams of polyunsaturated fat
- 3.1 grams of monounsaturated fat
Health benefits
- Soybean oil may not be suitable for those on a diet that avoids genetic modification since the majority of soybeans produced in the United States are genetically modified
- Contains omega-3 and omega-6 fatty acids.
- It also has monounsaturated fats like oleic acid, which is anti-inflammatory and reduces cholesterol.
- Moderation is key, as excessive consumption can lead to an imbalance in omega-6 to omega-3 fatty acids.
Ways to incorporate it into your diet
- You probably won’t have to, as this is America’s most used oil! If you eat at restaurants or take out, you will likely be consuming plenty of it.
- The high smoke point (450-475°F) and neutral taste mean it is commonly used commercially for frying and baking.
FAQs
As a general rule, monounsaturated fat oils are considered better for cooking as they don’t produce free radicals as easily when heated, and they often contain more antioxidants.Â
Most health authorities recommend consuming 5-10% of your calories from polyunsaturated fats, at a ratio of 1 gram of omega-3 for every 4 grams of omega-6. If using cooking oil high in PUFAs, opt for unrefined oils and don’t heat them.
Polyunsaturated fat is important for muscle growth and repair as it provides the essential fatty acids for cell membrane structure, muscle contraction, and hormone production.
It depends on the food source. Some PUFA-rich foods, such as fish and nuts, can benefit health, while others, like processed vegetable oils, may increase inflammation. As a general rule of thumb, aim to get your PUFA from natural sources rather than processed ones.
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