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How To: Cooking with Grapeseed Oil

While canola oil may have the lowest amount of saturated fat, and olive oil more monounsaturated fats, grapeseed oil is still a useful addition to a healthy kitchen. Pressed from the tiny seeds of grapes, grapeseed oil is a good choice for salad dressings - it has a neutral taste, though some brands may have a slight grape flavor or aroma. It is also ideal for use as a cooking oil, especially for high-temperature cooking such as sautéing or stir-frying, since it can be heated to higher temperatures than canola oil before it starts to smoke. Try it out and see if you like it - look for an organic brand, store in a cool, dark place and don't buy more than you can use up in a month or so.

Feel free to substitute grapeseed oil for olive oil in any of the salad/dressing recipes in my Healthy Kitchen.

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Reader Comments (4)

FYI: Saturated fat is not bad for you. Coconut oil is the healthiest oil there is, and it's 90 percent saturated fat. Diets low in saturated fat and high in polyunsaturated ones have not diminished the rate of increase in heart disease over the past 40 years.

I would not recommend canola oil, either; it's made from genetically-modified crops.

August 27, 2010 | Unregistered CommenterStan

canola isn't always GMO. There are non GMO canola oil products and saturated fat is extremely bad for you, the worst being trans fat. maybe you should do some more research before posting comments that are not accurate

August 28, 2010 | Unregistered Commenterniki

Virtually all canola oil is GMO; there may be some that's not, but GM foods are never labeled as such, so you can't say for sure.

Saturated fat and trans fats are not the same - saturated fats are natural, whereas trans fats are artificial. This does not mean that saturated fats are automatically healthy, but I will expand on my assertion here:

The so-called "Lipid Hypothesis" of heart disease was drawn from the conclusions of one researcher back in the 1950's by the name of Ancel Keys. Numerous other studies since then have revealed the flawed methodology used in Dr. Keys' study on dietary saturated fats.

Before 1920, coronary heart disease was rare. However, by the 1950's, the rate of heart disease had grown so dramatically that it became the leading cause of death among Americans.

The rate of heart disease has continued to climb since then. Today, it causes about 40% of all deaths in the United States. If heart disease is a result of dietary saturated fats, one would expect to find a corresponding increase of saturated fat in the American diet.

In fact, it's just the opposite. During the sixty-year period from 1910 to 1970, the proportion of animal fat in the American diet declined from 83% to 62%, and butter consumption dropped from eighteen pounds per person per year to just four. Since the 1930's, dietary cholesterol intake in the U.S. has increased only one percent.

Did anything else change dramatically in the American diet since that time? Well, the population is now consuming four times as many vegetable oils in the form of margarine, shortening and refined oils. Consumption of sugar and processed foods has increased about 60 percent. These are the foods that are now recognized as contributing to the epidemic of heart disease we see today.

According to the latest research, atherosclerosis initially develops as a result of injury to the inner lining of the arterial wall. The injury can be the result of a number of factors such as toxins, free radicals, viruses, or bacteria. If the cause of the injury is not removed, further damage may result. As long as irritation and inflammation persist, your cholesterol will oxidize and form plaque, regardless of what your cholesterol levels are.

August 28, 2010 | Unregistered CommenterStan

you can find non GMO canola oil if you look for it. Try Trader Joe's.

To quote Dr. Weil's website:
On a 2,000-calorie-a-day diet, 600 calories can come from fat, that is about 67 grams. Ideally, this should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat, meaning that no more than 100 calories should come from saturated fat. You should reduce saturated fat by eating less butter, cream, cheese, and other full-fat dairy products, unskinned chicken, fatty meats, and products made with palm and coconut oil. Use olive oil as a principal oil in cooking. Limit your consumption of polyunsaturated vegetable oils (safflower, sunflower, corn, sesame) and avoid margarine, vegetable shortening, and all products made with partially hydrogenated oils. Also avoid fried foods in restaurants, especially fast-food restaurants. Be sure to eat sources of omega-3 fats: oily fish, fortified eggs, soy foods, walnuts, flax, and hemp seeds.

Conclusion: we are in agreement that saturated fat isn't as bad as trans fat but you should avoid it, especially in large amounts. It's pro inflammatory as are many other things people eat regularly in this country. Stick to anti inflammatory fats and foods for optimum health

September 2, 2010 | Unregistered Commenterniki
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