As a severe diabetic, use of oils is givern a hard look as tjhey can produce trans fats. But there are some oils, to include some in my list, I can reasonably use. Just not very often.
There are a couple of oils I have never seen or tried on the recommended list for sugar watchers like rice bran oil and mustard oil. Anyone got anything on these as they may be better than what I have come across in my lack of use of oils. And if they are good, I will have to look for them.
wy69
My husband was a diabetic and I don’t recall any problem with olive oil. I use it because I don’t even eat butter or cheese, which are saturated fats. I never deepfry anything, just cook very slowly. Nice skinless chicken thigh tonight with sliced mushrooms in the pan too.
From AboutOliveOil.net:
Cooking with olive oil, even under high heat, does not create trans fats. In fact, olive oil is the most stable liquid cooking fat and naturally has a high resistance to breaking down under heat.
Consumers are wise to want to avoid trans fats in their diets. According to Harvard Medical School, trans fats are “the worst type of dietary fat”. Trans fats are not regarded as safe by the Food and Drug Administration, and in 2015, the FDA banned artificial trans fats from foods in the USA (though you may still find them in the food supply).
Artificial trans fats are formed during partial hydrogenation, a process that converts unsaturated fats into saturated fats with an extended shelf life. Hydrogenation, complete or partial, is a chemical process in which hydrogen is pumped into liquid oils to turn them into a solid or semi-solid form. The process is preformed in a pressurized chamber and requires a catalyst such as nickel. Trans fats are a byproduct of partial hydrogenation.
Does frying with olive oil create trans fats?
Cooking oils do not hydrogenate or create trans fats during home cooking, even beyond the smoke point.
A 1999 study published in the International Journal of Fats and Oils fried potatoes in olive oil at 356°F for 15 minutes. The oil was reused 8 times and sampled after each use. Even after being used 8 times, less than 0.002% trans fatty acids were formed.
A study, published in 2012 in the Canadian Journal of Dietetic Practice, heated canola oil, a relatively unstable polyunsaturated fat, to 527°F (significantly past its smoke point of 400°F) and found that cooking, even at extreme temperatures, did not create trans fats.
A 2015 study conducted in South Korea, published in Toxicol Res, analyzed the effects of baking, stir-frying, pan-frying and deep frying on corn oil which contained a trace amount of natural trans fats. The study found that after cooking with corn oil, the increase in trans fats was so low that the foods could legally be listed as free of trans fats.
Olive oil does not contain any trans fats to begin with and since the fat in olive oil is primarily monounsaturated, it is less likely to oxidize when heated. Oxidation creates the unstable conditions where oil starts to break down chemically. Monounsaturated fats and saturated fats are naturally resistant to oxidation
.
Extra virgin olive oil is the most stable liquid cooking fat because of the high percentage of monounsaturated fat and the antioxidants that protect the oil from breakdown.