Cis-linoleic acid, the omega-6 fatty acid in safflower oil is responsible for prostaglandin production and is a catalyst for burning brown fat. Brown fat is the inner body fat that surrounds vital organs and acts as a fat-burning factory, using calories for heat rather than storing them as white fat. During normal metabolism, cis-linoleic acid converts to GLA (gamma linolenic acid). GLA then stimulates the body’s brown fat into a flurry of calorie-burning activity. When brown fat is active on a regular basis, the body is best able to maintain its ideal weight.

Safflower oil is an oil expressed from the seeds of the safflower plant, a member of the sunflower family. Regular safflower oil, has a fatty acid profile of 79 percent polyunsaturates, 13 percent monounsaturates and just 8 percent saturated fats. Safflower oil is used mainly as a cooking oil, in salad dressing, and for the production of margarine.

Monounsaturated safflower oil is very shelf-stable, although it should still be stored in a cool dry place out of the light to prevent it from going rancid. It is odorless and colorless, with a very high smoking point which means that it can be used for deep frying and other high-heat cooking methods. Polyunsaturated safflower oil, which is also colorless and tasteless, needs to be handled much more carefully, because it goes rancid very easily. It should not be subjected to heat, and some people even recommend storing it in the fridge.

There are two distinct types of safflower oil, each with very different uses; Monounsaturated safflower oil and polyunsaturated safflower oil.

Monounsaturated safflower oil is high in oleic acid and is used as a heat-stable cooking oil. Like other products high in oleic acid, monounsaturated safflower oil is not terribly beneficial to human health.

Polyunsaturated safflower oil is high in linoleic acid and is used as a cold oil. This oil has a great deal of nutritional value, making it an excellent choice for dressings and other applications in which a cold carrier oil can be useful. Polyunsaturated oils are fragile. When exposed to heat, light or oxygen, they can quickly turn rancid and lose their ability to function.

In addition to being used in food production, safflower oil also appears as a medium for painting, and as a component in a wide variety of commercial products. Safflower oil is also used in painting in the place of linseed oil, particularly with white, as it does not have the yellow tint which linseed oil possesses. Traditionally, safflower crops were grown for their seeds, and used for colouring and flavouring foods, in medicines, and making red (carthamin) and yellow dyes.

References:

WiseGeek
BNET
Wikipedia

Avocado oil

Cold pressed from the flesh of the avocado fruit, this oil is rich in Vitamins, A, B & D and lecithin. Possessing a mild nutty flavour. Avocado oil is a tasty and healthy choice when used as a base for salad dressings and oil marinades. When cooking, avocado oil must never be heated as bitter flavours will develop. Avocado Oil readily penetrates the skin and its extremely high vitamin and mineral content nourish dry climate-abused or aging skin. To nourish the skin, massage a portion of avocado oil into the skin using a warm face cloth to remove excess oil.

Safflower oil

Low in saturated fats and has a neutral flavor that is perfect for salad dressings, dips, mayonnaise and low temperature baking. Safflower oil, with a fatty acid profile of 79 percent polyunsaturates, 13 percent monounsaturates and just 8 percent saturated fats, is the most highly polyunsaturated vegetable oil available.

Sesame oil

Suitable for salads, sautés and frying. Sesame oil can make a wonderful moisturiser for the skin. This light yellow oil is distinctively sweet and nutty in aroma. Excellent stability and resistance to oxidation due to natural sesamol content.

Sunflower oil

Sunflower oil is light in taste and appearance and supplies more Vitamin E than any other vegetable oil. It is a combination of monounsaturated and polyunsaturated fats with low saturated fat levels. The versatility of this healthy oil is recognized by cooks internationally. Sunflower oil is valued for its light taste, frying performance and health benefits. Great for cooking, salads and dressings.

Soybean oil

Soybean oil is cheap, healthful and has a high smoke point. Soybean oil’s clean, natural taste and nearly imperceptible odor support and enhance the natural flavors of prepared foods. This versatile oil is great for salad dressings, sandwich spreads, margarine, bread, mayonnaise, non-dairy coffee creamers and snack foods. The high smoke point of soybean oil allows it to be used as frying oil.

Pumpkin seed oil

Pumpkin seed oil is a delicious tasting nutritional oil, that keeps better than flax seed oil and very rarely goes rancid. Pumpkin seed oil offers the good fats  for smooth skin, increased energy, maintenance and improvement of sexual health and optimum brain function. Pumpkin seed oil is known to prevent and alleviate bladder and prostate problems. Pumpkin seed oil is typically used as a salad dressing combined with apple cider vinegar and salt. Additionally, it can be used in cooking and baking as an ingredient in sauces and cakes.

Grapeseed oil

Grapeseed oil is light in color and flavor, with a hint of nuttiness. It has a very high smoking point, so many people use grapeseed oil to fry foods. Grapeseed oil can also be included in dressings and sauces. Culinary grapeseed oil can also be flavored with the addition of things like peppers, truffle shavings, and herbs. Grapeseed Oil is full of antioxidants and moisturising properties helpful in restoring damaged done by the elements. It has mild astringent qualities which may help to tighten and tone the skin. Some cosmetic grapeseed oils are stabilized with chemicals which could be harmful to consume. Like other oils, grapeseed oil should be stored in a cool dark place until it is used.

Flax Seed oil

Flaxseed oil can be used in salad dressings, over toast as a substitute for butter or even added to protein shakes. Some people enjoy its buttery, nutty taste, but others find it unpleasant. Flaxseed is used for a variety of medicinal purposed, most commonly constipation and other conditions requiring high fiber. It is also said to be good for arthritis, heart disease, cancer, depression, Crohn’s disease, and much more.

Wheatgerm oil

Wheatgerm oil is a very sensitive oil, therefore must be used cautiously. It tends to degrade in quality, when exposed to high temperatures. It is usually dark in color and also has a heavy smell. Wheatgerm oil is a good source of fatty acids that are very vital for the healthy growth of the body. Wheatgerm oil supports the skins natural process of regeneration. Good for stretch marks, scar tissue, and for dry rough skin. Wheat Germ Oil can be taken alone, drizzled on top of salads, vegetables, pasta, pesto, or other meals. Wheat Germ Oil should not be heated.

Some of these oils include:

• avocado oil
• safflower oil
• sesame oil
• sunflower oil
• soybean oil
• pumpkin seed oil
• grapeseed oil
• flaxseed oil
• wheatgerm oil
• fish oil
• olive oil
• canola oil
• corn oil
• evening primrose oil

How to Use Healthy Oils

Even though these oils are significantly better for your health than saturated fats and other hydrogenated oils, remember that they are still a liquid fat.  Use the oils sparingly so that you do not overindulge and possibly suffer from weight gain.

Oils need to be stored in dark bottles as clear glass or plastic bottles allow light to penetrate into the oil and oxidise the fatty acids.  Contact with air will also affect the oil so be sure to keep the lid on tightly.  Be aware that the healthier the oil is, the more quickly it will spoil.  Many healthy oils will need to be stored in the refrigerator.  Olive oil is an exception however as it is high in oleic acid and contains antioxidants that slow spoiling. 

The more omega 3 fatty acids that are in the oil, the less suitable it is for cooking.  High temperatures can damage many oils as the heat not only damages the fatty acids, it can also make them harmful.  Where possible, use the healthy oils at room temperature, such as in salad dressings.  Olive oils are the best for cooking.

How Often Should I Eat These Oils?

Essential fatty acids are important for the diet and should be eaten on a regular basis.  You should consume a source of omega 3 or 6 essential fatty acids three to five times a week.  Where possible, consume them in a food form such as fish or flaxseed oil, rather than in a supplement form, as fresh is always better.

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According to a study by the Centre for Culinary Development (CCD), snacks are increasingly becoming time-savvy meal replacements, instead of the between-meal or after-work options they once were.

“Snacks are less and less the hunger soothing bridge between formal meals,” says CCD CEO Kimberley Egan. “They have become valuable gastronomical events in their own right.”
The good news is, snacking is now more acceptable than ever. The bad news? Some popular snack choices might actually be doing you more harm than good.

Research by Australian consumer magazine Choice has revealed only a handful of the hundreds of snack bars marketed as ‘healthy’ actually contain any real nutritional value. In fact, many were found to be loaded with high levels of sugar, salt and saturated fats, with one popular yoghurt and nut bar delivering even more kilojoules than a Mars Bar.

Further, most of the ‘fruit’ ingredients promoted in health bars come from a laboratory instead of an orchard, and so contain none of the beneficial nutrients found in real fruit.

For snacks to be a legitimate hunger bridge between meals, the CSIRO says they need to add to your daily nutritional requirements of fibre, calcium, vitamins or protein. It also suggests packaged options should be less than 600 kilojoules per serve.

SMART SNACKING:

*Elizabeth Yarwood is a degree qualified nutritionist who is passionate about using diet and nutrition to improve quality of life.