Understanding Fats...

While cooking oils are pure fat, they are not created equal. All cooking oils are a combination of saturated, polyunsaturated and monounsaturated fats. It is the concentration of hydrogen that determines how they are categorized. Without getting too technical, the following information will hopefully provide a basic understanding of fats.

Saturated Fats:

Saturated fats are found in animal products and are converted into cholesterol by the liver. Butter, margarine, meats and dairy products are especially high in saturated fat. Saturated fat will elevate blood cholesterol levels and is associated with increased rates of heart disease and stroke. It is solid at room temperature.

Unsaturated Fats:

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated and polyunsaturated fats do not raise blood cholesterol levels. Canola and olive oils contain the highest proportion of monounsaturated fat when compared with other cooking oils. Safflower and corn oil are the highest in polyunsaturated fats.

Trans Fats:

Trans fats are man-made or processed fats, which are made from a liquid oil. When hydrogen is added to liquid vegetable oil and pressure is added, the result is a stiffer fat, like the fat found in a can of Crisco. Trans fats are also called hydrogenated fats and are found in margarine and trans fat partially hydrogenated vegetable oils. Trans fats pose a greater risk of heart disease than saturated fats (which were once believed to be the worst kind of fats). While it is true that saturated fats (found in butter, cheese, beef, coconut and palm oil) raise total cholesterol levels, trans fats not only raise total cholesterol levels, they also deplete good cholesterol (HDL), which helps protect against heart disease.

Partially Hydrogenated Fats:

If you have health concerns, read food labels to see if they list "partially hydrogenated oil" as an ingredient. Partially hydrogenated oils are present in all commercially made donuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major fast-food chains), potato and corn chips, imitation cheeses, and confectionery fats found in frosting and candies. All of these products contain unsaturated fats which can be damaged at high temperatures and converted to a trans fat.

Understanding the Difference between Refined and Unrefined Cooking Oils...

Refined Oils:

Refined oils are extracted by solvent extraction for further refining in order to produce clear oil that is free from rancidity and foreign matter. These oils are used as medium cooking oils (225