European Stars And Stripes (Newspaper) - December 22, 1987, Darmstadt, Hesse                                The Lowdown on cooking Oil comparing saturated fat Content this Chart lists the saturated fat Content of polyunsaturated and Mono unsaturated vegetable oils. The oils Are listed according to the degree of saturation with the most saturated first. The sauteing Quality and flavor of each Oil was tested on a piece of Boneless skinless Chicken breast. Each Oil s flavor in salad dressing was also tested by mixing the Oil with vinegar and dipping lettuce into it. With few exceptions oils have been chemically stripped of Melr flavors so most taste Neutral. Extra Virgin Olive Oil is open More flavorful than 100 percent pure Olive Oil but not necessarily. Brands vary. Extra Virgin however is always More expensive. Oil Peanut Avocado soy rooted me com Sunflower safflower Walnut hazelnut Cantu saturated fat Content sauteing Quality and taste dressing last 17 percent acceptable no taste no taste 15to20 percent acceptable no taste no taste 14 percent acceptable no Tastel no taste 14 percent smokes use with other Oil use sparingly for flavor 14 percent depending on Brand adds excellent flavor Superb extra Lent 14 percent imparts no flavor fair 13 percent acceptable no taste no taste 10 percent acceptable no taste no taste 9 percent acceptable. No taste no taste 9 percent smokes inappropriate excellent nutty taste 7 percent smokes inappropriate Lovely nutty flavor 6 percent acceptable no taste no taste by Marian Burros new York times t s enough to make a person crazy sorting through All the health Inlo Malion about lats and oils do you really have to bid Farewell to butter is Corn Oil thai much boiler Lor your Harl than soybean Oil ii canola Oil has even less saturated fat in it than Corn Oil should you toss Oul the Corn Oil and go Lor the canola or would you be better off gelling rid of butter soybean Oil. Corn Oil and canola and replacing All of it Wilh Olive oil7 if you stick with Olive Oil can you use As much As you want the answers to these questions cannot be found in commercials nor Are product labels much help. We must look instead to the advice of health professionals and with the results of new research even that has been changing of late. The advantages and disadvantages of several oils Are As follows vegetable oils have never contained cholesterol but they do contain saturated fats which can raise blood cholesterol Levels. These oils also contain polyunsaturated and Mono Una Luralee fats. When oils contain less than one third saturated fat they Are considered unsaturated. Both poly and Mono. The  include soy Peanut Corn sesame Sunflower safflower Walnut and cottonseed. But beware of cottonseed unlike the other poly Naturales it is relatively High in saturated fat. In addition the Cotton Plant is sprayed with the pesticide Cal Orimell pm. Which is not permitted in Lood products in the United states and is banned completely in Many countries. The environmental Protection Agency is studying the pesticide the Mono unsaturated Are Olive Almond Avocado and canola Oil. Oils Wilh significant amounts of saturated fat Are Palm Kernel Palm and Coconut. Keep in mind too that there Are also significant amounts of saturated fat in butter Beel Duck pork Mutton and sizable amounts of saturated fat in Chicken and Turkey while it is important to reduce the saturated fat in your diet and consume More unsaturated fat. It is even More important to reduce the total amount of fat that you consume. The latest scientific advice on fat consumption is this keep polyunsaturated fat at one third or less of your total intake keep saturated fat at less than one third of your total intake and gel the rest of the fat in your diet from Mono unsaturated. In other words forget about those advertisements that exhort you to change All your cooking Oil to the Polys. Several scientific studies suggest that ingesting Large quantities of polyunsaturated oils causes cancer in test animals. Instead use More Mono unsaturated Oil specifically Olive Oil. The Rale of heart attacks in the Mediterranean Region where Olive Oil is a Staple is lower than elsewhere to the Western world the Rale of breast and Colon cancer is lower in Spain and Greece where Olive Oil is King than it is in other cultures that consume roughly the same amount of total fat this is great news Lor people who like Good food Olive Oil has a magnificent fruity flavor that is lacking in most of the other healthy oils. It is also More expensive than most other oils but for people who Are As interested in Good taste As they Are in Good health it is a Small Price to pay. There Are several kinds of Olive Oil. The most expensive extra Virgin is often the most fragrant and flavorful. Not always however. You have to Experiment with different brands to find the flavor you like it should be used Only when a fairly intense Olive flavor is desired As in salads or Over Iresh tomatoes or cooked vegetables. Less expensive Olive oils will do where the taste of the Olive Oil compiles with Many other flavors in a dish there is no reason to buy the new Light Olive Oil. Unless you Don t like the flavor of Olive Oil. Light does not mean lower in calories in Means lighter in flavor canola Oil. A new variety of rapeseed Oil is another Mono unsaturated. Ii is less expensive than Olive Oil but More expensive than other in saturates. The Only reason to use it instead of Olive Oil is Price. Canola Oil has less saturated fat than an equal amount of safflower or Sunflower Oil but if you keep your Overall fat consumption within the recommended guidelines whether you use canola Oil Wilh six percent saturated fal or Corn Oil Wilh 13 percent fat is of Little consequence people who prefer Olive Oil to Corn Oil usually prefer butter to Margarine As Long As you do not have a serious cholesterol problem and stick to the guidelines for saturated fat there is no reason to give up Butler. Consign eng the difference in taste that should be Welcome news to Many Page 16 the stars and stripes tuesday december 22. 1987