Canola Oil Contains the Least Fat

Question: I’m 76 years old and have an elevated cholesterol level. I make a lot of popcorn, and since my popper calls for oil, I’ve been using extra-virgin olive oil. The other day a friend told me canola oil was 99% cholesterol free. Is that right? And how does it compare to olive oil?

Answer: The following is a comparison of cholesterol and saturated fat content of fat and oil products compiled in 1989 by Procter & Gamble:

Canola Oil-- 0% cholesterol, 6% saturated fat

Safflower Oil-- 0% cholesterol, 9% saturated fat

Sunflower Oil-- 0% cholesterol, 11% saturated fat

Corn Oil-- 0% cholesterol, 13% saturated fat

Peanut Oil-- 0% cholesterol, 13% saturated fat

Olive Oil-- 0% cholesterol, 14% saturated fat

Soybean Oil-- 0% cholesterol, 15% saturated fat

Margarine-- 0% cholesterol, 18% saturated fat

Vegetable Shortening-- 0% cholesterol, 26% saturated fat

Cottonseed Oil-- 0% cholesterol, 27% saturated fat

Chicken Fat-- 11% cholesterol, 30% saturated fat

Lard-- 12% cholesterol, 41% saturated fat

Pre-creamed/Animal Fat Shortening-- 9% cholesterol, 44% saturated fat

Beef Fat-- 14% cholesterol, 51% saturated fat

Palm Oil-- 0% cholesterol, 51% saturated fat

Butter (Fat)-- 33% cholesterol, 54% saturated fat

Coconut Oil-- 0% cholesterol, 77% saturated fat

Palm Kernel Oil-- 0% cholesterol, 79% saturated fat

Canola and olive oils are 100% cholesterol free, as are all vegetable oils; the difference between the two lies in the percentage of saturated fat each contains--canola oil has 6%; olive oil, 14%.

Q: I have a recipe that calls for kecap manis. Can you tell me what this is?

A: Also spelled ketjap manis , it is “a syrupy, sweet, Indonesian soy sauce, much thicker, darker, and sweeter than Chinese or Japanese soys,” according to “The Von Welanetz Guide to Ethnic Ingredients” (Warner Books, 1987) by Diana and Paul Von Welanetz. Kecap manis may be purchased at Indonesian markets.

The authors go on to explain: “A passable substitute can be made by combining one cup Chinese or Japanese soy sauce with one-third cup molasses, three tablespoons dark brown sugar or jaggery (palm sugar) and one-quarter teaspoon each ground coriander and cayenne. Simmer until sugar is melted.”

Q: Does a slow cooker destroy any of the nutrients in food?

A: Yes, some nutrients are destroyed by lengthy cooking, according to Roberta Phillips, home economist for Rival Manufacturing Co. On the other hand, there are other nutrients that slow cooking retains.

Nutrients affected by length of heating include proteins and vitamins, particularly some of the B vitamins, such as thiamine. If the cooking liquid is consumed with the food, water-soluble vitamins are retained.