What is Safflower Oil, What Are Its Health Benefits?

Safflower oil is an oil that can be used in the kitchen and is also known to be good for heart health. This type of oil is available in the market in two forms, monounsaturated and polyunsaturated, and provides different benefits in both types. This article contains information on what safflower oil is and its benefits.

What is Safflower Oil?

Safflower seed oil is derived from a sunflower-like thistle-like plant. Its bright orange flowers have been used as a dye and saffron substitute for thousands of years, and safflower grains can be made into an oil with the highest concentration of polyunsaturated fat (75 to 82 percent) of all cooking oils. Safflower oil’s high concentration of polyunsaturated fat began to become extremely popular in the 1970s when nutritionists suggested the importance of polyunsaturated fatty acids. Today, scientific studies on this subject are extremely confusing, some claim that the tendency of polyunsaturated fats to oxidize (break down) at high temperatures renders them unhealthy.

Uses of Safflower Oil in Kitchen

The high content of polyunsaturated fat means that safflower oil remains liquid even when cooled, making the almost tasteless vegetable oil a good choice for salad dressings and other cold preparations. High oleic versions of safflower oil, which have more monounsaturated fat and a higher smoke point, are considered better for high heat applications such as deep frying.

Smoke Point of Safflower Oil

Made from safflower varieties grown to contain more monounsaturated fats, high oleic safflower oil has a high smoke point of about 440 to 520 ° F and is suitable for high temperature cooking applications. Regular refined safflower oil has a smoke point of 320 ° F and can be used in medium heat applications. Unrefined safflower oil is best used in low temperature applications below 225 ° F.

Nutritional Value of Safflower Oil

The following nutritional information is provided by the USDA for one tablespoon (14 g) of safflower oil.

• Calories: 120
• Fat: 14g
• Sodium: 0mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

Oils in Safflower Oil       

There are three different types of oil in safflower oil. This oil contains very little saturated fat. Saturated fats are considered less healthy fats as they can contribute to heart disease. The American Heart Association suggests that we prefer oils with less than four grams of Saturated fat per tablespoon. Safflower oil provides only one gram of saturated fat per tablespoon. In addition, two grams of polyunsaturated fat are obtained when you consume a tablespoon of safflower oil. Polyunsaturated fatty acids have benefits on the cardiovascular system, so they are considered healthy fats.

What is Safflower Oil, What Are Its Health Benefits? Most of the oil in safflower oil is monounsaturated fat, especially oleic acid. It is important to note that there are two different types of safflower that produce oil. One is high in oleic acid (monounsaturated fat) and the other is high in linoleic acid (polyunsaturated fat). It is the percentage of monounsaturated fat you are more likely to buy in the store for use in cooking. Monounsaturated fats are believed to increase HDL cholesterol, also known as good cholesterol. That’s why healthcare professionals recommend replacing less healthy fats (such as saturated fats and trans fats) with monounsaturated or polyunsaturated fats. The Academy of Nutrition and Dietetics recommends that 15 to 20 percent of calorie intake comes from monounsaturated fatty acids.

Carbohydrate in Safflower Oil: There is no carbohydrate in safflower oil. The estimated glycemic load of safflower oil is zero.

Protein in Safflower Oil: There is no protein in safflower oil.

Micronutrients in Safflower Oil: Safflower oil contributes vitamin E to the diet. When consuming a tablespoon of safflower oil, 4.6 mg of vitamin or 23 percent of the recommended daily intake is taken. Vitamin E or alpha-tocopherol plays an important role in cell metabolism and is believed to have anti-aging benefits. This important vitamin can also help to protect against certain diseases like cancer, cardiovascular disease, cataracts, and diabetes.

Health Benefits of Safflower Oil

Because monounsaturated safflower oil is high in oleic acid, heart health benefits are obtained when consumed. Oleic acid, also known as heart) is thought to lower. Preliminary studies in women suggest that safflower oil can aid weight loss and glycemic control. However, it’s important to remember that safflower oil is still oily, like all oils. It provides nine calories per gram, rather than 4 calories per gram for fats, carbohydrates, and protein. Therefore, although safflower oil is considered a healthy oil, it should still be consumed in moderation in order to reach and maintain a healthy weight.

Things to Consider When Buying Safflower Oil

Those who consider using safflower oil can often find most of this oil in monounsaturated ones in markets. This type of oil is more suitable for those considering cooking with this oil, as it has a higher smoke point. However, many cooks prefer the less common polyunsaturated safflower oil for use in salad dressings and pickles.

Storage Conditions of Safflower Oil

Most oils should be stored in a cool, dry place away from direct sunlight. If he purchases monounsaturated safflower oil (oleic safflower oil), it will last longer than polyunsaturated safflower oil (linoleic safflower oil), which has a lower shelf life.

Tips for Cooking and Preparing with Safflower Oil

It has a higher flash point than other types of healthy oils such as safflower oil, canola oil or olive oil. The boiling point or smoke point is the temperature at which an oil begins to smoke its fumes. The smoking point of safflower oil depends on how it was processed and varies between 225 ° and 500 ° F. Safflower oil also has a neutral flavor, so it is easy to use in salad dressings and recipes because it does not alter the taste of the dish. The American Heart Association recommends using a liquid vegetable oil such as safflower oil, just as it would use a solid saturated fat in the kitchen. In addition to salad dressings, it can use oil in marinades, sauces and sauces, as well as for grilling, sautéing or stir-frying food. It can even use to prevent food sticking or to grease pans during cast iron cookware season.

Safflower Oil Allergies and Interactions

Those with seed allergy should be careful when consuming safflower oil. This oil is obtained from the seeds of the safflower plant. While there is little information available about specific safflower seed or safflower oil allergies, experts at the American Academy of Allergy, Asthma and Immunology report that cross-reactivity with seed allergies is possible. Food labels should be checked as they will show whether the oil is produced in the same environment as nuts, seeds, or other allergens.

Additionally, they point out that even people with nut allergies can have symptoms when exposed to seeds or seed products. The medical facility is recommended to speak to an allergist to determine if treatment is needed and to discuss a care plan.