7 cooking oils that are good for you
7 cooking oils that are good for you
Cooking oils can be just the right ingredient to increase the quality of your food. In this article, we shall look at seven great cooking oils.
From canola to avocado, we'll also touch on which methods of cooking each oil works best.
1. Canola Oil
Easily one of the most popular cooking oils.
Canola oil is a vegetable-based oil that derives from the rapeseed plant. Due to its light flavour, smoke point and rich texture, canola has been the go-to cooking oil for quite some time. While it has traditionally been associated with fried foods, canola oil also works well with baking and roasting.
This leaves the door open for a wide array of cooking methods, including stir-frying and sauteing.
Canola oil can also be used as a worthy substitute for butter or margarine.
In recent years, there has been a stigma attached to canola oil.
One that has compelled some to avoid cooking with it. You see, canola oil contains erucic acid. This is a type of monounsaturated omega-3fatty acid that has been linked to respiratory illness and blindness.
As it turns out, the level of erucic acid in canola is below the FDA's standard. In reality, canola is considered to be generally healthy. It is low in fat at roughly 7% and high in monounsaturated fat at 63%.
It also carries phytosterols which help to absorb cholesterol. With that said, one must be careful with canola oil. Despite having some benefits, research has suggested taking caution. A study from 2013 focused on a large group of men who replaced saturated fats with unsaturated vegetable oil.
While their cholesterol levels were low, they had displayed higher rates of heart and coronary artery disease.
Further research is needed to find out more. While the amount of canola you use varied depending on what you are cooking, it is generally recommended you use it in moderation.
2. Extra-Virgin Olive Oil
We continue with another top-rated cooking oil. Many experts consider Extra-virgin olive oil to be the healthiest fat on earth. Just ask countries where the MeditteraneanDiet is popular.
They use it all the time. What other oil would you really want to cook with? To put it simply, olive oil is an oil made from the extract of an olive. Extra-virgin olive oil is the least processed of any of the three main grades.
The other two being refined olive oil and regular virgin. It contains great Vitamin E and K, as well as 14% saturated fats. Monounsaturated fats are where the real jackpot is. One table contains 735 of your daily value.
Extra-virgin olive oil also contains plenty of antioxidants that help to fight against the disease. It can help fight inflammation and cardiovascular diseases. There are also claims that it can combat both Alzheimers and cancer.
Extra virgin olive oil is great for both frying and roasting foods. It can help to boost the flavour, colour and smell of whatever dish you are creating. The foods it goes particularly well with include soup, bruschetta, pasta sauce and various cheese selections.
It is best to cook it at approximately 375 degrees Fahrenheit.
3. Peanut Oil
Have you heard of peanut oil before? If you're looking to add some extreme flavour to your dish, this is an ideal choice.
Also known as groundnut oil, peanut oil is extracted from -- you guessed it, peanuts. It is great for frying and sauteing foods. It is recommended for stir-frys as well as peanut butter cookies. It has a high smoke point at 450 degrees Fahrenheit.
Peanut oil is low in bad fat and high in monounsaturated fats. This can help lower your cholesterol and possibly prevent heart disease. Peanut oil also carries 11% of your Vitamin E intake. Vitamin E intake is an antioxidant that works to protect you from free radicals.
When cooked with the proper dish, peanut oil can boost the flavour. It can taste mild, medium and strong, enhancing your food whichever way you please.
4. Coconut Oil
If you're planning on frying up a meal over the stove, cook something that coconut oil would mix well with.
Possessing a smoking point of 350 degrees works on various foods, including meat, eggs and fish. A couple of teaspoons also work well in tea or coffee. Coconut oil has plenty of amazing health benefits.
For instance, around 90% of the fatty acids in coconut oils are saturated. A single tablespoon contains around 60% of your daily value of saturated fats. It is recommended that you use no more than 2 tablespoons for your cooking.
This amount is said to reduce belly fat. Coconut oil can potentially increase your level of good cholesterol. This is due to its saturated fat content, which will lower your blood pressure. If this is true, it can prevent heart disease from developing.
But a study conducted in 2016 showed no clear evidence that coconut oil harms or benefits your cholesterol level. Coconut oil assists with food digestion, eliminating bad bacteria and inflammation. With that being said, you need to make sure that you are using coconut oil in moderation.
You see, it is high in calories. Just a single tablespoon equals 117 calories. So while it increases the quality of flavour in your meal, it doesn’t hurt to be cautious. I hope you are finding this list useful so far? Are you thinking of some great dishes you can use these oils in? This next one is sure to be a favourite.
5. Avocado Oil
When the word ‘avocado’ is said out loud, expect health food maniacs to come running. Avocado oil is taken straight from the pressed fruit itself and serves as a great addition to your frying pan.
With a high smoke point of up to 400 degrees, avocado oil works great with your vegetables. It is also said to be a helpful ingredient in homemade mayonnaise, as well as salad. While it is a lesser-known member of the cooking oil family and doesn’t carry the flavour of coconut oil, it packs amazing health benefits.
When you add avocado oil to vegetable-dense salad, it can boost your level of carotenoids and an important antioxidant your body needs. Avocado oil can also reduce arthritis, increase your good cholesterol level, and help protect you from gum disease.
This cooking oil can be a fantastic aid in the kitchen.
6. Sesame Oil
A vegetable oil taken from sesame seeds? Sign me up! Sesame has been affectionately labelled the“Queen of the oilseeds”. An ideal choice for sauteing your favourite foods, sesame oil is a staple in any cooking enthusiast kitchen.
With a smoke point of 410 degrees, sesame oil does a great job when added to beef, broccoli, noodles and chicken stir-fry. Like all of the oils we have mentioned, guess what? It is also extremely healthy for you.
For one, it is rolling in antioxidants, which will reduce cell damage and combat free radicals. A 2013 study was conducted where researchers gave rats sesame oil supplements. By the end, they had found that the animals were immune from heart cell damage.
Another study conducted on rats showed that a small percentage of sesame oil for 42 days resulted in decreased blood sugar. So take your best pieces of beef and veggies out of the fridge, then grab that sesame oil.
I think a properly made stir fry will do your health some good.
7. Safflower Oil
Those of you who are new to cooking oil may be unfamiliar with this pick. Taken from the spiked plant, safflower oil is the right choice when cooking your meal requires a heck of a lot of heat.
Seriously. A 400-degree smoke point is a child’s play to this cooking oil. Safflower possesses a high smoke point of 510 degrees Fahrenheit! A bonus on top of its cooking benefits, safflower oil is rich in monounsaturated fats.
Studies have indicated that safflower can help to improve the health of people with type-2 diabetes. This means everything from cholesterol to blood sugar. A 2011 study indicated that 4 months of safflower oil consumption is required to see improved cholesterol.
So if you need to cook something at a high temperature, you should become acquainted with safflower oil.
There we have it good cooking oils abound! They come in different variants, and each one of them has its place in the pantry, ready to help deliver an exciting meal.
My favourite is Coconut oil, multipurpose, including healing. Which one would say is your favourite? Leave me a comment below...
Recent Comments
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Coconut oil is also lauded by Keto and Adkins diet advocates.