The 6 Best Cooking Oils For Your Health
Dietary fat must be part of our diet, as it is rich in nutrients, helps to absorb vitamins as well as provides us with a major source of energy to restore communication between cells in the body.
Monounsaturated fats found in cooking oil are really helpful to raise HDL (high-density lipoprotein) and to lower the risk of cardiovascular diseases.
Apart from baking, frying, sautéing, cooking oils can also be used in food for flavoring and salad dressings as well.
But before cooking, it is important to consider which cooking oil we should choose and which one should be avoided because some oils contain unhealthy fats.
Some cooking oils are being discussed here with their benefits and side effects
Because of having antioxidant properties, this oil is extremely beneficial against various chronic diseases. Peanut oil (groundnut oil) contains a mild nut flavor so it can be used for different recipes.
This oil can be very useful for health if used in moderation as it contains vitamin E, healthy fats, omega 6 fatty acids, calories, fiber, protein, and phytosterols.
Because of contains all these nutrients, this oil is very beneficial for heart health as the healthy fats found in it reduce the risk of heart diseases.
Vitamin E fights effectively against free radicals which can help prevent deadly diseases like cancer. Besides that, unsaturated fats are of great importance for improving blood sugar levels and insulin secretion, thus this oil is a good choice for people who have diabetes.
Due to monounsaturated fats, this oil is also suitable for stir-frying or to sauté a dish over medium-high heat.
Avocado oil is known for its high smoke point so it’s a good choice for searing, frying, and roasting food over medium to high heat.
This oil is high in monounsaturated fats and omega-9 fatty acids and low in saturated fats which reduces the risk of stroke, obesity, and heart diseases. Avocado oil is unrefined and doesn’t contain much flavor so it’s considered a good choice for cooking.
Many studies have shown that a diet containing unsaturated fats is useful for health, also lowers the risk of chronic diseases like dementia.
In addition, carotenoids (fat-soluble compounds) like lutein, lycopene, and beta-carotene are difficult to absorb without fats. That’s why avocado oil or any other type of fat should be added to meals to help the body absorb these nutrients in a better way.
Soybean oil is a vegetable oil that comes from the seeds of the soybean plant. It contains vitamin K that stimulates protein involved in the formation of bones and reduction of fracture rates.
Soybean oil has a comparatively high smoke point of 450°Fwhich makes it a good choice for high heat cooking methods like roasting, deep-frying, and baking.
Although, people have different opinions about cooking soybean oil over high heat, as it contains omega-6 polyunsaturated fatty acids.
Some are concerned that oils high in polyunsaturated fats when cooked over high heat, can destroy the nutritional value of your food and can release many harmful compounds which can lead to cancer.
So, ensure to keep yourself away from the vapors of overheated soybean oil and turn off the heat when oil comes to the smoke point. The ideal situation for cooking with this oil is when the oil has not reached its smoke point.
However, if you want to cook with soybean oil, you may need to pay attention while cooking, especially if you let the stove run for a while.
Coconut oil is used in various products besides cooking such as sweets, shampoos, smoothies, etc.
However, for decades, this oil has been controversial in terms of its bad effects on health. Results of a survey showed that people considered this oil to be very useful for health but almost 60% of nutritionists had rejected this idea.
This oil contains straight saturated fat which is linked to cardiovascular diseases and raising LDS (low-density lipoprotein) also called bad cholesterol.
There’s been a lot of researches on the health benefits of coconut oil and different results have come to the light.
Some researchers claimed that MCTs (medium-chain triglycerides) present in coconut oil may help to raise good cholesterol levels, but they couldn’t fully confirm this.
Some scientists argue that not all saturated fats are unhealthy but so far, nothing can be said about it.
Canola cooking oil
Canola oil is considered a healthy cooking oil as it is low in saturated fat and high in healthy monounsaturated fats, thus helping to lower cholesterol levels.
Canola oil contains ALA (alpha-linolenic acid) which is an essential omega 3 fatty acid needed for human growth and to prevent various diseases.
ALA is really very important and our body can’t make it so it’s carried in the body through food. Besides that, this oil is rich in vitamin E & K and helps to get rid of many skin problems like acne, wrinkles, and blemishes.
Because of its high smoke point, this oil allows a pan to reach a temperature of 400 degrees Fahrenheit which makes this oil useful for steak searing, baking, and grilling.
Olive oil (Extra virgin olive oil)
Olive oil is extremely beneficial for health as it is highest in strong antioxidants and contains the healthiest fats. This oil is considered to be the best fat in the world, not only but olive oil is very beneficial for your heart, joints, and brain as well.
It contains multiple vitamins, elevates good cholesterol, and lowers bad cholesterol levels. As far as cooking olive oil over high heat is concerned, many studies have shown that olive oil has long been exposed to high temperatures.
Even in such extreme conditions, this oil doesn’t produce notable amounts of harmful compounds. However, there’s nothing wrong with being cautious. First, understand the types of this oil and then use it for cooking.
Regarding grades, extra virgin olive oil is the best of all which doesn’t have defects. Also referred to as EVOO, extra virgin oil is the most stable oil to be heated with moderate smoke points. This oil is the most preferable oil for cooking as compared to others.
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