Did you know your body can benefit greatly simply by switching to healthy cooking oils? Fat is flavor and the more range of vegetable oils you consume the healthier you will be. Cooking oils contain essential nutrients vital for growth and development. Nevertheless, some become unhealthy during the cooking process due to high heat which can cause them to break down. Each oil contains a different level of polyunsaturated, monosaturated, saturated fats, essential fatty acids and flavor.
Cooking oil fat
Without a doubt, most of us know oil contains healthy or unhealthy fats. Did you know that some have a blend of both? These are typically labeled “olive oil”.
- Saturated fats are not considered healthy. These sorts of fats like to hide out in our favorite dairy products, fatty meats or palm oils.
- Monounsaturated fats are healthy fats typically found in nuts, olives and avocados. Other sources include extra virgin olive oil, peanut oil and my favorite, avocado oil. Try to include these oils in cooking for healthy flavor.
- Polyunsaturated fats include omega 6 and omega 3 fatty acids which are good for the body. However, you can only find this source of omegas in oily fist like tuna and salmon but funny enough also in chia seeds!
- Trans fats are the worst kinds of fats we can consume. They are typically found in all our favorite processed foods like chips, hot chocolate, frozen pizza, cake mixes, fried foods, fast foods, doughnuts, waffles, biscuits, sausages etc. It is important to remember here that trans fats are damaged fats which are bad for you. They don’t provide fuel for your body, slow down detoxifying processes and can damage the brain.
Healthy Cooking oils to avoid
First you must understand that each oil has a different smoke point. Note, only oils that remain stable during the cooking process are best for high heat cooking. The use the wrong oil for high heat it will likely oxidize and no longer be healthy.
The following oils are known by cardiologists to damage the heart overtime. Its best to be aware of which ones :
Healthy Cooking Oils with High Smoke Point
Canola Oil – has a neutral taste and high smoke point making it good for frying, sautéing and baking. Canola oil comes from the rapeseed plants of Australia, Canada and northern Europe. Boasting the lowest levels of saturated fats makes it ideal for heart health to improve. It is a good source of omega 3 and 6 vitamins and good for the plant based eater too. It is the alpha-linolenic acid (ALA) present in the oil that proves beneficial. ALA converts to essential fatty acids which is a beneficial supplement to the the plant based diet.
Olive Oil – is high in monosaturated fat yet low in saturated fat. A versatile oil having a smoke point range between low and high. Extra virgin means that is an even lower smoke point. Olive oil helps prevent the loss of calcium in bones and lower the risk of cancer and depression. Cooking Tip: The healthy cooking oil is great for marinades, salad dressings or garnish over your favorite foods.
Safflower Oil – is a flavorless oil that comes from safflower seeds. It reduces blood sugar and help to melt visceral fat. Visceral Fat is that hard to lose abdominal fat, or stubborn fat. The high smoke point means it is for frying. Cooking Tip: If you use it for baking, you will have to substitute a third cup of oil for every half cup of butter.
Avocado Oil – You will fall in love with this heart-healthy vitamin E rich, anti-inflammatory fatty acid, cholesterol reducing cooking oil. Did you know that Avocado oil can lower your risk of heart trouble, strokes and cardiovascular disease with every drop? Use this versatile cooking oil for broiling, grilling, and pan roasting.
Coconut Oil – A healthy oil loaded down with healthy medium fatty chain acids. The fatty chain acids break down by the body resulting in higher energy levels. You can use this cooking oil for sautéing and baking. It is an antibacterial and antiviral compound which means it can destroy harmful pathogens in the body. Cooking Tip: Don’t like the taste of coconut oil? Chose the refined version. Same healthy benefits without the strong coconut taste.
Walnut oil – is a light, unrefined highly perishable oil. The delicate nutty flavor is ideal for after cooking flavor. You can add to salads, steamed vegetables. pastas and even desserts. Alternatively, it is a great source of omeg-3. Cooking tip: due to the low smoke point it should not be used for cooking.
Flaxseed & Wheat Germ Oils – rich in omega-3 and omega-6 which can help to lower high blood pressure levels. Being known as heatless oils they are ideal for salad dressings, dips and sauces.
Switching to healthy cooking oils for added nutrition to all your meals is the best thing you can do. It will make you feel younger and be healthier for years to come.