Cooking Oils 101: Health Benefits and Best Uses

Fats, fats, fats! Healthy fats, trans fats, bad fats – all the things we hear and have to consider when using cooking oils in our dishes. No wonder most people cringe when confronted with the choice on the shelves. Not to worry, we are going to explore the benefits and uses of various cooking oils and keep it simple enough to remember which is best for what.

The right cooking oil in your food will determine factors in your diet, from caloric intake per day to the downright dangerous compounds in others. Diet is as important as exercise. So it is no use hitting the gym every day when we are using the wrong kind of oils when preparing our food.

What are the Top 8 Healthiest Cooking Oils?

Here are some of the most popularly used oils to use in cooking and their properties. Take note that the smoke point of respective oils dictates the temperature by which the oil stops simmering and begins to burn. The quality and health benefits of oils also depend on how refined they are.

1) Olive Oil

At the front of the line, the old dependable favorite is olive oil. With a 375-degree smoke point, olive oil is good to sauté or roast vegetables or meat, as long as it is on low heat. Olive oil is very healthy in that it has anti-inflammatory properties and contains antioxidants, but it also makes for an excellent alternative to high-fat, salty salad dressing. When shopping for olive oil, it is best to opt for the extra virgin variety (green in color). Lighter oils are more processed and yield less nutrient-rich servings.

2) Coconut Oil

Another firm favorite is coconut oil. Long revered as a protective sunbathing substance and moisturizer for hair and skin, coconut oil is no stranger to the kitchen either. Like olive oil, coconut oil comes in ‘refined’ or ‘virgin’ varieties, depending on the specific use. If you want the health benefits of coconut oil, but detest the strong taste and smell of coconut, you may opt for a more refined version. The more processed version will have less particulate matter, which is more neutral in taste and smell.

Coconut oil has a smoke point of 400 degrees (Fahrenheit), which makes it ideal for frying recipes. The stronger essence of virgin coconut oil is best for baking because of the lower-heat applications of its nature. The solidity of room temperature coconut oil makes it a great alternative to butter, and with that flavor, it is bound to lend a natural coconut essence to cookies and cake.

3) Sunflower Seed Oil

Sunflower seed oil, like peanut and avocado oil, has a very high smoke point and pairs well with seared steak or seafood recipes. It has a delightful nutty flavor but is not the best option when you are watching those fat calories.

4) Vegetable Oil

Probably the most used in average daily rush kitchens is vegetable oil. Veggie oil is a combination of sunflower, soy, and canola oil, but this mix varies between brands. On the upside, this combination means that vegetable oil contains the best of the respective oils, although it’s customarily refined to a less healthy level. However, having a smoke point of 400 degrees is high enough to fry just about any food properly.

5) Canola Oil

Canola oil is also known as rapeseed oil as it is derived from rapeseeds. However, unlike most oils labeled as rapeseed, it has two toxic compounds removed and flourishes as a daily favorite. Because canola oil has no particular flavor, it is perfect for use in marinades or stirs fry. Just be sure to remember that the shelf life is about a year, so check the smell before you use any of those canola oil bottles.

6) Avocado Oil

Not only is avocado a wonder-fruit, as far as nutrients are concerned, but as an oil, avocado oil has star status as well. Although not well known, avocado oil is exceptionally diverse and boasts a robust 520-degree smoke point!

Additionally, it is rich in monounsaturated (“good”) fat. Meaning you can use it generously as a salad dressing or a nice steak of salmon, perhaps. Take note to store avocado oil out of direct sunlight. It can degrade and go rancid reasonably quickly.

7) Ghee

Only the lactose intolerant or lovers of healthy alternatives might know the name ghee. Although it is technically a butter, it can be used to fry and sear various dishes. It also has a high smoke point. Ghee is made by removing casein and lactose (milk solids), which is an advantage for people with an intolerance to dairy. It is a good source of omega-3 fatty acids and vitamins A and D.

8) Peanut Oil

Peanut oil is another ample bodied substance. Its heat-resistant properties make it a great promoter of fried chicken or potent crisps and French fries. Peanut oil is available in abundance, but unless you are planning to use a lot in a short amount of time, hold off on buying too much. It tends to go rancid pretty swiftly.

Also, note that it’s not advisable for use by people with nut allergies to use this oil.

Summary of Cooking Oils

No matter what your choice, always make sure that you do not overindulge in oils and butter. Even good fats in too large a quantity will yield undesirable health conditions. In moderation, these oils will improve any bland meal into a sexy feast of texture and taste.

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