Not all oils are created equal, so when you cook, it helps
to know what to reach for. The amount of antioxidants and healthy fats vary
widely in different types of oils. So, too, do smoking points, which are important,
since cooking at a high temperature with an oil that has a lower smoke point
can produce free radicals and damage the oil's nutrients.
When shopping for cooking oil, read the labels carefully and
choose oils that haven't been refined chemically — look for descriptions like
cold-pressed, expeller-pressed, organic, or mechanically refined — to reap the
most nutrition benefits from each type, and check the ingredients to avoid
anything that is hydrogenated.
Find your favorite cooking oil below to see if
you are using it to your health benefit, and then check out our calorie
breakdown of oils to see how they stack up calorically!
Canola oil
Canola oil comes from the canola plant, a
variety of the rapeseed plant that was cultivated to produce rapeseed that is
low in uric acid, which has a bitter taste and which some believe to be toxic
in high quantities. Canola oil is high in omega-3 fatty acids, which help
reduce the risk of heart disease. If you're worried about canola oil's
controversial genetically modified history as well as types that may contain
low levels of trans fats, look for canola oils that are labeled organic.
Use for: The light taste and high smoke point of canola oil
make it a great all-around cooking oil.
Coconut oil
The health benefits of coconut oil are hotly
debated; while some claim that there isn't a lot of research to prove that
coconut oil's high saturated fat content is worth it, others look to studies
that have found that virgin coconut oil raises good cholesteroland prevents tooth
decay.
Use for: Coconut oil has a high smoking point, so use it
when you are cooking at a high temperature. You can also substitute the oil for
butter in many types of baked goods since it imparts a flaky, buttery-like
consistency — just remember that coconut oil contains more calories than
butter.
Olive oil
When it comes to oil, extra virgin olive oil
packs a nutrient-rich punch. It contains high levels of vitamins A and E for
healthy hair, skin, and eyes, as well as chlorophyll and magnesium. But what
most people know about olive oil is that it's high in healthy fats called
monounsaturated fats, which help lower bad cholesterol levels and your risk of
heart disease.
Use for: Extra virgin olive oil, which comes from the first
pressing of olives, is great for drizzling onto veggies or in salad dressings,
but not so much for cooking at a high heat, since it has a low smoking point;
use virgin (from subsequent pressings) for cooking things at high heat, or opt
for another oil.
Peanut oil
Oil made from peanuts also protects your heart,
since it contains resveratrol, the same compound found in red wine.
Use for: It may not be the healthiest cooking technique, but
if you're planning on an indulgent fried-food day, use peanut oil. It has a
higher smoking point than many oils, meaning less oil will be absorbed by your
food while you fry.
Vegetable oil
Oils labeled as vegetable oil are usually
blends (often containing soybean oil), so their health benefits vary. Soybean
oil is high in monounsaturated fats but also contains a sizable portion of
saturated fats. When in doubt, choose oils that aren't a blend depending on
what type of cooking you're doing.
Use for: Depending on what type of cooking you're doing, use
vegetable oils for light sautéing or baking. Find out more about smoke points
and uses for different types of vegetable and other oils here.
Walnut oil
Like the nut it comes from, walnut oil contains
healthy polyunsaturated fats that can lower bad cholesterol. Those same fats
may even help lower your stress levels and blood pressure, according to a small
study.
Use for: Walnut oil is great as a salad dressing or for
other nonheated uses.
This article was originally published in FitSugar.com
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