All About Oil: Choosing the Healthiest Cooking Option

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

High Protein Diets: Good or Bad?

Lose weight while feasting on steak, burgers, cheese, and bacon? All without feeling hungry? What’s not to love? Meat lovers have flocked to high-protein, low-carb plans like Atkins, Zone, Protein Power, and Sugar Busters. While these diets can work, you need to carefully consider the risks and rewards before deciding if one is right for you.

How Much Protein?
Protein may be half of your day’s calories. Most of this extra protein comes from animal sources like meat, eggs, and cheese. Often, these diets severely restrict foods like cereals, grains, fruits, and vegetables. Do they work? Research says yes.

How Do High-Protein Diets Work?
When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs; the body begins burning its own fat for fuel -- a state called ketosis. This may make dieting easier because you feel less hungry. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations

Are High-Protein Diets Safe?
Medical experts don’t agree. The American Heart Association doesn't recommend high-protein diets. Too many fatty meats and dairy foods can raise your cholesterol and risk of a heart attack. Not eating vegetables and grains robs your body of fiber and critical nutrients. However, high-protein diets can help fight obesity. A more moderate diet, which cuts fat but doesn’t cut too many carbohydrates, may work safely.

Starting a High-Protein Diet
Be choosy. The most nutritious high-protein plans are low in fat and include some carbs. Avoid extreme plans, with huge helpings of fatty meats and not many vegetables and grains. Your doctor may be able to steer you to better plans.

Say Hello to High-Protein Beef 
Nothing says protein like a nice juicy steak. And if you choose a lean cut, you will get all of the protein with far less fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast. 

Think White Meat 
Chicken and poultry pack plenty of punch in a high-protein diet. If you choose white meat you’ll get a lot less fat than if you eat dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat

Don't Overlook Pork
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. What's more, the cuts available today are 31% leaner than they were 20 years ago

Fish Offers Healthy Fats
Fish is a no-brainer -- it's loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon or tuna, are good choices. That's because the fat in these fish is generally the heart-healthy kind known as omega-3 fatty acids. Most diets don't contain enough of this good-for-you fat that may lower your risk of cancer, arthritis, and heart disease

Eggs Are a Cheap Form of Protein
Eggs do have a lot of cholesterol, but one a day is safe for healthy adults. The yolk has all of the cholesterol and less than half the protein, so you might opt for egg whites. But even if you eat the yolk, remember that only a small amount of the cholesterol in food gets into your bloodstream. Saturated fats and trans fats are more likely to raise your cholesterol levels.

Soy: It's High in Protein, Too
Tofu, soy burgers, and other soy-based foods are nutritious plant-based sources of protein. An added bonus: Eating 25 grams of soy protein daily may help lower cholesterol.

Beans: Full of Fiber and Protein 
Beans pack a powerful one-two punch -- they are loaded with protein and full of fiber. Along with protein, fiber helps you feel full longer and also helps lower cholesterol. One and a half cups of beans has about as much protein as 3 ounces of broiled steak.

Low-Fat Dairy 

Milk, cheese, and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced fat dairy products can help you keep calorie counts down.

Go Whole Grains, Go Fiber
Most high-protein diets limit grains, so make sure the grains you do eat are pulling their weight. Stay clear of white breads and pastas and choose their whole-grain cousins instead. Whole-grain versions are rich in fiber, which can be lacking in a high-protein diet. High-protein cereal or energy bars can give a quick boost, too. Just make sure they’re not high in sugar or fat.

Leave Room for Fruits and Veggies
Make sure you leave room for fruits and vegetables in a high-protein diet. These nutritious gold mines contain powerful antioxidants that aren't found in most other foods, and research suggests that people who eat plenty of fruits and veggies may lower their risk of cancer.

More Protein, More Risks?
The medical community has concerns about high-protein diets, especially when used long-term. Diets that are high in saturated fat and low in fiber, like many high-protein diets, can increase cholesterol levels and may raise the risk of heart disease and stroke. Other potential health risks when high-protein diets are used long-term include brittle bones (osteoporosis) and kidney disease.

This article was originally published at WebMD.com

Portion Control & Size Guide

We’ve all heard it before, portion control is another essential pillar to effective weight loss. If you’re like most of us and confused over how much is a good serving of each food, here’s a handy printable portion guide from WebMD.

Keep it with you whenever you’re eating out!

This guide was originally published on WebMD.com