Healthiest Oil to Cook With
Whether you’re frying, baking, marinating, or doing just about anything else in the kitchen, you’re going to need some oil. Oils and other fats are essential components of most great recipes, so it is important to choose the right one. Also, you want to make sure you are cooking with the healthiest oils possible since some of them have serious health issues associated with them.
One important thing to keep in mind when evaluating which oils are the healthiest is that different oils are useful for various recipes. For example, some oils are very healthy, but can only be used at low heat. If you cook at a higher temperature, they can oxidize, which introduces unhealthy components that should be avoided. This is why any good kitchen will have at least a few different oils, each with its particular use.
Not surprisingly, olive oil is one of the healthiest oils to cook with, but you do need to keep in mind that it is not intended for very high heat cooking. If you are careful, you can still fry with it, just go at a slightly lower temperature for a longer period. It is not as susceptible to burning or smoking as some other oils, but it is still good to be a little cautious. If you’re making a dish that requires oil to be placed on top of it or to be added in after being cooked, this is a great option here too.
Why is olive oil so good for you? First of all, it has been shown to raise the good cholesterol (HDL) and lower the oxidized version of the bad cholesterol (LDL). Olive oil improves your heart health and vascular system, which is critical.
Coconut oil is probably the best for you in the world. It is ideal for high heat cooking because it takes a lot to cause it to burn or smoke. More than 90% of the fatty acids in this oil are saturated, which accounts for its ability to stand up to the heat. At room temperature, it is a semi-solid, so it needs to be heated up just to melt, which is unlike most other cooking oils.
The list of health benefits associated with coconut oil is seemingly endless. Just to go over a few:
- Improve Cholesterol – The lauric acid in cholesterol has been shown to help improve your cholesterol levels significantly.
- Anti-Bacterial – Coconut oil can kill bacteria, which contributes to keeping your body healthier. This is perfect for fighting a broad range of issues including urinary tract infections, digestive issues, and more.
- Great for Alzheimer’s Disease – Those who have Alzheimer’s disease can benefit from consuming coconut oil. Studies have found that this oil can help the brain create its insulin, which can repair its function in some cases.
- Reduces Inflammation – If you have arthritis or some other condition caused by inflammation, this is an excellent oil for you. Studies have found that coconut oil can help to reduce or prevent inflammation.
These are just a few of the many significant health benefits of coconut oil, which makes it one of the best options to cook with. Coconut oil is not only excellent to cook with, but it also has many uses.
Avocado oil is another good choice and has a makeup similar to olive oil. It is typically used in similar cooking activities as olive oil, which makes it an excellent alternative for those who prefer the taste. Like olive oil, avocado oil helps to reduce the bad cholesterol and improve the right. It can also contribute to reducing the overall blood triglycerides, which is important for keeping blood pressure at healthy levels. It can be used for cooking at low to medium heat without a problem, and even higher heats in some situations as long as you watch it carefully.
Oils Not to Cook with
The above are great examples of oils that you can cook with which will not only meet the needs of your recipes, but also keep you healthy. Not all oils are good for you when you cook with them (even when they are good for you in other situations). Just to avoid confusion, here are some examples of oils that shouldn’t be used for cooking.
- Fish Oil – Fish oil is extremely good for you and can be used in many situations. If you’re cooking or baking, this is not a good option. It has a high concentration of polyunsaturated fats, which can become rancid and smoky when cooked.
- Flax Seed Oil – Flax oil is another option that is healthy when consumed at room temperature, but not good for cooking. Just like fish oil, flax oil is high in polyunsaturated fats, which can burn very easily.
- Canola Oil – If you’re looking to reduce processed foods in your diet, this oil should always be avoided. Canola oil is highly processed and shouldn’t be used for this reason.
- Nut Oils – Nut toils are a great option for many situations, but not when you need to cook with them. Due to the polyunsaturated fats, they will smoke and become rancid. This can also produce free radicals that are very unhealthy.
- Vegetable Oil – Just like canola oil, vegetable oil of all types are very highly processed and should be avoided. Some of them can stand up to the heat of cooking, but even in an ideal condition, they are still unhealthy.
With all the great options listed at the beginning of this post, there is really no good reason to use unhealthy, unnaturally processed oils in your cooking. Taking the time to select the right oil for the specific type of cooking you are doing will help ensure your dishes taste great and that those who enjoy them will benefit from all the great health perks of these oils.