Cooking oil is very much a staple in many kitchens as it is used in cooking meals, from frying, deep frying, stir-fry, and what not. When cooking in high heat, you will need oils that are stable and won’t turn rancid quickly. For you to determine the oil’s resistance to heat, you will need to consider the degree of saturation of the fatty acids present in the oil.
Saturated fats are those that contain single bonds in the fatty acid molecules while monounsaturated fats tend to have one double bond. Polyunsaturated fats, on the other hand, have two or more double bonds. What you need to look for are oils that have healthy fats which are monounsaturated and polyunsaturated compared to those that have saturated or trans fats in them.
Since you will be avoiding oils that contain saturated or trans fats, you will need to do your research on the best oils for your health. You have olive oil, canola oil, palm oil and others all of which claim that they are good for your health and for your cooking. But which one should you get? Most of us are guilty of just picking up the first cooking oil that we see on the shelves without giving a thought as to where it was made of. Unfortunately, our choice for cooking oil can also influence our overall health.
Finding the best oils for cooking is important because what you use in preparing your food can also affect the quality as well as the taste of your meals. The good news is that there is no shortage of cooking oils today. It’s just a matter of finding the right one based on your needs and preferences.
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Who Needs Healthy Cooking Oils for Cooking?
Who needs the best oils for cooking healthy? If you need to start your weight loss journey, you might want to start with the oils that you are using when cooking. A good option would be to look for cooking oils that have monounsaturated and polyunsaturated fats since they are considered healthier fats compared to saturated and trans fats.
You should also consider switching to the best oils for cooking too if you want to stay healthy as you age. Using oils that have these types of fats can also be beneficial to your health especially in terms of heart health. Using oils that don’t contribute to building up in your arteries is much better than having to fry your food in oil that contains harmful types of fat that can elevate your cholesterol levels with constant use.
As a matter of fact, people nowadays should start reconsidering their use of best oils for cooking as there are safer and healthier choices available. Make sure that you experiment with the choices available because each has a distinct taste and smell that can affect your cooking.
What Are Healthy Cooking Oils?
What do you mean by healthy cooking oils, anyway? These best oils are those that have high resistance to heat whether low or turned on high. This means that they are less reactive to heat and won’t spoil or turn rancid quickly. The best oils for cooking are those that can deliver health benefits such as decent amounts of monounsaturated fats that can reduce your cholesterol level while improving your heart’s overall health.
There are several options for you to choose from such as canola, olive, safflower, sunflower, corn, peanut, and soybean or blends containing any of these ingredients. The blends of ingredients are usually sold as “vegetable oils”. You can also check for cooking sprays that have these ingredients because they are safe to use too. Specialty oils like grape seed, sesame, avocado, and rice bran are also good for your health and for cooking but they can be a bit expensive and more difficult to find.
The best thing to do when looking for the best oils for cooking is to go for those oils that have less than 4 grams of saturated fat per tablespoon and that there are no trans fats or partially hydrogenated oils present.
What Are the Benefits of Healthy Oils for Cooking?
What can you get out of the best oils for healthy cooking? You’re probably wondering why you need to put some effort into getting your hands-on cooking oils that don’t have trans or saturated fats. Well, there are several benefits that you can get from using healthy oils when cooking. Among these are:
It boosts metabolism – One of the benefits that you can get from the best oils for cooking is that it can improve your metabolism especially when you are overweight. Using vegetable oils, especially olive oil, can boost metabolism because of the phenolic compounds present. These compounds have antioxidant, anti-blood clotting, and anti-inflammatory properties that can aid in jump-starting your metabolism. This means that it will be faster for you to drop pounds compared to before.
It has omega-3 fatty acids – Another benefit to using healthy cooking oils is that you can get a decent amount of omega-3 fatty acids into your system. Omega-3 fatty acids cannot be synthesized within the body which is why it is important that you get these fatty acids somewhere else. Vegetable oils are one of the best sources of omega-3 which is why you should switch to them as much as possible.
It reduces the risk of breast cancer – What else can you get from the best oils for cooking? Studies show that using olive oil and other vegetable oils can help reduce your risk of breast cancer. Those who use butter or margarine in their cooking are at risk of developing cancer in the breast.
It minimizes the risk of heart problems – Using vegetable oils when cooking can also reduce your risk of heart problems as these oils can normalize your blood sugar, cholesterol levels, and the like.
It reduces LDL cholesterol – We all know that LDL cholesterol is the “bad” cholesterol which is the one that can put you at risk of heart problems. By switching to vegetable oils or healthy cooking oils, you will see a huge difference in your LDL cholesterol levels.
It doesn’t overpower the taste of other ingredients – Another benefit to using the best oils for healthy cooking is that they don’t overwhelm the taste of the rest of the ingredients that you are using in your meals. Some of these oils have vitamin E and Omega-6 both of which aid the body cells in retaining water.
What Are the Precautions of Healthy Oils for Cooking?
You’re probably eager to try out vegetable oils now that you have an idea of the health benefits that they come with. Well, you need to keep in mind that not all vegetable or healthy cooking oils are good for you. There are certain precautions that you need to take into consideration. For one thing, there are certain vegetable oils are considered unnatural especially processed seed oils. This is because they have high amounts of omega-6 polyunsaturated fats which are harmful to the body when taken in excess.
Another precaution to consider when it comes to the best oils for healthy cooking is that they might contribute to the inflammation in your body, especially when there are more omega-6 fatty acids than omega-3. If this is the case, you might feel different health issues because of the constant inflammation in your body. It is important that you weigh your options carefully when it comes to choosing cooking oils as much as possible. You don’t want to end up using the wrong kind of oil based on your needs.
What Are the Best Oils for Cooking?
It’s going to be a bit difficult looking for the best oils to use for your cooking especially when you are paying attention to your health. This is true especially when there are cooking oils that claim they are low in some types of fats but are high in other dangerous substances. For sure, you are looking for cooking oils that can contribute to your overall health which is why we have come up with some options for you to consider.
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Baja Precious Avocado Oil
Overview:
One option to consider the best oils is Baja Precious Avocado Oil. This healthy cooking oil is made from 100% pure avocado oil that is expeller pressed and completely natural. Compared to other cooking oils, this one has the highest smoke point which makes it a great addition to the kitchen. What’s more, you can use it for your hair and skin too as it is packed with antioxidants and other vitamins and minerals that can improve the quality of your hair and skin.
Pros
- It is made from 100% pure avocado oil.
- It has the highest smoke point compared to other oils.
- It can be used for hair and skin.
- It contains plenty of health benefits.
Cons
- Does not have a natural green colour.
Carrington Farms Coconut Cooking Oil
Overview:
You should also try Carrington Farms Coconut Cooking Oil if you are looking for the best oils to try in the kitchen. This coconut cooking oil is already in liquid form and is one of the best alternatives to olive, corn, and canola oil just to name a few. It still retains the benefits of traditional coconut oil except for the smell or flavor. This odorless and tasteless oil comes with high amounts of medium chain triglycerides or MCT. It doesn’t contain hydrogenated and trans fats, so it is completely safe to use.
Pros
- It comes in liquid form.
- This coconut oil retains the benefits of traditional coconut cooking oil.
- It is odorless and tasteless.
- It comes with MCT or medium chain triglycerides.
- It is free from trans and hydrogenated fats.
Cons
- Has strong scent and flavor.
Thrive Culinary Algae Cooking Oil
Overview:
If you are looking for the best oils for cooking, you might want to try Thrive Culinary Algae Cooking Oil. It is light and has a delicate flavor which means that it won’t overpower the rest of your ingredients. It contains 75% less saturated fat compared to olive oil and it has a high smoke point too which is up to 485 degrees. This oil is perfect for searing, sautéing, and others. You can use it for different meals and dressings too.
Pros
- It has a light, delicate flavor.
- It doesn’t overpower the taste of the other ingredients.
- It contains 75% less saturated fat compared to olive oil.
- You can use it for different cooking methods.
Cons
- It pops and crackles when introduced to high heat.
Healthy Harvest Non-GMO Sunflower Oil
Overview:
When it comes to the best oils for healthy cooking, you should try Healthy Harvest Non-GMO Sunflower Oil. As the name suggests, it doesn’t contain any GMO in the oil that can damage your health. It is not made with chemicals or hydrogenated fats too. It is naturally processed to ensure that the antioxidants from the ingredients used are retained. You will get to enjoy flavorful meals without worrying about its impact on your blood sugar, cholesterol level, and heart health because it is completely safe to use. Another plus to using this product is that it has a longer shelf life.
Pros
- It doesn’t make use of hydrogenated fats or chemicals.
- It contains high amounts of antioxidants.
- It has omega-3 fatty acids.
- It will make your meals more flavorful.
Cons
- The oil is a bit cloudy.
Kalapa Extra Virgin Coconut Oil Non-stick Cooking Spray
Overview:
When it comes to the best oils, you should consider Kelapo Extra Virgin Coconut Oil Non-stick Cooking Spray. It comes in a convenient spray bottle so that you will be able to spray this healthy oil on baking and cooking pans to create a non-stick surface. It is 100% natural and unrefined so you are getting the most health benefits from it. It makes use of organic ingredients, so it is safe to use for daily use.
Pros
- It comes in a convenient spray bottle for ease of use.
- It can be used on baking pans, frying pans, and the like for a non-stick surface.
- It makes use of organic ingredients.
- It is perfect for different types of cooking.
Cons
- The bottle itself is the problem as the spray doesn’t work very well.
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Our Choice for the Best Oil for Cooking
If you are looking for the best oils to use in the kitchen, you might want to start with Baja Precious Avocado Oil. What’s great about this oil is that it is made from all-natural ingredients that can make your meals healthier. It is expeller pressed so you are getting the whole benefits from avocado oil. There might be a slight taste of it which is why you should try experimenting with it in your cooking. It has the highest smoking point compared to others, so you don’t have to worry about your oil becoming rancid or get burned too much during cooking.
When it comes to the best oils for healthy cooking, you need to weigh your options carefully. Like it was mentioned before, not all oils are made the same. It is important that you figure out which ones are made to be healthy and which ones you should stay away from. With a bit of experimenting on your end, you’ll most likely end up with the right oil for your daily use.
