What are the various types of healthy cooking oils that you must use?
HEALTHY COOKING OILS – Here are the best options and the healthiest types of oil that you must use when it comes to cooking.
In cooking your food, there are definitely a wide variety of oils to choose from. However, being smart on the type of oil you choose is what matters and more importantly, whether the food would stay healthy after having been cooked with it.
(See: HEALTHY FATS – What Are The Foods That Can Give You Healthy Fats?)
Oils are used in the following:
- making your own salad dressings, marinades, dips, and sauces
- to grill, sauté, stir fry, bake or roast foods
- to coat pans to keep your food from sticking
- to spread or drizzle on foods for flavor
- as a substitute for butter, margarine, or solid fats in recipes
According to a registered dietitian based on an article from Good Housekeeping, below are the oils considered to be the healthiest options in terms of cooking:
- Olive Oil – contains an abundant amount of healthy monounsaturated fatty acids and antioxidants which accordingly reduces the risk of medical conditions like cardiovascular disease and stroke. This is best for salad dressings and sautéing.
- Avocado Oil – comes from the flesh of pressed avocados and among the types that have the highest levels of healthy monounsaturated fats and low in polyunsaturated fats. This is best for frying, roasting, and baked goods.
- Flaxseed Oil – a vegan source of healthy omega-3 fatty acids and linked to lower blood pressure on persons with high cholesterol levels. This is best for salad dressings and drizzling.
- Walnut Oil – Wendy Bazilian, DrPH, RDN, says that this is “an excellent source of plant omega-3s (ALA) make its oil an excellent finishing ingredient to drizzle and pour on completed dishes”.
- Peanut Oil – it has different types which also gives the consumers a range of flavors to choose from being mild and sweet to strong and nutty. This is best for stir-frying and sautéing.
- Sesame Oil – this is rich in both monounsaturated and polyunsaturated fats but low in saturated fat. The sesamol and sesamin it contains are strong antioxidants and this oil can help lower blood pressure. This is best for sautéing, stir-frying, and frying.
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