How the Best Cooking Oil Add to Your Health

From peanut to walnut and olive, the market is flooded with options for cooking oils. 

But how often do you think of the oil in preparing your dishes?

While we consume over 204 million metric tonnes of oil globally, most of us hardly think of the healthiest cooking oil for our food. With a change in the cooking trend and a shift toward health, this blog explores:

• Cooking Oil x Health – How it Affects Your Health
• Factors to Consider Before Selecting Your Cooking Oil
• The Best Cooking Oils For Health – Our Healthy Suggestions

Continue reading as we understand more about the role of cooking oil in building good health. 

Cooking Oil x Health – How it Affects Your Health

Cooking oils are wonderful flavor enhancers and help our body absorb vitamins A, D, E, and K. They can contain saturated and unsaturated fats, each of which can affect your health differently. 

According to the American Heart Association, eating less saturated fat and more polyunsaturated and monounsaturated fats is related to a lower risk of cardiovascular disease and other leading causes of mortality.

When looking for a healthy cooking oil, doctors recommend choosing oils that are liquid at room temperature and avoiding those that are solid at room temperature, like palm oil and coconut oil, as well as animal fats like butter, duck fat, beef tallow, and lard as they contain large amounts of saturated fats.

Cooking oil also consists of Omega-6 and Omega-3 fatty acids, essential for human health. These fats are necessary because the body can’t produce them independently. 

Importance of Best Cooking Oil For Health

Not all cooking oils are created equally. Each has a range of smoke points or temperatures beyond which the oil molecules are no longer stable, and they break down to release free radicals.

These free radicals accumulating in our body can damage the DNA of our cells, increasing the risks of various diseases like cancer. Besides, oils that reach their smoke point release acrolein, creating an unpleasant burnt flavor. The airborne acrolein can also be dangerous to your lungs. 

Factors to Consider Before Selecting Your Cooking Oil

1. Smoke Point: Your oil’s smoke point is crucial to your cooking. Ensure you choose a cooking oil with a high smoke point, as it can withstand high heat and is suitable for frying or deep-frying.

2. Nutritional Value: Oils contain various healthy fats, vitamins, and minerals. Consider the nutritional value of the oil before you choose. The best cooking oils have high nutritional value and a high boiling point.

3. Processing methods: Processing is done to extract the oil from its source, and it affects the quality of the oil. Highly refined oils have a uniform appearance and are more reasonable. On the other hand, unrefined oils have a cloudier appearance and maintain a more natural flavor and color as they undergo minimal processing. 

4. Extraction methods: Unrefined oils contain more nutrients but have low smoke points as they are more sensitive to heat and may go rancid quickly compared to refined oils. Some refined oils are extracted using different chemical solvents, while others are made by pressing plants or seeds. Avoid chemically extracted oils and opt for ones that are made by pressing. 

5. Flavors: Each oil has its distinctive flavor and will affect the taste of your food. Some oils, like vegetable oil, are neutral in flavor, while others, like sesame, olive, and coconut oil, have a more pungent taste. Choose an oil that compliments the flavors of your dish. 

6. Dietary Requirements: If you have any specific dietary requirements, such as gluten-free or vegan options, make sure that you check the ingredients list of the oil before making a purchase. Some oils might contain animal products or allergens which might affect your diet. 

The Best Cooking Oils For Health – Our Healthy Suggestions

When you buy cooking oil, ensure that you pick the ones that are healthy for you. Keeping the same in mind, we’ve listed the best options and their nutritional value. 

Olive oil

Olive oil is high in monounsaturated fatty acids and antioxidants such as fat-soluble vitamin E, which promotes healthy nails, skin, and hair. 

Olive oil is classified as one of the healthiest cooking oils because of its numerous health benefits. It is best for salad dressings and sauteing. The smoke point of Extra virgin is 325-375°F, refined at 465°F. 

Nutritional Value (1 tbsp or 13.5 grams of olive oil):

Sunflower Oil

Sunflower Oil is a keeper, and it helps you create the perfect flavor without sabotaging your health. It’s light and has a beautiful buttery flavor, but the real value is that it is high in unsaturated fats and low in saturated fats. It is rich in oleic acid, a monounsaturated fat thought to be beneficial. 

Reports have shown that sunflower oil positively affects inflammation in the body and may support several aspects of cardiac health, such as blood lipid levels and balanced cholesterol. It is best for frying, sauteing, and grilled sandwiches. The smoke point for sunflower oil is 450°F.

Nutritional Values (1 tbsp or 13.5 grams of sunflower oil):

Peanut Oil

Peanut oil is made from the seeds of a peanut plant. The refined peanut oil is a budget-friendly option with a neutral flavor, making it versatile for preparing various dishes. On the contrary, unrefined or cold-pressed peanut oil has a strong, nutty flavor and aroma, which goes well with salads and spreads. 

A majority of peanut oil is monounsaturated fats! Different types of peanut oil are made using different techniques and offer a range of flavors, from mild and sweet to strong and nutty. It is best for stir fry and sauteing for its high smoke point. The smoke point for peanut oil is 450°F.

Nutritional Value (1 tbsp or 13.5 grams of peanut oil):

Avocado Oil

Avocado oil has a mild taste with a subtle buttery undertone. It can complement a wide variety of flavors and tastes. Avocado oil is packed with oleic acid, a beneficial unsaturated fat known to lower bad cholesterol levels, blood sugar, and blood pressure.  It is rich in lutein, which protects our eyes from sun damage and improves cognition. 

Avocado oil is also known for clearing out skin and reducing osteoarthritis. The quality and nutritional value of avocado oil depends on where the avocado was grown and how the oil was extracted. It is ideal for sauteing, cooking, stir-frying and broiling. The smoke point for avocado oil is 520°F.

Nutritional Value (1 tbsp or 13.5 grams of avocado oil):

Take Away!

• Some healthier cooking oils that withstand high temperatures include olive, avocado, sesame, and sunflower oil.
• Fish oil, palm oil, walnut oil, and flaxseed oil are those that you don’t want to use for high-heat cooking.
• Use your oil within a year of purchase for the best quality and flavor, as the quality and flavor degrades over time. 
• Don’t risk your health with a subdued cooking oil; get the most out of a good heart with cooking oils from Healthy Planet Canada. Visit today!