Choosing The Right Cooking Oil

 

We are now spoiled with a whole range of different cooking oils on our supermarket shelves. Together with different brands, there are those that are healthier. Advertisements will do their best to convince you to buy their product but you need to make the smart choice.

Cooking oil is a common item in a grocery shopping list, so it pays to understand your choice. However, choosing the most suitable cooking oil without understanding the composition can be a daunting task.

You first need to understand the different types of fats to assess which cooking oil is the best for you. Then consider certain medical conditions like blood pressure and high cholesterol. There are a number of healthy cooking oils giving you a wide range to choose from.

All the cooking oils have different flavours, shades of colour and smoking points. The difference makes them suitable for different recipes. While olive oil may be good for stir-fry and marinades, sunflower oil works better in baking.

People often relate oil to fat. The two types of fats present in cooking oil are the bad fats and the good fats. The bad fats include the trans-fats and saturated fats. Saturated fats raise cholesterol levels. The difference between the two fats is that the trans-fats also raise cholesterol but lower good cholesterol.

The good fats include the mono-saturated fats and polyunsaturated fats. The mono-saturated fats lower bad cholesterol and increase good cholesterol. The omega-3 fatty acids are amongst the poly-unsaturated fats and these fats lower all cholesterol.

Bear in mind that all oils have different smoking points. This means the capability of heating at high temperatures. The oils that can heat at higher temperatures are the better ones. Just before the oil starts smoking, it has reached the smoking point. Corn oil is one of the cooking oils that can heat at high temperatures without smoking.

 

Olive Oil

 

The 100% natural olive oil has four different varieties. It has been given so much importance in recent years. The better ones have higher smoking points.

The best amongst the four is the ‘extra virgin’ olive oil as it is the most natural with the highest number of antioxidants. This is the one that is extracted from the first pressing of the olive fruit. The one that is labelled as ‘virgin’ is extracted from the second pressing. ‘Pure’ olive oil goes through refining and filtering. The ‘extra light’ olive oil has a very mild flavour since it goes through maximum processing.

If your mind is linking high cholesterol to oil, you can say thanks to olive oil. It guards you from cardiovascular disease by controlling bad cholesterol. Furthermore, studies state olive oil protects you from gastritis and ulcers.

 

Canola Oil

 

Made by crushing the rapeseed, the canola is also regarded as one of the healthier cooking oils. This is because it has the lowest content of saturated fats and it is high in mono-saturated fat. It reduces the risk of cardiovascular disease and is much cheaper than the olive oil.

The euric acid, a known toxin present in canola oil has caused much debate about the safety of canola oil. However the content is only 2% which is proved to be harmless. The United States Food and Drug Administration regard it as safe.

The canola oil is best for giving a lighter touch to your cooking and it has a rather bland taste. The oil will not alter the taste of your food. Therefore, it is an ideal choice for your baking needs. As for frying it works well because it has a high smoke point.

 

Sunflower Oil

 

The sunflower oil, one of the richest sources of vitamin E is derived from sunflower seeds and falls under the polyunsaturated fats group. This oil is believed to have medicinal properties by providing relief for constipation and certain skin ailments like acne.

It has a low odour and being low in trans-fat, studies state that it improves heart health by lowering the cholesterol levels.

 

Coconut Oil

 

Just as coconut oil is used for nourishing hair, there is a brand available for cooking as well. Although it is high in saturated fat, it is considered healthy in its own way. Research on coconut oil is rather controversial. Some reports state that it is best avoided due to the high saturated fat content.

Leading scientists have now come up with the findings that good saturated fats do exist in coconut oil. It contains 50% of lauric acid that has detrimental effects on a variety of microorganisms that include bacteria yeast and fungus. The capric acid coconut oil contains acts as a natural antifungal.

The health benefits of coconut oil includes healthy skin, immediate energy release, strengthens the heart, boosts immunity, has anti-aging properties and increases metabolism.

 

Flaxseed Oil

 

This oil, extracted from the flaxseed has a number of health benefits. It is beneficial to the nervous system, immune system and the cardiovascular system. Apart from being a good source of Omega -3 and Omega-0 fatty acids it contains protein, dietary fibre, Vitamin B6, manganese, zinc, phosphorous, copper, lecithin and lignan.

Other health benefits from the flaxseed oil include a relief to constipation and skin ailments. It also lowers cholesterol and regulates blood pressure. Lignan, which is a compound present in the oil is said to cure colon and breast cancer.

 

Macadamia Oil

 

Nutty in flavour, this oil is ideal for good health. The flavour does not evaporate even when heated at high temperatures. This oil is considered as a healthy option because it is free from trans- fatty acids and even if it is heated at high temperatures, there is no chemical alteration.

As a mono-saturated fat of approximately 80%, the macadamia oil acts as a wonder to nourish hair and replenish ageing skin. High in vitamin E, it is ideal for the hair as it is non-greasy.

 

Avocado Oil

 

Although the avocado oil is expensive, it continues to gain popularity due to its health benefits. Just like the avocado fruit itself, the avocado oil is also highly nutritious. As a good source of vitamin E, it is widely used for nourishing skin and hair. The avocado oil is also rich in vitamin A and C. It is known to have anti-bacterial and antibacterial properties.

Just like olive oil, the avocado oil contains mono-saturated fatty acids. The flavour makes it ideal for salads and cooking seafood.

There are still a number of other different types of cooking oils like sesame oil, palm oil, peanut oil and grape-seed oil. Every one of them differs in some way. When it comes to choosing the right cooking oil, avoid the ones that contain trans-fat and unhealthy saturated fat. Partially hydrogenated vegetable cooking oils are also the unhealthy ones.

 

We are now offered the cooking oil sprays. To prevent food from sticking, these are good because you can avoid using large amounts of oil. The healthier olive oil spray is available in the spray form as well.

Just like most of your other groceries, cooking oils are best stored in a cool dark place to retain the freshness. They will loose taste and get stale when stored for long periods.

Fats are essential nutrients that are a part of your diet. However, just like carbohydrates and protein, the key is moderation. The right amounts are vital for a strong immune system and producing hormones but excess is just stored as fat.