The healthiest edible oils
How do different oils affect a healthy diet? Everything depends on the content of the oil. The oil gives a feeling of fullness and pleasure when eaten, but it also provides nutritional benefits. Fats are made up of fatty acids that act in a variety of ways, but they are key to the development of hormones, the transport and absorption of fat-soluble vitamins, and to help regulate body temperature.
Here are the healthiest edible oils.
The best all-round oil is olive oil. You can use it for almost all kinds of cooking. The healthiest type is extra virgin olive oil (EVOO). It can help you lower your blood pressure and fight inflammation. It reduces your risk of heart disease by improving the health of your blood vessels and preventing blood clots. Extra virgin olive oil is also packed with antioxidants that prevent cell damage.
Avocado oil can be used for cold (salads, dipping or smoothies) and hot (grilling, baking) dishes. Avocado oil is rich in oleic acid, which has many health benefits. When you eat with vegetables, it can increase the amount of antioxidants you take. It can reduce inflammation and symptoms of arthritis. And it can prevent you from catching gum disease.
Although the smoke point (the temperature at which it starts to burn) is too low for cooking, flaxseed oil is a smart choice for salads, dipping and smoothies. It helps you increase your omega 3 intake. Alpha linolenic acid (ALA) in flaxseed oil is good for the heart and can even lower blood pressure.
Saturated fat is low but monounsaturated fat is high (like olive oil). And it has phytosterols that can help reduce the amount of cholesterol your body absorbs. It is also a good source of omega 3 and is heart friendly.
It is high in monounsaturated fat and vitamin E. Refined almond oil has a high smoke point, so it’s good for high temperature cooking like frying.
You should not use it for high-temperature dishes, but the aroma of walnut oil is a delicious choice over vegetables or sauces. It contains a lot of alpha linolenic acid (ALA) that helps your heart and skin.
It is not as healthy as you might think. Coconut oil is mostly saturated fat and raises LDL cholesterol. It is bad for the heart and contains almost no vitamins and minerals. It is best to stick to unsaturated fats such as olives and canola.
If you decide to cook with peanut oil, refine the cold-pressed version. Cold pressed holds more nutrients like vitamin E, an antioxidant that helps protect your heart. Peanut oil also has a very high smoke point. It is therefore a popular choice for high temperature cooking.
It is the shortening of medium chain triglycerides (a kind of oil). You can add it to smoothies and salad dressings for a healthy oil increase. Research shows that it needs to be consumed less, but more research is needed.
The healthiest edible oils