What Are The Most Healthy Oils For Cooking
Americans are consuming high amounts of processed fats and additives from the oils we cook with every day. This increased intake of additives, as well as excessive omega-6 fatty acids, causes major dietary imbalances and raises the risk of many diseases. Luckily, when it comes to healthy oils for cooking there are a few swaps that you can make right away that will have a huge impact on your health.
Eat This: Olive Oil
Packed with healthy fats and antioxidants, olive oil contains endless health benefits. The monounsaturated fats in olive oil, making up 70% of the oil, are linked to reducing the risk of heart disease and stroke. Compared to many oils, olive oil contains lower amounts of omega-6 fatty acids. Consider choosing an organic extra virgin olive oil that has greater amounts of monounsaturated fats.
Be ware, not all olive oils are made the same. Some olive oils are cut with other oils like Canola oil. You also want to be sure to buy oils that are in dark glass bottles which prevent oxidation and potential chemical leaching from the plastic.
Unlike oils such as canola or rapeseed, extra virgin olive oil is less processed, preserving the nutrients that protect against inflammation and help fight against chronic disease. Additionally, the phenolic compounds in extra virgin varieties have antibacterial properties. It’s even been shown to fight a bacterium that can cause cancer.
For all its impressive benefits, this superfood is so easy to include in your cooking routine. Olive oil is an extremely versatile ingredient and maintains its distinct flavor. Here are three uses for olive oil that you can incorporate into your daily diet:
- Mix it into salad dressings or drizzle directly on your salad. Olive oil and
vinegar dressing is an excellent healthy option, and so simple to make. - Use it in sauces or marinades. For a fresh herb marinade, add rosemary, thyme, and red pepper flakes.
- Use as a replacement for butter or margarine, as a dip for sourdough bread.
Don’t cook with your olive oil. You want to keep it below 150 degrees Fahrenheit to prohibit high antioxidant content in the oil.
Eat This: Avocado Oil
One of the most healthy oils for cooking is Avocado oil. The great thing about Avocado oil is it can be heated up to 500 degrees Fahrenheit without damaging its chemical compound which makes it a great oil for cooking on the stovetop or in extra hot ovens.
Avocado oil is a natural oil that is pressed from the pulp of an avocado. Nearly 70% of avocado oil consists of oleic acid, a monounsaturated omega-9 fatty acid that is great for heart health.
Avocado oil is also a great source of lutein. Lutein is a carotenoid that is a beneficial antioxidant, which can enhance your immune system and protect you from disease, especially in reducing the risk of cataracts and macular degeneration, common age-related eye diseases.
Eat This: Coconut Oil
Coconut oil is also another healthy oil for cooking. There is some debate about coconut oil and whether or not the saturated fat in the oil is healthy. I personally believe that saturated fat has received a bad rep because of some misleading research findings by a very influential researcher named Ancel Keys.
Here is the truth, saturated fat found in fast-food is not good for you, but saturated fat found in natural coconut oil or grass-fed beef can be very healthy for you. Saturated fat does not increase cholesterol. If you’d like to learn more about saturated fat there is a great article by one of the leading Functional Medicine doctors, Dr. Mark Hyman.
There is also a great book by Nina Teicholz, called The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet which deep dives into the world of saturated fat, cholesterol, and heart disease. It’s a great read if you’re interested in learning more about why this subject became so confusing.
Coconut oil is great for sautéing or stir-frying, baking, and even drizzling on popcorn.
Not That: Vegetable Oil
On average, Americans consume more than 3 tablespoons of vegetable oil each day. Not only are we missing out on necessary nutrients for a balanced diet, but we are putting our health at risk. Although we need a balance of fatty acids in our body, the American diet consists of too few omega-3s, and way too many omega-6s, found in vegetable oil and other processed foods. High omega-6 fatty acid intake is thought to be one of the main contributors to the increase in inflammatory diseases.
Vegetable oil is often a blend of plant sources, such as sunflower, corn, or soy. It is highly processed and refined, treated with chemicals and bleach to improve the color and smell after extraction. If that isn’t enough to make the switch to olive, avocado, or coconut oil, vegetable oils oxidize when heated at high temperatures, releasing toxic byproducts that are linked to cancer, heart disease, and dementia.
Not That: Canola Oil
Research has found that canola oil promotes a build-up of amyloid plaques in the brain, a protein associated with memory loss in Alzheimer’s. Conversely, a diet enriched with extra virgin olive oil is shown to reduce the amount of plaque, improving memory in mice.
Not That: Other Oils
Other oils alongside Vegetable and Canola oil to avoid are:
- Corn Oil
- Soybean Oil
- Peanut Oil
- Safflower Oil
- Sunflower Oil
- Rapeseed Oil
- Grapeseed Oil
- Rice Bran Oil
Thankfully, you can immediately begin to reverse harmful effects by swapping out your oils starting today.
