BEAUTY

How to Choose the Right Oil to Cook With—and Why It Matters



Unsaturated fats can lower cholesterol levels, reduce the risk of heart disease, and help control blood sugar levels. These fats are liquid at room temperature and should be your cooking go-tos.

Saturated fats come primarily from animal products, and eating too much of them can increase your risk for heart disease. According to the most recent Dietary Guidelines for Americans, saturated fats should account for no more than 10 percent of your daily calories. No need to pull out a calculator every time you eat; just consume these fats sparingly.

Smoke point is the temperature when fats begin to break down. When fats are heated past their smoke point, beneficial nutrients are destroyed and damaging free radicals are produced. So make sure to pair the oil you’re using with your cooking method.

RELATED: 13 Healthy High-Fat Foods You Should Eat More

Extra Virgin Olive Oil (EVOO)

Type: Unsaturated

Flavor profile: Robust with buttery, fruity, grassy, or peppery notes

How to cook with it: Low smoke point. Use for drizzling, dressings, marinades, lower-temperature sautéing, roasting, and baking.

Pros: May reduce risk of heart disease and stroke, and helps maintain healthy cholesterol levels.

Cons: Expensive.

RELATED: 6 Ways You're Using Olive Oil Wrong

Coconut Oil

Type: Saturated

Flavor profile: Sweet, nutty

How to cook with it: Low smoke point. Use for lower- temperature sautéing, stir-frying, roasting, and baking.

Pros: A vegan alternative to butter.

Cons: Health claims have little scientific support.

RELATED: Coconut Oil Sales Plummet as Everyone Realizes What We've Been Saying All Along

Butter/Ghee*

*Ghee is butter that has been simmered to remove water and strained to remove milk solids.

Type: Saturated

Flavor profile: Rich, nutty

How to cook with it: Medium (butter) to high (ghee) smoke point. Use for sautéing, stir-frying, grilling, baking, roasting. Ghee can also be used for frying.

Pros: Ghee is virtually lactose-free.

Cons: Should be used in moderation, as too much saturated fat can raise cholesterol levels and increase the risk of heart disease.

RELATED: What Is Ghee and Is It Really Better Than Butter?

Canola Oil

Type: Unsaturated

Flavor profile: Neutral

How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.

Pros: May be highest in omega-3 fatty acids, which reduce inflammation and promote heart health.

Cons: May be highly processed. Cold-pressed, organic varieties are healthier but harder to nd and more expensive.

RELATED: Chipotle's New Keto, Whole30, and Paleo Meals Are The Best Thing About 2019 So Far

Peanut Oil

Type: Unsaturated

Flavor profile: Nutty, strong

How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.

Pros: Promotes heart health and is a good source of vitamin E, which reduces inflammation.

Cons: Can go rancid quickly, so needs to be used within a few months. Also, peanuts are a common allergen.

RELATED: Coconut Oil Stocks Drop by Half As Everyone Realizes How Unhealthy It Is

Avocado Oil

Type: Unsaturated

Flavor profile: Soft, nutty, buttery

How to cook with it: Very high smoke point. Use for frying, grilling, searing, broiling. Its flavor also makes it good for drizzling, dressings, and marinades.

Pros: Has a health pro le similar to olive oil, and the lutein it contains may improve eyesight.

Cons: Expensive.

RELATED: 9 Fruits You Can Actually Eat on the Keto Diet

Sesame Oil

Type: Unsaturated

Flavor profile: Robust, nutty

How to cook with it: Medium smoke point. Use for marinades, sauces, sautéing.

Pros: May lower LDL (“bad”) cholesterol and has potent anti- inflammatory effects.

Cons: Expensive, and can go rancid quickly, so needs to be used within a few months.

RELATED: 6 Omega-3-Rich Foods for People Who Hate Fish

Grapeseed Oil

Type: Unsaturated

Flavor profile: Tart, fruity

How to cook with it: Medium smoke point. Use for drizzling, dressings, marinades, roasting, baking, sautéing.

Pros: The vitamin E and oleic acid it contains may cut stroke risk. It’s also great for your hair.

Cons: Expensive, and can go rancid quickly, so needs to be used within a few months.

Vegetable Oil

Type: Unsaturated

Flavor profile: Neutral

How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.

Pros: Inexpensive, and has a longer shelf life.

Cons: This highly processed blend (primarily made with soybean oil) has little nutritional value and may be high in inflammatory omega-6 fats.

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter



Source link

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Most Popular

Carefree ,live your life just free,know what's everyone doing in there life for stay happy and healthy

no worries,no pain ,learn about health,fun,and live your life that you want or wish

Copyright © 2018 The Carefree Team. Join us on Social media

To Top