Selecting the most nutritious cooking oil for your recipe can pose a challenge, as there are several options to choose from. Although olive oil remains a popular choice, numerous other cooking oils enriched with nutrients deserve a place in your kitchen.
Although the calorie and total fat content of most cooking oils is fairly similar in nutritional makeup, there are significant variations in their flavor, scent, and cooking characteristics.
The ideal healthy cooking oil varies depending on the dish being prepared. Regardless of whether you’re roasting, sautéing, utilizing a cast iron skillet, or making a vinaigrette, there’s an appropriate cooking oil available.
What does “healthy cooking oils” mean
The Dietary Guidelines of USDA emphasize that oils play a significant role in maintaining a nutritious diet by acting as a primary supplier of vitamin E and essential fatty acids. Additionally, oils enhance the flavor of food and provide satiety.
Polyunsaturated and monounsaturated fats, commonly referred to as “healthy fats,” are abundant in oils and are recommended over saturated fats. Utilizing these unsaturated fats, as reported by SELF, can positively impact cholesterol and blood pressure levels while potentially decreasing the likelihood of heart disease and stroke.
Similar to other dietary fats, oils also contain a small amount of saturated fat (known as “unhealthy fats”). According to reports from SELF, excessive intake of saturated fat may have negative effects on cholesterol and heart health, as suggested by some research (but not all). It should be noted that human-produced trans fats are also considered unhealthy fats and have been prohibited in the United States due to their association with heart disease.
According to Yasi Ansari, M.S., R.D., C.S.S.D., who is both a national media spokesperson for the Academy of Nutrition and Dietetics and assistant director of performance nutrition for UC Berkeley Athletics, the fat composition of oils can differ significantly. Generally speaking, the more poly- and monounsaturated fats an oil contains, the more beneficial it is perceived to be health-wise, whereas oils with higher amounts of saturated fats are usually viewed as less healthy.
It’s always challenging to categorize foods as either “healthy” or “unhealthy” since nutrition is a multifaceted field, and people have varied notions of healthy choices. A diverse and well-balanced diet must have a place for all foods. Additionally, Cara Harbstreet, M.S., R.D., L.D., from Street Smart Nutrition, mentions other essential factors such as cost and availability that need consideration.
According to Harbstreet, canola and vegetable oils, although not the top contenders in terms of nutritional value, are easily accessible and fairly affordable in comparison to other oils. Despite having a lower quality fat composition when compared to olive oil, they still contain a significant amount of unsaturated fats and are low in saturated fats.
1. Canola oil
According to Elizabeth Ann Shaw, M.S., RDN, CPT, an adjunct professor of nutrition at Bastyr University, canola oil is unfairly criticized due to its connection to fried cuisine (such as deep-fried Oreos).
Indeed, due to its high smoke point of 400 degrees Fahrenheit and neutral flavor, Canola oil is an ideal choice for frying; nonetheless, it can be utilized for baking, roasting, and frying as well. Since its bland taste doesn’t add much to the flavor of your dish, chefs generally discourage using it for sautéing.
2. Extra-virgin olive oil
Many of us, including Lisa Sasson, M.S., R.D., a clinical professor of nutrition and food studies at NYU Steinhardt, are really passionate about extra-virgin olive oil. It is cold-pressed and rich in monounsaturated fats that are good for the heart. A high-quality bottle can give you a delightful culinary experience.
The only disadvantage of using extra-virgin olive oil, also known as “first press” oil, compared to regular olive oil is that it has a low smoke point (between 325 and 375 degrees Fahrenheit). Heating high-quality EVOO at high temperatures can adversely affect its flavor and nutritional value; therefore, it is best used for drizzling and finishing meals.
3. Pure olive oil
If you enjoy frying food with olive oil (and let’s be honest, who doesn’t?), it’s best to opt for the more processed variety rather than extra virgin olive oil, which is labeled as pure olive oil, refined olive oil, or light olive oil. This type of oil can withstand high heat up to 465 degrees Fahrenheit. Although some of its flavor has been removed during the manufacturing process, it’s a necessary compromise to ensure it’s suitable for intense cooking.
4. Avocado oil
Sasson states that for numerous home cooks in the U.S., Avocado oil is the latest addition. It contains almost similar amounts of heart-healthy monounsaturated fats to olive oil and has a neutral flavor and high smoke point (375 to 400 Fahrenheit).
Despite being pricier than highly processed oils such as canola and vegetable oils, this is an excellent option if you crave a higher smoke point and are willing to spend a little extra.
5. Vegetable oil
Canola oil and vegetable oil are related, as vegetable oil is frequently produced from a mixture of oils derived from plants such as soybean and canola. This oil is chemically refined, has a neutral taste, is adaptable, inexpensive, and features a comparable high smoke point of 400 to 450 degrees Fahrenheit, making it an excellent choice for high-temperature cooking.
6. Safflower oil
Despite its lower popularity, safflower oil is a versatile and beneficial oil. Its composition includes a high amount of monounsaturated fats, low levels of saturated fat, and a neutral taste, as well as a high smoke point.
With a smoke point of 510 degrees Fahrenheit, safflower oil has the highest smoke point compared to all the oils mentioned. Whether it is chemically processed or cold-pressed like olive oil, safflower oil will always have the same high smoke point.
7. Peanut oil
With its delightful nutty aroma and flavor, peanut oil is among the most palatable oils available. Sasson’s suggestion is to incorporate it into peanut butter cookies or incorporate it into stir-fries. Its high smoke point (450 degrees Fahrenheit) makes it suitable for frying foods like tempura. Furthermore, similar to vegetable and canola oil, it undergoes chemical processing and contains low levels of saturated fat.
8. Rapeseed oil
With a low saturated fat content compared to olive oil, this versatile oil is abundant in MUFAs such as oleic acid and PUFAs, which have a favorable omega-6 to omega-3 fatty acid ratio of 2:1.
Although the quality of rapeseed oil can be influenced by factors such as harvesting, storage, and extraction methods, it remains true that it contains the highest polyphenol content among seed oils.
The term ‘rapeseed oil’ is utilized in certain nations to indicate the oil type utilized for industrial purposes, while ‘canola oil’ denotes the edible cooking oil. Nevertheless, in the UK, ‘rapeseed oil’ is used for both types, and the term ‘canola’ is infrequently employed.
Rapeseed oil is a practical option for cooking methods such as sautéing, grilling, and baking when a flavorless oil with a high smoke point is required. Opt for cold-pressed rapeseed oil due to its improved fatty acid profile and elevated levels of protective polyphenols, carotenoids, and vitamin E.
9. Ghee (clarified butter)
Simmering butter removes moisture and separates milk solids, resulting in clear golden oil known as Ghee. Because of its low moisture and high saturated fat content, it has a high smoke point and long shelf life. Furthermore, it is a viable choice for individuals with lactose intolerance or a milk allergy since it lacks lactose and the milk protein casein.
Research indicates that when used at a temperature of 180C, ghee produces less harmful acrylamides than vegetable oils.
Ghee’s ability to withstand high temperatures makes it appropriate for frying and roasting, but for baking, butter with its more subdued, delicious taste is preferable, unless you suffer from a dairy allergy or lactose intolerance.
10. Coconut oil
Despite being labeled as an oil, coconut is essentially a fat that transforms from solid to liquid just above normal room temperature. Its distinct flavor and texture gives rise to a one-of-a-kind mouthfeel which may not be well-suited for every dish. Since coconut oil is mainly made up of saturated fat (92%), it has gained a great deal of attention owing to its comparatively high concentration of medium chain fatty acids.
Although coconut oil has a higher resistance to oxidation due to its high saturated and low unsaturated fat composition compared to unsaturated oils like olive and sunflower oil, its utilization in prolonged or deep fat frying may result in the generation of hazardous substances such as polycyclic aromatic hydrocarbons due to its relatively low smoke point.
It is recommended to opt for virgin coconut oil due to its extraction techniques that yield increased levels of antioxidants such as vitamin E and protective phytonutrients. It is advised to use this oil sparingly in one’s diet as it has a high saturated fat content, lacks essential fatty acids like linoleic and linolenic acids, and has a relatively low smoke point. It is most suitable for sautéing and baking.
11. Red palm oil
Red palm oil is derived from the fruit of the oil of the palm tree but is not to be confused with palm kernel oil which comes from the seed of the same plant. The latter is widely used in processed foods, has been stripped of its antioxidant properties and has a yellowish-white color.
Despite having a high amount of saturated fat, red palm oil is minimally processed which allows it to preserve its carotenoid and vitamin E levels. These nutrients are believed to contribute to the potential benefits of red palm oil in lowering the risk of atherosclerosis and high blood pressure. Additionally, red palm oil does not contain trans fats and the majority of its saturated fats are of the medium chain type.
Red palm oil is a healthier alternative to palm oil due to its minimal refinement and heightened retention of protective nutrients. Although it contains a notable amount of saturated fat (less than that of butter), it remains stable at high temperatures, thereby making it an excellent option for roasting and frying.
12. Sesame oil
Produced from uncooked, crushed sesame seeds, sesame oil is a familiar ingredient in Asian cuisine. Its taste is neutral, and it has a relatively high smoke point. Sesame oil is abundant in dynamic components that possess anti-inflammatory and antioxidant traits.
Produced from the seeds of grapes, this oil is high in poly-unsaturated fats including linoleic acid and vitamin E. Few studies have been conducted to assess the health implications of grapeseed oil, although it may have benefits for cardiovascular healthand insulin management.
Unless the product specifically states how it was processed you should assume it was extracted using chemical solvents. With a moderately high smoke point and a neutral flavor grapeseed oil may be used for sautéing and baking.
Being vegetable in origin, this oil is high in poly-unsaturated fats and most notably the omega-6 variety. This type of fat is susceptible to oxidation so it doesn’t store well, is easily damaged at high temperatures and by repeated use.
Refined vegetable oils may be suitable for single use frying, sautéing as well as baking.
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