When cooking adding healthy oils makes a difference and if you are on a weight loss journey the type of oil you choose will make or break you. I am here to introduce you to the ultimate guide to healthy oils.
As someone who grew more interested in what they consume, one of the biggest challenges was finding oil that I liked. Part of that process involved experimenting and seeing which oils were more suitable for what.
The first question is to ask yourself, what is the purpose of the meal I am creating?
Am I baking, sautéing, frying, or just as a drizzle? I grew up on a vegetable and canola oil which wasn’t the healthiest by was good for frying.
Depending on your purpose olive oil might be suitable for most tasks such as baking, or drizzling on salads, however, if you are frying you will need an oil with a higher smoke point which makes avocado oil a particular favorite.
Let’s talk about fats
Contrary to the previous notion about fats, they aren’t a bad thing. In fact, we need fats in a substantial amount for aiding cell growth, protecting the organs, and playing a role in the nutrient absorption of certain fat-soluble nutrients such as Vitamin A, D, E, and K.
According to Mayo Clinic, fats aid the body in feeling full after a meal, along with protein supports a healthy weight. In fact, fat has become so popular that many people have been following the keto diet, which is a high-fat diet.
Fat has been proven to be an essential part of the diet and has proven to be crucial when it comes to weight loss. Adding plant fat to your diet is a better alternative than saturated fats which can lead to heart disease.
What is the difference between plant fat and animal fat?
The biggest difference between plant fat and animal fat is the fact that plant fat is liquid at room temperature (except for coconut oil) and animal fat tends to be solid. Meaning that it has a tendency of clogging the arteries which leads to less blood flow and more cardiac issues.
Plant fat is a better alternative as it is loaded with monosaturated fats which have proven to reduce the risk of dying from any cause. A diet higher in polyunsaturated and monounsaturated fat has been proven to be healthier than that of saturated fats.
Healthy oils- Extra virgin olive oil
One of the most recognizable and widely used oils when it comes to healthy cooking. It is loaded with ample amounts of omega-3 and omega-6 fatty acids. The majority of its property consists of oleic acid which has been proven to have anti-inflammatory properties.
It is loaded with antioxidants and can help with reducing the risk of chronic diseases. It is has a low smoke point which means it’s not good for frying but instead can be used for baking, sauteing dishes, and drizzling on salads.
Healthy oils-Avocado oil
By far one of my favorite oil to use, it is extremely versatile and can be used for anything. Avocado oil like olive oil has many health benefits to the body and provides monounsaturated and polyunsaturated fats.
It helps to reduce cholesterol, is high in lutein, antioxidants, and helps with the absorption of other fat-soluble nutrients. It has a high smoke point, therefore, making it better for frying, but that’s not the only use and can be used for any other cooking need.
Healthy oils-Grapeseed oil
Originated from the pressed seeds of grapes and tends to have some of the properties that grapes possess, which include anti-inflammatory, antimicrobial, and antioxidant. Grapeseed seed oils contain antioxidants and have been proven to be skin-friendly.
I used to use grapeseed it all the time for everything until I found out it has a low smoke point and isn’t good for high temperatures. In fact, it is better for drizzling on salads, baking, and light grade cooking. Not only that has loads of cosmetic benefits.
Healthy oils-Sesame seed oil
Made from pressed sesame seed, which has culinary, medical, and cosmetic benefits. Like all plant fat, the sesame seed oil is loaded with anti-inflammatory and antioxidant properties, is good for the heart, and helps to improve blood sugar.
A good thing about fat is the fact that it helps with wound healing, this goes for all plant-based fats and as to why it’s a good reason to add them to your diet. The sesame seed oil has a nutty flavor and is ideal for sauteing food as well as drizzling over salads.
Healthy oils-Safflower oil
Safflower oil was derived from the safflower plant. It has a high smoke point that is good for high heat cooking. It has a neutral taste which makes it easy to be paired with any dish, combined with loads of polyunsaturated and monounsaturated fats which makes it heart-healthy.
This oil has many cosmetic benefits which are often used in conjunction with other plant fats has proven over time to improve the skin.
Healthy oils-Coconut oil
Coconut oil is very popular in the health and fitness community. There have been many yes and no about it, I previously stated that coconut oil tends to be solid and at room temperature which is different from all the other plant fats which are liquid.
Derived from coconut fruit which provides polyunsaturated and monounsaturated fat, increases good cholesterol, dental and skin health, and improving satiety. It has a moderate smoke point therefore it’s good for light to medium cooking.
Using coconut oil is at your own discretion and flavor depends on the type you use; virgin coconut oil has a more tropical coconut aroma versus refined which is neutral.
Healthy oils-Flaxseed oil
Made from flaxseed seeds. The health- promoting oil has many cooking and skincare benefits.
Like all the other plant fats flaxseed is loaded with omega-3 and omega-6 is heart-friendly and helps improve skin. In a recent study, flaxseed oil has been shown to act as a laxative to treat constipation and diarrhea.
Due to it being odorless it can easily be swapped for other oils. It doesn’t have a high smoke point and shouldn’t be used for cooking. It can be added to smoothies, dips and use in salad dressing.
Recommendations
It is better to invest in one that is versatile depending on your cooking needs. If you are someone who will be using high heat all the time it’s best to choose from the ones that have high smoke points.
However, if you are just using moderate heat then you can use any of the other oils, a better thing to do is to have two one that is of high smoke point and one that is of low smoke point. This way you can use the oil as per meal.
Oils to avoid:
- Vegetable oils
- Canola oils
Depending on the oil you choose it can be expensive. Therefore it’s important that you store the oils appropriately and use what you need and not more. They are a good investment as your health should be the first priority.