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Healthy Cooking Oil: A Way for Healthier Living

Updated on Jul 23, 2021 by Jessica Parker
healthy cooking oil

Healthy cooking oil or vegetable oil is commonly used in frying, where it acts as a heat transfer medium and adds flavor and texture to foods. Good cooking oil should be stable under the harsh conditions of deep-fat frying, such as high temperature and moisture.

Vegetable oil falls under healthy cooking oils. Healthy cooking oil such as nut or vegetable oil contains less saturated fat and more polyunsaturated fat. It is also good for reducing the risk of heart disease.

Why is Healthy Cooking Oil Important?

A healthy cooking oil like vegetable oil enhances food flavor and offers a delicious taste to the food. It is also the primary carrier of essential nutrients that offers health benefits like growth, good metabolism, brain cells protection, and risk of heart disease. It contains high levels of good cholesterol and Omega-3 and 6 fatty acids. Good cooking oil is essential overall to benefit your body.

Types of Healthy Cooking Oil

Olive Oil

Olive oil provides fewer trans fats and bad calories, resulting in light and tasty food. It is high in monosaturated fats and protects your heart and body. Cooking food with olive oil allows you to indulge in your favorite finger-licking foods without much guilt. The smoke point of olive oil is 350 F and is ideal for cooked and baked foods.

Avocado Oil

Avocado oil is a natural oil that is extracted from the avocado fruit. It is a healthy alternative to other oils such as olive oil or coconut oil. It has a tropical, fruity, and nutty taste that mimics olive oil and can be used in place of olive oil during cooking. Avocado oil is extracted from the flesh of the avocado plant. The oil is popular with preparing different dishes. Avocado oil is highly nutritious and contains large amounts of monounsaturated fat and antioxidants and results in a healthier body and mind.

Sesame Oil

Sesame oil is a versatile oil. You can use it as cooking oil, herbal medicine, or as a cosmetic. You can also use it in many other ways because of its unique properties. It is a popular ingredient in various forms of cooking, like stir-fry and condiments. Its mild flavor makes it suitable for sauces, dressings, and desserts. It is also a key ingredient in many medicines.

Sunflower Oil

Sunflower oil, also popular as Rapeseed Oil, is an edible oil. It is extracted and produced from the plant rapeseed seeds. It is a member of the mustard family, which makes it suitable for use as a cooking oil. Sunflower oil has a light yellow color where the seed processes into powder or liquid form. It is popular in salad dressing, bread, and meat recipes. Sunflower oil has a nutty flavor and offers good flavor to the food.

Which Healthy Cooking Oil is Bad for You?

Partially Hydrogenated Oils

Partially hydrogenated oils increase the bad cholesterol (LDL) and lower the good cholesterol (HDL). This can harm your heart's health.

Palm Oil

Palm oil has a high saturated fat content as to other liquid oils. For example, palm oil contains approximately 34% saturated fat, and olive oil contains less than half. Saturated fats can increase the chances of heart diseases and other chronic illnesses.

Tips for Cooking with Healthy Oils

  • Healthy cooking oil is suitable for baking, stir-frying, and seasoning the griddle but not for complete cooking
  • Ensure to not let the oil go beyond its smoke point. In that case, throw the oil and start over
  • If the oil releases a foul odor, do not use it. The oil oxidizes if you store it for too long
  • It is advisable not to reheat the oil. This creates bad components in the oil
  • It is best to get smaller containers of cooking oil to avoid wastage. Online platforms like Amazon offer good deals on them during the sale season.

Key Takeaway

There are plenty of options to choose from with vegetable oils. It's essential to maintain their stability when cooking at high temperatures. It is also essential to choose the right pot or pan while cooking with healthy oils as the material may become hotter than the oil, leading to a fire. When oils are past their smoke point, they degrade and produce harmful compounds. Olive oil, avocado oil, coconut oil, sesame oil, and safflower oil are healthier cooking oils that can withstand higher cooking temperatures. BestViewsReviews rates and ranks popular and leading cooking oils based on packaging, benefits, and user satisfaction.

Rank #1 in Cooking Oils, Vinegars and Sprays

La Tourangelle Grapeseed Oil 25.4 Fl Oz

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Created with Raphaël 2.1.29.9010

Rank #2 in Cooking Oils, Vinegars and Sprays

BetterBody Foods 100% Pure Avocado Oil

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Created with Raphaël 2.1.29.6010

Rank #3 in Cooking Oils, Vinegars and Sprays

Nutiva Organic, Cold-Pressed, Unrefined Hemp Seed Oil

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Created with Raphaël 2.1.29.2010

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