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10 Best Cooking Oils For Your Health According To Science


10 Best Cooking Oils For Your Health

There are so many varieties of cooking oilsin the market it’s easy to be confused by which ones are healthy and which ones aren’t. To bring things into perspective, oil is afat, and fat calories are still fat calories, no matter which type of oil you use.
But fat isn’t always the bad guy in yourdiet. Certain organs, like your heart, primarilyuse fat for energy, plus there are nutrients, like omega-3 and omega-6 fatty acids, thatyou can only get by eating fat. The proportion of the different types of fatsthat make up these oils can vary dramatically making them either less or more healthy.

In today’s video we will tell you aboutthe healthiest oils available in the market. From Avocado to Canola oil and many more. So let’s get started! Avocado Oil: Avocado oil is rich in monounsaturatedfat, about 70%. This is one of the highest levels of monounsaturatedfat among cooking oils, second only to olive oil. This helps in promoting healthy cholesterollevels in your body and also enhances absorption of some nutrients.

Plus it’s loaded with vitamin E, which canhelp to strengthen your skin and immune system. Keep in mind, it can be more expensive thanother oils and may be harder to find. It has a mild flavor similar to avocado, andcan withstand high cooking temperatures, making it one of the best oils that you can use forhigh temperature cooking, sautéing, grilling, roasting or using in salad dressings.

Almond Oil: Almond oil is made by expellerpressing the oil in ground almonds and is available refined and unrefined forms. Unlike most natural cooking oils, you canfind it in both bitter and sweet variations, making the oil quite versatile in cookingand preparation methods. It is rich in vitamin E, monounsaturated fattyacids, potassium and zinc. This is helpful in Increasing your healthyHDL cholesterol while lowering harmful LDL, supporting your immune function and liverhealth, alleviating irritable bowel syndrome, and also reducing colon cancer risk.

Almond oil is light, clean, and mildly sweetwhile the unrefined one has a nutty, toasty flavor with buttery undertones. Its high smoke point makes it best for stir-frying,roasting, grilling, and other high-heat applications. You can use unrefined for salad dressings,in dips, and to drizzle on cooked dishes.

Canola Oil: Canola oil was first developedin the 1970s after it was discovered from a plant that belongs to the mustard family. The plant underwent selective breeding tohelp improve the quality of the oil, and today it is among the most preferred oils for vegandishes. You may know this oil by it’s bad reputation,thanks to its association with fried food. But it is not only high in both forms of unsaturatedfat, it also has one of the lowest percentages of saturated fats of any oil.

It contains a neutral flavor thanks to lowamounts of erucic acid. Even when unrefined, canola oil exhibits ahigh smoking point, which makes it an ideal choice for meals that require heating to hightemperatures. Though it contains lesser amounts of antioxidantscompared to olive oil, it does have alpha-linolenic acid, a kind of omega-3 fatty acid.

Alpha linolenic acid may reduce inflammationassociated with arthritis, inflammatory bowel disease, and cardiovascular disorders. However, canola oil is chemically processed,which can be a red flag for those of you trying to stick to an organic diet. For itsneutral taste, you can use it for baking, roasting, and of course frying, rather than salad dressings and sautéeddishes.

Extra Virgin Olive Oil: With high levels ofmonounsaturated fats and antioxidants, and a rich, luxurious flavor, there’s no wonderwhy extra virgin olive oil has become one of the most popular cooking oils. It is rich in polyphenols, antioxidant compoundsthat have anti-inflammatory properties.

Polyphenols have been shown to help preventcancer, as well as improve your cognitive function and memory. Since EVOO’s nutritional integrity is somewhatbroken down when cooked, the biggest health boost will result if you eat it at room temperature,as part of a salad dressing or drizzle it over the dish of your choice. It is also great for sautéing and low-temperatureroasting.
EVOO has a low smoke point that makes it difficultto fry or roast with above 375 degrees. Choose Virgin, also unrefined or Pure whichis a blend of virgin and refined oils for pan-frying, roasting, or baking.

Flaxseed Oil: Since the oil is more condensedthan whole flaxseeds, it provides a greater punch of omega-3s. Flaxseed oil is also a terrific option forindividuals suffering from high blood pressure, and studies show that supplementing with flaxseedoil on a daily basis can lower your blood pressure and have a cardio protective effect.

It is also high in alpha linolenic acid (ALA)which may reduce risk of diabetes, cancer, arthritis, osteoporosis, autoimmune and neurologicaldisorders. Keep in mind, It can go rancid very quicklyand even faster if you heat it, so make sure you store it in the fridge and only use itfor low temperature applications like dressing salads.
You may also drizzle it on oatmeal or cookedvegetables, and toss with quinoa or other grains.

Grapeseed Oil: This mild flavored oil, whichis made from the grape seeds discarded during the wine making process, has a huge percentageof polyunsaturated fat and a low percentage of saturated fat. Grape seed oil is high in vitamin E and antioxidantsand is known to deter harmful organisms.

Vitamin E is an essential nutrient when itcomes to your skin health, immune function and the prevention of oxidative damage tothe cells. In fact, a single tablespoon of grapeseedoil manages to pack in about 19 percent of the daily recommended value, making it a greatway to help meet your daily needs.

Studies have found consuming grape seed oilcan reduce systemic redness, and also improve insulin resistance in your body. Yyou have to pick cold-pressed or expeller-pressedchoices because other options involve chemical processing which introduces harmful polyaromatichydrocarbons into the oil.

In addition to being packed with heart healthyfats, grapeseed is also a great neutral oil for just about every kitchen task, from roastingto salad dressings. Tea Seed Oil: Also known as camellia oil,tea seed oil is extracted from the seeds of tea plants.
It is a powerful antioxidant that can protectyou against aging and reduce LDL or bad cholesterol and triglyceride levels. 

Tea seed oil is also rich in flavonoids likecatechins, a type of polyphenol that decreases the formation of reactive oxygen species orROS.
ROS can wreak havoc on your health. Catechins can also help to lower your bloodpressure, balance cholesterol levels, and promote vascular health. You will get similar benefits from the sameepigallocatechin gallate or EGCG found in green tea, as when you eat tea seed oil.

From boosting your immune system to reachingyour weight loss goals, tea seed oil will support your health and beauty from the insideout.
Tea seed oil contains special polyphenolslike triterpenes, saponins, and kaempferol shown in studies to lower inflammation andguard against oxidative stress. The high smoke point makes it incredibly versatilefor baking, sauteing, deep frying or even as a nutritious salad dressing.

Rice Bran Oil: Rice bran Oil contains vitaminE tocotrienols that can lower your LDL cholesterol, stem inflammation, and reduce cancer risk. It is also rich in vitamin K that plays animportant role in blood clotting, bone metabolism, and regulating your blood calcium levels.

It is extracted from the germ and inner huskof rice grains and most kinds are chemically extracted. When buying, look for cold-pressed varieties,which are not heated during extraction. It is light and clean, with a fresh, neutralflavor and delicate aroma.

You can use it for high heat stir frying,grilling, roasting or sautéing, or in dressings like mayonnaise when a neutral flavor is desired.
Unrefined Coconut Oil: Coconut oil is mostlysaturated fat, which makes it very stable. It also contains medium-chain triglyceridesor MCTs, which is a fat source that converts to energy more quickly.

As an added benefit, coconut oil containsan antimicrobial compound called lauric acid, which has also been shown to have beneficialeffects on cholesterol. Coconut Oil has also been shown to aid inweight loss. Unrefined coconut oil has a lower smoke pointand so it is well suited for shallow frying.

One important thing to note is that unrefinedcoconut oil imparts a distinct coconut flavor which many of you may not like. Peanut Oil: Your brain is mostly made up offatty acids, and you need plenty of it in your daily diet in order to keep performingtasks and thinking clearly.

Between all oils the cooking oils on this list,peanut oil has the highest monounsaturated fat content, at around half. Being high in monounsaturated fats, it isconsidered a brain food, improving your memory, mood and attention.

Unlike most other cooking oils, peanut oilcontains no cholesterol at all, and due to its high rate of phytosterols, studies haveshown it can lower cholesterol levels by 10-15 percent. Have you tried any of these oils? Which are your healthy go to oils? Let us know in the comments section below!


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