Which cooking oils offer the most health benefits. How do different oils compare in terms of nutritional value. What are the best oils for various cooking methods. Which oils have the highest smoke points for high-heat cooking. How can you incorporate a variety of healthy oils into your diet.

Understanding the Nutritional Profiles of Cooking Oils

Cooking oils play a crucial role in our daily diet, not only for their culinary applications but also for their nutritional value. Different oils contain varying proportions of fatty acids, which can significantly impact our health. The main types of fats found in cooking oils are saturated, monounsaturated, and polyunsaturated fats.

Saturated fats, primarily found in animal-based products and some tropical oils, have been associated with increased LDL (bad) cholesterol levels. On the other hand, unsaturated fats, which include monounsaturated and polyunsaturated fats, are generally considered heart-healthy options. These fats can help lower LDL cholesterol and reduce inflammation in the body.

• Monounsaturated fats: Found in high concentrations in olive oil, avocado oil, and some nut oils
• Polyunsaturated fats: Abundant in corn, soybean, and sunflower oils
• Omega-3 fatty acids: Present in flaxseed, walnut, and canola oils

Do all plant-based oils have similar health benefits? While plant-based oils are generally healthier than animal fats, they vary in their nutritional profiles. Some oils, like olive and avocado oil, are rich in monounsaturated fats and antioxidants, while others, such as flaxseed oil, are high in omega-3 fatty acids. The key is to choose oils that align with your specific health goals and dietary needs.

Olive Oil: The Mediterranean Superfood

Olive oil, particularly extra virgin olive oil (EVOO), has long been touted as one of the healthiest cooking oils available. Its popularity stems from its rich content of monounsaturated fats and powerful antioxidants, which contribute to its numerous health benefits.

Health Benefits of Olive Oil

Research has shown that regular consumption of olive oil can have significant positive impacts on health:

• Reduced risk of cardiovascular disease
• Lower blood pressure
• Improved cholesterol levels
• Anti-inflammatory properties
• Potential neuroprotective effects

Is extra virgin olive oil suitable for all types of cooking? While EVOO is excellent for low to medium-heat cooking and dressings, it has a relatively low smoke point compared to some other oils. This means it can break down and produce harmful compounds when used for high-heat cooking methods like deep-frying. For such applications, refined olive oil or other high-heat oils might be more suitable.

Coconut Oil: Controversial Yet Popular

Coconut oil has gained popularity in recent years, praised by some for its potential health benefits while criticized by others for its high saturated fat content. This tropical oil is rich in medium-chain triglycerides (MCTs), which are metabolized differently than other types of fats.

The MCT Factor

MCTs are quickly absorbed and metabolized by the body, potentially leading to increased energy expenditure and fat oxidation. Some studies suggest that MCTs may aid in weight management and improve cognitive function. However, more research is needed to fully understand the long-term effects of coconut oil consumption on overall health.

Can coconut oil be part of a heart-healthy diet? The high saturated fat content of coconut oil has raised concerns about its impact on cardiovascular health. While some studies suggest that the type of saturated fat in coconut oil may not be as harmful as once thought, major health organizations still recommend limiting its consumption and opting for unsaturated fats instead.

Avocado Oil: The Nutrient-Dense Option

Avocado oil is gaining recognition as a healthy cooking oil due to its high content of monounsaturated fats, vitamin E, and antioxidants. It also boasts a high smoke point, making it versatile for various cooking methods.

Nutritional Profile of Avocado Oil

• Rich in oleic acid, a heart-healthy monounsaturated fat
• High in vitamin E, an important antioxidant
• Contains lutein, which may benefit eye health
• Enhances the absorption of fat-soluble nutrients from other foods

How does avocado oil compare to olive oil in terms of health benefits? Both avocado and olive oils are rich in monounsaturated fats and offer similar health benefits. However, avocado oil has a higher smoke point, making it more suitable for high-heat cooking. Additionally, some studies suggest that avocado oil may have unique benefits for skin health and arthritis management.

Canola Oil: The Versatile and Economical Choice

Canola oil is derived from rapeseed and is widely used due to its mild flavor, versatility, and affordability. It has a balanced fatty acid profile, making it a popular choice for both cooking and food manufacturing.

Nutritional Breakdown of Canola Oil

• Low in saturated fat
• High in monounsaturated fat
• Contains omega-3 and omega-6 fatty acids
• Good source of vitamin E and K

Is canola oil as healthy as other plant-based oils? While canola oil is generally considered a healthy option due to its low saturated fat content and presence of omega-3 fatty acids, some concerns have been raised about the processing methods used to produce it. Opting for cold-pressed or organic canola oil may be a way to address these concerns while still benefiting from its nutritional profile.

Flaxseed Oil: The Omega-3 Powerhouse

Flaxseed oil is renowned for its high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. While it’s not suitable for cooking due to its low smoke point, it can be a valuable addition to a healthy diet when used in cold preparations.

Health Benefits of Flaxseed Oil

• May reduce inflammation
• Potential to lower blood pressure
• May improve heart health
• Could benefit skin health

How can flaxseed oil be incorporated into a daily diet? Flaxseed oil is best used in cold applications such as salad dressings, smoothies, or drizzled over cooked foods. It’s important to store it in a cool, dark place and consume it relatively quickly to prevent rancidity.

Nut Oils: Flavorful and Nutrient-Rich Options

Nut oils, such as walnut, almond, and macadamia oil, offer unique flavors and nutritional profiles. These oils are often used to add depth and richness to dishes, particularly in salad dressings and finishing oils.

Walnut Oil

Walnut oil is rich in omega-3 fatty acids and antioxidants. It has a distinctive nutty flavor that pairs well with salads and roasted vegetables. However, it has a low smoke point and should not be used for cooking.

Almond Oil

Almond oil is high in vitamin E and monounsaturated fats. It has a mild, sweet flavor and can be used for both cooking and cold applications. Its high smoke point makes it suitable for sautéing and baking.

Are nut oils suitable for everyday cooking? While nut oils can add flavor and nutritional value to dishes, they are often more expensive and have stronger flavors than neutral oils like canola or grapeseed. They are best used in moderation to enhance specific dishes rather than as a primary cooking oil.

Choosing the Right Oil for Different Cooking Methods

Selecting the appropriate oil for each cooking method is crucial for both flavor and health reasons. The smoke point of an oil, which is the temperature at which it begins to break down and produce harmful compounds, is a key factor to consider.

High-Heat Cooking

For high-heat methods such as deep-frying, stir-frying, and searing, oils with high smoke points are ideal:

• Avocado oil (smoke point: 520°F/271°C)
• Refined olive oil (smoke point: 465°F/240°C)
• Peanut oil (smoke point: 450°F/232°C)

Medium-Heat Cooking

For medium-heat cooking like sautéing and baking, the following oils are suitable:

• Extra virgin olive oil (smoke point: 375°F/191°C)
• Coconut oil (smoke point: 350°F/177°C)
• Canola oil (smoke point: 400°F/204°C)

Low-Heat and No-Heat Applications

For salad dressings, dips, and other cold preparations, you can use oils with lower smoke points and more delicate flavors:

• Flaxseed oil
• Walnut oil
• Extra virgin olive oil

How does the cooking method affect the nutritional value of oils? High-heat cooking can degrade the beneficial compounds in oils and potentially produce harmful substances. Using oils appropriate for each cooking method helps preserve their nutritional value and prevents the formation of unhealthy by-products.

Incorporating a Variety of Healthy Oils into Your Diet

To maximize the health benefits and culinary potential of cooking oils, it’s advisable to incorporate a variety into your diet. Each oil offers unique nutritional properties and flavors that can enhance different dishes.

Tips for Using Different Oils

• Use extra virgin olive oil for salad dressings and low-heat cooking
• Choose avocado or refined olive oil for high-heat cooking
• Add flaxseed or walnut oil to smoothies or use as a finishing oil
• Use coconut oil for baking or in small amounts for its unique flavor
• Experiment with nut oils in salad dressings or drizzled over roasted vegetables

Can mixing different oils provide additional health benefits? Combining oils can create a more balanced fatty acid profile and introduce a wider range of nutrients into your diet. For example, mixing olive oil with a small amount of flaxseed oil in a salad dressing can provide both monounsaturated fats and omega-3 fatty acids.

In conclusion, the healthiest cooking oil depends on various factors, including the cooking method, desired flavor, and individual health goals. By understanding the properties of different oils and incorporating a variety into your diet, you can enhance both the nutritional value and taste of your meals. Remember to use oils in moderation as part of a balanced diet, and consult with a healthcare professional or registered dietitian for personalized advice on incorporating healthy fats into your diet.

Pictures of the Healthiest Cooking Oils

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Journal of Nutrition: “Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil.”

Cartilage: “Management of Osteoarthritis with Avocado/Soybean Unsaponifiables.”

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Harvard Health: “Why not flaxseed oil?”

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International Journal of Fats andOils: “Virgin almond oil: Extraction methods and composition

Clinical Dermatology: “Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids.”

Food and Chemical Toxicology: “Olive oil stability under deep-frying conditions.”

Archives of Internal Medicine: “Olive oil and reduced need for antihypertensive medications.”

Nature: “Phytochemistry: ibuprofen-like activity in extra-virgin olive oil.”

American Journal of Hypertension: “Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension. ”

British Journal of Nutrition: “Long-term monounsaturated fatty acid diets reduce platelet aggregation in healthy young subjects.”

Nutrition Research Reviews: “The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health.”

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Sultan Qaboos University Medical Journal: “The Role of Vitamin E in Human Health and Some Diseases.”

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American Heart Association: “Healthy Cooking Oils.”

World’s Healthiest Foods: “Almonds.”

Expand your healthy cooking oil choices

Peanut, walnut, sesame, and other oils keep meals interesting.

By now you know that a healthy diet should focus mostly on plants — vegetables, fruits, legumes, nuts, and seeds. The same applies to cooking fats: stick to oils extracted from plants, such as olive or canola. You don’t have to limit yourself to those two; there’s a whole garden of options that can add variety and flavor your meals.

What’s in plant oils?

Plant oils are made of fatty acids. A small portion is saturated fat — the kind that can raise LDL (bad) cholesterol. The rest is a combination of polyunsaturated fats (famous for lowering LDL) and monounsaturated fats (such as oleic acid), which may have some ability to increase HDL (good) cholesterol. Both types of healthy unsaturated fat help fight inflammation.

The ratio of polyunsaturated and monounsaturated fat varies among oils. For example, olive, avocado, and safflower oils are high in monounsaturated fats; corn and soybean oils are high in polyunsaturated fats.

Some oils — such as soybean, canola, walnut, and flaxseed — are rich in a plant-based omega-3 fatty acid called alpha-linolenic acid (ALA), which may promote brain and heart health.

Which oil is healthiest?

The FDA allows oil makers to advertise the claim that daily consumption of oils containing 70% oleic acid, when substituted for oils high in saturated fat (like butter or coconut oil), may reduce the risk of heart disease. Similar health claims are allowed for soybean oil, because of its ALA content.

But you don’t need to consider a particular nutrient makeup when choosing a plant oil. “It’s not going to make a difference in terms of health, especially if you eat a healthy diet that includes nuts and fish; you’re already getting a mix of polyunsaturated and monounsaturated fats,” says Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of ­Public Health.

Keep in mind, though: Plant oils are healthy fats, but like all fats, they’re high in calories. One gram of fat has more than twice the number of calories as one gram of carbohydrates or protein. For each tablespoon of olive or canola oil you’re getting about 120 calories per tablespoon, so calories can add up quickly.

Cooking stability

One thing that differentiates various plant oils is their stability when used in cooking.

High heat causes molecules in oils to break apart, burn, become bitter, lose nutrients, and release smoke. Most oils have a “smoke point” between 400° and 500°. “You won’t reach that point unless you are heating oil very high to deep-fry food. You lose the oil’s health benefit when the high temperature breaks down fatty acids. Also, deep-fried foods absorb oil and add more calories to your meal,” Fung says.

Sturdy oils good for sautéing, stir-frying, or roasting foods include avocado, canola, corn, grapeseed, regular or light olive oil (not virgin or extra-virgin), peanut, rice bran, safflower, soybean, and sunflower oils.

Oils that have a low smoke point can lose flavor and structure quickly at high heat, so they’re better for drizzling on food or using in a salad dressing. These include flaxseed oil, extra-virgin or virgin olive oil, certain nut oils (almond, hazelnut, macadamia, pistachio, or walnut), and sesame oil. “Sesame oil is fragile. When I grew up in Hong Kong and we’d make noodle soup, we’d add sesame oil on top just before we ate it — not during cooking. That way the oil retained its flavor,” Fung says.

When should you use each one?

The type of plant oil you use depends on the dish and your preference. Some cuisines rely on certain oil flavors. For example, use

• almond, peanut, or sesame oil in Asian food
• olive or sesame oil in Middle Eastern food
• olive oil in Mediterranean food.

If you want a neutral oil that won’t overpower food, use avocado, canola, grapeseed, safflower, or sunflower oil. For a stronger flavor, try flaxseed or nut oil. A good way to experiment: try various oils in a salad or on bread.

Image: © WillSelarep/Getty Images

Eight Healthiest Cooking Oils and a Guide to Using Them – OilWorld.ru

Oils are also rich in polyunsaturated and monounsaturated fatty acids: they are most commonly referred to as “healthy fats” and tend to be eaten in larger quantities than saturated fats. As you know, unsaturated fats (found in fatty fish, seafood and some types of nuts) are the first helpers in the fight against high cholesterol and blood pressure, they also help reduce the risk of heart disease and stroke.

Like all dietary fats, oils also contain at least a small proportion of saturated (“unhealthy”) fats, which some studies have shown to be high in cardiovascular disease.

Oils can vary greatly in composition: the more poly- and monounsaturated fats in the oil, the healthier it is, and, conversely, the more saturated fats, the more harmful it is.

At the same time, product labels that indicate “healthiness” are not always accurate. Nutrition is a complex science: there is a healthy menu for everyone, and, in fact, any product can be in a balanced and varied diet. In addition, in this matter it is also important to take into account such factors as the cost of goods and their representation on supermarket shelves. For example, vegetable oil, although it does not have unique nutritional properties, is, compared to others, a fairly budgetary source of unsaturated fatty acids.

The most important factor in choosing a healthy vegetable oil is its burn temperature. When the oil is heated enough to smoke, it gives off an unpleasant bitter taste. What’s more, heating oil above its acceptable burning temperature can destroy the molecular structure of fatty acids and produce potentially harmful free radicals.

Fry : Opt for oils with a neutral flavor and a high burn point, typically around 190 degrees Celsius is the average frying temperature. Among these oils, the following can be distinguished: refined olive oil, avocado oil, sunflower, peanut and safflower oils.

Bake : Prefer neutral-tasting vegetable oils – choose something that won’t greatly affect the flavor of the dish you’re baking. On the other hand, some recipes specifically emphasize the delicate or rich taste of butter, such as when baking an apple pie in olive oil. It all depends on the taste you are after.

Refill : Definitely choose oils with a rich taste. In this case, the combustion temperature does not matter. It’s time to experiment!

With that in mind, let’s take a closer look at the most popular health oils and how to use them to get the most out of each individual type.

1. EXTRA VIRGIN OLIVE OIL, UNREFINED OLIVE OIL

Extra cold pressed oil with heart-healthy monounsaturated fats will delight your taste buds. There is only one problem with unrefined extra virgin olive oil, and that is a lower burn point than vegetable oil. If you cook food in such oil at high temperatures, then not only the special taste will disappear, but also useful substances.

Suitable for : Sauteing and dressing.

Not suitable for : Baking or frying food above 190 degrees Celsius.

2. REFINED OLIVE OIL

If you like to fry foods in olive oil, which is basically what everyone loves, then you should choose refined. The markings will help you navigate, look for the inscriptions pure olive oil, refinedolive oil or light olive oil. The burning temperature of refined olive oil reaches 240 degrees Celsius. The only negative is that refined olive oil does not have a particular subtlety of taste,

Suitable for : roasting.

Not suitable for : salad dressings.

3. AVOCADO OIL

Avocado oil has recently appeared in the kitchens of professional chefs and hobbyists. It contains heart-healthy monounsaturated fats (almost the same amount as olive oil), has a high burning point and a neutral taste. Avocado oil is more expensive than vegetable oils, however, if you need a quality product that can withstand high temperatures, and the price is not so important, then it can be a great alternative to other oils in your diet..

Suitable for : Roasting.

Not suitable for : Budget cooking.

4. VEGETABLE OIL

Vegetable oil is most often extracted from vegetable raw materials such as sunflower seeds, etc. It is versatile, chemically processed, has a neutral taste and a high burning temperature (204 – 232 degrees Celsius), and its price will not hit your pocket.

Suitable for : sautéing, baking, high temperature frying.

Not suitable for : Sauteing and salad dressing.

5. PEANUT BUTTER

Peanut butter has the most pronounced taste of all listed, and also has a pleasant nutty aroma. Nutritionist Lisa Sasson recommends adding it to peanut biscuits or using it as a quick frying oil. It has a high combustion temperature (232 degrees Celsius), so you can use it in the process of cooking in batter. Like vegetable oils, it is chemically processed and low in harmful saturated fats.

Suitable for : frying, sautéing and batter cooking.

Not suitable for : dishes that should not have a pronounced peanut flavor.

6. SESAME OIL

Sesame oil in the near future can seriously compete with other oils. “Sesame oil gives such a spice to the dish that a few drops are enough,” explains the nutritionist. It is most often used in Chinese and Japanese cuisines. What’s more, it’s a great substitute for peanut butter if you’re allergic to peanuts or don’t like the rich taste of peanuts. Like unrefined olive oil, it is cold pressed rather than chemically processed. Therefore, despite the lower combustion temperature (176 – 210 degrees Celsius), it is unrefined and has a bright taste.

Suitable for : Sauteing.

Not suitable for : dishes that should not have a strong taste and aroma of sesame.

7. LINSEED OIL

“This oil has a couple of interesting characteristics: first, it is high in omega-3 fatty acids. So you can use it in your daily diet if you don’t eat a lot of food rich in omega-3, for example, don’t eat fish,” says nutritionist Lisa Sasson. However, it is not suitable for heat treatment of products, since it absolutely cannot tolerate high temperatures and quickly oxidizes. Use it as a salad dressing and an ingredient in exotic sauces.

Suitable for : salad dressings.

Not suitable for : cooking.

8. COCONUT OIL

Some mistakenly think that coconut oil is the healthiest. Many believe that this miracle cure can restore skin and hair. “Contrary to its popularity and virtual halo, coconut oil contains the least healthy unsaturated fats and is not always affordable financially. In addition, it can be difficult to find it on supermarket shelves, ”the nutritionist clarifies.

Some research suggests that coconut oil is low in cholesterol and is a good substitute for butter or lard. In any case, it can be a good addition to a healthy diet.

For example, the soft creamy texture makes coconut oil a good replacement for butter during baking. In addition, the delicate taste of coconut can add zest to your baked goods. If you plan to use coconut oil for sauteing or frying foods, remember that it has a fairly low combustion temperature (176 degrees Celsius).

Suitable for : baking and sautéing.

Not suitable for : roasting.

What kind of oil to fry without harm to health, oil for frying – how to choose – April 1, 2022

Evgenia Gaeva

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The most important thing about vegetable and animal fats

Fats are an essential part of every person’s diet. If we evaluate the importance of energy sources entering the body with food, then fats take a confident second place, right behind carbohydrates.

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Physiological human need for fats:

• Children under one year old – 6 – 6.5 g/kg of body weight.
• Children over 1 year – 40 – 97 g/day.
• Men – 70 – 154 g/day.
• Women – 60 – 102 g/day.

It is important to understand that with dietary fats the body receives vitamins A, D, E, K, essential fatty acids, phosphatides, cholesterol, choline. In addition, fats improve the taste of food and make you feel full.

At the same time, edible fats are divided into two types:

1. animal fats : butter, beef, pork, mutton fat, etc.
2. vegetable fats : sunflower, corn, olive, soybean and other oils) .

To fully provide the body with all the necessary fat components, you need to combine both types of fats in your diet.

How to choose frying oil

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Fats and oils, consisting of saturated and monosaturated acids, are considered the most harmless for frying, including from the point of view of the release of toxic substances. These are refined oils that undergo special processing and are resistant to heat.

But unrefined vegetable oil contains unsaturated acids, which react with oxygen under the influence of high temperature and form dangerous compounds – free radicals. These compounds increase the risk of developing cancerous tumors.

At the same time, you should not completely refuse the use of unrefined oils, they are useful in their own way. For example, they reduce the risk of blood clots. Such oils are best used in the preparation of salads, without subjecting to heat treatment.

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Recommended frying oils:

• avocado oil;
• coconut;
• palm;
• rapeseed;
• refined flaxseed;
• olive;
• peanut;
• soy;
• refined sunflower;
• corn;
• ghee or ghee;
• cooking oil;
• creamy;
• animal (pork, beef) fats.

Non-recommended cooking oils:

• unrefined linseed;
• unrefined sunflower.

TOP 5 best oils for frying

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Before determining the best oils for frying, you need to get acquainted with such a concept as smoke point . This is the temperature at which the oil begins to smoke, burn, break down and become toxic, and therefore dangerous to consume. Must remember! The higher the smoke point, the better the oil is for frying.

1st place – Coconut Oil

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This oil is over 90% saturated fatty acids, making it resistant to heat. Coconut oil does not spoil for a long time, inhibits the activity of pathogenic microbes and contains lauric acid, which improves the cholesterol profile.

Coconut oil tastes good, and to get the maximum amount of vitamins and nutrients, it is recommended to take 1st pressing oil.

Smoke point: 172-230°C.

Storage conditions: coconut oil can be stored in the refrigerator or at room temperature (but avoid sunlight). True, its consistency depends on the storage temperature: if kept in a room, it will be liquid, if in the refrigerator, it will harden and become solid.

2nd place – ghee

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This is essentially regular butter, from which water and milk solids have been removed during the rendering process. Of the beneficial components of ghee, it is worth noting linoleic acid, which has anti-cancer and metabolic properties. It is 65% saturated fatty acids.

Smoke point: 190-250°C.

Storage conditions: -20 to +23 °C. The optimal container for storage is a hermetically sealed jar (for a refrigerator), a jar covered with gauze (at room temperature).

3rd place – avocado oil

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Due to the exotic nature of this type of oil, the popularity of this type of oil is not very high, but in the meantime, avocado oil is great for frying vegetables, meat and fish. It will protect your dish from the release of a carcinogen and saturate it with useful substances without changing the taste – in the process of frying, such oil will not acquire an unpleasant burnt aftertaste.

Smoke point: 270 °C.

Storage conditions: oil should be stored in a refrigerator or in a cool, dark place where the temperature does not exceed 5-10 degrees.

4th place – olive oil

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Saturated acids make up only 14% of the composition of olive oil, but it has a high smoke point, so it can be safely used for frying. Extra virgin olive oil should be used to fry foods with a high moisture content, such as vegetables. Foods that require a higher cooking temperature are cooked with refined olive oil.