Which cooking oils are the healthiest?
What’s cooking lately with cooking oils? The debate over which cooking oils are healthy, which are harmful, and which oils are all hype has been heating up in recent years as medical experts and nutritionists have found that this golden elixir isn’t as good as gold in all its forms. With so many oils available and so many headlines about “good fats” and “bad fats,” it’s not always easy to know what’s lurking inside the liquid or how to pick the right one for your pantry. Making the choice more challenging is that fats have come under fire in the nutrition world with growing evidence that certain fats may be better for your health and heart. So, sink your teeth into the many kinds of cooking oils, the benefits of the best oils for your body, and which oils are a recipe for medical problems down the line to discover the good, the bad, and the ugly in cooking oils.
A taste of the various cooking oils
Oils do more than simply prevent food from sticking to a pan. These functional fats add flavor, moisture, texture, and aroma to elevate every meal. Beyond improving the taste and texture of foods and providing a satisfying feeling of fullness, oils also benefit your body by allowing nutrients from foods to be absorbed. See, oil adds a crispy crunch to fried foods and stir-fries, a zesty zing to dressings and marinades, moistness to brownies and muffins, and a caramelized sear to steaks and chicken. No matter whether a recipe involves searing, frying, baking, roasting, or sautéing, chances are that it calls for cooking oils. Cooking oils can be extracted from a variety of sources, including fruits, vegetables, legumes, nuts, seeds, and grains. But if you think that all cooking oils are the same, think again.
Benefits in the bottle
Beyond their basic uses in the kitchen, it helps to understand that all oils are fats, which are as important for your body as protein and carbohydrates. Each type of cooking oil is comprised of a specific ratio of fats. Some oils are made up of a larger amount of “good fats,” which include monounsaturated fats and polyunsaturated fats. And some are comprised mainly of “bad fats,” such as saturated fats and trans fats. Knowing the difference and replacing the bad with the good can benefit your overall health in the following ways:
- Supporting a healthy heart
- Lowering your risk of heart disease
- Reducing disease-causing inflammation
- Decreasing LDL (bad) cholesterol and triglycerides
- Providing antioxidants
- Promoting brain health
- Helping your body absorb certain nutrients
- Balancing blood sugar levels
The gold standard in cooking oils
Cooking oils are considered a pantry go-to, but you need to know which ones to go to when shopping at the store. You want to reach for cooking oils that contain more of the “good fats” that can benefit your body. But remember that healthy fats are still fats. And like all fats, they add a lot of calories and fat to your diet, with each tablespoon of cooking oil coming in at 120 calories and 14 grams of fat. They should be consumed in moderation. Your SignatureMD-affiliated doctor can help you determine a healthy amount for your needs and your goals. According to the American Heart Association, the cooking oils higher in “good fats” to choose and use include:
- Olive oil
- Avocado oil
- Canola oil
- Safflower oil
- Sunflower oil
- Corn oil
- Flaxseed oil
- Grapeseed oil
- Peanut oil
- Walnut oil
- Almond oil
- Hazelnut oil
- Soybean oil
- Vegetable oil
“Bad fats” to limit for good
Just as important as choosing healthy fats is staying away from the harmful ones. When you break down the facts on fats, the high amounts of saturated fats and trans fats found in certain cooking oils can stir up major health problems by raising bad LDL cholesterol levels and causing inflammation that can lead to heart disease and stroke. When you want to reduce your intake of saturated fat and avoid trans fat as much as possible, the unhealthy cooking oils to take off the table include:
- Coconut oil
- Palm oil
- Palm kernel oil
- Partially hydrogenated oil
With this helpful guide to the best cooking oils to buy and which ones to pass by at the supermarket, you’ll be able to cook with confidence by going for the gold.
Sources:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
https://www.health.harvard.edu/healthy-aging-and-longevity/expand-your-healthy-cooking-oil-choices