Healthy Oils to Cook With
A common question I get is: what is the best oil to cook with? There are so many on the market- olive, canola, vegetable, avocado, sesame… the list goes on a long ways! When it comes to any kind of food choice, there aren’t really “best” foods… they are all just different, and can be helpful at different points depending on our needs. For example, you may want to use different oils when you are cooking at different temperatures, or cooking with different flavors. In this article I will break down health benefits of three oils I generally recommend to use, and how to cook with them.
Olive Oil
Rich in monounsaturated fatty acids (MUFAs): Olive oil is high in MUFAs, a type of heart-healthy fat. MUFAs can help to reduce bad cholesterol levels (LDL) when replacing sources of saturated fat like butter, ghee, coconut and palm oils.
High in antioxidants: Olive oil is rich in antioxidants, such as vitamin E and polyphenols, which can help to reduce damage caused by free radicals in the body. This may help to reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's disease.
Anti-inflammatory: Some components in olive oil have been shown to have anti-inflammatory properties, which can help to reduce inflammation in the body. Chronic inflammation is a known risk factor for many chronic diseases, including heart disease, cancer, and arthritis.
Olive oil is great eaten raw like in a salad dressing or with bread. It is also good to cook with at low and medium heats. Opt for extra virgin olive oil if possible. Recipe: Cumin Lime Slaw
Sesame Oil
Rich in unsaturated fats: Sesame oil is high in healthy unsaturated fats, including both MUFAs and polyunsaturated fats (PUFAs). PUFAs are also beneficial for heart health and can help to lower LDL cholesterol levels.
Antioxidant properties: Sesame oil is rich in antioxidants such as sesamol, sesamin, and sesamolin. These antioxidants can help to reduce oxidative stress in the body, which is a contributing factor to many chronic diseases.
Good source of vitamins: Sesame oil is a good source of several important vitamins and minerals, including vitamin E, vitamin K.
You can use sesame oil in a stir fry, noodle bowls, and even try it in vinaigrettes as a unique substitution for olive oil. Toasted sesame oil has a very strong, nutty flavor. Recipe: Egg Roll in a Bowl
Avocado Oil
Rich in healthy fats: Avocado oil is high in MUFAs and PUFAs
High in antioxidants: Avocado oil is rich in vitamin E
Anti-inflammatory properties: Avocado oil contains phytonutrients such as phytosterols and carotenoids, which have anti-inflammatory properties.
Helps absorb nutrients: Avocado oil, just like other oils, is a good source of healthy fats. Fats help to increase the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.
Avocado oil has a mild taste and high smoke point, making it suitable for cooking at high temperatures, such as frying and grilling. Recipe: Roasted Balsamic + Garlic Brussels Sprouts
