You have so many options when it comes to selection of cooking oil, especially when all manufactures claim that their cooking oil is the best! But it is not just a matter of choosing oil, it is about choosing oil that are healthy.
Here we will share with you some of the cooking oils that are easily available in the grocery store near you focusing on the two main factors: Healthfulness and Temperature sensitivity, as some oil lose their health benefit when heated. So, here’s a look at what oil has:
1) Olive Oil: very low in omega 6, high in flavonoids, it can raise HDL (the good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream. Studies on olive oil show that in spite of having fatty acids with double bonds, you can still use it in cooking as it is fairly resistant to the heat. The benefits of olive oil are many. Weight loss, blood sugar level, high blood pressure, cholesterol, cancer, arthritis — name it, and olive oil has a cure for it.
Buy olive oil is tin cans or dark glass bottles. Beware of phony olive oil.
2) Coconut Oil: High in good saturated fat and low in Omega-6. Coconut oil happens to be abundant in lauric acid, a type of saturated fatty acid that — although it does raise cholesterol level in body – but mainly it increases HDL, the healthy type of cholesterol that you want to be high. The chain length of saturated fats is another pointer of healthfulness. Coconut oil consists of medium chain triglycerides, which are used directly for energy by your body. Buy virgin and unrefined.
3) Sunflower Oil: The balance of fatty acids found in sunflower oil, including a good amount of linoleic acid, an omega-6 fat acid, which is very good. Although omega-6 fatty acids are typically considered “bad” cholesterol, they are still essential in the body. This oil is rich in vitamin E, which acts as an antioxidant in the physique. It has been directly connected to preventing heart disease and boosting your immune system. Some other health benefits of sunflower oil is its ability to improve heart fitness, boost energy, strengthen the immune system, improve your skin health, prevent cancer, lower cholesterol, protect against asthma, and reduce inflammation.
4) Butter: High in both bad saturated fat and Omega-6. This includes vitamins A, E and K2. It is intimately involved in calcium metabolism and low intake has also been associated with many serious diseases, including cardiovascular disease and cancer. This fatty acid has powerful effects on metabolism and is actually sold commercially as a weight loss supplement. Butter has been shown to have anti-cancer properties as well as lowering body fat percentage in human.
5) Soya bean Oil: Usually refined, deodorized and bleached. Unless organic, it’s probably genetically modified. Some of the health benefits of soybean oil include its ability to manage your heart wellbeing, lower your saturated fat, improve your immune system, reduce cognitive syndromes like Alzheimer’s disease, prevent osteoporosis, and advances growth, while also boosting eye and skin health.
6) Avocado oil: This is one of the healthiest cooking oils available. But if you’re like most people, it’s this oil that you’re probably not using. The avocado fruit is also loaded with high content of beta sitosterol. This compound has positive effects on blood cholesterol and helps lesser it by stopping the captivation of cholesterol in the intestine. It helps lower the blood pressure and cancer prevention.
7) Palm Oil: Palm oil is derived from the palm fruit. It consists mostly of saturated and mono-unsaturated fats, with small amounts of polyunsaturates .This makes palm oil a very good choice for cooking. Palm Oil- Red, the unrefined variety is best. It is also rich in Vitamins E and other nutrients. Nevertheless, some concerns have been raised about the sustainability of reaping palm oil, seemingly growing these trees means less environment available for Orangutans, which are an endangered species.
8) Fish Oil: Fish oil is very rich in the animal form of Omega-3 fatty acid. A table spoon of fish oil can satisfy your daily need for very important fatty acids. The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is lacking in. However, due to its high concentration of polyunsaturated fats, fish oil should never be used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.