There are
many cooking oil and fat options out there, but which ones stay healthy after
using them to cook with? Oil contains:
1. Saturated
fats - have single bonds in the fatty acid molecule, and new studies have
proven that it is totally harmless and are a safe source of energy for humans.
2. Monounsaturated
fats – have one double bond and
3. Polyunsaturated
fats – have two or more double bonds.
Saturated fats and monounsaturated fats are resistant to heating however,
oils that are high in polyunsaturated fats should be avoided for cooking. Here is a brief outline about types of
cooking fat and then you can choose smartly.
Coconut Oil
This oil is basically the best oil for cooking. Scientific tests have proven that it is rich
in a fatty acid called Lauric Acid, which can improve cholesterol, help kill
bacteria and other pathogens. It can
also slightly boost metabolism and increases feelings of fullness compared to
other oils. Choose virgin coconut oil
when you find it since its organic and tastes great.
Butter
Real butter is good for you, it’s the processed margarine
that we should stay away from. Butter
is high in saturated fats, Vitamins A, E and K2 and also contains the fatty acids
Conjugated Linoleic Acid (CLA) and Butyrate.
CLA may lower body fat in humans and butyrate can fight inflammation and
improve gut health. Avoid using butter
for high heat cooking since the proteins and sugars it contains causes it to
burn. You can choose ghee or clarified
butter.
Olive Oil
This oil, which is well known for its heart healthy effects,
can raise HDL (good) cholesterol and lowers LDL (bad) cholesterol circulating
in your blood stream. Studies have
shown that even though olive oil contains fatty acids with double bonds it can
still be used for cooking since it’s fairly resistant to heat. Choose quality Extra Virgin Olive Oil and
store in a dry, dark place to prevent it from going rancid.
Animal Fats – Lard, Tallow, Bacon Drippings
Depending on what the animal eats their fatty acid content
will vary. If the animals are grass-fed
there will be more saturated and monounsaturated fats in them. If they are grain-fed they will be high in
polyunsaturated fats. When using
animal fat choose from animals that have been naturally raised if possible.
Fish Oil
This oil is very rich in the animal form of Omega-3 fatty acids. The best fish oils are cod fish liver oil since its rich in Vitamin D3. This oil should never be used for cooking since its high in polyunsaturated fats.
Oils, which according to medical officials, should not be used, for cooking includes: Flax
oil, Peanut oil, and Canola oil. Other
oils, which have been linked to heart disease and cancer and should never be
consumed include: Soyabean Oil, Corn Oil, Grapeseed Oil, Safflower Oil,
Sunflower Oil, Rapeseed Oil, Canola Oil, Cottonseed Oil, Rice Bran Oil and
Sesame Oil. Practice reading labels to
avoid buying items which contain any of these oils.
Whichever one you choose store in a cool, dry dark place and
screw the cap on as soon as you’re finished using them.
