Choosing A Healthy Cooking Oil

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.

HEALTHY COOKING