I’m a very diet cautious person. I always check the nutrition data on anything I buy, and I usually do a bit of research on a product before I purchase it. Today I’ll talk about cooking oils which is something a lot of people neglect to pay attention too. A simple adjustment of oils aka. fats can have a huge impact on your health and body.
But isn’t oil just bad cause it’s mostly fat?
No. Fat in itself is not bad at all. It’s just the media making fat the bad culprit to promote low-fat products making you believe that. The same thing happened with carbohydrates, can you see the similarities the low carb campaign has with the low fat one. Fat are essential for your health and well being. But you need to choose the good fats over the bad ones.
The Bad Fats
|Saturated Fats||Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).|
|Trans Fats||Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).|
The Good Fats
|Monounsaturated Fats||Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).|
|Polyunsaturated Fats||Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.|
Today everyone seems to be getting healthy and going green. Unfortunately, if you are new to this lifestyle this will require research. A great proportion of what we consume is cooked with oil in some way, shape, or form.
The words diet or healthy and oil do not coincide well, at least that is what we have all been taught. Amazingly, there are plenty of oils that are in fact good for you. There are numerous oils that contain lower amounts of saturated fats and higher amounts of unsaturated fats, which the body needs.
1. Macadamien oil
Macadamien oil has trumped the crowds favorite olive oil. It is now known as the oil containing the most unsaturated fat making it the healthiest option. With it’s 85% unsaturated fat it beats olive oil which has around 77%. Macadamia oil is the non-volatile oil expressed from the nut meat of the macadamia tree and has become very popular in Modern Australian cuisine. It is an excellent frying oil due to its high heat capacity. Moreover, the oil has no trans–fatty acids and the rate of saturated fat is comparatively low. So, it is the best way of enhancing heart’s health. For sugar regulation and controlling diabetes, Macadamia Nut oil is highly used.
2. Olive Oil
Olive oil once known to have greatest amount of unsaturated fats known has been trumped but that doesn’t mean it ain’t healthy and a popular oil. This natural oil that preserves the taste properties and vitamins of
the olive fruit. Olive oil can be consumed freshly pressed then other oils. Studies show that olive oil is beneficial to assist those suffering from ulcers, gastritis, heart disease, and high cholesterol. Olive oil is best used
for Italian breads, salad dressings, and marinades. Olive oil contains in rought numbers 14% saturated fat, 12% poly unsaturated fat, and 74% mono unsaturated fats.
3. Canola Oil
Canola oil is made from the crushed seeds of the canola plant, this oil is an excellent source of the omega-6 fatty acid, linoleic acid, which the body can not produce. Canola oil is known to protect the heart by its effect on blood pressure, cholesterol, and inflammation. The light flavor and smooth texture is perfect for sautéing, grilling, stir-frying, baking as well as salad dressings, sauces, and marinades. Canola oil contains 7% saturated fat, 35% poly unsaturated fat, and 58% mono unsaturated fats.
4. Peanut Oil
Peanut oil; as suggested by its name, it is made from peanuts. Nutritionally speaking, this is not the best oil compared to the top 3, yet it is a popular choice. People with health issues relating to trans fats and saturated fats could benefit from this oil. With its high smoke temperature, peanut oil is ideal for frying and deep frying foods. Peanut oil contains 18% saturated fat, 33% poly unsaturated fat, and 49% mono unsaturated fats.
5. Rice Bran Oil
Rice bran oil is one of the world’s healthiest oils. This oil is made from rice which is a common food in all countries. Lowering cholesterol, fighting diseases, and fighting free radicals are just some of rice bran oils health benefits. The light and versatile oil is perfect for frying, sautéing, salad dressings, dipping sauces, and baking. Rice bran oil contains 20% saturated fat, 33% poly unsaturated fat, and 47% mono unsaturated fats.
Alright so we got some good oils now. I personally use the top 3 the most except olive oil. I’m not the biggest fan of olives so I tend to away from it. But Macademia and Canola is my favorites. But what oils should you avoid then? I’ll make it short and list a few bad oils that you should avoid at all cost. These are:
The following “bad” oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!
If you want to know in more detail why you should avoid these types of fat then read here.