Many people who enjoy cooking but are focused on a healthy way of life are afraid that using oil simply will not work. But there is good news! In this article, we will discuss a few healthy cooking oils to use in the kitchen.
Healthy Cooking Oils to Use
1. Extra-Virgin Olive Oil
The first healthy cooking oil that deserves recognition is extra-virgin olive oil . It is rich in fats that are heart-healthy, not to mention it tastes great.It is an excellent source of oleic acid (between 74% and 80%) and also has a small proportion (14%) of essential polyunsaturated fatty acids, vitamin E, and other antioxidants. This cooking oil is best used for drizzling and sauteing. It’s not recommended that you use EVOO for frying or roasting at a temperature that is over 375 degrees Fahrenheit.
2. Avocado Oil
Avocado is a much-loved cooking oil by those who promote a healthy lifestyle.It is packed with fat that is healthy for the heart, and it contains only 1.6 grams of saturated fat per tablespoon. This makes avocado oil a better choice over oil such as coconut oil that contains a higher amount of saturated fat.It also has lecithin, vitamin A, plus a high concentration of vitamin E and a substance called beta-sitosterol , which reduces blood cholesterol levels.
Another feature of avocado oil that makes it amazing is that it has a higher smoke point, meaning that is can be used for frying and temperatures up to 400 degrees Fahrenheit. It can be a bit expensive, but if you are okay with splurging a little, avocado oil is an excellent healthy cooking oil to use.
3. Safflower OilSafflower oil is a cooking oil that is high in omega-9 fatty acids, low in saturated fat, and has a neutral flavor. Another amazing thing about it? It has one of the highest smoke points when it comes to a cooking oil, as you can heat it up to 510 degrees Fahrenheit. Thus, safflower oil is an excellent choice for those who need a healthy cooking oil to use for sauteing and frying.As it is a product of brightly colored safflower seeds, it will brighten any dish.
4. Peanut Oil
The fourth cooking oil that can be utilized in a healthy way of life is peanut oil . One word of caution, however – peanut oil is highly flavorful and should be used only if you want your food to reflect a peanutty taste. We recommend using this one in Thai food, or even desserts such as peanut butter cookies.
5. Sesame Oil
Another flavorful cooking oil, sesame oil is one that proves a little bit goes a long way. It adds so much to a plate of food, and therefore, you don’t need to use a lot. It is cold-pressed rather than processed chemically, and it is excellent for sauteing. Just remember that it will make your food taste like sesame, so hold back if you do not want this flavor in your dish.
In conclusion, there are many healthy cooking oils that can be utilized in the kitchen for a variety of different needs and dishes. Cooking with moderate amounts of oil is fine and can also help satisfy your appetite more, but be careful not to overdo it because calories can add up quickly. Don’t feel that in order to maintain a healthy lifestyle you have to give up cooking oil altogether. You don’t! Try one or all of the cooking oils that we mentioned in this article and enjoy a delicious meal that you can feel good about eating.