The 8 Healthiest Cooking Oil | roxana_ac

The 8 Healthiest Cooking Oil


Oil is one of the most used products in all kitchens in the world. Therefore, when we go to buy one on the market we always ask ourselves what will be the healthiest oil.

We can verify that almost all of them are of plant origin. But, the fact that they are derived from certain vegetables does not mean that they are free of compounds that are harmful to health. Just as there are some that can provide great benefits to the body, there are also others that due to their chemical composition can be harmful when consumed in excess.

On the other hand, when using them in the kitchen, it must be taken into account that not all oils withstand the same temperatures. It is important to be careful when frying with some oils since when they are subjected to high temperatures they modify their chemical composition and can be harmful to health.

Olive Oil

Olive oil is considered the healthiest for cooking all kinds of food. It is composed of monounsaturated and polyunsaturated fatty acids that could be very beneficial for important functions of the body such as metabolism and circulation.

It is generally advisable to choose the one that is 100% extra virgin since it has not been subjected to refinements and preserves all its properties to the maximum.

When it comes to cooking it can be used at medium and high temperatures. Although refining is preferred at high temperatures since it supports them better. Its mild flavor goes very well in almost all types of dishes, although some believe that it could be too strong for making sweets.


Canola Oil

This oil was used for the first time in gastronomy in the 70s and is manufactured with the homonymous plant.

It is very versatile and can be used in all kinds of preparations. It has a mild and neutral flavor; it is used for baking, frying, and marinating. With two tablespoons you can fry or even make popcorn.


Peanut Oil

It is made with peeled peanuts, and it is very common in Asia to make typical dishes.

It has a slightly nutty flavor and is suitable for baking, sautéing, roasting, and for use in the deep fryer. You can enjoy homemade peanut butter by mixing a cup of peeled fruit and two tablespoons of oil.


Avocado Oil

Avocado oil has a very delicate flavor. It is rich in monounsaturated fats and allows the levels of good cholesterol to rise, against those of bad cholesterol, which fall. In addition, it reduces the accumulation of C-reactive protein, which inflames the blood.

It is light green in color, like the fruit, and can be used at high temperatures without inconvenience, since it has a greater resistance before it begins to be toxic. Therefore, avocado oil can be safely used and is ultra-versatile for any of your cooking needs.


Rice Oil

This oil is very common in India; it is also common in Japanese kitchens for its delicate flavor. It is extracted from the germ and inner husk of the rice, which is removed when the brown rice turns white.

This oil is an excellent choice for high-heat cooking, such as frying and roasting. In addition, by including it in the diet, it offers us a rich source of vitamin E and linoleic acids that benefit both the skin and the body in general.


Sesame Oil

This oil is common on menus in Korea, China, and India. It has a very special flavor, a smooth texture, and contains essential fatty acids such as omega 3 and omega 6.

It is usually used to enhance all kinds of foods, pouring it directly on them. However, this oil does not make frying, because being rich in polyunsaturated acids it can easily oxidize if it exceeds certain temperatures, thus releasing substances that are harmful to the body.


Flax or Linseed Oil

It is made with flax seeds. It has a good amount of alpha-linolenic acid, a type of polyunsaturated fatty acid that belongs to the group of Omega 3 and 6.

The good news is that these good fats are only found in flax oil or in fish such as salmon or hake. Therefore, it is perfect for those who are vegans or vegetarians, for example, as well as for those who do not like or do not consume too much fish.

This product supports our health, as it helps us lower cholesterol and triglyceride levels. Likewise, it improves blood pressure due to its contribution to Omega 6. We can use it in recipes of many types, for example, as a base to dress our salads, in recipes for rice, soups, and pasta, and even to prepare smoothies.


Walnut Oil

The last of these oils is walnut. It has ten times more omega 3 fatty acids than olive oil. This makes it really healthy oil.

However, do not use it too hot and that it never comes to a boil as it could cause an upset stomach. Use it to flavor your pasta, rice, or salads.


What are The Oils To Avoid?

Although their prices are very attractive, it is best to avoid oils that contain high levels of trans fat. This includes those fatty cooking products that contain hydrogenated lipids, such as margarine. Not only are they richer in calories but when heated they present a change in their molecular structure resulting in very harmful to health.

Industrial seed oils are not recommended either due to their extraction process, the use of solvents in the process, and their oxidative potential. They also have a very high content of omega 6 in relation to omega 3, which becomes a problem when the fat is oxidized.

These include soybean, sunflower, corn oil, etc. They are recommended to be used with caution and if possible not used for frying but for seasoning.

These oils may be the cheapest but we need to know how to use them to take care of our health.

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