The Healthy Kitchen: Cooking Oils

 When you are cooking your dinner what is a must have ingredient? Oil, but did you know that there are good and bad oils in regard to your health? Did you know that the smoke point plays a role in how healthy an oil is. Another thing that affects the health of an oil is how it is processed. Unrefined oils are healthier and less processed but more expensive. Refined oils tend to have higher smoke points. 

What are some of the best oils to use in cooking?

1. Olive Oil

The smoke point is approximately 350 degrees. It is versatile. Olive oil is rich in vitamin E, which is an antioxidant. It has oleic acid which may have anticancer and anti-inflammatory properties. Olive oil can also help with lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing. Olive oil contains heart healthy compounds and may help prevent conditions like obesity and type 2 diabetes. 

I personally love Spartan Valley Olive Oil from Springfield IL. It is a Greek product and is so good. I love to use it when popping popcorn. 

2. Avocado Oil

The smoke point is approximately 520 degrees. It is great for high heat cooking and frying. It has a neutral flavor making it a very versatile oil to use in sweet and savory dishes. The nutritional elements are similar to olive oil. Avocado oil has the same health benefits as olive oil but also may be beneficial in helping joint pain from osteoarthritis, post-meal blood sugar, and total cholesterol levels. 

I like the Chosen Foods Avocado Oil and Avocado Oil Cooking Spray. I use avocado oil for most of my cooking needs due to its neutral flavor except for certain things. I tend to use Olive oil in Italian dishes but avocado oil for most other things. 

3. Sesame Oil

The smoke point is approximately 410 degrees. It is high in the heart-heathy antioxidants and has been shown in one study to benefit those with type 2 diabetes with their fasting blood sugar. It works well for sauteing, general cooking, and in salad dressing. It has a mild nutty flavor. 

I don't use this one much, but I do like to use sesame oil when making Asian dishes and things like stir-fry. 

4. Safflower Oil

The smoke point is approximately 510 degrees. It is made from seeds of the safflower plant. It's low in saturated fat and contains a higher amount of unsaturated fatty acids. It you purchase one with at least 70% linoleic acid it could help reduce the risk of coronary heart disease. It has a neutral flavor that works well in marinades, sauces, dips, barbeque, and frying. 

I have never personally used this oil type. If you have, what do you think?

There are some honorable mentions where there is some controversy on whether they are good for you or not. Like coconut oil. It may be better than some other options, but it is not as heart healthy as the ones listed above. Canola oil is another one. The issue may be more in how the oil is being used and not necessarily in the oil itself. 

The bottom line, if you have any health conditions like me you may want to choose some of the healthier oil choices. If not, choose the oil you prefer. Just remember if you are using the oil to fry a bunch of food its ultimately not going to be very healthy.