Health & Fit: How to Choose a Healthy Oil for Cooking - PressFrom - US
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Health & FitHow to Choose a Healthy Oil for Cooking

13:37  12 september  2019
13:37  12 september  2019 Source:   consumerreports.org

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Choosing a healthy cooking oil means avoiding modern, industrial seed oils , and using the fats and oils that our ancestors used. Oils for cooking and dressing are common food items, yet some are unhealthy and definitely to be avoided, and others are healthy .

Canola oil is a versatile and practical cooking oil that's not very expensive and can be used in a variety of ways, from baking and grilling to stir-frying and In a 2016 survey published in The New York Times, 72 percent of consumers rated coconut oil as a " healthy food" compared with 37 percent of nutrition

Fat isn’t always the bad guy in your diet. “Certain organs, like the heart, primarily use fat for energy, plus there are nutrients, like omega-3 and omega-6 fatty acids, that you can only get by eating fat,” says Qi Sun, M.D., Sc.D., an associate professor in the department of nutrition at the Harvard T.H. Chan School of Public Health. “Still, you need to be picky about which fats you consume,” he says.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

A stroll through the cooking oils section of the grocery store offers many options—coconut, corn, hemp, olive, walnut, to name a few—and all have roughly 120 calories and 14 grams of fat per tablespoon. So how do you choose a healthy oil for cooking?

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So how do you choose a healthy oil for cooking ? The proportion of the different types of fats that make up these oils —monounsaturated, polyunsaturated, and saturated—is what matters, and that can vary dramatically from oil to oil . Both monounsaturated and polyunsaturated fats—which make up the

10 of the Healthiest Cooking Oils , Explained. Plus pro tips on how to use them right—and which ones you really shouldn’t be using on the stove. Think: canola oil , coconut oil , and vegetable oil . Sautéing and searing: You should choose a more flavorful oil with a lower smoke point.

The proportion of the different types of fats that make up these oils—monounsaturated, polyunsaturated, and saturated—is what matters, and that can vary dramatically from oil to oil.

Both monounsaturated and polyunsaturated fats—which make up the majority of the fats in most nut, seed, and plant oils—have been linked to a lower risk of obesity, cardiovascular disease, and stroke. They’re especially helpful when used in place of unhealthy saturated fats, found in significant amounts in butter and coconut oil. "It’s been really well established that saturated fat can increase LDL cholesterol, raising your risk of heart disease," Sun says.

But the type of cooking you’re planning is a concern, too. High-heat cooking requires an oil with a high smoke point (the temperature at which the oil begins to burn). And for some dishes you want a neutral or mild flavor, while others call for a specific taste. With these factors in mind, here are six common oils to help you find the best fit.

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If you’ve taken a stroll down the oil aisle at the grocery store, you’ve probably noticed how out of control it’s become recently. Today, there are so many options for cooking , it’s almost overwhelming. But when it comes to selecting the right oil for your dish, it’s not just about whether the oil is healthy

A detailed guide to healthy cooking oils . There are several things to keep in mind, including how stable these oils are when they're heated. But it's not just a matter of choosing oils that are healthy , but also whether they stay healthy after having been cooked with.

Avocado Oil

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

Pressed from the flesh instead of the seed, avocado oil has a mild, nutty, and buttery flavor.

NUTRITION

Avocado oil is low in saturated fat and high in the monounsaturated kind. If you find that olive oil is too strong a flavor for you, avocado is a good option with similar fat content.

BEST USES

This oil has a high smoke point, which makes it a good fit for a variety of cooking methods, such as sautéing and searing, but not for deep frying.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Canola Oil

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

Made from the seed of the canola plant (a variety of rapeseed), it has a neutral flavor, similar to vegetable oil.

NUTRITION

Canola oil is very high in heart-healthy monounsaturated fats and omega-3s. You may have heard that it’s linked to Alzheimer’s disease. That’s how the findings of a small study done with mice were presented in some headlines. But the study didn’t reach that conclusion. It showed that canola oil affected memory in the mice. And the study had flaws. We found no good evidence that canola oil causes or worsens dementia.

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Choosing the right oil to cook with is not an easy business. When it comes to fats and oils , we are spoiled for choice. Supermarket shelves are heaving with

BEST USES

Try it in dishes where you want other flavors to stand out, such as in baked goods, or on delicate fresh fish. It's good for medium- to high-heat cooking. Most canola oil comes from GMO plants; if that’s a concern, choose organic or non-GMO verified oils.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Extra-Virgin Olive Oil

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

Olive oil can taste of fresh-cut grass, herbs, nuts, butter, or fruit. Some oils have a sharp, peppery bite or slight bitterness. “Extra virgin” bottles have the boldest flavor.

NUTRITION

In addition to monounsaturated fats, extra-virgin olive oil has antioxidants and polyphenols that fight cell damage. "It’s also the only vegetable oil that contains a compound called oleocanthal, a potent anti-inflammatory," says Guy Crosby, Ph.D., a certified food scientist and an adjunct professor of nutrition at Harvard. In a 2014 study of more than 7,000 men and women, researchers found that a daily tablespoon of extra-virgin olive oil reduced cardiovascular disease by 10 percent.

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Choosing healthy cooking oils doesn't need to be complicated. Just follow this handy guide to choose the best oil for each culinary adventure you How Do You Decide Which oil is The Best to Cook With? The more double bonds a fat has, the more susceptible it is to heat, light and oxygen.

How to Choose Cooking Oil . Extra virgin olive oil has sashayed into the limelight. Affectionately nicknamed EVOO, it lavishes flavor on salads and So how can one prevent a healthful oil from becoming a toxic compound and a safety hazard? Oils with a lower smoke point, such as EVOO, are

BEST USES

Though pricey, extra virgin is great as a dip or in salad dressing. Drizzle over bean, grain, or pasta dishes. Use virgin, light, and just plain olive oil for sautéing veggies or meat.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Safflower Oil

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

Derived from the seeds of the safflower plant, unrefined oils are a dark yellow-orange and have a mild nutty, earthy flavor. Refined oils are typically pale and more neutral in taste.

NUTRITION

There are two types of safflower oil, high oleic (shown here) and linoleic. High oleic is rich in monounsaturated fats, while linoleic is rich in polyunsaturated fats. The fat breakdown for linoleic safflower oil is: monounsaturated (14%), polyunsaturated (75%), and saturated (6%).

BEST USES

Its unassuming taste and high smoke point make it perfect for a variety of dishes and cooking, such as for baked goods, curries, and stir-fries, as well as sautéing and deep frying.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Coconut Oil

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

Extracted from the flesh of coconuts, this tropical oil has a mild, sweet coconut flavor.

NUTRITION

Despite what you may have heard, coconut oil isn’t a healthy choice; it has more total saturated fat than beef or butter. It’s high in a type of saturated fat called lauric acid, which proponents claim makes it healthier than other foods high in saturated fat. But only 12 percent of the oil is lauric acid.

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Everyday Health Diet & Nutrition Healthy Recipes. How to Choose a Healthier , Tastier Cooking Oil . Before you reach for that stick of butter, consider a healthier alternative. Cooking oil can be a tasty addition to many dishes, and is healthier than butter and other solid fats.

Coconut oil , walnut oil , olive oil , canola oil . There are dozens of cooking oil choices—and many come with an array of health benefits or drawbacks. The Weight Loss Management and Surgery Program is a clinical service designed to help adult patients with a BMI of 30 or higher achieve a healthy

BEST USES

Refined versions of coconut oil have very high smoke points, so they’re good for frying recipes or in Asian dishes, such as curries. It’s almost all heart-unhealthy saturated fat, though, so it’s best to use this type of oil in moderation.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Ghee

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

TASTE

A type of clarified butter, ghee has a nutty, rich, buttery flavor.

NUTRITION

Ghee is a staple of Indian cooking and has recently become trendy. (Some people even mix it into their coffee.) "There's no evidence that it has any health benefits, and it is comprised of mainly saturated fat," says Lisa Sasson, R.D., a clinical professor in the department of nutrition and food studies at New York University.

BEST USES

Sasson recommends drizzling a little over veggies or using a small amount to add flavor when cooking a curry or other Indian dish.

How to Choose a Healthy Oil for Cooking © Provided by Consumers Union of United States, Inc.

Note: Percentages do not add up to 100 because we did not include some minor constituents.

Consumer Reports has no financial relationship with advertisers on this site.

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