9 Best Healthy Cooking Oils and How to Cook With Them

The decision is never easy when it comes to choosing your cooking oil because you want your food to be both healthy and tasty.

Here are 9 guaranteed healthy cooking oils in no particular order.

Rice Bran Oil

While it is not commonly sold in supermarkets, rice bran oil is a delicate, uniquely flavored oil worth searching for.

Widely used in Japanese cuisine, this kind of oil is ideal for high-heat cooking as it has a high smoke point. Extracted from rice germ and inner husk, before these are removed when the rice starts turning white, rice bran oil is ideal for stir-frying, broiling, and grilling.

What Are its Its health benefits?

Virtually 80 percent of the calories found in rice bran oil are derived from unsaturated fats, which greatly contribute to cardiovascular health.

There is compelling scientific evidence that the antioxidant compound specific to this kind of oil, gamma-oryzanol can boost ‘good’ cholesterol levels while reducing ‘bad’ cholesterol.

Rice bran oil is also a good source for vitamin E, renowned for its antioxidant properties and its ability to protect cells from free radical damage.

What is absolutely awesome about it is that it has a long shelf life and hence it is less likely to become rancid quickly like nutty oils, for example.

Given that the calorie content of rice bran oil is high (approx. 120 calories per tablespoon), it is recommended in small amounts.

Walnut Oil

Not so affordable in point of cost, but it’s worth every penny if you think about the omega-3 it brings to the table.

Additionally, its rich nutty flavor makes this oil a yummy, essential ingredient for your cooking.

Being a nut oil, walnut oil has a rather short shelf life. That is why it’s best to buy a small quantity and refrigerate it up to 3 months.

Due to its nutty flavor, it cannot be used in every dish, but it works perfectly in salad dressings (let your taste rule, if it’s too nutty for you, mix it with canola oil!) or baked foods that can benefit from its aroma.

Composition

24 %
Monounsaturated fat
67 %
Polyunsaturated fat
9 %
Saturated fat

Grapeseed Oil

Extracted from grape seeds, this oil competes with canola oil in point of versatility. Having a usually mild flavor, it makes a very good choice for cooking over high heat.

It is recommended for roasting, sautéing, and making salad dressings.

Composition

17 %
Monounsaturated fat
73 %
Polyunsaturated fat
10 %
Saturated fat

Peanut Oil

Another powerhouse oil with a high smoke point is peanut oil.

It is highly recommended in heart-healthy diets (PDF) due to its content high in phytosterols and essential vegan fats well-known for their cholesterol reducing properties and ability to curb cancer.

It is best used for roasting and sautéing.

Composition

48 %
Monounsaturated fat
34 %
Polyunsaturated fat
18 %
Saturated fat

Sesame Oil

With a strong nutty flavor, sesame oil is a key ingredient in Asian cuisine.

Its content abounding in antioxidants (sesamol, sesamolin, and sesamin oils) make sesame oil an extremely healthy ingredient.

Applied topically, it has miraculous anti-inflammatory and antibacterial properties.

Sesamol is particularly renowned for its ability to boost cardiovascular health, while sesamin contains vitamin E, an essential ingredient for healthy and supple skin.

Sesame oil is also abounding in B-complex vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyrodoxine, and folic acid), amino acids, and minerals such as iron, copper, manganese, calcium, magnesium, selenium, phosphorus and zinc.

It is best used for stir-frying or simply drizzle a few drops onto a finished dish to give it a rich toasty-nutty aroma.

43 %
Omega-6 linoleic acid
42 %
Oleic acid
15 %
Saturated fat

Palm Seed Oil

Palm seed oil is the best of the best when it comes to high-temperature cooking.

Extracted from of oil palm fruit, elaeis guineensis growing in African regions, and elaeis oleifera, which is common to South America, palm seed oil is one of the most traded oils worldwide.

Palm oil can also be extracted from palm kernel, which is higher in saturated fat than palm seed oil. Also known as red palm oil, it is rich in saturated fat, vitamins and antioxidants.

Noteworthy, colorless or white palm oil is processed oil. The lack of color indicates that it has been depleted of most of its nutritional characteristics.

With a high smoke point, palm seed oil has an increased shelf life and can be stored at room temperature for many months. It can be used for deep frying, in sauces or even soups for flavor.

High in tocotrienols, palm oil is known to protect against heart disease and help ward off stress.

Consumption of palm oil has also been associated with:

  • Better blood circulation
  • Regulated cholesterol levels
  • Low inflammation and free radical damage
  • Lower blood pressure

Additionally, the beta- and alpha-carotene plentifully found in palm oil make it also beneficial to eye health.

Composition

10 %
Polyunsaturated fatty acids
40 %
Monounsaturated fatty acids
50 %
Saturated fat

Palm Oil Trade

the health of our planet is of equal importance to the health of our bodies and the 2 are extremely closly related.

Health Form takes environmentalism very seriously and would urge anyone looking to use palm oil for its health benefits; to make sure to look for ethically sourced products.

You can find out more here.​

Hemp Oil

This earthy-flavored oil obtained from hemp seeds by pressing, is a rich source of omega-3 alpha-linoleic acid, which can help reduce the risk of type 2 diabetes, researchers say.

Hemp oil is also loaded with gamma linoleic acid, an omega-6 fatty acid that accounts for better skin health, reducing roughness and dryness.

To discard any myth that hemp oil contains the same amount of THC as marijuana, recent research shows that the variety of hemp grown for food production hardly contains any traces of marijuana’s psychoactive ingredient.

How to Use It

Too delicate to be heated, hemp oil is recommended for:

  • Dips
  • Dressings
  • Pestos

You can also use it in any other recipes where you would use extra-virgin olive oil and do not require preparation over high heat.

Tea Seed Oil

Tea seed oil is truly unique. Obtained from Camellia sinensis plant (commonly growing in China) by cold-pressing, this oil has a delicate lemony flavor.

Although rather scarce, it is worth the effort of seeking out, as research indicates it is a very rich source of sterols, cholesterol-decreasing compounds, and unsaturated fatty acids that keep your heart in good condition.

Additionally, tea seed oil is a potent antioxidant.

Tea seed oil works perfectly at high heat and is best used with Asian recipes requiring stir-frying. Its unique aroma will not cover or spoil the taste of your food, so you can try it safely in marinades.

Antioxidant Effects

Studies have shown that the high amounts of 5 different solvent extracts; Methanol showed the greatest amount of antioxidant activity.

The same study showed that the active ingredient, Camellia oleifera, also healped to prevent free radical related diseases.

Almond Oil

Obtained by pressing ground almond paste, almond oil is pale yellow in color and has a mild nutty aroma.

Loaded with monounsaturated fat, vitamin E, and phytosterols (responsible for improving cholesterol levels), almond oil works perfectly if applied topically to the skin, having a moisturizing action.

Sensitive to light exposure, it can easily go rancid, which is why you should make sure it’s packaged in a dark container and keep it away from light sources.

Back to cooking, almond oil can be used in baked goods.

Drizzle a few drops in your cookie or quick bread dough. It works well with muffins too, giving them a yummy, nutty aroma.

Let your imagination take the lead and mix whole almonds and almond oil together in a blender and make your own nut butter! This oil also works well for roasting or in salad dressings, pasta, and soups, adding oodles of taste to your dish.

Jery Cover provides support to people through his writings and assistance with nutrition, physical, discipline and motivation. 

You can see more over at www.venusstaff-medical.com

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