Good Lifestyle

When you cook, how you choose Prepare your food can make or break your contribution to your health. In particular, your cooking oil has a particularly disproportionate impact on nutrition, depending on its type and quality. For example, sauté a dish of protein and vegetables high -The quality oil rich in healthy fats makes it a healthy meal. But take these same ingredients and fry them in a lower quality oil, and you have undergone your best intentions.

There are a few common oils that you usually have to plan to avoid, say the dietitists. These include corn oil, soy oil, mixed oils and partially hydrogenated oils, which are rich in saturated fats and low in monounsaturated fats like omega-3.

Then there are oils which are nutritious but which have a small smoke point - which means that they tend to decompose when exposed to high heat. For example, although linseed oil and walnut oil are rich in alpha-linolenic acid-an essential omega-3 fatty acid with Anti-inflammatory properties - These are perfectly suited to the drizzle on a cold dish.

So what is the best oil for cooking? Dietitists have the answer. Read more to learn the five best oils to try healthier cooking habits.

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A characteristic ingredient found in the Mediterranean diet that stimulates longevity, extra virgin olive oil (Evoo) is a high quality oil made from the first pressing of an olive harvest. Although some people argue that Evoo is better reserved for vinaigrette rather than in the kitchen because of its rich flavor, others say that this is only a question of preference - and that health benefits Evoo prevail over other considerations.

Studies show that all high-quality olive oils have health benefits, thanks to at least 36 polyphenolic content, which have "powerful anti-mutagen, anti-inflammatory, anti-thrombotic, anti-Atheogen and effects anti-allergic, "says a 2021 study Published in Borders in pharmacology . In particular, it has been shown that these protect against neurodegenerative conditions and cardiovascular disease, write the authors of the study.

The extra virgin olive oil has a smoke point of 410 ° F, which makes it suitable for the pan, roasting and frying.

Like extra virgin olive oil, avocado oil is full of healthy fats. Its light flavor mixes well in a range of kitchens - and no, it will not give everything to taste lawyers.

"Avocado oil is a cooking oil that I use at home and that I recommend to my customers for heart health due to its high content in monounsaturated fats, which turned out to help support the rate of cholesterol and protect the health of blood vessels ", shares Michelle Routhenstein , MS, RD, a dietitian of preventive cardiology to Entirely nourished . "Avocado oil has a high smoke point which guarantees that it remains stable during cooking, preserving its healthy properties from the heart."

Jennifer House, MSC, RD, dietitian, nutritionist and author working with First step nutrition , should that this function facilitates cooking with. "The smoke point is 520 ° F for refined and 482 ° F for unrefined avocado oil. Unlike most oils that have much lower smoke points for the unrefined version, you can use Unrefined or refined to cook at high temperatures, "she notes.

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Canola oil tends to obtain a bad representative, but many experts say that it is one of the healthiest refined vegetable oil options on the market.

"Canola oil is generally considered to be a" healthy "oil because it is very low in saturated fat (seven percent). Like olive oil, it is rich in monounsaturated fats (63%)", A explain Guy Crosby , PHD, associate professor of auxiliary nutrition at the Harvard T. H. Chan School of Public Health, in an article for Harvard Health .

He notes that canola oil also contains a significant level of polyunsaturated omega-3 fat (9-11%). "In addition, canola oil contains significant amounts of phytosterols (about 0.9% by weight) which reduce the absorption of cholesterol in the body," he adds.

Crosby stresses that many people are concerned about the trans fatty content of canola oil, as trans-fat fats have been linked to significant health problems, including high cholesterol and increased risk of heart disease.

"In fact, canola oil contains very low levels of trans fat, just like all oils that have been deodorized. Deodorization is the last step in the refinement of all vegetable oils. This process produces the bland taste that Want consumers, "says Crosby.

Canola oil is also largely considered to be one of the most versatile cooking oils, thanks to its light flavor and its high smoke of 430 ° F for refined oil.

"Sunflower oil is rich in vitamin E, which works like an antioxidant and an anti-inflammatory in our body," explains House. It also has a relatively high smoke of 450 ° F for refined sunflower oil, which means that it can resist cooking at high temperatures without degrading. AE0FCC31AE342FD3A1346EBB1F342FCB

As is the case with all vegetable oils, it is important to choose one that is made with 100% pure ingredients rather than a mixture of different types of oil.

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Grape oil is low in saturated fats and rich in linoleic acid (the), a type of omega-6 polyunsaturated fat (PUFA). Although some studies have linked a high omega-6 intake with increased inflammation, omega-6 from healthier sources are associated with a reduced risk of cardiovascular disease, according to the American Heart Association (AHA).

"Grape seed oil is rich in phenolic, fatty acids and vitamins," explains a 2016 study Published in the journal Nutrition and metabolic ideas . "Grape oil has beneficial properties for health that are mainly detected by in vitro studies, such as anti-inflammatory, cardioprotective, antimicrobial and anti-cancer properties, and can interact with cellular and molecular paths."

It also has a smoke point of 420 ° F, making it a practical versatile oil for many of your cooking needs.