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NUTRITION

BEST HEALTHY COOKING OILS

“Take Control of Your Health Naturally”

What is the best healthy cooking oils? Well, that is a good questions.  It depends on what you are trying to accomplish.  Different ones do different things.  Overall. there are 5 oils that you should stick with, really, no matter what.

AVOCADO OIL

This culinary oil is extracted from the flesh of ripe avocados, and it just happens to have the highest smoke point (about 520 degrees F) of any plant oil. This ultra-versatile avocado oil can be used for any of your cooking needs. Its buttery flavor is also wonderful in non-cooking uses such as salad dressings, sauces, or drizzled over pureed soups.

Avocado oil is especially rich in monounsaturated fat, which can make the doc happy by improving cholesterol numbers. This wonder oil also supplies lutein which is, an antioxidant shown to support and strengthen eye health.  Avocado oil can boost your dinner salad’s potency by improving the absorption of fat-soluble antioxidants like beta-carotene and lycopene present in vegetables.

LIGHT OLIVE OIL

Light olive oils are not lower in calories than extra-virgin olive oils. This just means that the oil has been filtered so that the product has a lighter taste, color, and texture. The light variety of olive oil has a more neutral flavor and higher smoke point. An oil’s smoke point is the temperature at which it begins to smoke and potentially starts to break down and create carcinogenic substance that could negatively affect your health.

The refining process takes out a lot of the antioxidants in olive oil. Extra-virgin olive oil can lose some of its antioxidant power when heated.2The positive side is that you’re best served using less-expensive light olive oil for cooking purposes, and saving that bottle of pricy extra virgin for unheated applications like salad dressings and dips, when you can better take advantage of its robust flavor and health-hiking antioxidants.

Even though it is lacking the antioxidant firepower of extra virgin, light olive oil does provide high amounts of monounsaturated fat, which may help in the battle of the bulge by improving the metabolism in fat oxidation.

COCONUT OIL

Refined coconut oil has less of a coconut flavor and aroma, along with a higher smoke point which is about 400 degrees F. This makes it a better option for sautéing and stir-frying.

While unrefined coconut oil likely has higher amounts of naturally occurring antioxidants, refined coconut oil does retain the high levels of medium-chain triglycerides (MCTs). Because of their unique structure, MCTs are more likely to get burned for energy in the liver rather than being stored as body fat.

RICE BRAN OIL

Common in Japanese kitchens, this delicate-tasting oil is extracted from the germ and inner husk of rice, which is removed when brown rice becomes white. With a smoke point of nearly 500 degrees F, rice oil is a great choice for high-heat cooking such as stir-frying, broiling, and grilling. It’s this ability to handle the heat that makes rice oil popular in Asian cuisine, which relies heavily on high-temperature meal preparation.

Nearly 80 percent of the calories in rice-bran oil hails from heart-healthy unsaturated fats.  It is thought that an antioxidant compound in the oil called gamma-oryzanol can improve cholesterol levels, making this another reason why rice bran oil is a vote for heart health.  You can also count on rice oil as a source of vitamin E, which is an antioxidant that helps protect your cells, including muscle cells, from free-radical damage. It also has a long shelf life and therefore is less prone to going bad.

Rapeseeds

CANOLA OIL

This vegetable oil, mainly grown in Canada, comes from the brownish-yellow seeds of a variation of the rapeseed plant that’s in the same family as cabbage and broccoli. This crossbreed was developed to contain much lower levels of potentially toxic monounsaturated omega-9 fatty acid. The seeds are crushed to extrude their liquid fat.

Canola is an awesome cooking oil because it has a neutral flavor, light texture, and a fairly high heat tolerance. Another big positive is that, compared to many other vegetable oils, canola has a healthier omega-6-to-omega-3 ratio of about 2-to-1. In comparison to corn oil’s ratio of 7-to-1.

The consumption of high amounts of omega-6 fats in comparison to omega-3s can encourage inflammation in the body. This could lead to heightened disease risk and perhaps even poor recovery from training. However, the omega-3 fat in canola oil is alpha-linoleic acid, which has been linked to reduced risk for heart disease.

 

NOTE:

  • Avoid Corn oil and Sunflower oil. They contain high levels of aldehydes which are potentially cancer-causing compounds,
  • The calorie count of oils are not low, about 120 calories from 13 grams of fat in a tablespoon serving.
  • Look for organic products that don’t use chemical to process their products.

 

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Disclaimer:

Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor. Call Mother Nature does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Call Mother Nature are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

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I am always discovering more natural ways to strive to be healthier and treat whatever ails you, or even help the environment.   As I do, I will update this website so please check us out periodically for new and exciting information.

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