When it comes to cooking everyone is always trying to find the healthiest oil to use. Some people even choose to use no oil at all. But in order to stay healthy, you don’t have to eliminate all oils from your diet. Not all oils are bad, and some are even beneficial to your health and diet. Not only do you need to use healthy oils when you are cooking, you also need oils that will retain their nutritional value after being heated during the cooking process. When certain oils are heated to a high heat, they undergo oxidation, which is where they react with oxygen to form free radicals and harmful compounds that you don’t want to consume. According to, the Cleveland Clinic, even though you are switching to a healthier oil, you should still try to consume as little oil as possible.
Coconut oil is the best oil to use when cooking at a high temperature. More than 90 percent of the fatty acids in coconut oil are saturated, making them resistant to high heat. Coconut oil has been gaining ground in popularity for its many health benefits and holistic uses. Coconut oil is very rich in a particular fatty acid called Lauric Acid, which is believed to improve cholesterol as well as kill bacteria and pathogens. The fatty acids in coconut oil consist of 92 percent saturated fat, 6 percent monounsaturated fat and 1.6 percent polyunsaturated fat. Coconut oil also slightly boosts metabolism and increases the feeling of fullness in comparison to other fats. When shopping for coconut oil, you should be sure to choose virgin coconut oil as it is organic and has many health benefits.
Olive is extremely popular and is becoming more popular to its health heart benefits. Olive oil is made from pressed olives and has a very simple processing procedure. Olive oil can raise good cholesterol and lower the bad cholesterol in your blood stream. Olive oil is fairly resistant to heat but can still burn at high temperatures. The fatty acid composition of olive oil is 14 percent saturated fat, 75 percent monounsaturated fat, and 11 percent polyunsaturated fat. When shopping for olive oil you should choose a good quality extra virgin olive oil, it contains more nutrients and antioxidants than refined oils. Olive oil needs to be stored in a cool, dark and dry place to avoid it going rancid. When shopping for olive oil, be sure to avoid the lower quality oils that can be processed with chemicals, rather than through traditional olive pressing. The cheaper varieties may even be diluted with other cheaper or lower quality oils. Light olive oil is refined and extracted with solvents and then treated with heat and sometimes with other oils, like canola and soybean oil.
Butter is among the most feared oil there is. It has long been shamed for its high saturated fat content. The reality is that processed margarine is the one you should stay away from. Real butter actually contains nutritional value and is good for you, in moderation. Real butter contains many vitamins such as Vitamin A, Vitamin K2 and Vitamin E. It also contains a great deal of the fatty acids Conjugated Linoleic (CLA) and Butyrate which have powerful health benefits. CLA is believed to lower body fat percentages and butyrate helps fight inflammation and improve gut health. The fatty acids in butter consist of 68 percent saturated fat, 28 percent monounsaturated fat and 4 percent polyunsaturated fat. The downfall to cooking with butter is that it can easily burn when used at high heats due to the sugars and proteins in it. When shopping for butter you should look for butter that is made from grass-fed cows, it contains more vitamins and nutrients in comparison to others.
Ghee is a form of clarified butter. Ghee is made by simmering butter and removing the liquid residue. Spices can be added to the ghee after it is clarified. The texture, color and flavor all depend on the quality of the butter and milk quality, as well as the duration it is boiled. The difference between clarified butter and ghee is the variations in the production process. Clarified butter is done once all of the water is evaporated and the fat separates from the milk solids. When making ghee you simmer the butter along with milk until it is caramelized, giving it a nuttier flavor.
Avocado oil is a mild flavored oil that can be used for many purposes and in case you were wondering, it doesn’t taste like avocado. Avocado oil has a very high smoke point which makes it suitable for all cooking methods and temperatures. Research shows that avocado oil has many of the same health benefits of olive oil. It is also a good source of monounsaturated fatty acids. Research suggests that avocado oil can help increase collagen and decrease inflammation from topical use. It works just as well in salad dressing as olive oil and deep frying like vegetable oil. Avocado oil isn’t as easy to find as some other oils, but it can be found.