Top 3 Healthy Oils For Cooking And Ways To Use Them
Olive oil, coconut or avocado oil make good cooking oil options with their myriad health benefits.
What may be less obvious is that some very healthy oils arent good options for cooking with - like flaxseed oil, fish oil.
Even seemingly harmless vegetable oils can be bad if they're high on omega-6s.
What's more, reusing good oils too, can make them go bad!.
Olive oil isn't just for dipping bread into and coconut oil doesn't need to be reserved only for exotic tropical cooking.
With concerns around the negative effects of having vegetable oils and animal fats, it may be time to consider some healthier alternatives.
And oils like avocado, olive, and coconut are coming into their own.
Mainstream cookbooks, celebrity chefs, and a growing number of regular folk are making the switch.
Here's a look at the best options for your health.
Healthy Oils For Cooking.
Extra Virgin Or Virgin Coconut Oil.
Extra virgin coconut oil can make you feel like you're on some exotic getaway all year round.
Except you don't have to travel to make the most of its health benefits! The oil can help rev up metabolism that's slow or sluggish.
If you're someone who's at risk of developing metabolic syndrome or have hypothyroidism, this makes the oil an especially good choice.1 Lauric acid, the major fatty acid in the oil is antimicrobial and can kill harmful viruses, fungi and bacteria that make their way into your food.2 It can even fight oxidative stress in your body, especially that sustained as a result of heavy drinking, as some researchers found.3 Just remember hydrogenated cococnut oil is not healthy due to the high heat and pressure it is subjected to during processing.
Olive Oil.
The American Heart Association recommends you cut down on saturated fat intake, including in the cooking oils you consume, to cut risk of heart disease and stroke.
Which is why they suggest olive oil among the healthy alternatives you should switch to.4 Of the most common cooking oils, extra virgin olive oil(EVOO) has the lowest oxidation rate which means it doesn't result in the kind of free radical damage that other vegetable oils do.
EVOO can also help cut inflammation in your body due to its Omega 3 fatty acid content.
This helps act a shield for your system against inflammatory conditions like hypertension, coronary artery disease, cancer, and rheumatoid arthritis.
What's even better is that it also contains a lot of antioxidants.
You'll be able to get a good amount of vitamins A, D, E, and even K, through olive oil.
And these can benefit everything from your eyes, hair, and skin, to your blood.
Avocado Oil.
Avocadoes as fruit have come recommended for years by health experts for the heart-healthy fats they contain.
What not everyone knows is that its oil contains the goodness of monounsaturated omega-9 fatty acid oleic acid, much like olive oil.
And like olive oil, it cuts inflammatory response in the body lowering risk of metabolic syndrome.
Animal studies have found that it it positively alters cardiovascular risk profile markers.6 It also contains lutein, a caretenoid that can improve eye health and reduce risks of age-related macular degeneration and cataract.
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