Fat. It’s a word that can strike fear into the hearts of health-conscious cooks. But here’s the thing: fat is not the enemy! In fact, some fats are essential to our health. The key is to understand the fat types and make wise choices in the kitchen. Today we delve into the world of cooking oils, revealing what will set the limits and make healthy choices that your taste buds and body will thank you for.
Cooking oils to leave on the shelf:
- Vegetable oils: These labels often hide a blend of oils, some of which are high in omega-6 fatty acids. Although Omega-6 is essential, it can cause excessive inflammation.
- Canola Oil: Unless it is expeller-pressed and canola oil is low in erucic acid (see label), this oil can be highly processed and contains unhealthy trans fats
- Soybean oil: Like canola oil, soybean oil is often highly processed and high in omega-6.
- Cottonseed oil: This oil is high in saturated fat, which can raise LDL (“bad”) cholesterol levels.
Healthy Heroes in the Kitchen:
- Extra virgin olive oil: Winner for a story! EVOO has heart-healthy, antioxidant and anti-inflammatory properties. Sprinkle on salads, use for low heat cooking, or enjoy for dipping.
- Avocado oil: This trendy oil has a high smokiness, making it perfect for high heat cooking like stir-fries. It’s also rich in monounsaturated fats and adds a buttery flavor to foods.
- Grapeseed Oil: Lighter and less sweet, grapeseed oil is a more smoky alternative. Use it for sautéing, pan-fringing, or even homemade salad dressing.
- Toasted Sesame Oil: This oil adds a deep flavor to Asian-flavored dishes. Use sparingly to enhance the flavor (a little goes a long way!).
- Walnut oil: High in omega-3 fatty acids, you like walnut oil best in the winter. Sprinkle on salads, vegetables, or oatmeal for a delicious fruity texture.
- Flaxseed oil: Another omega-3 powerhouse, flaxseed oil should be refrigerated due to its fragility. Ideal for use in salad dressings or spread on baked goods.
Remember, the key to a healthy cooking oil is variety and quality. Experiment with different products to find what suits your taste and cooking style. By adopting these healthy ways by consuming warming oils, you can add flavor and essential nutrients to your diet, all while supporting your overall well-being Get cooking now and enjoy the journey that is enjoy the taste!
