Some of the best foods out there rely on oil for their deliciousness. But, most experts today recommend cutting down on oily foods and general oil consumption.
However, this doesn’t have to mean that you completely deprive yourself of good food. Instead, opt for healthier oils that preserve their nutritional content even when subjected to heat, i.e have a high smoking point. Here are 7 such oils that you can stock up on.
1. Olive Oil
Popularly used for pan frying and dressing foods, olive oil consists of monounsaturated and polyunsaturated fatty acids, which are linked to better heart and cardiovascular health. Additionally, studies state that olive oil consumption might have a protective role in breast, colon, lung, ovarian, and skin cancer development.1
Experts state that the less processed the olive oil, the more nutritionally rich it is. So, if you do choose to opt for cold-pressed olive oil, be sure to avoid using heat higher than 375 degrees Fahrenheit. Furthermore, instead of deep frying with this oil, use it to dress your salads or lightly saute your vegetables.
Although, not the most popular option when it comes to cooking, almond oil is believed to have anti-inflammatory, immunity-boosting and anti-hepatotoxicity effects. Additionally, studies indicate that it improves bowel function, reduces the risk of colon cancer, and lowers cholesterol.2 3
Almond oil has a high smoke point of 420 degrees Farenheight. This property makes it a great option for baking and deep frying food. Be sure to go for high-quality oil when you’re picking a brand of almond oil.
3. Avocado Oil
While the fruit is a popular addition to toast, desserts, and most plant-based recipes, avocado oil is now recommended by experts for its health benefits. Avocado oil contains monounsaturated fatty acids and polyunsaturated fatty acids that promote healthy blood lipid profiles and enhance the absorbability of fat-soluble vitamins, phytochemicals, and nutrients from other foods.4
Additionally, recent studies state that avocado consumption aids skin health.5 With a smoking point of 510 degrees Farenheight, this oil is great for everything from frying to baking.
4. Canola Oil
Canola oil is also known for its properties that fight coronary heart disease. And, with a smoking point of 400 degrees farenheit, it’s a good option for pan frying your vegetables. However, be sure to opt for unrefined canola oil.6
5. Sesame Oil
A popular addition to most pan-Asian foods, sesame oil doesn’t just offer a nutty flavor. It is rich in polyunsaturated fatty acids (PUFA) and natural antioxidants which are believed to fight cancer and lower cholesterol.
Sesame oil is also rich in phosphorous, iron, magnesium calcium, manganese, copper, zinc, and vitamin B1. And, research indicates that it inhibits oxidative stress.7 To add to this, it has a high smoking point of 410 degrees Farenheight. Hence, it’s a good option for salad dressings and pan frying vegetables.8
Adding to the list of oils with a nutty flavor is walnut oil. Research states that this delicious oil reduces the risk of heart disease, high blood pressure, and high blood sugar.9
In fact, studies state that walnut oil consumption lowers blood glucose levels in patients with type 2 diabetes. And, with a smoking point of 320 degrees Fahrenheit, it makes for a good oil to pan fry your vegetables in. However, be sure to look for unrefined options.10
Although not as popular as peanut butter or whole peanuts, peanut oil comes with its own set of health benefits. Research indicates that it lowers cholesterol and prevents heart disease.
Peanut oil is also used to aid weight loss and healthy bowel functioning. However, studies that do point to these benefits are scant and need further research. Having stated this, peanut oil is high in monounsaturated fats and low in saturated fat, making it a healthy enough option. And, with a high smoking point of 440 degrees Farenheight, this oil is a good option for pan frying your vegetables.11
Although the above oils are healthy and retain their nutritional quality upon being heated, it’s important to consume them in moderation. Additionally, do cut out fried food from your diet.
|↑1||Olive oil. Victoria State Government.|
|↑2||Ahmad, Zeeshan. “The uses and properties of almond oil.” Complementary therapies in clinical practice 16, no. 1 (2010): 10-12.|
|↑3||Hyson, Dianne A., Barbara O. Schneeman, and Paul A. Davis. “Almonds and almond oil have similar effects on plasma lipids and LDL oxidation in healthy men and women.” The Journal of nutrition 132, no. 4 (2002): 703-707.|
|↑4||Dreher, Mark L., and Adrienne J. Davenport. “Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition 53, no. 7 (2013): 738-750.|
|↑5||Werman, M. J., S. Mokady, M. E. Ntmni, and I. Neeman. “The effect of various avocado oils on skin collagen metabolism.” Connective tissue research 26, no. 1-2 (1991): 1-10.|
|↑6||Lin, Lin, Hanja Allemekinders, Angela Dansby, Lisa Campbell, Shaunda Durance-Tod, Alvin Berger, and Peter JH Jones. “Evidence of health benefits of canola oil.” Nutrition reviews 71, no. 6 (2013): 370-385.|
|↑7||Hemalatha, S., and M. Raghunath. “Dietary sesame oils inhibits iron-induced oxidative stress in rats [corrected].” The British journal of nutrition 92, no. 4 (2004): 581-587.|
|↑8||Pathak, Niti, A. K. Rai, Ratna Kumari, and K. V. Bhat. “Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability.” Pharmacognosy reviews 8, no. 16 (2014): 147.|
|↑9||Zibaeenezhad, M. J., M. Rezaiezadeh, A. Mowla, S. M. T. Ayatollahi, and M. R. Panjehshahin. “Antihypertriglyceridemic effect of walnut oil.” Angiology 54, no. 4 (2003): 411-414.|
|↑10||Zibaeenezhad, Mohammadjavad, Kamran Aghasadeghi, Hossein Hakimi, Hassan Yarmohammadi, and Farzad Nikaein. “The Effect of Walnut Oil Consumption on Blood Sugar in Patients With Diabetes Mellitus Type 2.” International journal of endocrinology and metabolism 14, no. 3 (2016).|