The Importance of Right Oils When Cooking

There are numerous advantages of healthy oils in our bodies, such as lubricating our skin, protecting our organs, and helping regulate our hormones. Additionally, it also improves the health of the heart. 

It has been said that oils are fattening. These lipids are fats by definition. With the rise of the keto diet, we know fat is not the enemy. The bodies, brains, skin, and digestion rely on healthy fats for energy, and many important vitamins are fat-soluble (e.g., A, D, E, and K), which means they can't be absorbed without fat.

However, all oils are not created equal. It would be great if they were all beneficial sources of fat. Cooking then would be a breeze. Many mass-marketed "cooking" oils aren't healthy to consume and sabotage our efforts to eat healthily.

Let's start with canola oil. The canola oil should be ditched. Even though it's cheap, accessible, and tempting to use for deep-frying recipes that require a lot of oil, it's toxic and inflammatory.

The oil is derived from rapeseed plants in Canada. As a result, canola oil is also known as Canadian oil.

Most canola that is seen in stores is chemically extracted using a solvent called hexane. During this extraction process, heat is applied to reduce omega-3 and omega-6 fat levels. When trans fatty acids are ingested in large amounts, they negatively affect cholesterol and increase cancer risk.

The avocado oil: Aside from having a mostly neutral flavor, this oil also has the highest smoke point of all oils (480-500o F), making it the safest oil for cooking at higher temperatures.

A substantial source of vitamin E and other fat-soluble vitamins, also oleic acid, which decreases inflammation, and monounsaturated fats that promote heart health.

Ghee: The clarified butter that is used for the Ayurvedic Pooshies also has a high smoke point, almost as high as avocado oil. When spooned out and spread, it naturally takes on a more liquid form. In addition, it doesn't burn as easily as regular butter. For recipes that call for butter, this is a perfect choice. 

Extra Virgin Olive Oil: Pure olive oil is packed with healthy fatty acids and powerful antioxidants, such as polyphenols. Drizzling it over soups, sweet potatoes, salads, toast, and even yogurt makes it more tasty and nutritious.

Many claims have been made that the extra virgin olive oil does not hold up to high cooking temperatures, but most have been debunked. After heating, it's totally chemically safe to consume, but some antioxidants may be lost.

Coconut Oil: Coconut oil has a unique fatty acid structure with high levels of lauric acid, which can help reduce insulin resistance. Consequently, it is extremely resistant to oxidation, which can turn other oils rancid and toxic when heated.

Sesame Oil:While this oil has a distinct flavor, it's a healthy, high-smoke-point cooking oil. In addition to being high in antioxidants, it also reduces inflammation and regulates blood sugar levels. Stir-frying veggies with it is super delicious.

Sometimes a light mist can save us some time, and convenience is an individual's best friend. Unfortunately, many oil sprays contain harmful fillers and things like propane and butane, and individuals try to avoid anything aerosol when possible. Consumers know what's in the bottle, so they don't have to sacrifice efficiency.