When it comes to cooking oils and staying healthy, there are some oils that are better to avoid completely and some oils that are actually good for your health. The one thing that you should remember is that all oils no matter what they are, will be high in fat. However, if you have a recipe that needs to be cooked in oil, there are better alternatives.

  • Olive Oil: Some oils are actually good for the body like Extra Virgin Olive Oil. Olive oil is a monounsaturated fat that actually helps keep bad LDL cholesterol levels low and can boost the levels of good HDL cholesterol. Olive oil is also high in polyphenol antioxidants that contribute to a healthy cardiovascular system. One thing to keep in mind is that ‘Pure” Olive Oil does not contain these antioxidants. So go for the Extra Virgin Olive Oil. It is a bit more expensive, but is better for your body. Olive oil can be used in a variety of different ways. Use a little to sauté vegetables or anywhere that butter is called for including baking. Try to not use excessive heat when using olive oil to cook things. Excessive heat will break down and destroy any antioxidants or nutrients. Extra Virgin Olive oil has a low smoke point of 200-250ºF, so be careful when cooking with it and do not overheat.
  • Canola Oil: Canola oil has a neutral flavor and a higher smoke point than Extra Virgin Olive Oil, which makes Canola oil an excellent choice for sautéing and baking. If you are pan frying or grilling, you might be better off using Canola oil because of its ability to handle higher temperatures needed for frying. Canola oil contains a high amount of alpha-linolenic acid and a high amount of omega-3 fatty oil that has been linked in studies to promote heart health. Canola oil can be used for just about anything from sautéing, roasting, and even baking where butter is called for in recipes.
  • Sesame Oil: Sesame oil has a very rich nutty flavor and you can find roasted or unroasted versions of this oil. It is used a lot in Asian dishes and in stir-fry recipes. The amount of monounsaturated fat in sesame oil is about 41% with polyunsaturated fat at 44%, which leaves saturated fat at 15%. So be careful when using this oil in your recipes as a single tablespoon contains 14 grams of fat. Sesame oil can be used in Asian salads as well as cooking and adds a lot of flavor.

Knowing about what you are eating is just half the battle. How you eat on a daily basis and what you eat will determine your results if you are trying to stay fit and healthy. Getting daily support along with motivation and a personalized plan that will fit your needs will really get results. Get in touch with me today and let’s get started!