Do you also ponder in front of the supermarket aisle and wonder - I want to be healthy, but, which oil should I choose? What should I consider? What are smoking points? Should I buy single-origin oil or blended oils? We are going to answer these questions for you in this article.
The American Heart Association recommends replacing bad (saturated) fats with good (unsaturated) fats as a part of a healthy eating pattern. Unsaturated fats helps with lowering risks for heart disease and stroke, so definitely aim for a cooking oil with more unsaturated fats and less saturated fats.
The smoke point of oil is defined as the temperature at which it stops shimmering and starts smoking. When oil pasts its smoke point, it can lose its nutritional value and become unpalatable. It is also harmful for the body because of the free radicals that is produced during this process. Chose an oil with a higher smoke point if you are planning to heat it up.
The production of refined oil involves high heat and may result in loss of nutrients and/or flavor. Though, the smoke point and shelf life is usually longer. On the other hand, when producing unrefined oil, there is minimal or no heat because they are produced using pressure. As a result, they are more nutritious. However, the shelf life is shorter.
Flavor is important, too. Experiment different cooking oils with different recipes! Here are some common combinations:
The following 4 picks are all rich in antioxidants, have anti-inflammatory properties, and are a good source of Vitamin E!
Just to contrast, there's been a lot of hype about coconut oil in the last few years, so to set it straight, coconut oil has a whopping 83% saturated fat, and only 15% unsaturated fats. Not at all recommended for heart health. Read one of our other articles if you want to know more about coconut oil research.
Blended oils are produced from mixing together different kinds of oils. They are wonderful because:
Single origin oils are made from a single type of oilseed. They have some unique benefits that blended oils don’t have:
Corn oils are higher in omega-6 fatty acids, which are inflammatory. Therefore, they are not one of the top choices. Some people may also argue (off-topic) that corn is more genetically modified, more widely grown, and therefore corn oil is more likely to come from corn that wasn't farmed using sustainable farming practices.
Note, they are not generic. Vegetable oils can be made from a blend of soybean oil and other oil(s) or they can be made from solely soybeans. The reason soybean oils are called vegetable oils is mainly a marketing decision. Like corn oils, soybean oils also contain a higher amount of omega-6 fatty acids (inflammatory). There are many healthier options out there, so try to avoid them if you can.
There is no “best” cooking oil. It can a be a very individualized choice. My suggestion? Try out the four healthier oils that were recommended earlier in this article, either blended or single origin. Experiment different cooking oils with different recipes! Remember, when it comes to creating a healthy diet routine, balancing your nutrients, keeping your fat portions steady and small, AND having a variety of selections is key!