Embrace Healthier Choosing the Right Cooking Oils for a Healthier Lifestyle 🧑🏻‍🍳🍃

Choosing the Right Cooking Oils for a Healthier Lifestyle 

Now that Don't Fry Day (May 24) and Memorial Day (May 27) have passed, it’s a great time to make sure we continue focusing on making healthier choices in our daily lives, starting with the oils we use for cooking. This week, let’s dive into the benefits of choosing the right oils for cooking and how incorporating natural supplement oils into our diet can enhance our overall wellness.

Understanding Cooking Oils

Selecting the right cooking oil can impact your health significantly. Some oils offer more health benefits than others, especially when it comes to heart health and cholesterol levels. There’s a ton of information out there on cooking oils regarding what is healthy and what isn’t for a variety of reasons. Arguments on both sides of this long-standing debate have valid points to be considered as you choose which oils are healthiest for your family. Below is a collection of factors to consider as you pick the best options for you and your family.

Firstly, it’s important to choose refined or unrefined oil. Refining is a process that uses chemical or physical methods to remove undesirable qualities from the oil. Refining includes removing impurities or components that are detrimental to shelf life, clarity, color, taste, etc. Most oils on the market are generally regarded as needing to be refined. A main disadvantage of refining is the loss of vitamins and other nutrients. Unrefined oils are extracted and then filtered. This removes impurities but helps protect the nutritional value of the oils. However, the resulting oil isn’t as shelf stable and generally has a more potent taste similar to the plant it came from. Look for foods labeled as cold-pressed at your local grocery store or health food store for unrefined options.

Secondly, perhaps one of the most important things to consider is the smoke point. Some oils handle higher heat better than others. For example, unrefined almond or flaxseed oils are regarded as no-heat oils as their smoke point is 225 degrees Fahrenheit. These are best used as salad dressings. In contrast, canola oil can tolerate 400-475 degrees Fahrenheit and is more appropriate for sautéing or frying. Unrefined avocado oil has a smoke point of around 400 degrees Fahrenheit while refined avocado oil has a smoke point of 480-520 degrees Fahrenheit.

Finally, it’s important to keep in mind what you are cooking and what flavors you are working with. For instance, you wouldn’t use bacon grease for a stir fry unless you wanted the entire meal to taste like bacon.

Here is a list of the top 10 healthiest cooking oils, why they are healthy, and their smoke points from our friends at Time Magazine, BBC Good Food and Intermountain Healthcare:

1. Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants like polyphenols, which can help reduce inflammation and lower the risk of heart disease. Smoke point: 325-375°F (163-191°C).
2. Avocado Oil: High in monounsaturated fats and vitamin E, avocado oil is a good source of healthy fats and antioxidants. Smoke point: 520°F (271°C).
3. Coconut Oil: Contains medium-chain triglycerides (MCTs), which may boost metabolism and provide quick energy. It's also rich in lauric acid, a type of saturated fat with antimicrobial properties. Smoke point: 350°F (177°C).
4. Ghee (Clarified Butter): Ghee is a type of clarified butter that has had the milk solids removed, making it suitable for high-heat cooking. It's rich in vitamins A, D, and E, as well as butyric acid, which may have anti-inflammatory effects. Smoke point: 485°F (252°C).
5. Peanut Oil: High in monounsaturated and polyunsaturated fats, peanut oil is a good source of vitamin E and has a high smoke point, making it suitable for frying and high-heat cooking. Smoke point: 450°F (232°C).
6. Sesame Oil: Rich in antioxidants like sesamol and sesaminol, sesame oil may help reduce inflammation and lower the risk of heart disease. It has a nutty flavor and a high smoke point. Smoke point: 410°F (210°C).
7. Grapeseed Oil: High in polyunsaturated fats and vitamin E, grapeseed oil has a mild flavor and a high smoke point, making it suitable for high-heat cooking. Smoke point: 420°F (216°C).
8. Walnut Oil: Walnut oil is rich in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. It has a low smoke point, so it's best used for low-heat cooking or as a finishing oil. Smoke point: 320°F (160°C).
9. Flaxseed Oil: Flaxseed oil is an excellent source of omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. Like walnut oil, it has a low smoke point and is best used for low-heat cooking or as a finishing oil. Smoke point: 225°F (107°C).
10. Almond Oil: Almond oil is rich in monounsaturated fats and vitamin E, which can help reduce inflammation and lower the risk of heart disease. It has a mild flavor and a medium smoke point, making it suitable for low to medium-heat cooking. Smoke point: 420°F (216°C).

Incorporate Natural Oils into Your Diet

Besides cooking, you can boost your health by adding natural supplement oils to your daily regimen. Here are some top picks:

- Ecological Formulas Flax Seed Oil 1000mg: Rich in omega-3 fatty acids, flax seed oil supports cardiovascular health and helps maintain healthy skin. Learn more about Flax Seed Oil.

- Pure Encapsulations E.P.O (Evening Primrose Oil): Known for its benefits in skin health and hormonal balance, EPO is a staple for maintaining overall well-being. Check out Evening Primrose Oil.

- Protocols for Health Omega-3x 1300: High-strength Omega-3 fatty acids are crucial for reducing inflammation and supporting brain health. View Omega-3x 1300.

- Nordic Naturals Omega-3 Phospholipids: Combines the best of fish oil and krill oil, providing a powerful boost to heart health and cognitive function. Discover Omega-3 Phospholipids.

Further Reading

To deepen your understanding of the benefits of oils in your diet, consider exploring:

- Five Benefits of the Superfood Coconut Oil

- Reversing Metabolic Syndrome with Nuts and Olive Oil

Let’s commit to making healthier choices in our kitchens and beyond, improving our health for the long term and enjoying a long future of vibrant holiday weekends.