The second part of our blog series, The Healthiest Oils for Cooking, focussed on canola, flax, palm, seed and vegetable oil. If you missed it, click here: The Healthiest Oils for Cooking [Part 2 of 3]. The last blog focusses on avocado, peanut and nut, olive and coconut oil. It also provides tips for storing and preserving cooking oils.
Avocado oil is similar to olive oil in that it contains primarily monounsaturated as well as some polyunsaturated and saturated fats. As with olive oil, avocado oil can be used either cold or for cooking purposes.
Peanut and nut oils:
These oils are rich in polyunsaturated fats and are, therefore, not recommended to be used for cooking. There is an exception though: Macadamia nut oil can be used for cooking at medium to high temperatures.
Olive oil has proven benefits for heart health since it raises the good cholesterol while lowering the bad cholesterol. Olive oil is also heat-resistant and can, therefore, be used for cooking purposes. It is advisable to use Extra Virgin Olive Oil as it contains more antioxidants and nutrients and tastes better than regular olive oil. Store olive oil in a dry and cool place to prevent it from going rancid.
Coconut oil – the top choice for healthy cooking oil:
Coconut oil has over 90% saturated fatty acids, making it highly resistant to heat and great for high-heat cooking. Coconut oil can go months, or even years, without becoming rancid and has powerful health benefits. Coconut oil is particularly rich in Lauric Acid which improves cholesterol, helps to kill bacteria, and increases metabolism as well as feelings of fullness.
Choosing the right coconut oil:
Virgin coconut oil is a better choice since it tastes better and has powerful health benefits. The saturated fats in coconut oil were believed to be unhealthy, however, research has since proven it to be harmless. Therefore, coconut oil is a safe source of energy for humans.
How to store and preserve cooking oils:
- Buy oils in smaller quantities so that you can finish the product before it becomes rancid.
- Store unsaturated fats, like palm, olive and avocado oil in a cool, dark and dry place.
- Close the lids of oil containers properly to minimise it from getting into contact with oxygen.
This concludes our 3-part blog series on The Healthiest Oils for Cooking. Keep this information in mind the next time you are buying oil to cook with.