The lowdown on cooking oil
We use oil in almost every cooking dish, almost every day. But do we really know what’s in these oils and how they may be affecting our health?
The first thing to know is that “healthy” oils are super important in our daily diet – but what constitutes healthy – that’s the question.
The liquid facts
- Every person needs dietary fats for the body to function in a healthy manner.
- Healthy oils can help reduce the risk of heart disease and other health problems.
- Cooking oils come in variants such as coconut, canola, sunflower and olive – to name a few.
- If you look at the nutrition label on a bottle of cooking oil, you’ll notice it’s free of protein and carbohydrates and doesn’t have significant vitamins and minerals.
- What oils do have are calories – some of them in a very high quantity/percentage. Remember, calories are a source of energy.
- Even if you don’t cook with oil, many products contain oil, including: ice-cream, margarine, peanut butter, instant noodles, chocolate, biscuits, mayonnaise, chips, bread and many more.
- All oils are either refined or unrefined. Unrefined (cold-pressed) means the oils were created using pressure and no heat. So, these oils tend to retain a lot of their natural nutrients.
Oil and cooking
When you add oil to a pot and turn on the heat, the oil starts to warm up. All cooking oils have something called a “smoke point” – this is when they are above a certain temperature and it’s not safe to cook. At this point, the oil starts breaking down and releasing free radicals, which are damaging to your health.
We also need to be aware of cooking oils and fats. Basically, there are three types: saturated, monounsaturated and polyunsaturated. For cooking, it’s sensible to choose oils that are high in monounsaturated or polyunsaturated fats. The bad guys, saturated fats, have a nasty reputation of causing or upping your risk for health issues like high cholesterol, heart attack and stroke.
Good oils
When cooking, frying and grilling, try to opt for these oils:
Olive oil has earned its credibility as a healthy cooking oil. It can be pricey but its health benefits make up for the cost factor. This oil is abundant in Vitamin E and contains oleic acid – a substance that may have anti-inflammatory capabilities. It’s also a good oil for helping to prevent heart-related problems as it actually contains heart-healthy compounds. Also, in its favour, is that olive oil is a pretty all-purpose oil so you can use it for baking and cooking. Value for money plus health benefits.
Avocado oil – sounds strange but it’s a very healthy option. You can use it for almost all cooking purposes, thanks to its mild flavour. It contains oleic acid and an antioxidant called lutein. Lutein is important for eye health, contributing to a lower risk of cataracts and macular degeneration. As the body doesn’t make lutein, it’s super helpful if you can get it from the foods you eat. Enter avocado oil…
Peanut oil isn't just for peanut butter! Many cuisines around the world, specifically Asian, cook with this tasty ingredient. According to the nutrition research non-profit organization, the Peanut Institute in America, peanut oil is a smart cooking choice. “In addition to providing heart-healthy fat, peanut oil contains phytosterols. These plant compounds block the absorption of cholesterol from food, reducing the amount of cholesterol that ends up in your blood. Both unrefined and refined peanut oils contain more phytosterols than extra-virgin olive oil, another common source of monounsaturated fat.”
Good to know
Store all oils far away from the stove as certain oils can become rancid when exposed to light and heat. Keep your bottles in a cool, dark cupboard and try not to use the same batch of oil over and over, especially if there are dark burnt bits in it.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.