Even healthy oils are still liquid fats so use sparingly.
Balancing taste and health concerns with cooking oils challenges many conscientious cooks with the sheer array of choices. The fat content greatly affects cholesterol levels, so AskDrSears.com recommends monounsaturated oils, which lower bad cholesterol and leave the good cholesterol in peace. Omega essential fatty acids are another important health indicator when choosing cooking oil. High temperatures can damage oils and destroy the nutritive properties so the best cooking oil has a high smoke point, according to tosasoft.com.
Plant-Based Oils
Health Castle approves olive oil, canola oil, flaxseed oil, peanut oil, safflower oil, sunflower oil and corn oil as good cooking oils. Olive oil has a smoke point of 350 degrees F., and is quite stable when heated with a fruity flavor. Corn oil has a buttery taste. Safflower oil in mildly nutty while sunflower oil is rather bland, and soybean oil and canola oil have a mild tastes. They all smoke at 400 degrees F., or higher making them good choices for frying and are low in saturated and trans fats. Olive oil is high in the good monounsaturated oils. Pumpkin seed contains both omega-3s and 6s and contains 90 percent unsaturated fats making it a very healthy cooking oil but it has a comparatively low smoke point.
Fruit-Based Oils
Grapeseed and coconut oil have a nutty taste, while black currant oil is mild with no bitter aftertaste.Grapeseed oil boasts of many health benefits, including being high in polyunsaturated fats, omega-6 essential fatty acids, vitamin E and antioxidants. Coconut oil rates significantly lower on the health scale because it contains high amounts of saturated fats. Black currant oil is rich in both omega-3s and 6s. Its low smoke point makes it very fragile and the Foundation for Alternative and Integrative Medicine recommends using it as a dressing rather than heating it.
Nut Oils
Predictably, the nut oils have a nutty flavor. Peanut oil, often used in stir-fry and deep-frying, contains monounsaturated fats and omega-6s and smokes at 450 degrees F. The monounsaturated fats and 495 degrees F., smoke point of almond oil make it a good choice for frying. Walnut oil is full of polyunsaturated fats and omega-3s and works well for baking and saut ing, with a smoke point of 400 degrees F. Hazelnut oil is rich in omega-9s and monounsaturated fats. It smokes at 430 degrees F., and is useful in salad dressings, marinades and baked goods.
Healthiest Oils
dLife says the healthiest oils for the diabetic diet are walnut oil, flaxseed oil, canola oil, olive oil, peanut oil, almond oil, avocado oil, safflower oil, sunflower oil and grapeseed oil. AskDrSears.com adds soybean and pumpkin seed oil to the list..
Tags: smoke point, monounsaturated fats, both omega-3s, cooking oils, essential fatty, essential fatty acids, fatty acids