Which Cooking Oil is Right For You?

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By Emily Comos

There’s so many options when it comes to cooking oils, and since it is such an instrumental tool in cooking pretty much everything and anything, you should know which oil does what and when to use each one. 

Coconut Oil

This oil is good for cooking at really high heat, which is typically considered to be above 375 degrees fahrenheit. It is also loaded with highly saturated fats which helps the oil to stay pure for a longer time period. Another benefit of coconut oil is that it can be used for multiple purposes such as hair, skin and nails growth. Coconut oil does run more expensively than other types of oils and it’s strong flavor can also be difficult to mask with certain ingredients if you aren’t a fan of coconut. 

 

Canola Oil

This oil has an incredibly high smoke point of 475 degrees fahrenheit and can also be used for a variety of different recipes including salad dressings and baking. This type of oil has a much less significant flavor than coconut oil so it won’t get in the way of the taste of your overall dish. However, a little over 93% of this oil produced in the United States contains GMOs so you if you’re looking to eat a non-GMO diet, you’ll want to look for “organic” on the label. This oil is also particularly known to increase inflammation which can lead to more severe diseases. 

 

Avocado Oil

Avocado oil has a creamy and rich flavor profile which can be helpful when trying to imitate the taste of butter, but with less calories. It also contains 70% oleic acid which is known to help improve liver and cardiovascular function. This oil is much more expensive than the others and also does not have the same heat stability as oils like coconut and olive oils. However, avocado oil is known to have the least amount of health risks associated with it and is a delicious healthy option!

 

Olive Oil

Some of the benefits of olive oil include that it’s especially rich in antioxidants and Vitamin E which in much research is thought to help reduce the risk of cancer. It is also good for medium-low heat cooking which includes techniques like simmering and reducing sauces. However, there are 120 calories per tablespoon in olive oil, so it’s not the best if you’re looking for a low-calorie diet. If you are wanting to try using olive oil, a helpful tip is to purchase a spray version versus pouring it from the bottle so that you use less and can limit the calorie intake. 

Sources

https://www.smartypantsvitamins.com/blogs/articles/upgrade-fats-pick-healthiest-cooking-oil

https://menshealth.rocks/21-pros-and-cons-of-coconut-oil-is-it-really-beneficial/
https://gourmetliving.org/olive-oil/extra-virgin-olive-oil-nutrition/

https://www.pritikin.com/your-health/healthy-living/eating-right/1103-whats-wrong-with-olive-oil.html

http://www.drkeithkantor.com/the-pros-and-cons-of-cooking-oils/

https://www.nutritionadvance.com/avocado-oil-nutrition/

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