For cooking, it is always better to favor vegetable oils over animal fats in order to reduce the risk of cardiovascular disease and maintain good health. Here are the five healthiest cooking oils recommended by nutrition experts.
- On the other hand, avoid palm oil which contains a high level of saturated fatty acids, which increases bad cholesterol, but also palmitic acid which could increase the risk of cancer, according to a British study.
- In addition to the oils mentioned here, it is also possible to turn to other vegetable oils such as linseed, hazelnut or soybean oil, because the latter are rich in omega-3 fatty acids necessary for the development and to the proper functioning of the body.
- You can also use rapeseed oil, which is particularly balanced in omega-3 and omega-9.
- In addition to the oils mentioned here, it is also possible to turn to other vegetable oils such as linseed, hazelnut or soybean oil, because the latter are rich in omega-3 fatty acids necessary for the development and to the proper functioning of the body.
Adopting a healthy diet means adapting your diet right down to the type of cooking oil you use. For you, we have therefore gathered, thanks to the work of StudyFinds, the advice of several specialized media and American nutrition professionals, to determine the five healthiest cooking oils. Note however that, as often when it comes to fat, even if these oils are considered good for health, the golden rule remains moderation.
1. Extra virgin olive oil
Olive oil has repeatedly demonstrated its health benefits, especially cardiovascular, in the scientific literature. She “contains a large amount of monounsaturated fats and some polyunsaturated fatty acids”underlines the magazine Time.
However, be careful not to overcook because cooking it “too high temperatures can spoil both its flavor and nutrition”, highlighted Self Magazine. “The smoke point of an oil is the temperature at which it begins to smoke. In the case of olive oil, it is between 190 and 207 degrees celsius”adds The Mediterranean Dish. Choose 100% unrefined extra virgin oil with a recent harvest date and a dark bottle to preserve its flavor and benefits.
2. Avocado Oil
“Avocado oil has the same benefits as extra virgin olive oil, but with a higher smoke point, making it ideal for stir-frying or pan-frying. It’s full of vitamin E and has one of the highest monounsaturated fats in the oil aisle”remark SCL Health. The smoke point of avocado oil is around 270 degrees Celsius. “Avocado oil is also rich in the carotenoid lutein which improves eye health”adds Camille Styles.
3. Sesame oil
If you’re looking for a tastier oil, try sesame oil. It is used in many Asian and Indian dishes. sesame oil “has known anti-inflammatory and antioxidant properties, potentially helping to reduce the risk of cardiovascular disease and atherosclerosis, which is the buildup of fat and other substances in the walls of arteries that causes vessels to narrow and increase blood pressure”according to Everyday Health. “Sprinkle it over sliced avocado with salt and pepper for an easy snack – or use it in your soups and stir-fries to easily boost the flavor of your dish”note Chosen Foods. Remember to store your sesame oil in the refrigerator. Its smoke point is around 210 degrees.
4. Safflower oil
Safflower oil is derived from the safflower plant. “The linoleic acid in safflower oil may help reduce the risk of heart disease. Safflower also contains chemicals that may help prevent blood clots, widen blood vessels, lower blood pressure and stimulate the heartcan we read in WebMD.
“Safflower oil is virtually tasteless and remains liquid even when refrigerated. Culinarily, it is excellent for use in salad dressings and other cold preparations”adds Real Simple. With a smoke point of around 265 degrees, you can also cook it on a higher heat.
5. Peanut oil
Peanut oil comes from the seeds of peanut plants and is a good source of vitamin E. “It has also been linked to several health benefits, including reducing certain risk factors for heart disease and lowering blood sugar levels in people with diabetes”highlighted Healthline. It is a flavorful oil that is used in many Asian dishes. peanut oil “also has a high smoke point (232 degrees or so), so you can even use it to fry foods like tempura”adds Self Magazine.
