Cooking oils are defined as any oil obtained from plants or animal fats, and they typically remain in liquid form at room temperature. Cooking oils can be used in a variety of ways in the kitchen, most commonly during baking or grilling. Oils can be derived from an assortment of foods, including vegetables, fruits and seeds. Some of the most common varieties of cooking oils are canola, vegetable, olive, sunflower and peanut.
Although cooking oils are high in fat and calories, they can serve a vital purpose in a well-rounded, healthy diet. Oils with a higher amount of monounsaturated fats, such as extra virgin olive oil and flaxseed oil, carry a variety of anti-inflammatory properties. In fact, studies and research presented by dermatologist Dr. Nicholas Perricone have shown that diets high in healthy sources of oil, most specifically extra virgin olive oil, can improve all areas of the body prone to inflammation (including internal organs and skin). Olive oil has also been found to increase levels of healthful HDL cholesterol, which benefits the functioning of the heart.
What to Look for
It's important to choose cooking oils with higher levels of monounsaturated (or polyunsaturated) fats, instead of high levels of trans or saturated fats. Trans fats serve virtually no purpose in a healthy diet or natural eating plan, and they provide no benefit to overall body functioning and nutrition. Look for healthful cooking oils that are instead high in unsaturated fats, including safflower, sunflower, peanut and corn oils. For those who suffer from certain food allergens, it is crucial to avoid peanut and cashew varieties, which are derived from nuts.
Common Pitfalls
Saturated fats and trans fats are another way of saying "hydrogenated oils," which have been chemically altered to increase their melting points, resulting in such unhealthy sources of cooking oil as hard margarine and vegetable shortening. Other forms of "unhealthy" cooking oils are butter, coconut oil and palm oil, all of which are high in saturated and trans fats. It is also important to remember that all sources of oil are naturally high in fat and calories and so should be used in moderation. Try using a small amount of extra virgin olive oil as dressing on a salad, supplementing a fresh fruit smoothie with flaxseed oil or baking with small amounts of canola oil, while remaining aware of the calories and fat content involved.
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