Substituting healthy for unhealthy cooking oil or fat is easy. There are three types of healthy fats: monounsaturated, polyunsaturated and omega-3 fatty acids. And there are three types of unhealthy fats: saturated fat, trans fat and dietary cholesterol. The best type of oil to cook with is one that contains monounsaturated fat, including peanut, canola and olive oil.
Good Vs Bad Fats
Saturated fats, trans fats and dietary cholesterol are all bad fats. They lower your good cholesterol while they increase your bad cholesterol levels. Healthier cooking options include polyunsaturated, monounsaturated and omega-3 fatty acids. Use peanut oil instead of cooking with margarine, lard, butter or tropical oils. These fats and oils all contain either saturated fats or trans fats. You can cook all of your favorite foods in peanut oil just like you would with unhealthy options.
How Peanut Oil is Obtained
Peanuts are a natural fat; the fat is simply separated from the nut. Peanuts are typically pressed or smashed to obtain the oil. If you leave a jar of peanut butter on a shelf for a long time without using it, the fat will separate and you'll find a layer of oil on top of the peanut butter.
Peanut Oil Allergy
If you have an allergy to peanuts, you can still cook with other healthy oil options. Instead of cooking with peanut oil, choose olive, avocado or canola oil. You can also opt for cottonseed oil, sunflower oil or flax oil. Another alternative is cold-water fish oil, including mackerel, salmon or herring. As long as you stick to an oil that was obtained from a vegetable, nut or fatty, cold-water fish, you're making a healthy choice.
Considerations
Cooking with peanut oil can help lower your low-density lipoprotein, or LDL levels. Lowering your LDL, or bad levels can decrease the risk of coronary artery disease, heart attack and possibly prevent high cholesterol.
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