Cooking oils are essentially a liquid form of fats that can be used to prevent foods from drying out or to infuse them with flavor. Just because cooking oils have fat doesn't mean they don't add nutritional value to your diet. However, it's important to choose the right kinds of cooking oil that satisfy your taste buds without clogging your heart or adding to your waistline.
Types of Fats
Cooking oils contain fats that are considered good for you. The first is monounsaturated fats, which help to reduce your overall cholesterol levels while boosting your "good" cholesterol levels known as high-density lipoprotein cholesterol. Another beneficial type is polyunsaturated fats, which help to lower your overall cholesterol levels, but do not boost HDL cholesterol. Examples of these oil types include canola, flaxseed, peanut, olive and sunflower oil. The bad forms of fat, however, are saturated and trans fats, which increase your total cholesterol levels. These types of oils typically contain animal products. Examples include solid vegetable shortening, hard margarine, butter, coconut oil and palm oil.
Healthy Oils
Some cooking oils are considered healthy due to their ability to raise healthy cholesterol levels. Note, however, that these oil types are only healthy when consumed in moderation. Read the nutrition label carefully and cook only with the recommended serving size. Healthy cooking oils include flaxseed oil, which contains omega-3 fatty acids. These fatty acids are associated with enhancing heart health. Other example of good oils include canola, soybean and olive oil. Each contains monounsaturated fats that have cholesterol-lowering benefits you use them in moderation.
Oils in Moderation
Some cooking oils have health benefits, but also may contain higher levels of saturated fats. These oils are healthy for use as an occasional cooking oil. One example is peanut oil, which can be used when you are cooking at very high temperatures, such as when making a stir-fry dish. Other moderately healthy oils include safflower, sunflower and corn oils. These oils are a source of heart-protective omega-6 fatty acids, but do contain higher percentages of saturated fats.
Oils to Avoid
Some cooking oils are not considered healthy for you because they contain high amounts of saturated fats. These include coconut oil, which is high in saturated fat. Restaurants often use coconut oil. You may wish to ask in what type of oil a particular food is cooked if you have concerns. Other examples of oils you should avoid include cottonseed and palm kernel oil. These oils are both high in saturated fat levels.
Member Comments