A lot of cooking oils are on the market, and it can be difficult to know which ones to use. The best oils to use for a healthy diet are the ones which are high in polyunsaturated or monounsaturated fat. Because not all oils are equal, you can't use a single oil for all your cooking, says registered dietitian Melissa Ohlson.
Nutrition
Cooking oils are a part of the fats group. You need 5 to 6 tsp. of oil, a healthy fat, every day because fats have an important role in the diet. Fats help you feel full and absorb fat-soluble vitamins A, D, E and K. Fats are an important source of energy and should make up 20 to 30 percent of calories in your diet. They provide nine calories per gram of energy, which is more energy per gram than carbohydrates and protein combined. Because fats are higher in calories per gram, you should eat them in lower amounts.
Recommendations
Do not use cooking oils that have more than 2 grams of saturated fat per tablespoon. Lard, butter, margarine and coconut and palm oil are very high in saturated fat. A diet high in saturated fat or trans fat can contribute to high cholesterol and cardiovascular disease. Trans fat is "man made" by adding hydrogen to vegetable oil, making it a stable saturated fat for cooking. Hydrogenated oils increase the risk of heart disease by raising "bad" cholesterol or LDL. The Dietary Guidelines suggests you limit saturated fat to no more than 7 percent of daily calories. Trans fat should be even less, 1 percent or none.
Healthy Cooking Oils
Fill your pantry with a variety of cooking oils, says Ohlson. Choose cooking oils that are high in either mono- or polyunsaturated fats. Heating oil above its smoke point, the temperature at which the oil begins to smoke, is unhealthy. Smoky cooking oil produces toxic fumes and harmful free radicals. Refined cooking oils have very high smoke points. The best cooking oils to use for searing, browning and deep frying include almond, avocado, hazelnut and "light" olive oil. Deep frying foods is not recommended because it is unhealthy for the heart. Medium-high smoke point oils such as canola, peanut and extra virgin olive oil are best for baking or stir frying. Oils suited for light sautéing, sauces and low-heat baking are corn, hemp, sesame and walnut.
Tips
Some cooking oils such as sesame and hemp require refrigeration for best results. It is O.K. to reuse some cooking oils, but reused cooking oils have a short shelf life of one year. Store them in the refrigerator until you're ready to use them.
Member Comments