Cooking Oils: Some Tasty Advice

There are many selections when it comes to cooking oils, however not all of them are healthy despite their “Vegetable Oil” label. Some of these unhealthy oils include corn, grape seed, safflower and cottonseed, the reason for this is simple. They have been processed using extreme heat and pressure, and some even with the use of industrial solvents.

These oils are high in polyunsaturated fats that can increase the production of free radicals and other things which are linked to Alzheimer’s and other degenerative diseases, including heart disease.



1. Coconut Oil

When it comes to cooking in high heat. It has fatty acids that are more than 90% saturated, which means this type of oil is very heat-resistant. Additionally, it is semi-solid when stored at room temperature. It does not go rancid even if you don’t use it for several months.

Another huge plus is the fact that coconut oil has a number of health benefits. It has Lauric Acid, which has the ability to lower bad cholesterol levels, while killing bacteria and other known pathogens. Also, coconut oil is said to boost metabolism and gives satiety to your served foods. When buying coconut oil, make sure it is virgin coconut oil, which is organic and tastes good as well.

2. Butter

For quite some time, butter had a bad reputation because it contained high saturated fat. Instead of the processed margarine, use real butter when you cook food because the latter is good for your health and has a lot of benefits to offer, including:

  • Vitamin A
  • Vitamin E
  • Vitamin K2
  • Conjugated Linoleic Acid (CLA)
  • Butyrate

CLA and Butyrate are both fatty acids with health benefits. CLA helps in lowering your body fat percentage, while Butyrate helps in fighting inflammation, improving the health of your gut, and resisting obesity as observed in rat studies.

Real butter has 68% saturated fat, but there is one caveat when you use it for cooking: it burns fast when you expose it to high heat because of the small amounts of proteins and sugars in it. To avoid this, clarify your butter to remove proteins and lactose, giving you pure butterfat. The butter you buy should be from grass-fed cows only. This type of butter has the nutrients mentioned above and is so much healthier than those produced from cows fed with grains.

3. Olive Oil

You may have heard about the health benefits of olive oil for your heart. It increases the production of good cholesterol in your bloodstream and has 14% saturated fat and 75% unsaturated fat. Despite having fatty acids that contain double bonds, olive oil is still resistant to heat.

The best type of olive oil is cold pressed, extra virgin olive oil, due to its high nutrient content and much better taste. The only downside is that it goes rancid faster if it’s not stored properly. The bottle should be a dark color and it should be stored in a cool dry place.

4. Palm Oil

From the oil palm fruits, palm oil has saturated and monounsaturated fats, making it an excellent choice for cooking. The unrefined variety, also known as the Red Palm Oil, is considered the best type to buy. It offers vitamin E and coenzyme Q10 among its many nutrients.

Some advice for when you shop for oils:

  • Watch out for oils with any polyunsaturated fats.
  • Nut and seed oils are usually highly processed, there are a few exceptions like Macadamia oil, but this should be used on a low to medium heat only.
  • Avoid industrial seed and vegetable oils due to their highly processed omega 6 fatty acids, which is too refine to give any benefit.


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