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3 Healthy Cooking Oils

27/8/2017

9 Comments

 
Picture
Oil has gotten a bad rap over the past few decades but with the tide turning away from low-fat to good-fat we should all make sure we know which oils are best to cook with while keeping us healthy.
In general we should be getting around 33% of our total calories from fats. We need fat because it contains essential fatty acids which the body cannot make itself. Fats also help us absorb certain vitamins. There are two groups of fats: saturated and unsaturated. We should be aiming to avoid eating foods which are high in bad saturated and trans fats and replace them with unsaturated fats which can help lower cholesterol and maintain heart health.

There are two subclasses of unsaturated fats: Monounsaturated fats and Polyunsaturated fats. Monounsaturated fats help protect our hearts by maintaining levels of good HDL cholesterol while reducing levels of bad LDL cholesterol. Polyunsaturated fats can help lower the level of LDL cholesterol.

I've picked three of my favourite healthy cooking oils which are low in saturated fats and high in unsaturated fats:

Rapeseed oil

Harvested here in the UK, Rapeseed oil is one of the best healthy oils because it is a great source of both polyunsaturated and monounsaturated fat. It has the lowest saturated fat of any oil (about 50% less than olive oil) plus it can be heated to high temperatures without degrading making it the perfect cooking oil. As a bonus is also a rich, natural source of vitamin E. It has become the oil of choice with chefs and top restaurants.
Picture - a field of rapeseeds

Olive oil

The Mediterranean diet is rich in olive oil and populations from that region have longer life expectancies and a lower risk of heart disease compared with Northern Europeans and North Americans. The health benefits of Olive oil have been widely documented. As with rapeseed oil, olive oil contains Omegas 3, 6 and 9, essential fatty acids known to reduce cholesterol and maintain heart health, joint mobility and brain function. But to get the best heath benefits you need to opt for high quality extra virgin cold pressed varieties and there is some debate as to whether these oils are stable at high temperatures so keep your EVOO for drizzling and dipping and use rapeseed oil when heating.
Picture - olives on branch

Avocado oil

Hailed by the beauty industry as a skin saviour, avocado oil is produced in New Zealand and has impressive healthy benefits. Avocado oil is nearly 70% oleic acid, a monounsaturated omega-9 fatty acid and has high levels of antioxidants like vitamin E and lutein.  It also has a higher smoke point compared to olive oil so it is a better choice for use when frying. But the best feature is the taste; a rich, buttery avocado flavour which beats olive oil.
Picture - avocados
All health content  is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Collaborative post
9 Comments
rhian westbury link
31/8/2017 02:30:06 pm

I don't tend to use a lot of olive, I opt for frylight but sometimes olive oil is used x

Reply
Anosa link
31/8/2017 07:43:44 pm

This was a really good read, I always cook with either Rapseed oil or Olive oil and yet to try avocado oil.

Reply
Emma link
31/8/2017 09:08:36 pm

We've been using coconut oil recently as so many health and fitness people recommended it, but apparently new studies have shown it is really bad to cook in. So I think we will be going back to olive oil. I've never thought of using avocado oil.

Reply
kerry norris link
1/9/2017 08:49:59 am

I use rapeseed and olive oil all the time but not thought to use avocado oil x

Reply
Amy | All Things Amy link
1/9/2017 08:59:42 am

I didn't even know you could get avocado oil, we tend to use frylight or rapeseed oil.

Reply
Nadia link
2/9/2017 08:35:58 am

I need to try rapeseed oil. We mostly use olive oil. Thanks for sharing this.

Reply
Jayne @ Sticky Mud and Belly Laughs link
2/9/2017 05:32:28 pm

I use mostly olive oil. I must admit I have never tried avocado oil before though.

Reply
Lisa link
4/9/2017 10:03:01 pm

I didn't even know there was avocado oil! Interesting read.

Reply
BISWANATH BAI
7/9/2017 04:59:39 am

My trainer says olive oil is best for fitness training

Reply



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