Five (5) Healthy Cooking Oils and Reliable Free Tips on How to Use Them.

When choosing cooking oils, get to know about the health benefits of the cooking oil and what it is best used for when it comes to cooking. Not all healthy cooking oils may be suitable for all applications in cooking.

What are the health benefits of cooking oil?

Monounsaturated fats contribute to good cholesterol levels and reduce your risk of heart and cardiovascular diseases. Olive oil, canola oil, sunflower oil, hazelnut oil, and almond oil are all known for being high in monounsaturated fats. Polyunsaturated fats. These are also called omega-3 and omega-6 acids.  

Common healthy cooking oils

1. Canola oil

Is canola oil healthy?

Canola oil is widely considered to be a healthy oil as it’s low in saturated fat and high in monounsaturated fat. Both monounsaturated and polyunsaturated fats can improve cholesterol levels and lower your risk of heart disease. 

2. Coconut oil

Coconut oil is an edible oil derived from the wick, meat, and milk of the coconut palm fruit. Coconut oil is a white solid fat; in warmer climates during the summer months, it is a clear thin liquid oil, melting at warmer room temperatures of around 25 °C. Unrefined varieties have a distinct coconut aroma.

3. Peanut oil

Is peanut oil healthy or unhealthy?

Peanut oil is rich in vitamin E, an antioxidant that offers many protective benefits against chronic disease. This, along with its healthy fat , means peanut oil can be a great addition to your diet — as long as you consume it in moderation. 

4. Soybean oil

Soybean oil is a vegetable oil extracted from the seeds of the soybean. It is one of the most widely consumed cooking oils and the second most consumed vegetable oil. As a drying oil, processed soybean oil is also used as a base for printing inks and oil paints. 

5. Sunflower oil

Sunflower oil is the non-volatile oil pressed from the seeds of the sunflower (Helianthus annuus). Sunflower oil is commonly used in food as a frying oil, and in cosmetic formulations as an emollient. 

Different cooking oils have distinctive flavors.

Try the different types to discover the one you prefer for that particular cooking purpose. You can use cooking oils the same way you use solid cooking fats.

Tips for cooking with healthy cooking oils

Cooking oils start to degrade once it reaches their smoke point. So, if you accidentally let your oil smoke or catch fire, get rid of it and use a fresh one.

Do not use oils that smell bad. When cooking oil is stored too long or not stored well it can become oxidized or rancid.

It is better not to reuse or reheat any cooking oil.

Buy just enough amount of cooking oil to avoid waste. If you have to store it, store it in a dark, cool place to keep them fresh for a long.

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