If you’re trying to make some healthy changes, one of the easiest things you can do is invest in high quality healthy oils for your kitchen. It’s time to throw out the vegetable oil. Say goodbye to canola, cottonseed and soybean oil. Say hello to a healthy heart, happy hair and glowing skin! Let’s talk about some healthy oil options and when they should be used.
Olive oil is well known for its heart healthy benefits. It’s praised as an important part of Mediterranean diets and has become very popular. However, olive oil is quite sensitive to heat. The nutrition it contains is easily broken down at high temperatures. For this reason, you should avoid using olive oil for frying or roasting. Instead, use it as a salad dressing or for lightly sauteing. You can also roast vegetables and add the oil afterwards to coat. Look for cold-pressed organic extra virgin olive oil.
Coconut oil has become quite popular for its nutritional value and antibacterial properties. The best thing about coconut oil is that it’s stable at higher heats. It does not require hydrogenation and it’s full of healthy saturated fats. Research is now showing that healthy saturated fats benefit our brains and bodies in many ways. Additionally, coconut oil is high in medium-chain triglycerides (MCT’s), which have been shown to promote fat loss in some studies. MCT’s do not require any bile salts to digest and are rapidly absorbed by the body, so they are often used when people have digestion and absorption issues. So, how can you use coconut oil? Many vegetables are delicious when roasted in coconut oil. You can saute with it, and you can also replace other oils with coconut when baking. Be sure to look for organic unrefined coconut oil. You do not want anything refined.
If you love avocados but can’t get your hands on a ripe one, avocado oil is a tasty replacement. Just like the fruit itself, it’s full of healthy saturated fats and vitamin E. High quality avocado oil has a high smoke point, which makes it a good choice for a variety of cooking methods. It also adds wonderful flavor to salads. Look for organic unrefined avocado oil that is stored in a dark bottle. The more light the oil is exposed to, the more it oxidizes and loses nutrition.
Macadamia nut oil
Macadamia nut oil can be harder to find than those listed above, but the hunt is well worth it! Because macadamia nuts are full of buttery smooth flavor and high in healthy saturated fats, the same is true of this oil. It has a higher smoke point and is lower in polyunsaturated fats, making it a healthy choice. It also has higher amounts of oleic acid than olive oil, and its anti-inflammatory properties are beneficial to the brain and body. High heat cooking isn’t the only thing to use this oil for though. It adds amazing flavor as a salad dressing. Think about Asian inspired salads and dishes that might typically use peanut oil or sauce. Macadamia nut oil would make a great replacement.
Do you use any of these oils now? Are you planning on trying something new after reading this?