Which cooking oil is the best? 16 pros and cons
cooking fat comes from animal sources, which is solid at room temperature, while oil is extracted from various plants, seeds and vegetables, which is liquid at room temperature (except for some tropical oils, including coconut oil, palm oil and palm kernel oil, which can be solid, semi-solid or liquid at room temperature). When choosing edible fat or oil, it is important to consider how the oil maintains temperature or its smoke point, that is, the temperature at which the oil begins to produce smoke and decompose. You also need to consider whether you want fat or fat to add flavor to your food, and the overall health of the nutritional status of the fat. In addition to butter, oil and fat do not contain carbohydrates or proteins, and discussions about the health of oil have focused on the type of fat it contains. Please refer to learn more about 16 types of edible oils and their recommended uses.
coconut oil comes from coconut meat, 86% of which is saturated fat. Its high concentration of medium chain triglycerides (MCT) is the favorite of health conscious dieters. The body immediately burns MCTs as fuel, reducing their potential for storage as fat. There is also some evidence that MCT promotes metabolism and satiety. Coconut oil is relatively heat stable and resistant to rancidity. When you see "virgin" on the label, it means that the oil is extracted from coconuts, does not need to use heat or chemicals, and can withstand baking and frying temperatures up to 350 degrees Fahrenheit. If you're looking for something that can be heated a little more, refined coconut oil, extracted from dried coconut meat, purified with a chemical solvent, can be preserved at temperatures up to 425 degrees Fahrenheit, and usually has less flavor. Recommended brands: Trader Joe's Organic Virgin Coconut Oil and nutiva Organic Virgin Coconut oil.
Credit: pilipphoto / iStock / Getty Images walnut oil is rich in nut flavor, you can get it from cold pressed walnut oil. Since two-thirds of the fat in walnut oil is a weak polyunsaturated fat (which means it is easily damaged by heat), cooking walnut oil is not recommended. Instead, use the oil for salad dressing and cold dishes. Walnut oil should be kept in the refrigerator for up to six months. Like the nuts from which it comes, walnut oil has been shown to reduce the risk of heart disease. In a small study published in the 2010 issue of the Journal of the American College of nutrition, researchers at Penn State University found that eating walnuts and walnut oil helped lower resting and coping blood pressure. Recommended brands: La tourangelle roasted walnut oil and international collection walnut oil. Listen to now: Angela Davis of soulcycle shares how to kill walnut oil in rotation class and life. Sunflower oil is extracted from sunflower seed and is a good source of vitamin E. A tablespoon of sunflower oil can provide 40% of what you need every day. Sunflower oil has the form of high oleic acid, linoleic acid or partial hydrogenation. High oleic sunflower oil contains more than 70% monounsaturated fatty acids, which can improve blood cholesterol level, reduce blood pressure and reduce the risk of heart disease. However, about 65% of linoleic acid fats are linoleic acid (LA), omega-6 fats, and most Americans consume too much processed food. Partially hydrogenated may contain trans fatty acids, which worsen blood cholesterol levels, increase inflammation, and lead to insulin resistance and overall risk of diabetes and heart disease. If you want to cook with sunflower oil, stick to the high oleic acid variety. The average smoke point is about 460 degrees Fahrenheit. Recommended brands: spectrum Naturals high heat sunflower oil, smude cold pressed high oleic sunflower oil. Credit: wavebreakmedia Limited / Wavebreak media / Getty Images span credit: the fat composition of butter has an impact on most people's "unhealthy" food list until recently, when some studies evaluate the role of dietary fat in cardiovascular health, they have challenged the concept that saturated fat is as dangerous as previously thought. One of the randomized trials published in the annals of internal medicine in September 2014 found that subjects who ate a relatively high-fat diet (including saturated fat) had a greater reduction in cardiovascular risk factors than those who ate a low-fat diet. However, this is not necessarily a license to add butter to everything. Researchers agree that the overall quality of a person's diet has the greatest impact on our health, and more research is needed. Seasoning with butter when cooking, and observe carefully when heating to prevent smoking (the milk solid in butter makes its smoke point relatively low). Recommended brand: kerrygold pure Irish butter and organic corn butter. Credit: belchonock / iStock / Getty Images Credit: Chamberlain / iStock / Getty Images credit card: chamilewhite / iStock / Getty Images Credit: amarita / iStock / Getty Images Credit: Credit: palm oil are extracted from the fruits of palm trees with a saturation of 52%, while palm kernel oil is extracted from palm seeds with a saturation of 86%. Palm kernel oil is usually used in more commercial processed foods because of its high saturated fat content and long shelf life. Nearly 80% of the world's palm oil comes from Malaysia and Indonesia, where rainforests are destroyed to make way for palm plantations. Sadly, this mass production is threatening chimpanzee habitats, and advocacy groups say the animal is at risk of extinction. In order to eliminate these impacts, RSPO has set the source standard of sustainable palm oil for enterprises. Products conforming to RSPO certification. Recommended brand: nutiva organic red palm oil. Credit: 14031857 / iStock / Getty Images credit card: Julia Credit: hinterland products / digital vision / Getty Images "about 75% of the fat in olive oil is in the form of monounsaturated oleic acidThere is, "said chef Rebecca Katz, author of the healthy mind recipe. "Olive oil is" a key element in a heart healthy diet, "Katz added," and is linked in the study to improving memory and overall brain function. " This recognition comes from the study of people eating Mediterranean diet, in which olive oil is the main component. Some believe that extra virgin olive oil (325 to 375 degrees Fahrenheit) has a relatively low smoke point, meaning it should not be used for cooking. But Katz said it's not a problem if it's used properly. " Whenever you cook with oil, always heat your pan first, then add oil. Once the oil starts to flash, add your food. Once the food is added to the pan, the smoke will drop. That's why you can fry with olive oil without a problem. " Recommended brands: 365 organic extra virgin olive oil and California olive ranch extra virgin olive oil. Credit: Sigrid gombert / culture / Getty Images Credit: no ndrickson / digital vision / Getty Images 2. Walnut oil
4. "Flaxseed oil is a good vegetarian source of omega-3 fatty acids," said Olivia Martino, a registered dietitian and nutritionist at the Portland nutrition and fitness center in Oregon. Omega-3 is a powerful anti-inflammatory drug that reduces the risk of heart disease, stroke and cancer, while improving brain function. " Omega-3 fatty acids in flaxseed oil are in the form of α - linolenic acid (ALA), which is converted into two other omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA and DHA are naturally abundant in fish and seafood, so it is important for people who follow a vegetarian or vegan diet to eat a food source rich in ala. The recommended daily intake of ALA is 1.1 to 1.6 g, with only one tablespoon of linseed oil providing 7 g of ALA. But be careful of this fragile oil. " "Linseed oil shouldn't be heated," Martino said. "It's better to use it in salad dressing, cooked vegetables, in smoothie or just alone. Keep an opaque bottle in the refrigerator or freezer to prevent oxidation. "Recommended brands: jarror formula fresh pressed linseed oil and Bahrain organic linseed oil.
6. Sesame oil is mainly used in Asian dishes. It is usually sold "roasted" with a rich nutty flavor, supplemented with tofu, rice and vegetables for cooking. Like other nut and seed oils, sesame oil is highly unsaturated (85% of the oil is monounsaturated and polyunsaturated), and cannot withstand high temperature or high temperature well. Pour the oil over cooked food or use it in Asian salad dressing. Recommended brands: Eden organic sesame oil andKewala organic sesame oil.
7. Rapeseed oil is a variety of rapeseed oil. It was developed in 1960s. A kind of toxic mandelic acid compound was removed by traditional plant breeding method, which made the oil inedible. Nowadays, rapeseed oil is the third largest source of vegetable oil in the world after soybean oil and palm oil. Because of its high smoke point (475 degrees Fahrenheit), it is commonly used for frying and baking, and is an ingredient in salad dressings, margarines, and a variety of other products. Rapeseed is also considered a healthy oil because of its high ratio of monounsaturated to saturated fats (more than twice the former), and its omega-3 fatty acids (about 11% of rapeseed fat is of this type). However, more than 93% of canola production in the United States comes from genetically modified seeds, so if you want to avoid genetically modified, you must choose products with the "organic" label. Recommended brands: spectrum organic canola oil and cibaria organic canola oil.
8. Like many vegetable oils, corn oil is highly refined through industrial processes of heating and chemical treatment to remove impurities and neutralize the flavor of the oil. Refined oil also increases smoke. For this reason, corn oil is almost tasteless and can withstand cooking temperatures up to 450 degrees Fahrenheit, which makes it widely used in food preparation. More than four fifths of the fat in corn oil is unsaturated. Like canola oil, most corn crops (90%) in the United States are currently genetically modified. Although the "organic" label prohibits the use of genetically modified organisms, it is almost impossible to find organic corn oil, so if you are worried about genetically modified food, it may be worth replacing it with another vegetable oil. Soybean oil is one of the main ingredients found in most processed foods, and it often appears in the form of "partial hydrogenation" on the ingredient list of foods with higher processing degree. Of course, about 60% of the fat in soybean oil is polyunsaturated, and about 23% is monounsaturated, but this high degree of unsaturation means that soybean oil is easy to deteriorate when exposed to heat, air and light for a long time. Therefore, most soybean oil is refined by chemical solvents and heat treatment, which, like hydrogenation, tend to increase the content of trans fat. This causes the oil temperature to rise, with an average smoke point of about 460 degrees Fahrenheit. Unfortunately, trans fats are very dangerous to our health. It's best not to eat soybeans (and any fats) that contain these harmful fats. In addition, like rape and corn, most of the soybeans produced in the United States come from genetically modified seeds. Recommended brands: King organic non GMO soybean oil and zoye high quality vegetable oil 100% pure soybean oil.
10. Safflower oil is extracted from the seeds of Safflower in Chrysanthemum family. More than 70% of the fat in traditional safflower oil is linoleic acid (LA), an omega-6 fat. Although La is one of the essential fatty acids, most Americans eat too much, about 10 times as much as omega-3, and usually from processed foods. This proportion is not ideal for health. The current suggestions are to eat more omega-3 and less omega-6. If you decide to use the neutral flavor of safflower oil to make food, you can choose the version with high oleic acid, which has more than 75% monounsaturated content and lower ω - 6 content. Safflower oil has a higher smoke point - about 475 degrees Fahrenheit. Recommended brands: spectrum essentials high heat safflower oil and Eden foods high oleic safflower oil.
11. Grape seed oil is a byproduct of wine making -- it is extracted from the seeds of wine making grapes. As a special oil, it is often more expensive than most other edible oils. Grape seed oil is generally recommended for high-temperature cooking because it has a relatively high smoke point of 420 degrees Fahrenheit. It's a good choice if you're looking for a neutral taste, plant-based cooking oil of medium high temperature. Recommended brands: spectrum graphed oil and montebaldo 100% pure graphed oil.
12. Palm oil and palm kernel oil
13. Avocado oil has almost the same fat composition as olive oil. About 70% of them are monounsaturated fats (MUFA), and the rest are semi saturated and semi polyunsaturated fats. This ingredient puts avocado oil on the heart health list of many nutritionists who advocate the benefits of a Mediterranean diet rich in olive oil, olive oil, nuts and polyunsaturated fatty acids in seeds. Avocado oil is green and has the characteristic butter flavor of avocado. Use avocado oil to give salad dressing or drench food with rich flavor. It can also be used for cooking because it has a high smoke point (from 375 to 500 degrees Fahrenheit, depending on the manufacturer). Recommended brands: now foods avocado oil and La tourangelle avocado oil.
15. Olive oil
16. When it comes to healthy cooking oil, Rebecca Katz, the food executive chef of the medical professional training program and the author of many healthy recipes, including "cancer kitchen" and "longevity kitchen", is a fan of ghee. I like long-term oils. It's delicious to cook with butter, "Katz said. Butter contains a small amount of water and some milk compounds, while butter is pure fat (about two-thirds saturated and one-third monounsaturated). " "All milk solids have been skimmed," Katz added, "so it's good for people with lactose and / or casein intolerance." This process also increases the smoke point, making butter more suitable for cooking at high temperatures than butter. The pastry's smoke point will vary depending on its purity and storage time, but some cooking guidelines put it up to 450 degrees Fahrenheit. Remember that just one tablespoon of butter contains 8 grams of saturated fat (nutritionists recommend eating less of it to improve your heart health), so use it with caution. Recommended brand: pure farm organic butter and ancient organic butter are not the same as all edible oils. The type of oil will affect the nutritional quality of oil and its use in the kitchen. What kind of oil do you usually use? Is there anything you avoid? Why? Please share your opinion with us below.
