This article introduces 3 of the healthiest cooking oils. Eating them regularly can not only help you improve your overall health but also help you lose weight.
Vegetable oils are the most commonly used cooking oils. For example, peanut oil, canola oil, sunflower seed oil, olive oil, sesame seed oil, coconut oil and so on.
However, not all cooking oils are good for you. Some of them can have a negative impact on your health.
When buying cooking oil, you need to pay attention to how it is processed. The healthiest is cold-pressed oil. This refining method does not affect the integrity of the oil, so it can retain all its minerals and other nutrients.
When the oil is heated past its smoke point, the proteins and nutrients in the oil will decompose. This can generate toxic fumes and free radicals, which are extremely harmful to your body. [*]
If the oil is overheated, even the healthiest polyunsaturated fats will break down into trans fats, which may affect your health and even lead to weight gain.
The Healthiest Cooking Oils:
If you want to lose weight, adjusting your diet is one of the most effective and healthy ways. You can start with how you cook your food, replacing traditional vegetable oil with nutrient-rich cooking oil. This change can help you get more results with less effort.
1. Extra virgin olive oil
Olive oil is rich in monounsaturated fatty acids that are beneficial to the heart.
The monounsaturated fatty acid has been proven to increase good cholesterol (HDL), reduce bad cholesterol (LDL) and lower the risk of cardiovascular disease and stroke.
In addition, olive oil can enhance satiety and prevent you from overeating junk foods rich in empty calories or trans fatty acids.
Although olive oil is not low in calories, it is healthier than most vegetable oils and fat sources.
The monounsaturated fatty acids contained in olive oil can promote digestion and increase bowel movements. Good digestion is the key to weight loss, while indigestion can hinder metabolism and affect weight loss.
Extra virgin olive oil is the least processed form of olive oil. Therefore, it retains its natural antioxidants (which can fight free radicals), vitamins and other nutrients. These nutrients can easily be lost during processing. Therefore, compared with regular olive oil, extra virgin olive oil is healthier, even though the price is higher.
The difference between extra virgin olive oil and regular olive oil:
|Extra virgin olive oil||Regular olive oil|
|1||It’s made of pure cold-pressed olive oil.||It’s a mixed oil, including cold-pressed and processed oil.|
|2||It retains the antioxidants and monounsaturated fats.||It has been heat-treated and has less antioxidant content.|
|3||It retains more olive flavor and has lower acidity.||It is chemically treated or refined in order to remove odor.|
|4||It contains more vitamin E, vitamin A, chlorophyll and magnesium.||It has fewer nutrients.|
|5||It is usually more expensive.||It is usually cheaper.|
The smoke point of olive oil is relatively low, only 375 ° F (190 ° C) and is the most suitable for low-temperature cooking, such as frying and baking. You can also use it directly on the salad.
Be careful not to cook olive oil at high temperatures, like while grilling or frying.
Olive oil should be stored in a cool, dry place and should be kept away from direct sunlight. Doing this will extend the shelf life of the oil.
2. Coconut oil
In recent years, coconut oil has become increasingly popular in weight loss diets, especially low-carb diets like the ketogenic and Atkins diet.
Coconut oil is rich in vitamin E, antioxidants and polyphenols, which can help balance hormones and prevent weight gain due to hormonal imbalance.
Coconut oil contains 82% to 92% saturated fat, so it solidifies at low temperatures. Although most coconut oil is saturated fat, unlike butter or red meat, coconut oil contains many medium-chain fatty acids (MCTs).
Medium-chain fatty acids can be directly absorbed into the blood and immediately used as fuel. They do not increase cholesterol levels like long-chain fatty acids, nor are they easily stored in the body like fat like long-chain fatty acids. [*]
Studies have shown that increasing your intake of coconut oil may reduce inflammation, improve HDL cholesterol levels that protects the heart and promote insulin sensitivity.
We know that insulin resistance is related to obesity and diabetes. Improving insulin sensitivity not only helps control blood sugar levels but also helps fat burning and weight loss.
The smoke point of unrefined virgin coconut oil is only 350 ° F (176 ° C). Thus, it is suitable for low heat cooking or as a butter substitute in baking.
If you are following a ketogenic diet, you can also use coconut oil or MCT to make bulletproof coffee, which can fill your stomach, help you burn fat and increase energy.
One thing you need to be aware of is that coconut oil is high in calories, so you should consume it in moderation.
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3. Avocado oil
More and more people are beginning to emphasize “high fat” in their diet. Especially for a low carb diet. It is recommended that you eat more nutrient-dense foods like grass-fed beef, pork, eggs, nuts or avocado, etc.
Avocado is a superfood. It is rich in healthy fats, important antioxidants and many other nutrients.
Avocado oil is pressed from avocado. Similar to olive oil, avocado oil contains monounsaturated fatty acids that have been shown to reduce inflammation and protect against heart disease. [*]
In addition, avocado oil can also lower the risk of metabolic syndrome and help reduce belly fat. [*]
Avocado oil has a higher smoke point, reaching 482°F (250°C). You can use it for grilling, frying or other high-temperature cooking. You can also use it directly in salads.
If you want to lose weight or improve your overall health, changing your diet is one of the most effective ways. Using a healthy cooking oil when cooking will not only make your food taste better, but also help you to get more nutrition.
Most importantly, healthy oils help promote heart health, reduce inflammation and reduce the risk of chronic diseases caused by inflammation, and even help you lose weight.