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A blog about food and healthy living lifestyle.

All about Oil

All about oil.

 

There are so many oils available, each with different benefits and flavors. The most important question that pops in my mind is which ones are best suited for cooking and the benefits of each.

 

 

Oils with high smoke points (such as vegetable, peanut and sesame) are good for frying or high-heat stir-frying, while oils with low smoke points (flaxseed or walnut) work well in salad dressings and dips.

 

 

Plant oils are a rich source of monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs, respectively). When used in place of saturated fats, these heart-healthy fats may help reduce the risk of heart disease and stroke by improving related risk factors such as total and LDL blood cholesterol, blood pressure and inflammation. Plant oils also provide essential nutrients such as vitamin E to help build and maintain cells in the body.

 

Olive Oil
Olive oil is high in monounsaturated fatty acids, which may help reduce the risk of heart disease. The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. Olive oil labeled as “light” is often lighter in hue or flavor, but not lighter in calories. Use olive oil in dressings, sautés and for dipping.

 

Canola Oil
Low in saturated fat and high in mono- and polyunsaturated fats, including omega-3s, canola oil has a light flavor that makes it a versatile ingredient. Because of its light flavor, high smoke point, and smooth texture, canola oil is one of the most versatile cooking oils. You can use it in a number of dishes and cooking methods.

 

Sunflower Oil
While standard sunflower oils are high in polyunsaturated fatty acids (specifically linoleic acid), high-oleic versions are significantly higher in monounsaturated fats. Its nutritious composition makes it one of the healthiest oils for consumption as well as application on skin and hair. The main component of sunflower oil is linoleic acid. Its other components include oleic acid and palmitic acid. In addition to these, it contains lecithin, carotenoids, tocopherols and appreciable quantities of vitamins A, D and E. Refined sunflower oil has a higher smoke point and neutral flavor and color, making it ideal for high-heat cooking such as baking, frying or sautéing.

 

Flaxseed  Oil
With omega-6 and omega-9 essential fatty acids, heart-healthy flaxseed oil is often cited as a vegetarian alternative to fish oil. Flaxseed oil has a low smoke point, so it’s not ideal for cooking. It’s perfect for salad dressing.

 

Coconut Oil
Coconut oil is extracted from the fruit of mature coconuts and is a saturated fat. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid. Preliminary studies show that this acid may have a neutral or beneficial effect on cholesterol levels. It can be used as a substituted for shortening or butter in vegan recipes.  Organic coconut oil is an excellent replacement as skin cream.

 

Avocado Oil
With a tempting green shade, a buttery, nutty flavor and a composition of more than 70-percent monounsaturated fat, avocado oil is a heart-nourishing choice. It has a high smoke point, so is perfect for frying. It is often used as salad dressing too.

 

Peanut Oil
Peanut oil is a common monounsaturated fat and contains vitamin E. This oil is often used in deep frying because of its high smoke point.

 

Walnut Oil
Made from dried and cold-pressed nuts, walnut oil has a high concentration of alpha-linolenic acid that partially converts to omega- 3s, which supports heart health. Walnuts and walnut oil are also rich in antioxidants and are one of the best antioxidant sources among the tree nuts. Walnut oil doesn’t stand up to high heat, is best used as salad dressing or for sprinkling on food.

 

Coconut Oil
Coconut oil is extracted from the fruit of mature coconuts and is a saturated fat. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid. Preliminary studies show that this acid may have a neutral or beneficial effect on cholesterol levels. It can be used as a substituted for shortening or butter in vegan recipes.  Organic coconut oil is an excellent replacement as skin cream.

 

Corn Oil
A preferred choice by lot of people; it is high in polyunsaturated fatty acids. Corn oil is ideal for baking, sautéing or stir-frying. Corn oil has received much attention in the recent years for its ability to lower blood cholesterol.

 

Sesame Oil
Sesame oil is rich in mono- and polyunsaturated fatty acids. Sesame oil is typically used in Asian cuisines and has a sweet, nutty flavor.

 

 

Grapeseed Oil
Extracted from grape seeds (a byproduct of wine-making), this oil is rich in polyunsaturated fatty acids, which lowers total cholesterol. Grapeseed oil has a moderately high smoke point, which makes it great for sautés and frying. It can also be used in dressings and dips for vegetables.

 

Vegetable Oil
Another preferred choice for cooking and frying, vegetable oil is often soybean oil or a blend of soybean and other oils, and contains primarily polyunsaturated fats and considerable monounsaturated and saturated fat. It is best suited in baking, frying and sautéing.

 

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Comments 4

Guest - Jess Leeman on Monday, 08 February 2016 13:17
Coconut oil

Everyone seems to be lovely coconut oil at the moment - it has so many uses! I used it in my hair and it feels AMAZING, I know people use it on their faces. I did, but it broke me out after like 2 uses so stopped. Haha!
Jess | http://www.beautifulbreakable.com

Everyone seems to be lovely coconut oil at the moment - it has so many uses! I used it in my hair and it feels AMAZING, I know people use it on their faces. I did, but it broke me out after like 2 uses so stopped. Haha! Jess | www.beautifulbreakable.com ♥
Guest - Pragati // Simple Medicine on Monday, 08 February 2016 14:11

This is a great list! Thanks for sharing :)

This is a great list! Thanks for sharing :)
Guest - Claudia H. Blanton on Monday, 08 February 2016 14:17
I love oil!

a great and detailed list, that I will absolutely share - blessings!

a great and detailed list, that I will absolutely share - blessings!
Guest - Cori on Tuesday, 09 February 2016 11:16
Very Interesting

Very nice explanation of the different oils that are out there. Thank you for sharing!

Very nice explanation of the different oils that are out there. Thank you for sharing!
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Tuesday, 22 September 2020
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