Choosing the right healthy cooking oil can be a little difficult if we can’t really differentiate and knows what is good for our health from thousands available in the market.
How to choose the right cooking oil
1. Choose heart-healthy, plant-based oil. Olive oil and canola oil are better choices than butter. Vegetable oil is typically fat polyunsaturated and monounsaturated, Olive oil is mostly monounsaturated fat while corn or soya beans oils are mostly polyunsaturated. But canola oil is unusual among vegetable oils because it has Omega-3 fatty acids like those found in fish- oil. Olive oil with its rich flavor is great for salad dressing. Peanut oil and sesame oil also have rich flavor but, all this oil smoke and lose favor at high temperatures. Canola and sunflower oils are better for cooking because they have high smoke points and also canola oil has very little flavor of its own, so it won’t overwhelm other ingredients.
Avoid trans fat
Avoid artificial trans fat completely because it raises bad cholesterol and lowers good cholesterol. It can also boast inflammation which is linked to heart diseases, stroke, diabetes, and other chronic diseases.
Put fats in perspective
Fat is an important part of a healthy diet, especially unsaturated fats. A good diet isn’t about the percentage of fatty acid but about an overall healthy eating pattern. Eat fruits, vegetables, whole grains, fish, lean meat, poultry, and healthy fats fora balanced diet
Check label requirements
It’s wise to read labels and avoid foods that contain hydrogenated oils. Most products will say “0” grams of trans fat per serving, but it may actually have up to half a grams of trans fat per serving
How to maintain healthy cooking oil
1. Note that any oil degrade once it reaches its smoke point. So, if you accidentally let your oil smoke or catch fire, get rid of it and start over
2. If oil smell bad, don’t use it. When the oil is stored for too long it can become oxidized or rancid. It will have a distinctive smell and you should get rid of it
3. Don’t reuse or reheat any cooking oil
4. Buy cooking oil in smaller containers to avoid waste and store them in a dark, cool place to keep them fresh longer.
What do you think? Leave comments and opinions below.