I’m overwhelmed! Which oils should I cook with?

jaiedocere, general health, healthy-eating

I’m overwhelmed!
Which oils should I cook with?

  • Are you overwhelmed by all the different kinds of cooking oils available at the grocery store?
  • Are you worried that some are healthier than others?
  • It’s no longer just vegetable, canola and olive to choose from. What is up with avocado, grapeseed, and coconut?

  • You just want to know which oil to buy when you are doing your shopping!
  • You want to keep your family healthy and avoid bad fats!.

Should I buy oil?

For drizzling over salads and steamed veggies:

Olive oil – While olive oil is rich in good fats, it should be used right before eating and not for cooking . Olive oil has a low smoke point, meaning it makes smoke when you use it to cook. When oil begins to smoke, it forms free radicals – and that’s not good for health.

For cooking:
Use oils with a HIGH smoke point!

Grapeseed oil – Grapeseed oil has a smoke point of 420 F (vs. olive oil’s smoke point of 210 F). It is high in anti-oxidants Vitamins C and E and is a great source of both mono and polyunsaturated fatty acids.

Coconut oil – Coconut oil has a smoke point of 350 F. It is high in saturated fatty acids (don’t panic- they are of the Medium chain variety) and a good source of Vitamin E. Coconut oil promotes heart and immune system health. It is also good for the skin when used both internally and externally (can be used to soothe dry or cracked skin).

Often the smoke point is listed on the bottle. So when you are at the store looking for a cooking oil, look for one with a higher temperature smoke point!

*Remember to avoid partially hydrogenated fats (code word for TRANS FAT). This type of fat is found in most commercially processed cookies, crackers, and other baked goods.

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