Oils are essential for cooking, baking and flavoring. The comparison of these dietary fats are saturated fats, monounsaturated fats and polyunsaturated fats. The two types of unsaturated fats are the monounsaturated and polyunsaturated fats which are considered the good fats. Saturated fats are the unhealthy fats along with the trans fatty acids which are commonly called the trans fats and those are made by heating vegetable oils, a process called hydrogenation. Their are small amounts of trans fats that are found in beef fat and dairy fat. The trans fats are the worse type of fats for your heart. Where as the unsaturated fats are beneficial for your health and can improve it. These fats are derived from plants and found in foods such as nuts, seeds and vegetable oils. They can also be found be found in some animals. They’re needed for boosting your health.
For decades there has been so much research done on these types of fats. It’s said that new research questions the belief of saturated fats linked to heart disease. Yet the American Heart Association are sticking to their guidelines and insist that saturated fats raise your chances of getting heart disease. I’m not a scientist nor do I conduct studies but I do believe through my research and studies, that saturated fats are unhealthy. I just want to make people aware of the choices that can be made based on your diet. Oils have distinctive flavors and it’s all a matter of taste. The usage also varies when cooking and baking. It’s up to you to choose the one that fits your lifestyle and want to have in your pantry. You may use cooking spray which is a healthier choice to substitute for oils. Make sure to use cooking spray made with natural ingredients. When choosing healthy oils opt for the ones that have less than four grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats. Below is a list of oils and some basic facts to help you make the right choice.
– Olive oil– Healthy choice. My favorite and I use this the most even with baking. It can take heat.
– Virgin and Extra Virgin Olive oil– Healthy choice. It can take heat.
– Moroccan Olive oil– Healthy choice. Which is known to be extra virgin cold extracted olive oil. It can take heat.
– Canola oil– Avoid. This is highly processed and oxidizes easily.
– Corn oil– Avoid. This is highly processed and oxidizes easily.
– Peanut oil– Iffy. Some studies shows it to be good and some not.
– Safflower oil– Avoid. This is highly processed and oxidizes easily.
– Soybean oil– Iffy. Some studies shows it to be good and some not.
– Sunflower oil– Avoid. This is highly processed and oxidizes easily.
– Vegetable oil– Avoid. This is highly processed and oxidizes easily.
– Coconut oil– Iffy. Some studies shows it to be good and some not. This is commonly used for baking. Keep it in cool temperature.
– Avocado oil– Healthy alternative and can take the heat.
– Flaxseed oil– Healthy alternative. Keep it in cool temperature.
– Walnut seed oil– Healthy alternative. Keep it in cool temperature.
– Grapeseed oil– Healthy alternative. It can take heat.
– Hemp seed oil– Healthy alternative. It can take heat.
– Sesame oil– Healthy alternative. Keep in cool temperature.
– Palm oil– Avoid. When refined, it’s highly processed.
