CategoriesFood Health

Cooking Oils

Everyone knows the foods to eat that improve health,
although how we cook the food can be just as important.
With there being so many oils products
claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

Canola oil

Canola oil is a popular oil, with many physicians
claiming that it has the ability to lower the risk
of heart disease. The oil is low in saturated fat,
high in monounsaturated fat, and offers the best
fatty acid composition when compared to other oils.

You can use canola oil in sautéing, as a marinade
and even in low temperature stir frying. It has
a bland flavour, which makes it a great oil for foods
that contain many spices. Unlike other oils, this
one won’t interfere with the taste of your meal.

Olive oil

olive oil offers a very distinct flavour with plenty
of heart healthy ingredients. The oil is rich in
monounsaturated fat, helps to lower cholesterol
levels and reduce risk of cancer. It’s also rich
in antioxidants and has a very long storage life.

Even though it can be used in cooking, it’s the
healthiest when uncooked, such as with a salad or
dipping sauce. When you use it with cooking, you
should heat it on low to medium temperatures, making
sure to avoid high heat.


Margarine was first introduced as an alternative to
high fat butter. When it was first created however,
it was loaded with trans fat, a substance that we
now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it’s lower
in fat than most oils and butter, and it’s quite
easy to spread. It’s available in a variety of
different products and a good source of vitamin E.

When it comes to cooking with oils, there are
several at your disposal. There are many more than
what is mentioned here, although the ones above are
the most popular. Eating healthy involves cooking
healthy food – which is where your cooking oil really
takes centre stage.

Coconut Oil

All types of oils contain approximately 120 calories per tablespoon; therefore, coconut oil is calorically dense. If you are trying to lose weight, oils are one of the foods to consider limiting in your diet. You body needs fats for good health — but getting them from whole foods like the whole coconut rather than its extracted oils will give you fibre and other nutrients missing from the oil. All forms of coconut are high in calories and should be consumed in moderation. Avoid partially hydrogenated coconut oils which are not natural and are associated with increased risk of several chronic diseases.

Coconut Butter

A healthier choice than coconut oil is coconut butter, which is made from the whole coconut. You can find it at health food stores, usually in the baking section with the dried coconut flakes. Because coconut has a melting point slightly above room temperature, you may need to warm the jar and stir. The oil will separate from the coconut flesh in the same way that natural peanut butter’s oil separates. Simply warm and stir to incorporate. Use it in cooking, baking or as a butter substitute on toast.

Coconut oil source

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