Nutrition

Which Oil Should You Use In The Kitchen?

4th May 2017

By Harriet Mallinson | Published on May 4, 2017


Standing in front of a shelf of different bottles of oil at the grocery store can be a baffling experience. Who knew there were so many different types and what on earth are they all for?

MACROS have rounded up six kitchen-staple oils, from olive to avocado, and examined the health benefits of each to make things easy for you.

 

Olive Oil

Olive oil is a major component of the Mediterranean diet which is felt to be one of the healthiest. Health expert and NHS weight loss consultant, Dr Sally Norton, says: “Olive oil is rich in monounsaturated fats which can help to benefit insulin levels and blood sugar control. These fats help increase our good cholesterol, lower our bad cholesterol, and may help normalize blood clotting, making olive oil great for helping keep our hearts healthy.”

“Olive oil is also known for its anti-inflammatory benefits, which derive from its polyphenols – anti-inflammatory compounds which has been found to decrease production of certain molecules known for increasing inflammation.”

Extra virgin olive oil is considered the healthiest variant of oil as the process involved in producing virgin olive oil means it should contain the highest levels of nutrients and goodness out of all the different varieties.

Olive oil is best used as a salad dressing, or when cooking over a lower heat, for instance sautéeing vegetables. “Using olive oil in this way also means you make the most of its distinctive flavour, and keeps all of the beneficial nutrients contained in olive oil,” points out Dr Sally.

 

Rapeseed Oil

Rapeseed oil has half the saturated fat content of olive oil and the lowest of any cooking oil. It’s rich in vitamin E, which helps maintain healthy skin and eyes and strengthens the immune system.

“Rapeseed oil contains monounsaturated and polyunsaturated fats and a high ratio of omega 6 fats to omega 3 to cut cholesterol and help preserve healthy brain, joint and heart functions, making it a good choice,” says dietitian and British Dietetic Association spokesperson, Clare Thornton-Wood.

The high level of monounsaturated fats means rapeseed oil can be heated to a high frying temperature without the antioxidants, character, color or flavor being spoiled.

 

Coconut Oil

Coconut oil is high in lauric acid – a Medium-chain triglyceride (MCT) – which raises HDL (beneficial cholesterol) levels, making it better for you than an oil rich in trans-fatty acids. MCTs are more likely to be burned off as fuel and there is research that shows coconut oil can boost metabolism and thereby encouraging modest weight loss.

“Virgin” or “extra virgin” coconut oil boasts a stronger coconutty flavor as well as more antioxidants making it perfect for baked goods. Refined coconut oil has a higher smoke point than virgin so is good for higher-heat cooking such as stir-frying.

“Coconut oil is high in saturated fatty acids (92%) and current advice is still to limit our intake of these,” warns Clare. “However, it is fine to use in small quantities for flavor as part of a healthy balanced diet.

 

Sesame Oil

Sesame oil is rich in zinc, which helps increase skin elasticity and smoothness, as well as a wide range of polyunsaturated fatty acids, which balance the cardiovascular system and keep cholesterol levels low.

The oil contains a significant copper percentage which aids production of red blood cells, thereby boosting energy levels. Copper is also naturally anti-inflammatory and can ease conditions such as arthritis and gout. Studies have also shown that sesame oil inhibits the growth of human colon cancer.

“Sesame oil has a great flavor so is good in very small amounts drizzled over salads or stir fries,” says Clare.

 

Avocado Oil

“This is a good source of monounsaturated fat in the form of oleic acid (the same as olive oil) which has been shown to have beneficial effects on heart health and cancer risk,” says Clare. “Avocado oil is a good source of lutein, this is particularly important for eye health and good intakes of lutein have been shown to be protective against macular degeneration and cataracts.”

Avocado oil is also among the top five foods highest in vitamin E, so can increase the efficiency of the digestive tract, helping to beat the bloat.

It works well as an alternative to extra virgin olive oil and coconut oil in cooking. Avocado oil withstands high heat so is ideal for grilling, stir frying, or pan searing. It also makes for a great salad dressing.

 

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