So we’re getting our oil ready to start cooking—finally—but as you grab under the sink, you’re met by how many choices of oil—not to mention whatever other bottles might be down there…so choose your bottle carefully.
In the last article, we looked at olive oil and almond oil as two choices…
Here are a few more oils that would be good choices…
1 Avocado Oil
- Benefits…Avocado oil promotes healthy cholesterol levels and enhances absorption of some nutrients.
- Nutrition…Avocado oil is high in monounsaturated fatty acids.
- Use…Avocado oil has a high smoke point and is one of the best oils for high-temperature cooking—such as stir-frying, sautéing, and searing.
2 Canola Oil
- Benefits…Canola oil helps reduce the levels of bad cholesterol in the body, reduce the risk of cardiovascular diseases, and stabilize blood pressure levels, The FDA agrees that 1-1/2Tbsp canola oil each day could reduce the risk of coronary heart disease when used instead of saturated fat.
- Nutrition…Canola oil is a rich source of omega-3 fatty acids, such as the alpha-linolenic acid, as well as monounsaturated fat, a type of fat that is considered healthy for diabetics. At the same time, canola oil is low in the unhealthy saturated fat that mostly come from animal products like meat and dairy.
- Uses…Canola oil can be used safely at high temperatures because it has a higher smoke point than most other oils, but doesn’t have as much flavor as some other oils that are available and is not your best choice for certain things such as making your own salad dressing.
3 Coconut Oil
- Benefits…Coconut oil contains minerals and vitamins that serve to lowering triglycerides levels, control levels of bad cholesterol, and help stabilize the blood pressure of the diabetics.
- Nutrition…Coconut oil is a saturated fat, but not the same artery-clogging saturated fat found in red meat. The fat found in coconut oil is harder for the body to convert into stored fat because this fat consists of such a higher amount of medium-chain fatty acids than the normal fat found in hamburgers.
- Use…The American Heart Association warns those with high cholesterol levels to avoid or limit their use of coconut oil because of its saturated fat content. High levels of coconut oil in your daily diet can make your diabetes worse.
- Benefits…As a diabetic, flaxseed oil slows digestion, which in turn helps maintain stable blood glucose levels and improves the sensitivity of the body towards insulin. Flaxseed oil has also been shown to reduce inflammation, a fact that could lower your risk of getting cancer and reduce the symptoms of arthritis.
- Nutrition…Flaxseed oil is a rich source of both fiber and ALA—alpha-linoleic acid—one of three omega-3 fatty acids that your body cannot make on its own.
- Use…Flaxseed oil should not be heated..instead use as a salad dressing or add to smoothies
5 Grape Seed Oil
- Nutrition…this is a rich source of both polyunsaturated fats and omega-3 fatty acids, and is very low in saturated fat
- Use…nutty but mild flavor that can be used for all sorts of cooking and grilling and also works well in salad dressings or drizzled over roasted veggies
6 Rice Bran Oil
- Benefits….Rice bran oil will reduce your levels of bad cholesterol, and so is great for diabetics and those wanting to keep heart disease at bay.
- Nutrition…Rice bran oil is rich in both monounsaturated as well as polyunsaturated fats.
7 Sesame Oil
- Benefits…Sesame oil reduces levels of bad cholesterol and stabilizes blood glucose levels.
- Nutrition…Sesame oil contains monounsaturated fats and is listed as one of the most ” heart-healthy” cooking oils by the American Heart Association.
- Uses…Light sesame oil is often used for stir-frying. Dark sesame oil, on the other hand, is great for making dressings and sauces.
8 Sunflower Oil
- Nutrition…Sesame oil has high levels of the “good” polyunsaturated fats and very low levels of the “bad” saturated fats.
- Uses…Sunflower oil can be used for all cooking methods—such as sauteeing, frying, and roasting,
9 Walnut Oil
- Benefits…Walnut oil helps maintain a good balance of triglycerides, improves the sensitivity of your body towards insulin, and reduces your risk of several cardiovascular conditions.
- Nutrition…Walnut oil is rich in heart-healthy omega-3 fatty acids, as well as a good source of polyunsaturated fats.
- Uses…Walnut oil is great for adding a nutty flavor to whatever you are cooking—such as desserts.