Whether sautéing, frying or dressing, oils are (generally) an essential to our diets. But which oils are best to use and which should we avoid?
Firstly, it’s important to know that oils are EXTREMELY calorie dense, meaning ‘a little’ actually equals a lot. To give you some perspective, a tablespoon of almost any oil will provide anywhere between 110-130 calories. So NO oil is healthy for you in excess, be cautious with serving size!
Different oils also have different smoke (burning) points which is basically the temperature the oil can be cooked at before the nutritional profile is altered by heat. Cooking with an oil that has reached it’s smoke point can result in your meal being turned into a toxic stew, full of inflammatory, cell-damaging, and potentially cancer-causing chemicals. For this reason, it’s better to cook with oils with a lower level of polyunsaturated fatty acids.
So, I suppose you’re awaiting some answers now? Below are my oil recommendations when cooking which take into consideration flavour, nutritional value and smoke point. Keep in mind there are MANY oil types out there not listed below which you may prefer in terms of taste. These are just the ONLY two oils I use within my own diet for the reasons listed below! *Do your research and find your healthy alternative that suits your food preferences!
HAYDEN’S PICKS & TIPS
EXTRA VIRGIN OLIVE OIL
This is the oil I cook with most. Why? For starters I rarely deep fry food so although the smoke point of EVOO is relatively low (190 degrees) in comparison to some other oils, it does suffice for any light frying I may do. It’s also loaded with good stuff and especially high in antioxidants!
I love the taste of coconut so I really like using coconut oil if I am just drizzling oil over a salad or over a meal. Coconut oil is also packed with evidence-based health benefits and classified a genuine superfood. Great for brain function!
AVOID: Steer clear from vegetable and canola oil. Majority of the time these oils are ultra processed and contain very little to no nutritional value besides very high saturated fat contents. Generally this is the sort of oil used when deep frying because of the higher burning points!
I hope this information helps someone out there, feel free to like, share or tag and pass on the knowledge. I’m here to help!
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