Healthy oils: Which oil should you use?

Almost everyone that comes of age, rarely understand why certain ailments affect them through later stages in their life. No matter how healthy you might seem, or how moderate you are with eating the right stuff, There comes a day when it just drops on you suddenly & you're running to & from to the doctor, checking your sugar levels, Cholesterol levels, which could lead to things like heart disease & other heart related issues.

Cooking oils & certain oils used in products such as potato chips, crackers & specific types of candy for example all have chemically altered oil, which is very bad for the human heart. Below i intend to explain to the best of my knowledge the difference between the oils used in food products, which oils to avoid and the differences between virgin olive oil & extra virgin olive oil.

If you're not sure how to choose healthy oils for cooking, it's important that you understand the essential differences between saturated, monounsaturated, and polyunsaturated fatty acids. Once you understand the basic characteristics of these fatty acids, you'll know which commonly available oils are good for your health, and which ones you should avoid whenever possible.

Here's a look at the basic differences between the three types of fatty acids that are found in all commonly available oils:

Saturated fatty acids pack together tightly, making oils that contain a large percentage of them extremely stable when exposed to heat and light. Oils that have a high percentage of saturated fatty acids are your best choice for cooking.

Monounsaturated fatty acids do not pack together as tightly as saturated fatty acids do. They are relatively stable when exposed to heat, so oils that contain a high percentage of monounsaturated fatty acids are a fair choice for cooking.

Polyunsaturated fatty acids do not pack together very well. They are unstable when extracted out of whole foods, so oils that have a high percentage of polyunsaturated fatty acids tend to produce significant amounts of free radicals when exposed to heat. These oils should never be used for cooking.

Additionally, when we look at fat beyond just the cooking oils in everyday food, it leads to a lot of confusion. Generally speaking, we all need fat for several reasons. Fat gives us essential fatty acids - omega-3 and omega-6. It helps in absorption on fat- soluble vitamins-A, D, E and K. Fat adds the satiety value to foods we eat, and it supplies our body with crucial energy.

Which oil should you consume? Definitely not the refined version that the TV ads make us believe is cholesterol free or good for the heart. Refined oils are scrapped of all the necessary healthy nutrients, i.e., the vitamins and polyphenols that work in the body as antioxidants. So buy the filtered oils. Although they may look dark and can have a different smell, it is the aroma of the natural seeds from which the oil is extracted.

Following is a quick reference guide to help you select the best cooking oil to set a healthier table for your family.

Corn Oil: Corn oil’s mild flavor makes it a great all-purpose oil for general cooking and baking.3 It is also one of the most heart-healthy cooking oils you can use, the most stable of oils for frying and it produces very little odor when cooking. Corn oil, such as Mazola® Corn Oil, contains more cholesterol-blocking plant sterols than any other cooking oil.

Canola Oil: Canola oil is a useful cooking oil due to its light flavor.2 It’s considered a healthy cooking oil because it is low in saturated fats (unhealthy fats) and high in healthy unsaturated fats.1 Canola is a good option that does not have much of an effect on the taste of your food, and is good for light cooking, sauces and desserts.

Vegetable Oil: Vegetable oil is typically soybean oil; however, it can be blends of other oils as well. Vegetable oil is an all-purpose oil for cooking or baking and its high smoke point – the temperature at which an oil begins to smoke – makes it a good option for high temperature cooking.4 Vegetable oil is not as high in monounsaturated fats, or “good fats,” as most other oils, but it is useful when sautéing or pan-frying foods.

Olive Oil: A well-known mainstay of the “Mediterranean diet,” olive oil is high in friendly monounsaturated fat.2 Researchers say diets rich in olive oil may have heart health benefits similar to those of taking a low-dose baby aspirin every day.3 Heating olive oil causes it to lose a lot of its natural flavor, so use this oil to prepare dressings or no-heat sauces.

How to cook healthy

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. If you already don't like the idea of cooking, making a well-rounded meal is even more of a daunting task. However, it is possible to make meals without actually working too hard for them and we'll show you how to do it.

If you Want to get the most nutritional value out of cooked food? As a rule, rapid cooking techniques are better for retaining nutrients than slower methods. For healthiest results, most experts recommend cooking food thoroughly but rapidly.

Baking. It’s not just for breads, cookies, or cakes. Bake seafood, lean meat, chicken, or vegetables for a meal that tastes great—using little or no fat. When preparing veggie, timing is essential since they can become overcooked in seconds. It is also important to use precisely the amount of liquid called for in the recipe. When cooking grains or beans, allow enough room for them to expand; do not fill the pan more than half full. To prevent beans and grains from foaming over, add a few teaspoons of oil.

Braising. Brown your main ingredient (for example, meat or chicken) in a pan on the stove. Then, add a small amount of liquid such as water or broth and let it simmer. In some recipes, the remaining liquid is rich in nutrients and can be used as a sauce.

Broiling or grilling. Cook food in the broiler in your oven or on a grill. Both ways allow fat to drip away from the food.

Poaching. Gently simmer ingredients in water or liquid such as broth, vinegar, or juice until they are cooked through.

Roasting. Cook food in the oven, at higher temperatures than baking. Use a rack in the roasting pan so fat drips away from meat, poultry, or seafood as it cooks.

Sautéing or stir-frying. Cook small or thinly sliced pieces of food quickly using very little oil. If you use a nonstick pan, you can cook without adding fat or oil. You also can use a small amount of cooking spray. Stir-fried meals are healthful because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan. If desired, broth, wine or nonstick cooking spray can be used instead of oil. (Just be sure to add more liquid to the pan as it evaporates.) Gradually add the oil or broth to the pan, heating until hot but not smoking. Then toss in the food and stir constantly until meats are thoroughly cooked and vegetables are just tender and crisp.

Steaming. This is 1 of the simplest ways to cook food. Steam vegetables, chicken, or fish using a steamer basket suspended above simmering water. Adding seasonings to the water helps flavor the food as it cooks. No oil or fat needed. A large steamer pot is ideal since it provides ample space for the steam to circulate, cooking the food most efficiently. Water will boil away as the food is cooking, so be sure to start off with enough liquid in the pot.


Eating healthy food does not mean you have to give up your favourite foods, your favourite recipes can be adapted to provide a healthier alternative.