Oils make the foundation of any good recipe; be it a slight drizzle as a dressing or a wok full of oil to deep fry your favorite snacks. We’ve got a lot of options in what we can choose to cook in but not every type of oil is healthy.
Today we’re breaking down all the best types of oils that you can use at your home. If you care about your health, these are the types of oils that you should make a part of your home-cooked recipes.
Right off the bat, olive oil is the star oil in our list. We’ve all heard great things about olive oil and how it can benefit our health but did you know? Not all olive oils are created equal.
The healthy type of olive oil is the extra virgin olive oil. This is the one that contains a concentrated amount of unsaturated fats which are deemed healthy for the heart.
Processed and refined olive oil varieties, on the other hand, aren’t the healthiest of options.
Extra virgin olive oil is also used as salad dressing because it not only enhances the taste but also adds an extra oomph of nutrition to your recipes. This is definitely the oil you should have at your home!
Avocados have been all the rage ever since the hype of the keto diet began. These fat-rich fruits can be pressed down to produce creamy, healthy oil that you can put to use in your recipes. Plus, it’s a great option to consider if you’re already on the keto diet.
Just like olive oil, avocado oil is rich in the ‘good’ fats (i.e. the unsaturated fats). It also has a generous concentration of vitamin E which is great for heart, immune and skin health.
However, the biggest drawback of avocado oil is the fact that it’s pretty expensive. It’s not the most cost-effective option if you’re cooking on a budget.
Coconut oil is another holy grail of healthy oils – even Kylie Jenner would agree.
This thick, rich oil is perhaps one of the most delicious oil varieties on the planet. Plus, it’s super healthy.
Because coconut oil is plant-based oil, it has a higher concentration of saturated fats which aren’t too great for the heart health. However, there is a lot of debate on the health potential of coconut oil. It’s safe to say that it is a much healthier option than sunflower or canola oils because it is never too heavily processed or refined.
The benefits of coconut oil go beyond the kitchen as well. It’s great for the skin, hair and even your teeth!
Sesame oil is a home-favorite for many thanks to its delicious aroma and flavor. Sesame oil may not be exuberantly rich in nutrients but it does contain a decent amount of good unsaturated fats.
It’s definitely one of the healthier oil options you can get!
Nut oils are hard to get because the process of extracting oils from nuts is a tedious one.
However, both peanut and walnut oils are rich with the good fats and are, therefore, excellent options from a health point of view. These oils also have a good balance of the essential fats that we need (omega-3s).
The icing on top is nut oils are full of flavors and they can make recipes shine.
Flaxseed oil has had an excellent reputation in the health industry. Studies have shown that flaxseeds are excellent for heart health because they are rich sources of omega 3 fatty acids.
Flaxseed oils are usually consumed raw to reap the health benefits but you can also use them as salad dressing.
Because flaxseed oil burns pretty quickly, it’s not the best option to use for cooking.
Oils make an integral part of almost any recipe. If you have to add this ingredient, why not choose a healthy one?
The best picks for healthy oils include olive oil, avocado oil, nut oils and coconut oil among others. These oils are great for the heart and some of them supply a good amount of omega-3s as well.
At dieture, we value your needs more than anything. That’s why we try to provide you with a balanced nutrition plan so that you can get the most out of these beautiful oils and stay well-nourished year around.
Choose your oil wisely – happy cooking!