{"id":15224,"date":"2017-10-19T11:07:01","date_gmt":"2017-10-19T15:07:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15224"},"modified":"2018-03-26T16:17:08","modified_gmt":"2018-03-26T20:17:08","slug":"healthy-oils-cooking","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/","title":{"rendered":"Your Guide To Cooking With Healthy Oils"},"content":{"rendered":"<p>Olive, peanut, canola, coconut\u2026 There are so many cooking oils out there, it can be hard to figure out which to use\u2014especially if you\u2019re trying to eat healthy.<\/p>\n<p>To spare you from Googling \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils-spices\/N-cp99le\" target=\"_blank\" rel=\"noopener\">olive oil<\/a> or canola oil?\u201d during your next trip to the supermarket, we asked a few dietitians to weigh in on the best and worst oils for your health\u2014along with how to properly use them. The right oil can not only do your body good, but it can also take that garden salad or stir-fry to a whole new level of deliciousness.<\/p>\n<p>Before we get to the good stuff, take note of the not-so-friendly oils out there…<\/p>\n<h2><strong>The Bad<\/strong><\/h2>\n<p>First things first: Steer clear of any oils identified as \u2018partially-hydrogenated.\u2019 (Note: these are commonly vegetable oils.) These fats, which are chemically altered to have longer shelf lives, are sources of the infamous trans fat. You\u2019ve probably heard that trans fats are no good, and that\u2019s because these artificial fats have been linked to inflammation, heart disease, type 2 diabetes, and stroke, says bestselling author <a href=\"https:\/\/ffactor.com\/\" target=\"_blank\" rel=\"noopener\">Tanya Zuckerbrot<\/a>, M.S., R.D. They\u2019re <em>so<\/em> bad that the <a href=\"https:\/\/www.fda.gov\/Food\/NewsEvents\/ConstituentUpdates\/ucm449145.htm\" target=\"_blank\" rel=\"noopener\">FDA<\/a> is rolling out regulations to have them completely removed from foods by 2018\u2014but for now, look out!<\/p>\n<h2><strong>The Iffy<\/strong><\/h2>\n<p>Other oils you need to be careful not to overdo it with: those high in saturated fats, such as coconut, palm kernel, and palm oil. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/coconut-oil\/N-cp99kv\" target=\"_blank\" rel=\"noopener\">Coconut oil<\/a> is made up of about 90 percent saturated fat, palm kernel oil about 85 percent, and palm oil about 50 percent,\u201d says Zuckerbrot. While <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2974191\/\" target=\"_blank\" rel=\"noopener\">saturated fats<\/a> play a number of roles in the body, eating them in excess can raise LDL (\u2018bad\u2019) cholesterol levels, which increases your risk for heart attack and stroke, she explains.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/is-coconut-oil-good-for-you\/\">Finally, The Truth About Coconut Oil<\/a><\/strong><\/p>\n<p>For that reason, the <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/chapter-1\/key-recommendations\/\" target=\"_blank\" rel=\"noopener\">2015-2020 Dietary Guidelines for Americans<\/a> recommends that 10 percent or less of our daily calories come from saturated fat. So if you eat 2,000 calories a day, that\u2019s a max of 200 calories (or about 22 grams) of saturated fat per day\u2014about two tablespoons-worth of <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/97025?manu=&fgcd=&ds=\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a>.<\/p>\n<p>You can certainly benefit from eating saturated fat in moderation. Coconut oil, in particular, offers two beneficial components: lauric acid and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/16\/why-is-everyone-talking-about-mcts\/\" target=\"_blank\" rel=\"noopener\">medium-chain triglycerides<\/a> (MCTs), which may help to <a href=\"https:\/\/www.health.harvard.edu\/blog\/cracking-the-coconut-oil-craze-2017041011513\" target=\"_blank\" rel=\"noopener\">raise HDL (\u2018good\u2019) cholesterol<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/16\/why-is-everyone-talking-about-mcts\/\" target=\"_blank\" rel=\"noopener\">boost our metabolisms<\/a>, respectively. Just don\u2019t consider it your \u2018staple\u2019 oil.<\/p>\n<h2><strong>The Good<\/strong><\/h2>\n<p>Most experts recommend opting for unsaturated fats\u2014which support heart health and reduce inflammation\u2014over saturated fats whenever possible. There are two types of unsaturated fats: monounsaturated and polyunsaturated.<\/p>\n<p>\u201cMonounsaturated fats have been linked to reducing LDL (\u2018bad\u2019) cholesterol and triglycerides, while raising HDL (\u2018good\u2019) cholesterol levels,\u201d says Zuckerbrot. Plant-based oils high in monounsaturated fats include olive oil, canola oil, peanut oil, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils-spices\/N-cp99le\" target=\"_blank\" rel=\"noopener\">sesame oil<\/a>. Avocado oil is also high in monounsaturated fats\u2014and it\u2019s becoming more and more popular. The oil made from our favorite green fruit also offer <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-e\/N-cp99i3\" target=\"_blank\" rel=\"noopener\">vitamin E<\/a>, which helps keep skin healthy, says <a href=\"http:\/\/www.maggiemoon.com\/\" target=\"_blank\" rel=\"noopener\">Maggie Moon<\/a>, M.S., R.D.N., author of <em>The MIND Diet<\/em>.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Polyunsaturated fats also offer health benefits\u2014with two particular fatty acids in the spotlight: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a> and omega-6s. \u201cThese two essential polyunsaturated fatty acids are found in plant oils and play a crucial role in brain function and normal growth and development,\u201d says Zuckerbrot.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/24\/omega-3-benefits\/\" target=\"_blank\" rel=\"noopener\"><strong>All The Things You Didn\u2019t Know Omega-3s Could Do For Your Health<\/strong><\/a><\/p>\n<p>Omega-3 fatty acids can be found in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-eating-flax\/N-7u7\" target=\"_blank\" rel=\"noopener\">flaxseed<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">walnut<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">cod liver oil<\/a>, while omega-6 fatty acids can be found in soybean, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=safflower%2Boil\" target=\"_blank\" rel=\"noopener\">safflower<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=sunflower%2Boil\" target=\"_blank\" rel=\"noopener\">sunflower<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=grapeseed%2Boil\" target=\"_blank\" rel=\"noopener\">grapeseed oil<\/a>. \u201cWe need a balance of both types of essential fatty acids,\u201d says Zuckerbrot. Here\u2019s the thing, though: The average American gets plenty of omega-6s and not enough omega-3s, which are especially important for cognitive function, a healthy heart, and reducing inflammation, Zuckerbrot says. So if you don\u2019t eat fish, grass-fed beef, eggs, walnuts, flax seeds, or <a href=\"http:\/\/www.vitaminshoppe.com\/c\/healthy-eating-chia\/N-7u8\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a> regularly, try to pick omega-3-containing oils whenever possible.<\/p>\n<h2><strong>How To Cook With Healthy Oils<\/strong><\/h2>\n<p>So which healthy oil do you use when? First and foremost, the method of cooking that you\u2019re using will help you pick.<\/p>\n<p>If you\u2019re pan-frying, for example, you need an oil with a higher smoke point (above 375 degrees), says <a href=\"https:\/\/shawsimpleswaps.com\/\" target=\"_blank\" rel=\"noopener\">Elizabeth Ann Shaw,<\/a> M.S., R.D.N., C.L.T. (Once an oil starts to smoke, it becomes ineffective, wrecks the flavor of your dish, produces <a href=\"https:\/\/health.clevelandclinic.org\/2014\/10\/heart-healthy-cooking-oils-101\/\" target=\"_blank\" rel=\"noopener\">harmful fumes and free radicals<\/a> and may even set off your smoke detectors\u2026) If you\u2019re just saut\u00e9ing something though, Shaw recommends a mild-flavored oil with a lower smoke point. For baking? A neutral-flavored oil. Dressings or drizzles? Something with a stronger flavor.<\/p>\n<p><strong>For Frying:<\/strong> When you need to crank up the heat, certain oils will work better than others. Some of your best options: avocado oil (smoke point of 520 degrees), safflower oil (smoke point of 450 degrees), and canola oil (smoke point of 400 degrees).<\/p>\n<p>These oils all have a mild flavor, so they won\u2019t take the spotlight away from your other ingredients. Moon likes using avocado oil to sear chicken breast or salmon, and make avocado or veggie tempura fries.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-oils-seeds\/N-cp97iq\" target=\"_blank\" rel=\"noopener\"><strong>Stock your pantry with a variety of healthy oils for all your cooking and baking needs.<\/strong><\/a><\/p>\n<p>Sesame and peanut oil also have high smoke points (410 degrees and 450 degrees, respectively), so they\u2019re safe for high-heat cooking\u2014but they\u2019ll also add an extra layer of flavor. Zuckerbrot likes using them in Asian-inspired dishes.<\/p>\n<p><strong>For Saut\u00e9ing Or Roasting: <\/strong>Zuckerbrot also likes canola oil for saut\u00e9ing or roasting because its neutral flavor lets the flavor of your food shine through. Similarly, mild-flavored avocado oil also works well for saut\u00e9ing veggies or making eggs, says Moon.<\/p>\n<p>Stir-frying veggies? Sesame oil can add robust Asian-inspired flavor and take the meal to the next level, says Zuckerbrot.<\/p>\n<p>Olive oil is another popular choice for the saut\u00e9 pan or roasting sheet\u2014just keep in mind that extra-virgin olive oil has a lower smoke point of 320 degrees. But despite its low smoke point, EVOO offers more brain, heart, and skin benefits than more refined olive oils, so it\u2019s still worth picking, Zuckerbrot says.<\/p>\n<p><strong>For Baking: <\/strong>Coconut oil, walnut oil, and canola oil are all great options for baked goods. Coconut oil\u2019s nutty flavor works particularly well in cakes and frostings, says Shaw. Since it has a bolder flavor though, consider using walnut or canola oil in milder recipes. Zuckerbrot likes using walnut oil in desserts like pound cake and cookies because of its nuttier flavor, which often becomes bitter when heated too much in other cooking methods.<\/p>\n<p><strong>For Dressings, Drizzles, And Extra Flavor: <\/strong>Looking for a milder oil to use for a simple, healthy salad dressing? Zuckerbrot likes pairing walnut, olive, and grapeseed oils with herbs to top fresh greens with. Grapeseed oil tastes light and a little sweet, while olive oil can vary from floral to fruity to herbal to bitter, depending on the variety, says Moon. Try drizzling your favorite olive oil over grains and salads or adding it to basic soups and sauces.<\/p>\n<p>And, of course, peanut and sesame oils also add tons of flavor to Asian-style dressings and sauces, whether you\u2019re topping fish, chicken, or a salad.<\/p>\n<h2><strong>The Right Balance<\/strong><\/h2>\n<p>While these healthy oils do offer some benefits, they\u2019re still calorically dense. All fats, including oils, contain nine calories per gram, Zuckerbrot says. (That\u2019s twice as calorically dense as carbs and protein.) One tablespoon of <em>any<\/em> oil\u2014healthy pick or not\u2014is about 135 calories. To prevent over-oiling, try putting your favorite oils in spray bottles to coat pans, baking sheets, veggies for roasting, or salads.<\/p>\n<p><em>Save this infographic for a quick cooking oil reference:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15225\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/web-73\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?fit=1000%2C2100&ssl=1\" data-orig-size=\"1000,2100\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption 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https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=768%2C1613&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=488%2C1024&ssl=1 488w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=272%2C571&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=740%2C1554&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15225\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/web-73\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?fit=1000%2C2100&ssl=1\" data-orig-size=\"1000,2100\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?fit=143%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?fit=488%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-15225 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%202100%22%3E%3C%2Fsvg%3E\" alt width=\"1000\" height=\"2100\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%202100%22%3E%3C%2Fsvg%3E 1000w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?w=1000&ssl=1 1000w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=143%2C300&ssl=1 143w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=768%2C1613&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=488%2C1024&ssl=1 488w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=272%2C571&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg?resize=740%2C1554&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/healthy-oils-you-should-cook-with.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Olive, peanut, canola, coconut\u2026 There are so many cooking oils out there, it can be hard to figure out which to use\u2014especially if you\u2019re trying to eat healthy. To spare you from Googling \u201colive oil or canola oil?\u201d during your next trip to the supermarket, we asked a few dietitians to weigh in on the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/\">Read More <span class=\"screen-reader-text\">Your Guide To Cooking With Healthy Oils<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":15226,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,7,9],"tags":[62,728,70,80,119,727,126,556,557,558,559],"class_list":["post-15224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-nutrition","category-the-latest","tag-cooking","tag-cooking-oil","tag-diet","tag-eat-clean","tag-healthy-eating","tag-healthy-fats","tag-heart-health","tag-omega-3","tag-omega-6","tag-saturated-fat","tag-unsaturated-fat"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your Guide To Cooking With Healthy Oils | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Olive, peanut, canola, coconut\u2026 There are so many cooking oils out there, it can be hard to figure out which to use\u2014especially if you\u2019re trying to eat ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Guide To Cooking With Healthy Oils | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Olive, peanut, canola, coconut\u2026 There are so many cooking oils out there, it can be hard to figure out which to use\u2014especially if you\u2019re trying to eat ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-oils-cooking\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-19T15:07:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-03-26T20:17:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Cooking-Oils.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isadora Baum\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" 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