Cooking Healthy With Oil

Cooking with Various Oils


Everyone knows the foods to eat that improve health, although cooking the food can be just as important. With so many oils and butter products claiming to be the best, it can be pretty challenging to know which ones to use and which ones to avoid.


1. Canola oil


Canola oil is a popular oil, with many physicians claiming that it can lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition compared to other oils.


You can use canola oil in sauteing, as a marinade, and even in low-temperature stir-frying. It has a bland flavor, making it an excellent oil for many spices. Unlike other oils, this one won't interfere with the taste of your meal.


2. Olive oil


Olive oil offers a very distinct flavor with plenty of heart-healthy ingredients. The oil is rich in monounsaturated fat, helps lower cholesterol levels, and reduces cancer risk. It's also rich in antioxidants and has a very long storage life.


Even though you can use it in cooking, it's the healthiest when uncooked, like salad or dipping sauce. When you use it with cooking, you should heat it at low to medium temperatures to avoid high heat.


3. Butter


Butter is one food that has been around for many, many years. Butter tastes good and offers sources of Vitamin A and other fat-soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.


You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.


4. Margarine


First introduced as an alternative to high-fat butter, margarine becomes loaded with trans fat. A substance that we now know raises bad cholesterol.  For this reason, it should be used with caution.

As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's pretty easy to spread. It's available in various products and is a good source of vitamin E.


There are several choices when it comes to cooking with oils. While I mention many here, there are many more to consider. It is essential to know that eating healthy involves cooking healthy food. Therefore, your cooking oil should take center stage.


Pat Bracy

Embracing Healthy Eating

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