Learn what are the most beneficial cooking oils you can use, and what are their reasons. Since the use of oils that tend to decompose can ruin meals, making them harmful to our health.

The oils act as a medium to transfer heat and are in turn absorbed by food. What are the best oils for cooking?

The best oils for cooking

The best oils for cooking from the point of view of our health are those of vegetable origin. Among them are the olive oil . These types of unsaturated oils provide us with the necessary amounts of fatty acids . But despite having health benefits, they are high-calorie foods so they should be consumed in moderation, not exceeding four or five teaspoons a day to maintain a healthy diet .

The olive oil

Vegetable oils provide vitamins A, D, E and K and essential oils that our body cannot produce.
Of all of them, olive oil is the one that best protects the cardiovascular system and contains a high amount of vitamin E, it helps to improve the health of the heart and arteries by reducing bad cholesterol in the blood , reducing triglycerides and increasing cholesterol well.

However, to take advantage of the benefits it provides, we must consume it raw or at very low temperatures so that it maintains its phytonutrients and antioxidants.

What are the best oils for deep-fried cooking?

When choosing the best oils for frying, we must take into account what is known as the “smoke point”, which is when the oil, when heated, generates smoke. At that moment the oil begins to decompose, loses its properties and generates substances that are harmful to health.

Heat resistant oils

The most heat-resistant oils are corn, sunflower, canola, and soy. But those that are polyunsaturated like soybean, grapeseed, cottonseed or sunflower or canola, are the least healthy for cooking or baking, therefore none of them are recommended for cooking.

Coconut and palm cooking oils

Palm oils and coconut oil are those that contain natural saturated fats that are the least reactive to light and heat. This, together with their high cooking point, makes these two oils the most suitable for the body if we use them for frying.

Extra virgin and unrefined coconut oil is perfect for cooking because it remains stable with heat, being able to withstand high temperatures without becoming toxic. They contain beneficial saturated fats that are responsible for maintaining good cholesterol.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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