Categories: DietsFitness

Cooking Oils That Improve Your Health

Share

While too much fat, especially of the โ€œbadโ€ variety, can lead to weight gain and health problems, a moderate amount of fat is essential to a healthy lifestyle.

Adding a little fat to your food, either through cooking or drizzling over salads, can help to fill you up and feel more satisfied after a meal, as well as boost health by helping the body absorb several fat-soluble vitamins.

However, with the recent news that coconut oil, long believed to be a โ€œhealthyโ€ fat, should actually be avoided, many of us may be wondering once again which fats are the good ones.

Here we round up some advice from the University of Kentucky on which oils to keep on hand in the kitchen, and which to avoid.

Canola oil

This oil is the lowest in saturated fat, just 7 percent, while also containing high levels of monounsaturated fatty acids, which lower LDL and in recent years have been studied for potentially helping control blood glucose.

This oil is great for stir-frying, grilling, and replacing many solid fats โ€” the ones to avoid โ€” in recipes.

Olive oil

An important ingredient in the popular and healthy Mediterranean diet, olive oil is well-known for its many health benefits, including lower risk of death from cardiovascular disease and a reduced level of inflammation in the body.

Use extra-virgin and virgin olive oils for uncooked dishes, like salads, and choose refined olive oils for cooking as they are better at higher temperatures.

Peanut oil

High in monounsaturated (good) fat, peanut oil also contains vitamin E, an antioxidant that helps maintain a strong immune system, healthy skin and eyes, and helps with the formation of red blood cells.

Thanks to a high smoke point, this oil is ideal for frying, roasting and grilling.

Avocado oil

This oil is also high in monounsaturated fats and vitamin E, and also has a tasty but mild flavor, making it great to add cold onto salads.

It also has a high smoke point for those who prefer to cook with it. However, if avocado oil is too expensive or difficult to find, canola oil makes a good budget-friendly alternative.

And the oils to avoid

Saturated or โ€œsolid fatsโ€ should be consumed sparingly โ€” these are the oils that are solid at room temperature such as coconut oil, butter, palm oil, beef tallow, and lard.

Because saturated fat contributes to a rise in the level of LDL cholesterol, also known as โ€œbadโ€ cholesterol, the AHA recommends that saturated fat should make up a maximum of 10 percent of total caloric intake for healthy Americans, and a maximum of 6 percent for those who need to lower cholesterol levels.

Post Disclaimer

Professional Scope of Practice *

The information herein on "Cooking Oils That Improve Your Health" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Acupuncture as an Effective Treatment for Sciatica

For individuals considering acupuncture for sciatica relief and management, can knowing how it works and… Read More

February 20, 2024

How Electroacupuncture Can Help with Thoracic Outlet Syndrome

Can individuals with thoracic outlet syndrome incorporate electroacupuncture to reduce neck pain and restore proper… Read More

February 20, 2024

Effective Nonsurgical Treatments for Hip Pain and Plantar Fasciitis

Can plantar fasciitis patients incorporate non-surgical treatments to reduce hip pain and restore mobility? Introduction… Read More

February 20, 2024

The Intervertebral Foramen and Its Importance in Spine Health

For individuals looking to improve their spinal health, can understanding the anatomy of the intervertebral… Read More

February 19, 2024

Spinal Decompression: Reducing Cervical Spinal Pain Explained

Can individuals with cervical spinal pain incorporate spinal decompression therapy to reduce neck pain and… Read More

February 19, 2024

The Benefits of Acupuncture and Electroacupuncture

For individuals dealing with musculoskeletal pain, can incorporating acupuncture and electroacupuncture therapy provide beneficial results?… Read More

February 19, 2024