All articles tagged with #cooking oils
A dietitian explains that while vegetable oils like soybean and olive oil are often considered healthy, their high omega-6 content can disrupt the omega-3 and omega-6 balance in the body, potentially leading to health issues. To optimize health, it is recommended to reduce intake of these oils and incorporate omega-3 rich foods such as fatty fish, chia seeds, and walnuts into the diet.
The article discusses the health implications of various cooking oils, recommending sunflower or rapeseed oil for everyday cooking and deep frying due to their high smoke points and health benefits, while suggesting extra virgin olive oil for salads and finishing dishes. It emphasizes that no single oil is a magic solution, and a balanced diet is key, debunking myths about oils and fats.
The article highlights the healthiest cooking oils such as olive, avocado, safflower, and canola oils, which are rich in unsaturated fats and beneficial for heart health, while advising to limit oils like flaxseed, palm, and walnut oils due to their low smoke points or high saturated fat content. It emphasizes choosing oils based on cooking method, flavor, and health benefits, and advocates for a balanced diet with healthy fats.
The article highlights six cooking oils—palm, cottonseed, refined canola, corn, coconut, and refined sunflower oils—that should be avoided to reduce the risk of heart attacks due to their high saturated fat content, trans fats, or omega-6 fatty acids, which can promote inflammation, increase bad cholesterol, and damage blood vessels.
A new study suggests a potential link between excessive consumption of seed oils, particularly from ultraprocessed foods, and colon cancer, due to the pro-inflammatory nature of omega-6 fatty acids. However, experts emphasize that seed oils, including canola and sunflower oil, are not inherently harmful when consumed in moderation. The study highlights the importance of balancing omega-6 and omega-3 fatty acids in the diet and reducing intake of ultraprocessed foods, rather than avoiding seed oils altogether.
A government-backed study suggests a link between increased colon cancer cases in young Americans and the consumption of seed oils like sunflower, canola, corn, and grapeseed. The research found that tumors from patients contained high levels of bioactive lipids from these oils, which may promote inflammation and cancer growth. While some experts recommend replacing seed oils with omega-3-rich alternatives like olive and avocado oil, major health institutions maintain that moderate consumption of seed oils does not increase cancer risk. The debate continues as seed oil consumption has significantly risen in the U.S.
A US government-led study suggests that common cooking oils, such as sunflower, grapeseed, canola, and corn, may contribute to a rise in colon cancer cases among young people due to their role in causing chronic inflammation. The research found that these oils produce bioactive lipids that hinder the body's healing process and promote tumor growth. Healthier alternatives like oils rich in omega-3 fatty acids, such as those from avocados and olives, are recommended. However, US health institutions note that moderate consumption of seed oils in a balanced diet has not been linked to cancer.
Olive oil, a staple of the Mediterranean diet, has been shown to have numerous health benefits, with recent studies suggesting that just half a tablespoon a day can lower the risk of cardiovascular disease, Alzheimer's, Parkinson's, dementia, and cancer. The high proportion of monounsaturated fats in olive oil helps lower "bad" cholesterol and has anti-inflammatory properties. When incorporating olive oil into your diet, it's best to use it as a dressing or for roasting, as high heat can alter its chemical structure and nutritional content. Extra virgin olive oil is recommended for its health-boosting compounds, but cheaper options may also provide benefits. While rapeseed and sunflower oils are good alternatives for cooking, coconut oil should be used in moderation due to its high saturated fat content.
Olive oil has been praised for its health-boosting effects, with recent research showing that just half a tablespoon daily can protect the heart and brain, and reduce the risk of developing cardiovascular disease, Alzheimer's, Parkinson's, dementia, and cancer. To reap its benefits, it's best used as a dressing or for roasting, as high heat can alter its chemical structure and nutritional content. Extra virgin olive oil is recommended for its health-boosting compounds, but cheaper options like rapeseed and sunflower oils also offer health benefits, while coconut oil should be used in moderation due to its high saturated fat content.
Experts recommend choosing cooking oils based on their smoke points and health benefits, with olive, avocado, and sesame oil being top choices due to their high smoke points and nutritional value. Oils with low smoke points, such as flaxseed and walnut oils, are best used in cold foods, while highly processed oils like soybean and corn oil should be avoided due to their high omega-6 fatty acid content. The type of oil used can affect the flavor and cooking method of dishes, and portion control is important for managing calorie intake. Cooking sprays can be used for reduced calorie intake, but caution is advised with aerosol sprays containing potentially toxic substances.
A recent study on rats suggests that consuming reheated cooking oils may lead to increased neurodegeneration and liver damage, potentially heightening the risk of neurodegenerative diseases. Reheating oils alters their chemical structure, reducing beneficial antioxidants and forming harmful compounds, which can disrupt the liver-gut-brain axis crucial for maintaining physiological balance. Experts recommend diets rich in antioxidants and omega-3 fatty acids to mitigate the potential harmful effects of reheated oil consumption and emphasize the importance of mindful dietary choices.
When shopping for olive oil, look for packaging in opaque glass bottles or aluminum tins, check for a batch or harvest date within 18 months, and ensure the label says "extra virgin" and not terms like "pure" or "light." Avoid plastic bottles as olive oil is corrosive to plastic. Price is not always an indicator of quality, as early harvest olive oil is more expensive but higher in quality. To taste olive oil, warm it in your hand, smell for fresh grass or fruity aromas, and taste for smoothness with a slight bitterness and a peppery burn at the back of your throat.
Gastroenterologist Kenneth Brown recommends five gut-friendly oils for cooking, including olive oil, avocado oil, flaxseed oil, chia seed oil, and coconut oil. These oils are easy to digest and do not cause irritation or inflammation in the digestive system. They are rich in monounsaturated fats, polyphenols, and omega-3 fatty acids, which have anti-inflammatory properties and may help improve digestive health. Using these oils in place of less healthy fats can yield improvements in those struggling with gut inflammation.
Nutrition experts recommend avocado oil as the best alternative to olive oil for cooking due to its high content of antioxidants and healthy fats, particularly oleic acid, which reduces the risk of cardiovascular disease and certain cancers. Avocado oil also fights cellular inflammation and contains nearly as much vitamin E as olive oil. The main difference between the two oils is that avocado oil has a higher smoke point, making it better for grilling or cooking on high heat.
Avocado oil is the healthiest oil to cook with after olive oil, according to nutrition experts Mira Calton, CN, and Jayson Calton, PhD. Avocado oil is high in antioxidants and healthy fats, particularly oleic acid, which reduces the risk of cardiovascular disease and certain cancers. It also contains nearly as much vitamin E as olive oil. The main difference between the two oils is that avocado oil has a higher smoke point, making it better for grilling or cooking on high heat.