Choosing the right cooking oil can significantly affect your health. Dietitian Wang advocates for avocado oil, fermented oil, and high-oleic vegetable oils, but her top pick is extra-virgin olive oil. “I pretty much use extra-virgin olive oil for everything,” she states, citing its health benefits, flavour, and environmental impact as key reasons for her preference.
Extra-virgin olive oil is lauded for its health benefits, backed by studies showing that a Mediterranean diet enriched with this oil can significantly lower the risks of heart attacks and strokes. This oil’s high oleic acid content— a type of monounsaturated fat— helps to promote cardiovascular health, unlike its saturated fat counterparts like coconut oil and butter, which can elevate cholesterol levels.
There’s a common misconception that olive oil shouldn’t be used for cooking due to a low smoke point. Wang argues the smoke point is not a reliable measure of an oil’s stability or its harmful by-products when heated. “People should not believe that smoke point is an indicator of an oil’s health benefits or what it’s doing in your body,” she asserts, challenging conventional wisdom on oil usage.
Research indicates that extra-virgin olive oil can maintain stability at high temperatures, thus producing fewer harmful by-products. For those who prefer a milder taste, refined olive oil can be an excellent alternative— it retains beneficial monounsaturated fats while being more palatable. Additionally, its carbon footprint is lower compared to many other oils.
Extra-virgin avocado oil is another valuable option rich in oleic acid, though it is less studied compared to olive oil. Wang shares that the high oleic nature makes these oils healthier and heat-resistant. Moreover, both oils boast substantial levels of vitamin E and antioxidants, contributing to their stability when cooking. Refined avocado oil uses damaged fruit and therefore scores high on sustainability.
Seed oils like soybean, canola, and corn oils are high in polyunsaturated fats which are generally good for heart health. Yet, they’re not as effective at high heat cooking as olive and avocado oils. Wang explains that monounsaturated fats are more heat-stable, hence the recommendation against excessive seed oil use.
Heated discussions surround seed oils due to their alleged adverse effects linked to omega-6 fatty acids. But expert Frank M. Sacks states that these fats are essential and can prevent heart disease. Cost-wise, seed oils can be a more economical option, and buying high-oleic versions can provide health benefits closer to that of olive oil.
An emerging contender in the oil arena is fermented oil, made through a process similar to that for other fermented foods. Brands like Zero Acre produce an oil high in monounsaturated fat, with claims that their production contributes less to greenhouse gas emissions than palm oil—a notorious environmental culprit.
But when it comes to traditional cooking fats like butter, lard, and coconut oil, moderation is advised. They’re high in saturated fat, which can increase heart disease risks. Recent studies have shown a correlation between high butter consumption and early mortality, while plant oils like olive and canola can lower such risks.
In conclusion, your choice of cooking oil can have a profound impact on your health. Embrace oils like extra-virgin olive and avocado for their numerous benefits, while being cautious of refined and high-saturated fats that may contribute to health risks. Seek balance, and explore cleaner options for both your health and the environment.
Choosing the right cooking oil, such as extra-virgin olive and avocado oils, significantly influences health. These oils are rich in monounsaturated fats, have substantial health benefits, and lower environmental impact. Conversely, seed oils and fats like butter or coconut oil require moderation due to health risks. Emerging options like fermented oils also provide sustainable alternatives.
In summary, selecting the right cooking oil is essential for health and environmental reasons. Extra-virgin olive oil and avocado oil emerge as top choices due to their health benefits, flavour, and sustainability. Conversely, while seed oils and traditional fats offer alternatives, moderation and mindful selection of high-oleic options can ensure better nutritional outcomes. Embracing these oils can lead to not just a healthier lifestyle, but a more sustainable future.
Original Source: www.washingtonpost.com
