Best and Worst Oils for Health

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Are you confused which oil should you use? For home cooks, one of the toughest decisions to make is choosing the oil to use. There are some oils that you have to use with caution while some oils are great for giving your health a boost.

Eating healthy and regular exercising can help maintain your weight. However, that is not enough, you will have to make changes in your lifestyle. One of the first things you should stop using is vegetable oil. These oils contain omega-6 fats. Though we need a little amount of omega-6 fats, the oils contain a huge amount of fats that can overproduce endocannabinoids. These neuromodulatory lipids are responsible for sending the hunger signal to your brain.

For some people, fat is a bad word when it comes to health. You need to have fat in your diet as it will help in supporting cell growth, keep your body warm, absorb nutrients, boosts your energy levels, protect your organs, and produce hormones. Unfortunately, excessive fat can lead to obesity and other health conditions.

So, which oil is right for you and which oil you should avoid. In this article, we have mentioned some of the oils that are good for your health and the oils that you should avoid using. Take a look!

Olive Oil

Many people fitness and cooking experts suggest using olive oil. This oil is one of the most versatile and healthy to cook with. You just have to keep in mind it should be extra virgin oil, this is because you will need an oil that is not refined. The term extra virgin means that it is not refined or processed.

The extra virgin olive oil has mono saturated fats and poly unsaturated fatty acids. According to some studies, this is good for heart health. Since it has low smoking points, it is best to be used for medium to low heat cooking.

According to an expert, for baking, olive oil is the best oil. Moreover, you can use for dressing and even pour it in your lattes.

So, for having a quality olive oil, you need to have an extra virgin.

Coconut Oil

One of the most controversial oils is coconut oil. There is a debate going on whether coconut oil is good for health or not. Some experts believe it is good for health while other consider it bad for health. The risks of coconut oil include its high saturated fat content. Unlike other oils, coconut oil is a saturated fat and it can negatively impact LDL cholesterol. So, for someone who has high cholesterol, it is better not to use coconut oil.

While the proponents of coconut oil stated that the saturated fat is not in high quantity. It is still safe to use for cooking. The experts at American Heart Association, recommend using another oil instead of coconut oil. It will help in lowering cholesterol levels and improve lipid profiles.

There is a hype around the coconut products, but there is not enough evidence to prove the claims. Although this oil may not make you sick, it is better not to use it. This is because the food industry has turned coconut oil into a superfood and there is no research.

However, this doesn’t mean you should not use it at all, the saturated fats it contains can prove to be healthy if you are cooking at a high temperature. This is because they are more stable at high heat.

Canola Oil

Another good oil that you can use is canola oil. It is obtained from rapeseed; this oil has less polyunsaturated fats and a good quantity of monosaturated fats. This is a special oil because it contains the least amount of saturated fats in comparison to other vegetable oils.

Additionally, the smoking point of this oil is high. It makes it perfect for high heat cooking. The only problem is that mostly, processed canola oil is available on the market. This means the oil will have few nutrients. Unprocessed or cold-processed canola is also available, but it is challenging to find it.

Since it has a high smoke point, it can’t be used for dressing.

Palm Oil

Palm oil is widely used in many products such as Twizzlers, Vaseline, Peanut butter, and Starburst. Many people consider is to be harmless, it is nothing more than just fatty oil. This oil has a lot of saturated fat that will increase the cholesterol levels, increases the risk of stroke and gives a raise to your blood pressure. So, people with diabetes must avoid using palm oil.

Are you wondering why it is used when it is so harmful? The reason is that it is an inexpensive oil.

Avocado Oil

One of the least popular oil is avocado oil. This oil is just like olive oil, unrefined; the only difference is that avocado oil has a higher smoking point than olive oil. It makes it great for cooking at higher heat and it makes the oil good for stir-fry. A wonderful thing about this oil is that it doesn’t have any flavor. The avocado oil is creamy just like an avocado.

Furthermore, avocado oil has the both, monosaturated and polyunsaturated fatty acids. Among all the oils, avocado oil has the highest content of monosaturated fatty acids and vitamin E. The only drawback of this oil is that it is expensive.

A Final Word

When it comes to choosing an oil for cooking, baking, or dressing, you need to be extra careful. If you want to have a healthy life, you need to limit your consumption of all types of oil. There are many other oils that offer health benefits like flaxseed oil, grapeseed oil, sesame oil, peanut oil, and walnut oil. If you want to use, it is advised to use olive oil as it is perfect for everything, from cooking to adding to your salad. For deciding which oil is perfect, you need to keep in mind that oil must have 30% polyunsaturated, 20% saturated, and 50% monosaturated fatty acids.



Focused on health, she aims to spread awareness on general health facts and issues by doing freelance writing for different clients all over the globe. Overcoming a terminal illness herself, she feels that it is her duty to educate everyone about living a healthy lifestyle.
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