My name is Kyle Tabler and I am a Holistic Wellness and Nutrition Coach. I have studied for many years and a number of schools and am very grateful and proud to be a Positive Voice on YesLouisville.com. I will provide to you tips and ideas to become a better you in health and wellness like the latest trends in nutrition and what it all means, kitchen and cooking tips, recipes, shopping tips, ideas for seasonal and local ingredients, nutrition for the mind, and many more, just keep reading. Thank You!
Let’s start in the kitchen with oils. What is a good oil? What is good to cook with? What isn’t? Let me start by saying that oils are very high in calories and a good source of energy. The most significant difference in oils is their fat content. Extra virgin olive oil and pure canola oil have the highest content in monosaturated fats, which the American Heart Association says can reduce heart disease.
Extra virgin olive oil has wonderful antioxidant properties as long as it isn’t heated. It can be used for small periods of heating like in sautéing where the properties aren’t diminished as much but the properties for olive oil are best used when making a vinaigrette for salads or drizzling on foods.
When I heard that canola oil could be good for you, I was shocked. I always heard canola oil was full of saturated and trans fats which add to heart disease. Pure canola oil use can lead to reduced LDL cholesterol (the bad cholesterol) and lower risk of heart disease. The problem with canola oil is the products that we find in supermarkets. They usually are heavily processed and are pesticide heavy. Look for organic, non-GMO, un-refined and cold pressed. Otherwise you are using a highly processed oil. Canola oil also breaks down when heavily cooked in frying so I would recommend sautéing.
Avocado oil is a fine oil to use because of the healthy fat content and is fine in high cooking instances such as grilling or roasting. Avocado oil is more expensive and harder to find.
Vegetable oil has typically been soybean oil but is now typically a blend of different oils. Vegetable oils has a neutral taste and is an all-purpose oil that is fine for frying, sautéing and roasting. Just check the label for trans-fats.
Peanut oil and sesame oil are full of good monounsaturated and polyunsaturated fats and good for sautéing but be warned that the foods will take the flavor of the oil. But, believe me, they are great for stir-fry’s!
The main point is to use cooking oils in moderation. The U.S. Dietary Guidelines recommend that Americans include a small amount of oils in their diets every day to supply essential fatty acids, because the body can’t make these acids and thus must get them from food. I hope this give you a little bit more knowledge when tackling the grocery store shelves and provide an easier mind when cooking!