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Cooking oils are an essential part of many recipes. But it’s important to use ones you know are healthy.

When cooking oils are heated to a certain temperature, they will reach a smoke point and start to break down. During this process, they may release free radicals that are harmful to health. They may also release a substance called acrolein which tastes unpleasant and can be damaging to the lungs.

You must also consider whether you are using a refined or unrefined oil. Unrefined oils are extracted using chemical solvents while refined oils are extracted with pressing plants and seeds. Many health-conscious consumers stay away from oils that are chemically extracted.

The nutritional composition and health content of the oil must also be considered.

So which oils should you be including in your recipes, and which should you be avoiding? Read on to find out what you need to know.

Olive Oil

Olive oil is a healthy choice as it rich in antioxidants. It also contains oleic acid, a monounsaturated fat which has been shown to have anti-cancer and anti-inflammatory properties. It is idea for baking, sautéing and cold dressings.

Avocado Oil

Research has shown avocado oil to be effective in lowering blood pressure and improving heart health. It also may reduce joint inflammation, enhance nutrient absorption, and protect cells against free radicals. It can be used similarly to olive oil.

Sesame Oil

Sesame oil contains heart healthy antioxidants which have neuroprotective effects. One study showed it can improve fasting blood sugar and long-term biomarkers of blood sugar management in people with type 2 diabetes. Its mild, nutty flavor makes it ideal for sauteing, general purpose cooking and salad dressing.

Safflower Oil

Safflower oil is low in saturated fats and contains a high percentage of unsaturated fatty acids. It has been shown to improve inflammation, and aid with blood sugar and cholesterol management in people with obesity, menopause, and type-2 diabetes. Its neutral taste makes it a favorite for marinades, sauces, dips, barbecues, and fried dishes.

Which Oils Should I Avoid?

  • Fish or Algae Oil: These are meant to be taken as omega-3 rich supplements and should not be used for cooking purposes.
  • Flax Oil: Although flax oil is high in the heart healthy unsaturated fatty alpha-linolenic acid, it has an extremely low smoke point. As a result, it should never be cooked. Reserve it for salad dressings and the like.
  • Palm Oil: Palm oil is highly caloric, and it has also been linked to rain forest destruction and a loss of biodiversity.
  • Walnut Oil: Similar to flax oil, walnut oil is high in alpha-linolenic acid, but its low smoke point means its best used for cold preparations.

The oils you use when cooking will make all the difference in the nutrition of the dishes you serve. Now that you know which are healthy and which are not, you can make smarter choices at the grocery store. Which of these do you prefer to add to your meals?