I often talk about the importance of enjoying a variety of nutrient dense foods in your fueling plan. The same goes for the cooking oils you use for cooking and seasoning; the variety is important, as is the safety of the oil you choose, depending on the method of cooking to prepare your meal.
Next time you are in the grocery store, select a new oil that meets your needs to add to your variety!
If you have ever been cooking and have noticed smoke rising from the oil you’ve been heating, the oil has reached its “smoke point.” This is when the oil begins to decompose and is known as thermal oxidation, which leads to a loss of nutritional density, creates free radicals, and forms carcinogenic compounds that suppress the immune system.
Using the right oil for the right type of cooking can help your foods taste even better, and provide an array of health benefits and beneficial fatty acids.
Refined for High Heat:
High heat used in frying, wok cooking or popping corn requires oils that have a high smoking point. Examples include: Avocado Oil, Almond Oil, and High Heat Safflower Oil.
Unrefined for Flavor:
Oils that are used for cooking and flavor. Examples include: Extra Virgin Olive Oil, Toasted Sesame Oil, Coconut Oil, and Peanut Oil.
Nutrients for Health:
These oils are best enjoyed without direct heat (dressings, smoothies, grains, salads) and are found to have nourishing values. Examples include:Flax Oil, Borage Oil, and Wheat Germ Oil.
All Purpose Cooking Oils (up to 510 degrees):
Ideal for sautéing and frying
Avocado / Almond / Apricot Kernel / Canola / Safflower / Sunflower / Sesame / Safflower
Baking and Sauteing (up to 425 degrees):
Canola / Grapeseed / Walnut / Safflower / Coconut / Soy
Light Sauteing, Sauces, Dressing (up to 350 degrees):
Sesame / Peanut / Toasted Sesame / Olive / Coconut
No Heat, Nutritional Oils:
Borage, Evening Primrose, Flax Oil, Wheat Germ
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