Coaches Tip – Nutrition – What are the best oils to cook with?
I get this question quite often – what oil is the best to cook with?
The answer is not as straight forward as many think; most people use olive oil or extra virgin olive oil for cooking, which is great as long as it is on a low flame and a low heat. Frying and cooking at high temperatures requires a much higher saturated fat oil to minimize the free radical damage and oxidation. The smoke point of oil is the point at which oils will begin to breakdown and loose nutritional content and flavor. When choosing oil it is important not only to consider the smoke point as well as the omega 3 and 6 balance of the oil as well. Omega 3 rich oils are anti-inflammatory and omega 6 rich oils can be inflammatory, which of course is detrimental to our health objectives. Most high smoke point oils are not necessarily omega 3 rich oils, but we can still choose the best ratio (3:6) that we can.
With this in mind the best oils to cook with include; (in no particular order)
– coconut oil
– avocado oil
– organic grain fed butter
– sesame oil
– extra virgin olive oil (if at low temperatures)
Each of these oils will give a slightly different taste when used, but typically they are not strong enough to over power whatever food you are cooking. Next time you are purchasing cooking oils keep this in mind as these oils are readily available and definitely worth your time with regard to optimizing your cooking experience and health.
Get rid of the traditional vegetable oil from your pantry and move towards a healthier oil choice today.
