by Mary Perry
Shopping for cooking oils can seem overwhelming with the variety of ones to choose from. Each has its own benefits, flavors, and cooking properties. With more oils coming to market, we’ll break down what to know, our recommendations and things to consider. You might be surprised to find that what you think is the healthiest oil may actually lose its benefits once you expose it to heat.
When it comes to using oils, the goal is to use the least amount of non-inflammatory fat to give food great taste. The healthiest oil to use is Extra Virgin Olive Oil because it is rich in non-inflammatory monounsaturated fat and polyphenols.
Guide to Cooking Oils
Oils aren’t much different in terms of the amount of fat and calories they provide with most clocking in around 4.5 grams of fat and 40 calories per teaspoon. Where the difference arises is in the amounts of monounsaturated, polyunsaturated and saturated fats and their smoke point, the temperature at which an oil begins to burn or smoke.
Extra Virgin Olive Oil
|Extra Virgin Olive Oil (EVOO) is primarily a monounsaturated fat rich in polyphenols, most specifically hydroxytyrosol. |
Clinical Benefits of Olive Oil:
Corn, Soy, Safflower, Sunflower Oil and Canola Oil
|Standard cooking oils that you find on the supermarket shelves such as corn, soy, safflower, and sunflower oil tend to be rich in omega-6 fats.|
Palm and Coconut Oil
|These oils have been gaining popularity, but they are rich in saturated fats which has negative consequences for our health.|
High-oleic Oils (Safflower and Sunflower)
|High-oleic oils are becoming more popular commercially due to their high concentration of monounsaturated fats (82-90% oleic acid)4.|
The key to wellness is to have great tasting food while keeping your hormones in check to reduce diet-induced inflammation. When it comes to the oils in your diet your best bet is always using the least of amount of cooking oil (ideally still high in monounsaturated fats) so after the food has cooled down you can add some additional Zone Organic Extra Virgin Olive Oil to give it extraordinary taste with a high dose of polyphenols.
- Tejada S, Pinya S, Del Mar Bibiloni M, Tur JA, Pons A, Sureda A. Cardioprotective effects of the polyphenol hydroxytyrosol from olive oil. Curr Drug Targets. 2016 Oct 5
- Santangelo C, Filesi C, Varì R, Scazzocchio B, Filardi T, Fogliano V, D’Archivio M, Giovannini C, Lenzi A, Morano S, Masella R. Consumption of extra-virgin olive oil rich in phenolic compounds improves metabolic control in patients with type 2 diabetes mellitus: a possible involvement of reduced levels of circulating visfatin. J Endocrinol Invest. 2016 Nov;39(11):1295-1301. Epub 2016 Jun 25.
- Lauretti E et al. “Extra virgin olive oil ameliorates cognition and neuropathology of the 3xTg mice.” Ann Clin Trans Neurology 2017 doi: 10.1002/acn3:341
- Adams, Jill. Oil Technology in Food Product Development. Demonization of oils and fats has retreated, but lipid technology is still going strong. Prepared Foods Magazine May 2016: 74-86. Print.