There are many different types of cooking oil to choose from.
Many meals require cooking oil, whether used as part of a marinade, salad dressing or when sauteing meat and vegetables. A visit to the grocery store reveals numerous cooking oils to choose from, which are made from different ingredients and range widely in price. Those who cook frequently often keep several different types of oil in the pantry since each yields a different result and is ideal for varying applications.
Olive Oil
Olive oil is a mainstay in Mediterranean cooking and is often used atop salads and in marinades. Olive oil is rich in antioxidants, monounsaturated fat and phytochemicals. According to the American Heart Association, when eaten in moderation, monounsaturated fat helps reduce levels of bad cholesterol and reduce the risk of heart disease and stroke, while phytochemicals are proven cancer fighters. When olive oil is heated or used for sauteing or frying, it loses some of its flavor, so its best left uncooked such as in salad dressings. Good quality olive oil is also generally more expensive than other cooking oils. Extra virgin olive oil is the best for uncooked foods, but use pure olive oil when sauteing.
Canola Oil
A staple in many pantries, canola oil is derived from rapeseed and is often used in cooking and baking. It is high in monounsaturated (good) fat, low in saturated (bad) fat and contains omega-3 fatty acids. The benefits of omega-3 fatty acids are frequently touted by nutritionists and health nuts. These acids are shown to decrease triglyceride levels and lower blood pressure, both excellent benefits for overall heart health, says the American Heart Association. Canola oil spoils faster than most other oils and emits a toxin when exposed to extremely high temperatures, says NaturalNews.com.
Soybean Oil
According to soya.com, the health benefits of soy have caused an increase in the popularity of items products such as soy beans and soybean oil. Soybean oil is high in omega-3 fatty acids, polyunsaturated (good) fats and vitamin E. The National Institutes of Health reports that vitamin E helps boost the immune system and lower the risk of heart disease. On the down side, soybean oil is not suitable for cooking at high temperatures as it releases toxins. The oil is ideal for low-heat sauteing of vegetables and meats, but its mild flavor does not stand up well in salad dressings. Soybean oil is often used in Asian and Indian cooking, as well as other types of cuisine that feature a variety of strong spices.
Butter
A peek inside the refrigerators of most Americans would reveal a stick or two of butter. The ingredient is known as an inexpensive, tasty spread for muffins and breads and is a main ingredient in many baked goods. As a cooking oil, butter is easily melted and used for pan frying or sauteing meats and vegetables. Not only does butter add a rich flavor to all types of foods, it is also high in vitamins A, E, K and D, is a good source of selenium and iodine, and also does not contain any artificial ingredients. According to the National Institutes of Health, the mineral selenium is important for immune system function, while iodine is required for proper thyroid function. Unfortunately, butter is also high in saturated (bad) fat and cholesterol and is also a high-calorie food. Eating too many high-cholesterol foods can lead to heart disease, says the University of Maryland Medical Center.
Tags: fatty acids, heart disease, often used, omega-3 fatty, omega-3 fatty acids, also high, American Heart