Best Healthy Vegetable Oils

Olive oil, sunflower oil, grapeseed oil, canola oil, peanut oil, walnut oil… There have been so many vegetable oils on the market in recent years that you get lost. Which is healthier in the end? Which to choose for cooking? Here is a portrait of some of the best healthy vegetable oils.

How is an oil better for your health?

A healthy oil will contain a high level of omega 3 and a lower level of omega 6.
It will be high in monounsaturated fat.
At all times, no matter what oil you use for cooking, as soon as it starts to smoke, it is harmful. Throw it away!

Some oils keep well in the refrigerator. They can freeze in the cold, but after a few minutes at room temperature, they regain the desired consistency.
An oil that loses its antioxidant substances, and therefore oxidizes, becomes rancid. It is therefore no longer consumable.

Purchase and storage of oils

It is better to choose an oil in a bottle of dark glass. Oil oxidizes quickly in light. The oil will keep for 18 to 24 months. Opt for bottles on which you will find an expiry date.
A so-called light oil is as rich in fat as a regular oil. It is only its taste that is lighter.

Vegetable oils and their effects on health

Olive oil

Its health reputation is second to none. Despite the fact that it contains almost no omega 3, it is very rich in monounsaturated fatty acids with a rate of 80%. Remember that these fats help lower bad cholesterol, while increasing the level of good cholesterol. It contains three times more healthy fats than unhealthy fats. In addition, it is quite heat resistant. Olive oil is also antioxidant and is favored for the prevention of cardiovascular diseases. If you want an oil that has taste, choose extra virgin oil.

Canola oil

Canola oil is one of the best oils for your health. It is the lowest in saturated fat and has a good balance of omega 6 and omega 3. It therefore helps to reduce total cholesterol levels. The Food and Drug Administration (FDA) recognizes that there is some scientific evidence (more or less conclusive, however) that 1 ½ tsp. tablespoons of canola oil per day could help reduce the risk of coronary heart disease… Canola oil is quite heat resistant, but not high temperature. It is especially advantageous in salads or preparations without much cooking.

Sunflower oil

Sunflower oil is a much less wise choice. It contains 5 times more harmful fats than good fats. It contains about 60% omega 6. However, it is rich in vitamin E.

Soybean oil

We talk about it a lot since, with the increase in peanut allergies, it is favored in fast food. And yet, it contains 16% saturated fat and a high rate of omega 6 (50%). Fortunately, it also contains omega 3.

Corn oil

Corn oil contains fatty acids that help fight cholesterol. It is almost tasteless and odorless.

Sesame oil

It is very rich in monounsaturated fatty acid, but also in omega 6 (43%). It has a unique taste and is widely used in Asian cuisines.

Peanut oil

It is she who best resists heat. The Chinese also use it a lot for cooking in the wok. It is also high in monounsaturated fat. However, it is also rich in omega 6 and low in omega 3.

Grape seed oil

Here, opinions differ. Some specialists claim that grapeseed oil resists high temperatures well, so it is ideal for cooking. Others say that cooking it can generate trans fats, which are harmful to health. One thing is certain, grapeseed oil is high in omega 6 and since it is almost always refined, it does not have many virtues.

Linseed oil

Is very rich in omega 3 with a rate of around 40%. It is to be consumed very quickly since it is very fragile. It oxidizes very quickly.

Palm oil

This oil is often found in the composition of processed foods. Its saturated fat content is high, at almost 50%. So, to avoid, despite its richness in vitamin E and carotene.

Hemp oil

Too bad it is not easily found on the market since hemp oil, whose taste is similar to hazelnut, represents an appreciable balance between the omega 3 and omega 6 content.

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I hope you enjoyed this blog post about the best healthy vegetable oils and found tit useful. Comment down below what you think , do you agree, or share with us your own list and why.

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