Good Oils are Good for You

Generally speaking, when it comes to cooking oils, there are two types; good and bad. “Good” oils are high in healthy mono and polyunsaturated fats, while “bad “oils are high in saturated fat and trans fatty acids. Let us look at each type in turn, beginning with “bad” oils…

If you’re a “mature” (see: old) individual such as me, you can probably remember your mom cooking with Crisco, that white, gelatinous goo that came in a large, round blue container. At the time it was introduced in 1911, Crisco was considered healthier than lard (animal fat) because it was made from vegetables, cottonseed oil, to be exact. The process used to create Crisco is known as hydrogenation which adds hydrogen to vegetable oils to turn them into a white, gelatinous goo. We now know that this process also produced high levels of trans fatty acids which raises LDL (bad) cholesterol levels and lowers HDL (good) cholesterol levels which leads to heart disease, an increased risk of stroke and type 2 diabetes. Trans fat shows up in fried fast foods and chips, as well as processed baked goods such as cakes, cookies, crackers, pie crusts and frozen pizza.

Without getting into a whole chem lab thing here, saturated fats are “saturated” with hydrogen molecules and are in solid form at room temperature. Unsaturated fats, on the other hand, are in liquid form at room temperature. Saturated fats are found in animal products such as cheese, milk and meats, as well as in tropical oils, such as coconut and palm oils. While there is some dispute within the nutrition field regarding the unhealthiness of saturated fats, most experts agree that unsaturated fats are the healthier of the two.

UNsaturated (grammatical error intentional) can be divided into two categories, mono and polyunsaturated, both of which are considered “healthy” fats which can be found in various oils. Monounsaturated fats are plant based and may help lower the risk of cardiovascular disease. Our bodies require polyunsaturated fats as they aid with muscle movement and blood clotting and we must get them from an outside source since we do not produce them internally. Below are several types of healthy oils that contain both mono and polyunsaturated fats… Just remember that these oils degrade quickly when exposed to heat and light, so store them in a cool, dark place. If using oils to cook, pay attention to its smoke (or burn) point. When it begins to smoke, it loses its integrity and produces a bitter, burned taste.

• Olive oil is not named after Popeye’s love interest, but after the tree-growing olive. Aside from monounsaturated fats, olive oil also contains antioxidants that combat cardiovascular disease and prevent strokes. Extra virgin (my nickname until my mid-20s) is best for taste and quality as the olives are cold pressed when still not quite ripe. Olive oil has a low smoke point. Therefore, it is best used for sautéing or for salad dressings.
• Avocado oil has a mild flavor and high smoke point which makes it quite a versatile cooking oil. High in monounsaturated fats and low in polyunsaturated, avocado oil is a healthy alternative when baking. It is also great for frying and roasting veggies.
• Flaxseed oil is a wonderful source of healthy omega-3 fatty acids which have been linked to lowering lipid and blood pressure levels in people with high cholesterol. It has a low smoke point and is one of the few oils that needs to be refrigerated. It has a nutty flavor and is great for salads and for drizzling.
• Peanut oil should be avoided by those with nut allergies. There are different types with flavors that range from mild and sweet to strong and nutty. It also has a high smoke point which lends it to searing meats, grilling, roasting and frying.
• Sesame oil contains the antioxidants sesamol and sesamin which help with high blood pressure. It is used mainly for stir frying, but has many other uses and toasted sesame oil, where the seeds are roasted prior to being pressed, boosts its sesame seed flavor.

There you have it, five “good” oils that are also good for your health. Experiment with all five in salad dressings and while cooking and see which ones please your palate.