Choosing a Healthy Oil for Cooking

Oil is one of the basic items we can find in nearly every kitchen. Oil can be used for making dressings or cooking. There are a few cooking methods that use oil, such as sautéing and deep frying. However, oil isn’t really recommended for a strict diet program because it’s high in calories. While you can still consume it, moderation is key.

Another important thing to consider is the type of oil used for cooking. There are varieties available. Coconut oil is easily one of the most popular types. It’s used in many countries because it’s easy to obtain and affordable. There are some other varieties that you should consider especially if health is your primary concern.

How oil is extracted

There are a few methods of how oils are extracted from their seeds. The first one is using a solvent. It’s still used in the manufacturing industry as it lowers the cost of production. However, it also comes with a few downsides. In terms of nutritional value, oils produced this way tend to have fewer nutrients compared to those extracted more organically. Another downside is these oils are more prone to toxic contamination due to the process itself.

There is also the rotary method which uses high heat pressure to separate oil from the seeds. This method is also efficient, but the use of excessive heat may damage some essential nutrients. And it doesn’t end there. After the extraction, the oils still have to go through the refining process. This would further harm many elements which could’ve been preserved if extracted more organically.

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Unlike the previous two methods, the cold pressed method is more desirable is it retains most of the nutrients in an oil. It has to do with the way of extraction that doesn’t involve heat at all. In other words, this is the most organic way of extracting oil. The outcome is a high-quality product that the nutrients are well preserved. After knowing the extraction methods, next you should decide what oil to buy. Olive oil remains one of the best choices.

Olive oil

Olive oil has become a topic of conversation for years now. It’s heralded as one of the healthiest cooking oils thanks to its healthful compounds. It has become a staple in Mediterranean diet and people there have experienced all the magical benefits. Olive oil is rich in monounsaturated fats and antioxidants. Both are important to fight free radicals and lower the risk of cardiovascular disease.

There are several types of olive oil. The first one is called extra virgin olive oil. This is the most precious type because it comes from the first pressing of the olives. The cold-pressing method is used to extract the oil. EVOO (Extra Virgin Olive Oil) has a very distinct flavor, which makes it ideal for salad dressings.

Since it’s produced with no heat, all the beneficial compounds in olives are still retained in the oil. The next one is virgin-olive oil. It tastes somewhat milder than the virgin one. Olive oil also comes in the form of refined oil. It ranks lower in terms of quality, but still overall better than many other oils. This is ideal for cooking due to its higher smoke point.

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