Edible oils are used in salad dressings, sauces, baking, cooking and frying food. Buy oils that are cold-pressed and chemical free.
Heat can change the chemical structure of oil and turn it rancid and it becomes an unhealthy trans-fat. Saturated fats are more stable for cooking but are not a healthy choice, except for coconut oil which is a vegetable saturated fat. High heat is not recommended for most oils because it changes the chemical structure which makes it difficult for our body to process and may turn carcinogenic.
Eating deep-fried food regularly is not healthy but if you are going to fry food once in a while use oil that can stand the high heat and maintain stability without turning into rancid trans-fats. Choose high heat oils like grape seed oil, rice bran oil or coconut oil.
Healthy Edible Oils
Plant polyunsaturated: grape seed oil, soybean, corn, safflower, sesame, sunflower, cottonseed, peanut oil, rice bran.
These vegetable oils reduce blood cholesterol levels and improve ratios of LDL (low density lipids) and HDL (high density lipids) cholesterol which reduce the risk of cardiovascular disease. These oils are rich in essential fatty acids.
Essential fatty acids also known as Vitamin F are Linoleic, Linolenic and Arachidonic acids. They are important for the maintenance and lubrication of our cells, tissues and entire body. Fats also transport fat soluble vitamins A, D, E, and K, and keep our skin soft, supple and youthful looking.
Corn and soy oils have been genetically modified and now have an allergy alert rating. Peanut oil has an allergy alert. It is from the pea family and it is not a nut, nuts grow on trees.
There are raw and roasted varieties of Sesame oil but always buy hexane free. Use raw sesame for massage because there is no strong odour.
Vegetable monounsaturated fats: olive oil, canola oil, almond oil
Olive oil can stand a little heat for light sautéing but should never be used for high heat frying. Use olive oil uncooked and add it to cooked foods afterwards or in salads as salad dressing to get the most health benefits.
Canola (rapeseed) oil is popular, but being relatively new, it has been genetically modified and altered.
Vegetable Saturated Fats: coconut, palm
Coconut and palm oils are healthier choice of a saturated fat because they are plants. Coconuts are a perfect whole health food. You can eat the flesh, drink the water and use the oil. The oil remains stable at high heat and has antibacterial, antiviral and nutritive properties. Coconut oil promotes weight loss and lean muscle mass unlike its saturated meat counterparts. Coconut oil can have an SPF of up to 7. My dog loves it! I give her a half of a teaspoon once in a while in her food. I use coconut oil for massage and hair and skin treatments.