Oil Consumption!

These good fats are called monounsaturated fatty acids (MUFA)

I always hear these sentences:

“I always add a lot of olive oil in my salads; it is olive oil, healthy and won’t make me gain weight”. Or “I use olive oil for my omelette; it is not supposed to be bad for my health”.

Special oils have to be used for cooking and others have to be used as raw!

Here are 5 great picks, and the safest and tastiest ways to use it!!

1-    Coconut oil:

Health benefits:

Contains Lauric acid and Capric acid, which have anti-microbial properties, so this oil supports the immune system.

Best uses:

Used as an alternative to butter, margarine and shortening in medium-heat baking.

2-    Olive oil:

Health benefits:

Have the highest percentage of heart-healthy fat of any oil. Its antioxidants provide anti-cancer benefits.

Best uses:

Used for dipping, used in salad dressings and for sauces recipes.

3-    Walnut oil:

Health benefits:

May lower risk of heart diseases, rich in antioxidants and contains melatonin that regulates your digestive system.

Best uses:

Used for baking, dipping, stir-frying and for salad dressings.

4-    Canola oil:   

Health benefits:

Rich in essential omega-3 alpha-linolenic (ALA) and omega -6 linoleic acid that help prevent heart diseases.

However there is a lot of debates concerning that oil. Although it is rich monounsaturated fatty acids, canola oil  is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. It undergoes a process of caustic refining, using high heat and questionable chemicals. Plus all of this high heat and pressure forces some of the omega-3 content of canola oil to be transformed into trans fats.

The only canola oil that can be counted as healthy is the organic. Most canola oil is NOT  organic.

Best uses:

Used for baking and stir-frying. You can also add it to saute vegetables or use it in the salad dressings.

5-    Avocado oil:

Health benefits:

Monounsaturated fat helps reduce your risk of heart disease, cancer and diabetes. It lowers LDL cholesterol and raises HDL cholesterol

Best uses:

Used for dipping, frying and grilling.

Don’t forget! 1 teaspoon of unsaturated oil has 45 calories, so be careful about the portion!