Healthy Oils That Should Be In Your Cupboard
As a Nutritional Therapist I am often asked which plant-based oils are the best for optimal health. If you google a particular type of oil there can be lots of contradictory information and it can leave most of us in a head spin!
So, what is so great about plant-based oils? These types of oils are high in poly-unsaturated fats (PUFAs) and mono-unsaturated fats (MUFAs) which have been extensively researched and linked to various health benefits.
Poly-unsaturated fats are made up of omega-6 and omega-3 fatty acids which are both needed to keep us healthy. Our body cannot make these fats and require them through the food that we eat. These essential fats have been linked to cardiovascular and heart health as well as supporting brain function and cell growth and repair.
Mono-unsaturated fats are also linked to cardiovascular health, lowering LDL cholesterol and the risk of stroke, cell growth and repair and lowering inflammation in the body. Oleic acid is the most common MUFA and has been extensively studied for its health promoting properties.
If it is oil from a plant it should be good for you, right?
No oil is necessarily bad. It’s what we do with them that can be harmful. Firstly, during the extraction process, some oils become highly refined and processed due to the use of chemical extraction and use of solvents. This usually occurs with mass marketed oils such as generic vegetable, corn, soya, sunflower and canola oil. Secondly, these types of plants are more likely to be genetically modified to protect against pests and meet high consumer demand. These oils are used heavily in factory-made foods and fast-food outlets as they are cheap to buy. Research suggests vegetable based oils that are heated to high temperatures and used over and over again can become less stable and produce carcinogenic compounds. It is therefore best to stay clear of these as they offer little nutritional value, are high in omega-6 and could be detrimental to our health.
However, on a brighter note, oils that are organic, cold-pressed and/ extra virgin are much more superior as they contain an array of beneficial nutrients, essential fats and important anti-oxidants. These oils are usually not ideal for high temperature cooking as they are often less stable. They also have a reduced shelf life compared to their processed sister-oils and should be stored appropriately.
Oils to include in your cupboard.
Extra Virgin Olive Oil
Olive oil has long been touted for its health benefits and so it should be. Extra Virgin Olive Oil (EVOO) is best as it is less processed, is high in oleic acid and contains important polyphenols and other antioxidants as well as good amounts of vitamin E and K. Research suggests EVOO may support bone health, benefit the cardiovascular system and heart, lower inflammation and reduce the risk of developing cancers. EVOO is used in the Mediterranean Diet which is one of the most widely researched diets and is recommended for its consistent health benefits.
Due to its high levels of oleic acid, it can be used safely for cooking and remain stable. It is recommended for medium heat cooking (180C) such as sautéing and baking.
Noteworthy: Use in medium temperature cooking and raw as a dressing to reap the rewards of this delicious and versatile oil.
Cold Pressed Rapeseed Oil
Rapeseed oil is also known as canola oil. Canola oil is usually from genetically modified rapeseed in order to produce larger yields of oil, that are highly refined during processing which lowers the nutritional value and may alter any health benefits. A much better source, although more costly to the wallet, would be cold-pressed organic rapeseed oil. Rapeseed is low in saturated fat and has a good ratio of both omega 3 and 6 fatty acids which are linked to heart health, decreasing LDL cholesterol and lowering inflammation. Like EVOO it is also a brilliant source of vitamin E and K.
What is unique about cold pressed rapeseed oil is that just like its processed cousin canola it can be used for high heat cooking (200C). Interestingly, it stays stable and does not degrade nor lose its nutritional composition. It is a perfect staple for the cupboard and can be used for pan frying, roasting, sautéing and even baking.
Noteworthy: Don’t be scared of rapeseed. It has some wonderful health benefits and is a perfect plant-based oil for that occasional high heat cooking like a Sunday roast.
Extra Virgin Coconut Oil
Extra Virgin Coconut oil (EVCO) contains over 80% saturated fat (don’t be frightened!) which includes high levels of medium-chain triglycerides (MCTs). These are metabolised differently than most other fats and are linked to EVCO’s health benefits. MCT’s are made up of various fatty acids, one being lauric acid that is particularly high in EVCO. When you digest lauric acid it forms a substance called monolaurin. Both lauric acid and monolaurin have been found to kill off harmful pathogens in the gut such as fungi, viruses and bacteria. So adding this oil into your diet may be helpful for gut health.
Some studies show that including MCT’s from EVCO may aid in weight loss. MCT’s may increase hormones in the body that help to reduce appetite and may even increase the body’s ability to burn calories and fat stores. We don’t need to be fearful of the saturated fat in EVCO as our cells need a little to function optimally. If we are cutting out fast-foods and processed foods where saturated fats are high, then it’s fine to include EVCO in some medium-heat (175C) home cooking or baking.
Noteworthy: Use to cook pancakes or as a buttery spread if you are dairy free - it’s delicious on hot sourdough toast as a weekend treat.
Extra Virgin Avocado Oil
Avocado oil is a fantastic source of mono and polyunsaturated fats as well as vitamin E. It has a high smoke point (190C) so can be used for cooking at a reasonably high temperature without the concern of producing free radicals and other toxic compounds. It is more expensive to buy, but if budget is no issue give it a try. It has a lovely creamy texture and tastes avocado-y so can also be drizzled over toast to replace butter or used in dressings too.
Noteworthy: Use like you would use EVOO. It’s a delicious way to cook scrambled eggs or add to cakes and muffins to replace butter.
Cold Pressed Hemp Oil
Hemp oil is made from the seeds of the hemp plant, which is the same species as cannabis but a different variety with only trace amounts of THC the psychoactive compound. The seeds are really nutritious and rich in both healthy fats and an array of important minerals. The oil contains a healthy ratio of both omega 3 and 6 fats important for cellular repair, lowering inflammation, hormone balance, skin health and have been linked to a decreased risk of heart disease. Hemp could be considered both a super food and a super oil! Cold pressed hemp oil can be used for low-medium heat cooking (165C) such as sautéing and will remain stable.
Noteworthy: Brilliant cupboard staple to get the perfect ratio of omega-3 and 6 fats through medium heat cooking, baking and drizzling on salads or steamed vegetables.
Cold Pressed Macadamia Nut Oil
This is a superb oil to add to your pantry as it is highly shelf-stable and is resistant to oxidisation when heated. It’s about twice the price of EVOO but has a brilliant buttery flavour and can be used for high heat cooking (210C)! It’s full to the brim in mono-unsaturated fat (higher than EVOO), which may help to lower LDL cholesterol, support insulin sensitivity and reduce the risk of heart disease and stroke. Its also a rich source of antioxidants important for optimal cell function and reducing oxidative damage. Once opened, store in a cool, dark cupboard or fridge but bring it to room temperature before using.
Noteworthy: Treat yourself to this versatile oil with an abundance of health benefits.
Flaxseed Oil
Flaxseed oil is also known as flax oil or linseed oil. It is a brilliant source of PUFA’s and is exceptionally high in alpha-linolenic acid (ALA) a form of omega-3. Some studies have shown it may reduce blood pressure and support the elasticity of arteries, thus improving cardiovascular health. ALA may also help reduce inflammation in the body, support bone health and reduce the risk of type-2 diabetes.
Flaxseed oil should NEVER be used for cooking with as it has a very low smoke point and can produce harmful free radicals if exposed to heat. It is important to store in a cool dark cupboard and out of sunlight.
Noteworthy: Drizzle on salads, over cooked vegetables or add a tablespoon to smoothies to get your daily dose of ALA.
Using plant-based oils can be a great way to increase essential fats into the diet and get a load of anti-oxidants too. Always choose unrefined oils such as extra virgin or cold pressed to get the most benefit - a little bit goes a long way and your body will love you for it.
