6 Best Anti-inflammatory Cooking Oils To Fight Inflammation

Almost everything we cook starts with cooking oil. (And, in many cases, the finishing touches.) It's used to coat baking trays and skillets before adding vegetables and protein, to keep homemade baked goods moist, and to make flavorful salad dressings. A well-stocked kitchen should have at least a few cooking oils on hand. anti-inflammatory cooking oil

While cooking oil enhances the flavor and texture of your food, it also works behind the scenes to increase or decrease the nutritional value of your meal. Many of the heart-healthy cooking oils you'll find on the shelves of your local supermarket are anti-inflammatory, which means they've been scientifically linked to preventing chronic inflammation, which can lead to chronic diseases and cognitive decline, among other health problems.

However, not all oils are nutrient-dense. Some oils, on the other hand, have the opposite effect, causing inflammation in the body. Isn't it perplexing? Melissa Rifkin, RD, a registered dietitian, explains why not all cooking oils are created equal. Also, check out her list of anti-inflammatory oils to see which ones work best for your body.

What causes inflammation in some cooking oils?

Some cooking oils, according to Rifkin, are linked to causing inflammation because they are high in saturated fats—and no, those aren't the healthy fats we love in avocados. Saturated fat diets have been linked to higher LDL cholesterol and an increased risk of heart disease, which is the leading cause of death in the United States. It's why the American Heart Association advises limiting saturated fat intake to less than 5% of total calories.

These fats are mostly found in meat, but Rifkin claims that there are a couple of cooking oils that are particularly high in them. She claims that "both coconut oil and palm oil are high in saturated fats." Are you surprised by coconut oil? This type of oil was once extremely popular in the wellness world, as it was thought to have numerous nutritional benefits. However, scientific studies suggest that it isn't the best. What is the best way to use this oil? Use it only as a beauty product and in small amounts in the kitchen. While it adds flavor to some dishes, using it as your main course isn't good for your heart.

When it comes to palm oil, Rifkin says it's most commonly found in processed foods. Palm oil is notorious for contributing to deforestation, in addition to being high in saturated fat. So there are two reasons to reduce your usage.

So, both coconut oil and palm oil should be used sparingly. But which cooking oils are actually beneficial to you? Thankfully, the list is much, much longer than two.

6 COOKING OILS THOSE ARE ANTI-INFLAMMATORY

1. Extra virgin olive oil

Olive oil is the most common cooking oil in the Mediterranean, and Rifkin claims that there are numerous advantages to using it. She claims that olive oil is high in omega-3 fatty acids, which are beneficial to heart health. It's not only high in these healthy fats, but it's also high in antioxidants. It's been linked to reducing inflammation in countless scientific studies for both of these reasons. "Olive oil is excellent everyday cooking oil because it has a high smoke point, which many people are unaware of," Rifkin says.

2. Avocado oil

Avocados are nutrient-dense, as you probably already know. Avocado oil, according to Rifkin, contains a lot of the fruit's nutrients. "Avocado oil, like olive oil, is high in unsaturated fats, which have been linked to reducing inflammation," she says.

3. Oil from canola

Canola oil is one of the most popular cooking oils in the United States, and despite the fact that many healthy eaters avoid it, scientific studies and medical experts at Harvard Health point to it being healthy because, like the other oils on this list, it's high in healthy fats and antioxidants. However, Rifkin claims that this one isn't *as* good for preventing inflammation as the others because a lot of the antioxidants are lost during processing. As a result, cold-pressed canola oil is more anti-inflammatory than regular canola oil that has been heated. "While canola isn't inherently unhealthy," Rifkin adds, "it is frequently used in many over-processed foods that are."

4. Walnut oil

Walnut oil has been shown in scientific studies to help keep blood sugar levels stable as well as reduce inflammation (Rifkin credits those healthy fats again). Given that the nut is particularly beneficial to heart health, the oil's nutrient content is unsurprising. walnut oil for cooking

Flaxseed oil

You've probably figured out why flaxseed oil is on this list of anti-inflammatory oils. It's also high in omega-3 fatty acids." Flaxseed oil, fibers, and lignans may help to prevent cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, and autoimmune and neurological disorders, among other things.

6. Oil from pumpkin seeds

Pumpkin seed oil, which is high in unsaturated fats and antioxidants, has also been linked to reduced inflammation in studies. It's also been linked to a lower risk of type 2 diabetes, hypertension, and some cancers. pumpkin seed oil for cooking

Cooking with anti-inflammatory oil is a great way to start your meal with health benefits before adding any food, and there are plenty to choose from, as you can see. Because different oils have different flavor profiles and burning points, they work best for different dishes. Experimenting is, after all, the most enjoyable part of the process! Experiment with the oils on this list to find your new favorites. Both your meals and your body will benefit from it.

 

 

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