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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