BY JOYCE WONG JIN YI
Are you using the right cooking oil for cooking your healthy meal for yourself and your loved one? There are several choices we have in the market. With the bombardment of the advertisements, are you falling into the trap of the unhealthy cooking oil that you still using? Let’s discover the different cooking oils this month.
To understand which cooking oil to use for different cooking methods, you need some basic biochemistry knowledge, starting with different fats.
[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]Monounsaturated fatty acids (MUFAs) are good for us. They come from the plant (olive oil, nuts, and nuts oils, avocados, and other plants) and animal foods (butter, lard, chicken fat). MUFAs have been shown to lower blood pressure, improve insulin sensitivity, and lower LDL cholesterol. MUFAs are found in some unhealthy refined foods, such as canola oil, which is refined and bleached with strong chemicals and high heat. It’s so processed that it has to be deodorized before it is marketed.
Now, the two most critical polyunsaturated fats are omega-3 and omega-6 fatty acids. Omega-3s are abundant in whole natural foods like fatty fish, seafood, eggs, grass-fed meat, flaxseeds, and walnut. They reduce inflammation, protect your brain, promote cardiovascular health, and help prevent metabolic syndrome and chronic disease. On the other hand, Omega-6s can increase inflammation in the face of oxidative stress. Omega-6s are primarily found in grain, highly refined vegetable oil, and processed packaged foods. When your body has higher omega-6 and lower omega-3, you experience chronic inflammation.
Saturated fat comes in many forms, such as lauric acid (in coconuts), margaric acid (in dairy), and palmitic acid (in palm oil). Take note here that the saturated fats we eat are not related to the fats found in our blood and tissues. Saturated fat is not as dangerous as we have been told. It is necessary for proper hormone and immune system function.
Some oils do not hold up well when exposed to high temperatures. It’s the unsaturated fats that are most vulnerable to oxidation. When you expose the monounsaturated or polyunsaturated fatty acids to high temperatures, they become oxidized or damaged. Then, the fat can turn rancid and carcinogenic. Unlike saturated fat that contains strong bonds, they’re less likely to break down and turn into harmful oxidized fats.
Now, let’s check out the various oil available in the market.
Olive oil is full of healthy fats, polyphenols, antioxidants, and anti-inflammatory compounds. They have a low smoke point (~180 °C), which makes them easily oxidize when exposed to heat. So, it’s best when used raw, in dressings, or sauces with slow-cooked over low heat.
Coconut oil has a higher smoke point. It makes it better for sauteeing. A type of saturated fat medium-chain triglycerides (MCT) exists in coconut oil. MCT is proven to boosts metabolism, reverses insulin resistance, and improves cognitive function. Coconut oil is also antifungal and antimicrobial. MCT converts easily into energy. They travel from the gut straight to the liver, and they’re not stored in our fat cells. Coconut oil also contains lauric acid, which is great for immune function.
Palm oil which has a balanced composition (50% saturated and 50% unsaturated), makes it perfect for cooking, even frying, as it is very heat-resistant. It doesn’t break down or oxidized when used for high-temperature frying. It is also naturally trans-fat-free and cholesterol-free.
Vegetable oil such as canola oil, sunflower oil, soybean oil, and corn oil are rich in unsaturated fatty acids, which are vulnerable to oxidation when exposed to high temperatures.
Now, you know what the characteristic of different cooking oils is. Choose the right one for you and your family members. A healthy body starts with you.
Want to explore more about a diet that makes you healthier and more energetic? Check out my wellness masterclass here: https://www.joyce-wong.com/wellnessmasterclass. For the first 100 sign-ups, you will get FREE 1 Year of membership in my wellness inner circle and a Free 1 hour 1-1 coaching session with me. See you inside!
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