When we think of healthy oils, olive oil immediately comes to mind. However, this is not the only one at our disposal.
Find out which are the healthiest oils in the following article, to know which ones should be used in the kitchen from now on. Keep reading!
Healthy vegetable oils
Canola oil
The first of the oils that we highlight is canola. It was used for the first time in gastronomy in the 70s and is manufactured with the eponymous plant.
It is very versatile and can be used in all kinds of preparations. It has a mild and neutral flavor, it is suitable for baking, frying and marinating. With two tablespoons you can fry or even make popcorn.
Peanut oil
It is made with this fruit, peeled, and it is very common in Asia to make typical dishes. The peanut oil is also traditional in the cuisine of the southern United States.
It has a slight nutty flavor and is suitable for baking, sautéing, grilling and for use in the deep fryer. You can enjoy homemade peanut butter by mixing one cup of the peeled fruit and two tablespoons of oil.
Sesame oil
Sesame oil or sesame oil is made with the seeds of this plant, very common in the usual menus of Korea, China and India. If it is light in color it will have a slight nutty taste, and if it is dark, it is more intense and heavy.
The first is used for sautéing and the second for sauces or dressings. If you beat them together with chives and apple cider vinegar, it is the perfect accompaniment to brown rice with shrimp.
Vegetable oil
It is made with a mixture of seeds: sunflower, soy and corn. It is perfect for any preparation because it is a very versatile oil.
Vegetable oil has a mild and fairly neutral flavor. The uses range from frying to baking; also marinate or fry.
Sunflower oil
Sunflower oil provides vitamin E and polyunsaturated fats. It can be used in all kinds of dishes and preparations or cooking.
In addition, it is one of the most popular and affordable on the market. That is why it is used both for frying and dressing sauces or salads. It is not recommended to reuse it once it has warmed up because it can emit toxic substances.
Flax or linseed oil
It is made with flax seeds. It has a good amount of alpha-linolenic acid, a type of polyunsaturated fatty acid that belongs to the group of Omega 3 and 6.
The good news is that these good fats are only found in flax oil or in the consumption of fish known as “blue”, that is, salmon or hake. Therefore, it is perfect for those who are vegan or vegetarian, for example, as well as for those who do not like or do not consume too much fish.
Avocado or avocado oil
The avocado oil has a very delicate flavor. It is rich in monounsaturated fats and allows good cholesterol levels to rise, as opposed to low cholesterol levels, which drop. Furthermore, it reduces the accumulation of C-reactive protein, which inflames the blood.
It is light green in color, like the fruit, and can be used at high temperatures without problems, as it has greater resistance before starting to be toxic. You can substitute olive oil in recipes that have it without frying, such as pesto.
- If you want to make a vinaigrette, mix with balsamic vinegar and maple syrup. Dip directly into toast or bread slices.
Safflower oil
Having a neutral flavor, safflower oil is very versatile and can be used in all meals. It reduces blood cholesterol levels, also glucose and insulin (perfect for diabetics), abdominal fat and general inflammation of the body.
It has a good amount of polyunsaturated fats and antioxidants. Therefore, it is recommended at any age.
To enjoy its properties, add it to salads, sauces or dressings. It is perfect for chickpea pasta (hummus).
- Mix ¼ cup safflower oil, ½ cup fresh basil and the juice of half a lemon, and store in the fridge. Use it as a dressing for your meals.
Walnut oil
The last of these oils is walnut. It has ten times more omega 3 fatty acids than olive oil. This makes it a really healthy oil.
However, do not use it too hot and it will never boil. It could cause an upset stomach.
A delicious option for walnut oil is to drizzle over quinoa or cooked vegetables. For pasta, mix two tablespoons with ¹⁄3 cup of finely chopped fresh coriander, ½ cup of mushrooms, and one tablespoon of chopped raw spinach.