When you are cooking with oil, it is important to choose the right cooking oils, as it is essential for both flavor and health.
An easy way to do this is to choose non-tropical vegetable oils to cook and prepare food. Nontropical oils are oils that come from plants that grow in temperate climates and are healthier alternatives to tropical oils, and are rich in unsaturated fats. Tropical oils are oils that come from plants that grow in warm tropical climates, such as palm oil, palm kernel oil, and coconut oil.
When you are shopping for healthy oils, choose oils with less than four grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats.
According to the American Heart Association (AHA), some common cooking oils that contain more of the “better for you” fats and less saturated fat include:
- Canola oil
- Corn oil
- Olive oil
- Peanut oil
- Safflower oil
- Soybean oil
- Sunflower oil
- Vegetable oil
Blends or combinations of these oils, which are often labeled “vegetable oil”, and cooking sprays made from these oils are also good choices.
Some oils have distinctive flavors, so it is important to try different types to determine which oils you prefer. Additionally, some oils are better for certain types of cooking than others, so you may want to have more than one type of oil in your pantry.
Some ways you can use healthy oils include:
- Making your own salad dressings, marinades, dips, and sauces
- Grilling, sautéing, baking, or roasting foods
- Coating pans to keep food from sticking
- Lightly drizzling them on foods for flavor
- “Seasoning” cast-iron cookware
- Substituting oil for butter, stick margarine, or solid fats
Here are some tips for cooking with healthy oils:
- If your oil starts to smoke or catch fire, don’t use it. Oil starts to degrade once it reaches its smoking point
- If the oil smells bad, don’t use it and throw it away. When oil is stored for too long, it can become oxidized or rancid, and it has a distinct smell
- Do not reuse or reheat any cooking oil
- Buy oil in smaller containers if you don’t use it frequently. This will allow you to use it before it expires
- Store your healthy oils in a dark, cool place
If you would like to learn more about Flushing Hospital Medical Center’s nutritional services, you can visit the Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.