Best of the Best Healthy Cooking Oils: Top 5 Recommended Meal Prep Oils

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With all of the rapid innovation in healthy cooking methods, tips, and products today, keeping up with trends is hard enough when trying to maintain healthy habits. There are ways to follow clean eating for the type of cooking oil you use. Want to find the best cooking oil to keep in your pantry in 2023? Read on.

Finding time to prepare a healthy meal can sometimes be challenging. Our lives are hectic, especially if you are a single parent. One study found that Parents with school-age children think that the school year is stressful because of all the daily tasks. At the top of that list? Having time to cook suitable meals for their children (54%).

Many of us decide to have fast food instead of cooking ourselves to save time. But you may want to rethink this strategy after hearing these results. Scientists at the University of Southern California found that individuals who are obese or diabetic, and get more than 20 percent of their daily calories from fast food show significantly higher levels of fat in their livers than others who eat less fast food or not at all.

The kitchen is still the heart of the home. Found a recent survey Americans spend more than 400 hours in the kitchen each year. So why not strive to make healthy food choices? Research from the University of Barcelona indicates that older adults over the age of 65 lived longer if they continued to adhere to a Mediterranean diet. This diet is known for being rich in oily fish, whole grains, fruits, vegetables, and olive oil.

This led us to wonder, what are some of the healthiest cooking oils to have on hand when meal prepping? StudyFinds A list of the five agreed-upon bests, recommended across ten expert sites, to keep stocked in your kitchen. As always, we’d love to see your own recommendations in the comments below!

The list: The best healthy cooking oils, according to experts

1. Extra virgin olive oil

A staple in most pantries, olive oil has its own health benefits. Extra virgin olive oil is a rock star. He. She “It contains a significant amount of monounsaturated fats and some polyunsaturated fatty acids; Numerous studies I have linked it to improved heart health,” notes Time.

Keep in mind when cooking with extra virgin olive oil, it has a lower smoke point than other oils.

“Cooking good natural olive oil at high temperatures can ruin its flavor and nutrition,” notes Self Magazine. “The smoke point of an oil is the temperature at which it starts to smoke. In the case of olive oil, the temperature is between 374 and 405 degrees Fahrenheit,” adds The Mediterranean Dish.

Make sure you are buying extra virgin olive oil. Look for 100% unrefined extra virgin oil, a recent harvest date, and a dark bottle. Membership is ideal, but it comes at a higher cost,” according to Real Simple.

2. Avocado oil

“Avocado oil has many of the same benefits as extra virgin olive oil, but with a higher smoking point, which makes it great for stir-frying or stir-frying. It’s packed with vitamin E and has one of the highest monounsaturated fat contents in the oil aisle,” notes SCL Health. .

The burning point of avocado oil is about 520 degrees F. “Avocado oil is also rich in the carotenoid lutein, which improves eye health,” adds Camille Styles.

3. Sesame oil

If you are looking for a more flavorful oil, try sesame oil. It is used in many Asian and Indian dishes.

Sesame oil “has anti-inflammatory and antioxidant properties, potentially helping to reduce the odds of cardiovascular disease and atherosclerosis, which is the buildup of fats and other substances in the artery walls that cause these vessels to narrow and increase blood pressure,” according to Daily Health.

“Sprinkle it over some avocado slices with salt and pepper for an easy snack—or use it in soups and stir-fries to easily boost the flavor of your dish,” notes Selected Foods.

Just remember to keep sesame oil in the refrigerator. its combustion point? about 410 degrees Fahrenheit.

4. Safflower oil

Safflower oil is derived from the safflower plant. The linoleic acid in safflower oil may help reduce the risk of heart disease. Safflower also contains chemicals that may help prevent blood clots, dilate blood vessels, lower blood pressure, and stimulate the heart, according to WebMD.

“Safflower oil is almost tasteless and remains liquid even when refrigerated. From a culinary standpoint, it is great to use in salad dressings and other cold preparations,” adds Real Simple.

With a smoke point of about 510 degrees Fahrenheit, you can cook it at a higher heat, too.

5. Peanut oil

Peanut oil comes from the seeds of the groundnut plant, and is a solid source of Vitamin E. “It has also been linked to some health benefits, including reducing some risk factors for heart disease and lowering blood sugar levels in people with diabetes,” notes Healthline.

It is a flavorful oil that is used in many Asian dishes. Peanut oil also has a “high smoke point (450 degrees Fahrenheit), so you can use it to fry foods like tempura,” adds Self Magazine.

Remember, a good rule of thumb is moderation.