Lifestyle
The Good Oil?
Whether you dip, dunk, cook or smother
your salads in them, all oils are different. Here's how to make a healthy choice.
Benefits: Canola oil is a great choice for the budget-conscious, and has low levels of "bad" saturated fat. It's often used for frying as its smoke point (the temperature at which it starts to break down) is high.
But: Canola is a new variant of rapeseed oil (it stands for Canadian oil, low acid), and is increasing grown from genetically modified seeds.
Use: Often
Benefits: According to dietitian Arlene Normand, flaxseed is often overlooked as a healthy option. "It's low in saturated fat and contains lots of omega-3 fatty acids," she says, adding that this can help prevent heart disease.
But: Flaxseed oil has a very strong flavour, so may be more easily taken in capsule form.
Use: Often
Benefits: Rich in healthy monounsaturated fats that lower "bad" cholesterol, olive oil (especially extra virgin) is packed full of anti-oxidants.
But: Heating olive oil reduces the amount of cancer-fighting anti-oxidants, says Normand, who also warns, "You only need two to three teaspoons of oil a day."
Use: Everyday cooking
Best in: Cooking, salad dressings
Benefits: Sunflower oil is cheap, relatively low in saturated fat, and contains lots of vitamin E, which promotes healthy skin.
But: It doesn't have the same cholesterol-lowering benefits of olive oil, and is used in many processed foods. "You need to have a mix of different oils in your diet," advises dietitian Susie Burrell.
Use: Sometimes
Benefits: Jennifer Aniston is reportedly a devotee, and proponents claim that it can boost your metabolism. Other experts maintain it has antibacterial properties.
But: Coconut oil is very high in saturated fat, warns Burrell, who says any benefits have only been proven in diets that contain no other oils.
Use: Sparingly
Benefits: With less saturated fat than some other oils, peanut oil is a relatively healthy choice.
But: Cold pressed, organic peanut oil shouldn't be given to anyone with a peanut allergy, although refined peanut oil doesn't seem to produce a reaction. And the strong flavour makes it unsuitable for many dishes.
Use: Occasionally
Photo: Dinamir Predov/iStockphoto.com
Canola Oil
Best in: Cooking, bakingBenefits: Canola oil is a great choice for the budget-conscious, and has low levels of "bad" saturated fat. It's often used for frying as its smoke point (the temperature at which it starts to break down) is high.
But: Canola is a new variant of rapeseed oil (it stands for Canadian oil, low acid), and is increasing grown from genetically modified seeds.
Use: Often
FLAXSEED OIL
Best in: Health supplementsBenefits: According to dietitian Arlene Normand, flaxseed is often overlooked as a healthy option. "It's low in saturated fat and contains lots of omega-3 fatty acids," she says, adding that this can help prevent heart disease.
But: Flaxseed oil has a very strong flavour, so may be more easily taken in capsule form.
Use: Often
OLIVE OIL
Best in: Cooking, dips, salad dressingsBenefits: Rich in healthy monounsaturated fats that lower "bad" cholesterol, olive oil (especially extra virgin) is packed full of anti-oxidants.
But: Heating olive oil reduces the amount of cancer-fighting anti-oxidants, says Normand, who also warns, "You only need two to three teaspoons of oil a day."
Use: Everyday cooking
SUNFLOWER OIL
Best in: Cooking, salad dressings
Benefits: Sunflower oil is cheap, relatively low in saturated fat, and contains lots of vitamin E, which promotes healthy skin.
But: It doesn't have the same cholesterol-lowering benefits of olive oil, and is used in many processed foods. "You need to have a mix of different oils in your diet," advises dietitian Susie Burrell.
Use: Sometimes
COCONUT OIL
Best in: Cooking, health supplementsBenefits: Jennifer Aniston is reportedly a devotee, and proponents claim that it can boost your metabolism. Other experts maintain it has antibacterial properties.
But: Coconut oil is very high in saturated fat, warns Burrell, who says any benefits have only been proven in diets that contain no other oils.
Use: Sparingly
PEANUT OIL
Best in: Cooking, frying, salad dressingsBenefits: With less saturated fat than some other oils, peanut oil is a relatively healthy choice.
But: Cold pressed, organic peanut oil shouldn't be given to anyone with a peanut allergy, although refined peanut oil doesn't seem to produce a reaction. And the strong flavour makes it unsuitable for many dishes.
Use: Occasionally
Photo: Dinamir Predov/iStockphoto.com
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