What is the Healthiest Oil to Use for Cooking?

The healthiest oil to cook with is one that is composed primarily of monounsaturated fat. Monounsaturated fats help to reduce unhealthy LDL cholesterol and boost healthy HDL cholesterol. Compared to other oils, canola and olive oils are most rich in these monounsaturated fats. But new research suggests that virgin and extra-virgin olive oils contain something even better: antioxidants called polyphenols. Polyphenols are found in olives, red wine, and green tea and they diminish free radicals before they can oxidize LDL. Oxidation makes LDL even more damaging to arteries.

Virgin olive oil also has a fairly high cooking temperature and its great flavor is a nice additive to savory dishes. Virgin olive oil works great in soups and salads and the top choice in restaurants for dipping bread. Virgin olive oil doesn't just taste better than most other oils, it's also better for you! When looking for the healthiest oil, one should look for oils that are minimally processed. Frequently, the more processed the oil, the less healthy it is. Again, virgin or extra virgin olive oil has an advantage over the others because it is produced purely by mechanically pressing the oil from olives- no chemical processing.

There are two downsides to virgin olive oil. One is its cost. Virgin olive oil tends to be more expensive so if cost is a concern, go ahead and use refined olive oil or canola in cooking and save the virgin oil for cases that call for a high-impact fruity flavor. Secondly, it may not be equally favored in sweeter baked goods because its flavor is relatively strong. Canola oil may be the healthiest oil and best choice for baked, sweet goods because it has minimal flavor.

Remember that even the healthiest oil can contain a lot of calories so moderation is key. In general, use non-stick pans and very little oil. The healthiest oil used to deep-fry will still be highly caloric so instead of deep-frying, try stir-frying, grilling or baking. These methods are healthier, since oil requirements in such dishes are much lower.

For additional healthy tips, please visit Dieting Library, the home of the internet's most extensive list of today's popular diets.