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It is one of the most controversial cooking ingredients in our kitchen cupboards.
While some oils promise endless benefits to the health-conscious, such as improving heart and brain health, others are often said to increase the risk of heart disease.
Now one expert has put an end to the debate and details exactly which oil you should opt for.
According to Rob Hobson, registered nutritionist and author of ‘Unprocess Your Family Life,’ an oil that is often criticized for its fat content is not as harmful as you might think.
While something else that health gurus tout as a “nutritious” alternative may actually be fueling your propensity for weight gain.
While some oils promise endless benefits to the health-conscious, such as improving heart and brain health, others increase the risk of heart disease.
It is high in saturated fat, at 12.99g per serving, almost half the recommended serving of 30g of saturated fat per day.
Coconut oil
Coconut oil is often touted as a healthier option, but Hobson says experts are undecided.
It is high in saturated fat, with around 13g per 15ml serving, almost half the recommended serving of 30g of saturated fat per day.
Its purported benefits are said to be due to the fact that it contains lauric acid, a saturated fat, which some studies suggest may not be as harmful as other saturated fats.
Some research has suggested that lauric acid increases levels of HDL, or “good” cholesterol, which may reduce the overall risk of heart disease.
But Hobson stresses that “the cardiovascular impact of coconut oil is still unknown.”
He said: “It can increase total cholesterol level, which is bad news for heart health.” That’s why it’s best to use it in moderation. Plus, you don’t always want everything to taste like coconut.’
“While it’s great for stir-frying, baking, and curries, it’s not something I would fry my eggs in.”
According to Rob Hobson, registered nutritionist and author of ‘Unprocess Your Family Life,’ an oil that is often criticized for its fat content is not as harmful as you might think.
Olive oil
Hobson says her go-to is extra virgin olive oil for its health benefits and versatility of flavors.
“It’s rich in monounsaturated fats and antioxidants, which are great for heart health, and is less likely to break down when heated,” he said.
This means it doesn’t produce potentially harmful smoke until it’s very hot, around 190 degrees.
Smoke is thought to contain chemicals called free radicals, molecules that can damage cells and cause them to age faster.
Research has shown that exposure to high levels of free radicals can also increase the risk of diseases such as heart disease.
Extra virgin olive oil also contains low levels of saturated fat compared to other oils, around 2g per splash.
It is also high in polyphenols, a chemical compound found in plants, which also contributes to helping reduce inflammation in the body.
It helps support everything from blood vessel health to brain function, explains Hobson.
Rapeseed oil stands out for containing alpha-linolenic acid (ALA), which is an omega-3 fatty acid, a type of fat found in fish and essential for heart and brain health.
Rapeseed and linseed
A competitor to olive oil is rapeseed oil, which at £3.50 costs half as much and is also high in healthy monounsaturated fats, potentially reducing cardiovascular risk.
It is also lower than olive oil in saturated fat at 1.1g per serving.
This particular oil stands out, Hobson says, because it contains alpha-linolenic acid (ALA), which is an omega-3 fatty acid, a type of fat found in fish and is essential for heart and brain health. .
“Omega-3s are often lacking in our diets, so incorporating oils like this can help improve overall fatty acid intake,” she said.
Flaxseed oil, which contains 1.65 g of saturated fat, also has similar benefits to rapeseed oil.
Both contain omega-3 and omega-6, but rapeseed oil has a more favorable omega-3 to omega-6 ratio than most other seed oils.
Omega-6 fatty acids are a type of fat essential for human health and are found in vegetable oils, nuts and seeds, but some people argue that too much can contribute to inflammation.
It’s not just about the level of healthy fats, if you use these oils for cooking instead of drizzling on salads, you may want to consider their smoke points, the point at which the oil breaks down.
While olive oil, with a smoke point of around 190 degrees, is not good for frying, Hobson says it can still handle moderate heat, making it perfect for sautéing, frying, and roasting.
But Hobson suggests these negative claims are “exaggerated” and argues that rapeseed oil can be a healthy addition to a balanced diet.
‘Rape oil sometimes gets a bad reputation due to its association with omega-6 and the perception that it is a “processed” oil. “I think a lot of this criticism is exaggerated and fueled by social media,” Hobson said.
one 2019 study published in the journal Circulation, found no association between moderate omega-6 intake and increased cardiovascular disease.
However, seed oils, including flaxseed, have lower smoke points, meaning they break down at a lower temperature and are more likely to release free radicals.
For this reason, Hobson suggests using only linseed oil for dressing or drizzling.
Sunflower oil
Sunflower oil has a bad reputation due to its particularly high levels of omega-6 fatty acids.
If this fatty acid is consumed in excess without enough omega-3, it can contribute to an imbalance that promotes inflammation.
But according to Hobson there is no need to throw out sunflower oil just yet, as it is perfectly healthy to use it in moderation.
It also has less saturated fat than olive oil and coconut oil, about 1.5 g per serving.
And sunflower oil has a much higher smoke point, 232 degrees, making it ideal for frying.