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Best Cooking Oil

Best Cooking Oil

Deciding upon the best cooking oil for yourself and your family can be quite tricky. Gather some information about the good cooking oil options for frying, baking, and for diabetics from the following article.
Ankana Dey Choudhury
I've had all I want of trans-fatty acid.
I will not be silent. I can't remain placid.
I couldn't care if my French fries are flaccid.
It lays on my belly for days till it's passed.

~ Stephen Blumenkranz's "Deep Fat"

Most of the varieties of vegetable oil available in the US today is obtained from genetically modified cultivars of several oilseed and oil-producing plants―canola, corn, cotton, and soybeans―and therefore, it is important that you opt for cooking oil varieties that have 'Non-GMO Project Verified' seals on them. A statement reviewed and approved by the Executive Committee of the American Academy of Environmental Medicine on May 8, 2009 clearly warns consumers and alerts physicians by stating the following:
With the precautionary principle in mind, because GM foods have not been properly tested for human consumption, and because there is ample evidence of probable harm, the AAEM asks:
  • Physicians to educate their patients, the medical community, and the public to avoid GM foods when possible and provide educational materials concerning GM foods and health risks.
Buy products that are GMO-free which are widely available in the market today (brands like Spectrum Oils and Chaffin Family Orchards). Be extra careful when buying soybean oil, rapeseed oil, cottonseed oil, sunflower oil, maize oil, and flax oil among others.
So, in order for to you choose the best cooking oil for your daily culinary drives, here's some help.
Best Oil for Frying
Oil, or for that matter any cooking lubricant used to grease a utensil to prevent burning of the ingredients is essentially fat. Deep-fried foods are primarily responsible for adding extra fat in a person. So, for a dish which requires frying, the oil used should have high essential monounsaturated and polyunsaturated fats, which reduce the bad cholesterol. It should not start producing smoke at a very low temperature. This is because, frying requires a relatively constant high temperature. The following oils are good for the purpose of frying, as they impede the negatives of fried food.
Safflower Oil
A rich source of Vitamin E which not only works wonders on the skin but also helps forestall menstrual cramps, asthma, and cataracts, safflower oil benefits are too many to recount. At a very high smoke point of 510 °F, it's great for frying purposes. It is in fact an all-rounder among oils, suitable for most culinary purposes. It ranks pretty high on the best deep-frying oil list.
Peanut Oil
Only to be used if a family member is not allergic to it, peanut oil or groundnut oil has a very high smoke point of 450 °F. High on monounsaturated fats, this oil actually adds a nutty aroma to your delicacies when mixed with balsamic vinegar. It is also the best and the healthiest cooking oil for French fries.
Canola Oil
With its high smoke point at 400 °F, refined canola oil makes for one of the most healthy cooking oils. It is also rich in omega-3 fatty acids which keep the heart healthy and the arteries unblocked, as well as in the HDL (good cholesterol). Make sure that you always buy a 'Non-GMO Project Verified' product as almost 90% of the canola oil sold in the United States is genetically modified.
If you do not need to deep-fry your food and a light stir-fry should suffice, try these healthy options.
Olive Oil
Extra virgin olive oil has a relatively low smoke point of 375 °F, whereas the virgin variety smokes at 391 °F. However, high quality, low acidity, extra virgin olive oil has a smoke point of 468 °F. It is also the healthiest cooking oil around. When it comes to price, olive oil is the best option for a heart patient. This oil impedes bone degeneration and is a natural analgesic. Plus, 100% extra virgin olive oil is GMO-free!
Best Oil for Baking
Walnut Oil
One of the richest sources of omega-3 fatty acids, this is a healthy pick in order to reduce the excess omega-6 fatty acids in the American diet. They can also be used for light frying purposes.
Best Oil for Diabetics
Other than olive, canola, safflower, peanut, and walnut oil, the following are also favorable for diabetics, who need to consume lubricants that support the cardiovascular system, as well as take cholesterol levels down. Also, make sure to choose an oil that caters to a particular cooking method. Don't bake with an oil that is known for its frying purposes, unless it is good for both.
Almond Oil
A source of monounsaturated fat, this oil is best used for sautéing and for delicacies that require a highly heated wok, with a smoke point of 420 °F.
Avocado Oil
Refined avocado oil has a very high smoke point of 520 °F and is an excellent option for seasoning and dressing of various salads.
Flaxseed Oil
Flaxseed Oil: You cannot go wrong with flaxseed oil when you use it for making smoothies or sauces. Rich in polyunsaturated fat, it is a bad option for deep-frying and high temperature baking.
Grape seed Oil
Innately flavored with a nutty aroma, this oil is suitable for grilling purposes with a smoke point of 420 °F.
Sunflower Oil
Great for salad dressings and frying with a high smoke point of 475 °F. Sunflower oil is a very potent source of oleic acid (40%), which strengthens memory and linoleic acid (74%) which helps keep cancer at bay.
Avoid the use of lard, palm oil, and palm kernel oil, as they contain harmful saturated and trans fat. Try to use good nonstick pans, as they work with minimum use of lubricants. Always remember, when it comes to oil, the lesser the better, as a single tablespoon of oil has 120 calories which is not always good for the body.