EVOO Is Best Oil For Cooking With Health Benefits
When it comes to health benefits of cooking oils in your pantry, there is no better choice than extra virgin olive oil – according to a new report from registered dietician Katie Tomaschko, MS, RDN.
At Morocco Gold, we never tire of reminding you that extra virgin olive oil has antioxidants, which can help protect your cells from damage. extra virgin olive oil is also a good source of monounsaturated fats, which can help lower your cholesterol levels.
But this latest endorsement from dietician, as reported by USToday recommends extra virgin olive oil as the best choice cooking oil for nutritional value. Not only can it can help improve your blood sugar levels. extra virgin olive oil is also a good source of polyphenols, which can help reduce your risk of cancer. Extra virgin olive oil can also help reduce inflammation, which can lead to heart disease and other chronic conditions.
Why Do We Need The Healthiest Oil For Cooking?
When it comes to cooking your meals, one ingredient that seems to be a staple in most dishes is oil. It’s an essential item especially in cooking processes such as frying and sautéing. But we know you are spoilt for choice when it comes to the variety of oils available. So, what exactly is the best—and healthiest—oil to cook with?
According to registered dietitian Katie Tomaschko, MS, RDN, contributor at Sporting Smiles and naturopath and general family practitioner Dr. Yelena Deshko there is one clear winner.
Which type of oil has the most nutritional value?
According to Dr. Deshko, “The top contender with the most scientific evidence showing health benefits is extra virgin olive oil.” She explains, “Extra virgin olive oil is high in heart-healthy monounsaturated fats and has the benefit of a specific type of antioxidant called polyphenols. The polyphenol content of olive oil is largely responsible for its many benefits such as lowering inflammation, improving cholesterol levels, lowering blood pressure, and even supporting immune health.”
Tomaschko agrees, “Extra virgin olive oil has the most nutritional value.” She emphasizes that ‘extra virgin olive oil’ and regular olive oil are two completely different things. “EVOO is not processed with heat and therefore keeps its nutrients intact (it is unrefined vs. regular olive oil). EVOO is rich in antioxidants and monounsaturated fats (the good fats!)—both attribute to decreased risk of heart disease, cancer, and inflammation,” she notes.
The Types Of Oil You Should Avoid
“While it was previously thought that cooking with vegetable oils such as canola, corn, or soybean was beneficial due to their higher smoke points and presence of Vitamin E, new research has shown this to not be the case,” Dr. Deshko told USToday. “Vegetable oil is highly susceptible to oxidation when heated and oxidized oil have been shown to have a number of detrimental health consequences including: increasing LDL or ‘bad cholesterol’, changes in immune system function, [and] changes in kidney function.”
Tomaschko also believes that coconut oil is surprisingly unhealthy. “It is loaded with saturated fat—it has a higher percentage than butter!” However, she clarifies, “I am a big proponent of moderation, and believe that no food should be off limits.”
Tips For Cooking With Oil
Overall, Dr. Deshko reminds us to “always choose the best quality, cold pressed, organic extra virgin olive oil from a small producer if possible.” She advises, “Keep cooking temperatures and frying times as low as possible.” For an upgraded meal, she recommends, “Add other antioxidant herbs and spices such as rosemary, oregano, and garlic to improve the antioxidant profile as well as the flavor of the foods.”
In conclusion, Tomaschko points out, “Oils are very calorie dense. So, if you are looking to be mindful of your caloric intake, it’s a good idea to be mindful of the amount of oil you use. But again, no foods need to be off limits to maintain good health!”
Cooking with Morocco Gold Extra Virgin Olive Oil
The particular characteristics of Morocco Gold Extra Virgin Olive Oil, with its distinctive green fruitiness, hints of almond and herbs, fresh turf and the peppery aftertaste, gives a vibrant, well balanced finish. This means using our olive oil is easy as it can be used in a variety of ways.
The ‘smoke point’ of an oil is the temperature at which it starts to smoke and break down and produce potentially harmful free radicals. Contrary to some beliefs, however, high quality extra virgin olive oil such as Morocco Gold is a great choice for many cooking methods as its smoke point is somewhere around 374 – 405 °F (190–207°C). As explained by the Olive Wellness Institute, Extra Virgin Olive Oil contains high levels of natural antioxidants. These antioxidants protect the naturally stable oil when heated, making Extra Virgin Olive Oil a very health option to cook with.