On today's episode of Live Lean TV, I'm sharing the best cooking oil for high heat, as well as the healthiest and worst cooking oils. I'll also be comparing the health benefits of avocado oil vs olive oil vs coconut oil vs canola oil.
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Another cooking oil has emerged onto the market as the best cooking oil for high heat, due to its high smoke properties.
What is the smoke point of oils?
A cooking oil with a high smoke point means the health benefits of the oil won’t get damaged when it’s cooked using a higher temperature.
Avocado oil: the best cooking oil for high heat
One of the highest smoke points that I’ve seen for a cooking oil is from avocado oil, at 500F.
From a taste standpoint, avocado oil doesn’t have a strong flavor, so it won’t add unnecessary flavor to your meals. Plus, avocado oil is not just great for high heat cooking.
Since it comes from avocados, avocado oil is also high in heart healthy monounsaturated fats. Avocado oil also contains high levels of healthy antioxidants, including polyphenols, which can help fight inflammation.
It’s also great to add to your salad dressings, as avocado oil can help increase the absorption of the antioxidants, and vitamins and minerals, from the fruits and vegetables.
Always add a fat source, like avocado oil or extra virgin olive oil, to your salad dressings and salsas.
Based on the high smoke point, the heart healthy monounsaturated fats, and the antioxidants, avocado oil is the best cooking oil for high heat.
Is extra virgin olive oil healthy?
Extra virgin olive oil is also a great source of heart healthy monounsaturated fats. But due to its lower smoke point of approximately 320F, use extra virgin olive oil primarily in salad dressings, dips, and sauces.
Essentially anything that requires oil without heat, extra virgin olive oil is your best oil.
Coconut oil healthy benefits
Since coconut oil has a smoke point of 350F, so it’s decent for mid-temperature cooking. This is why I primarily use coconut oil in my coconut oil coffee, sometimes in baking or as a spread, and just eating a spoonful for a quick shot of healthy fat.
When it comes to the taste, chose refined if you don’t like the taste of coconut oil, and unrefined if you do like the taste.
The saturated fats are in the form of medium chained triglycerides (MCT). The great thing about MCT fat is they are burned for energy, rather than being stored as body fat.
The truth about canola oil
Canola oil is not as healthy as you think. Sure, canola oil is comprised of 65% healthy monounsaturated fat. However the remaining 35% is comprised of polyunsaturated fat.
This is a problem because most canola oil is refined, bleached, and extracted using high heat, pressure, and chemical solvents. Contrast that with extra virgin olive oil and avocado oil, which is cold pressed. This means the processing doesn’t use heat and chemical solvents to extract the oil.
Polyunsaturated fat in vegetable oils like canola oil, corn oil, and soybean oil, becomes very unstable and oxidizes during this high heat extracting process.
As mentioned, this oxidization causes an increase in free radical production and inflammation in the body.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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