Oil is an essential ingredient when preparing your weight loss meal.
Whether you want to fry, make a soup or stew, baking, and food dressing, cooking oil never misses to contribute its quota.
Thus, if you’re working to lose weight and be eating healthy, it is smart of you to eat oil that is relatively composed of healthy fats.
Perhaps, you might have reduced any food that contains oil but, no changes; now you should have better understand.
If you’re eating low carb nutrients food and in their right proportion, you’ll gradually be on your way to a successful weight loss.
Your body needs fat; it’s the major source of your energy which helps with the absorption of vitamins and minerals. It helps with blood clotting, reduces inflammation, helps muscle movement, and the building of cell membranes and it surrounding nerves. That’s how vital body fat is but what you need is the healthy fat.
There are many types of oil on the market and what they are composing matters a lot.
Fat composition elements to consider when buying your cooking oil are unsaturated fat (the good fat), saturated fat (both good and bad fat), and Trans fat (the bad fat).
This requisite knowledge of an oil composition will help you in understanding the level at which a cooking oil is healthy for weight loss or not.
These are my 5 best healthy cooking oil
1. Coconut oil
This is extracted from the meat or kernel of the coconut palm.
It is a good choice if your food involves great heat like deep-frying and making soup.
It is highly resistant to heat due to its high amount of saturated fat which makes it gets solidified at room temperature, thereby lasting for months to years without having unpleasant taste or smell.
Coconut oil is cholesterol-free, though about 64% of its fatty acids are saturated and saturated fats are known to increase LDL (bad) cholesterol which increases the risks of heart disease; in other words, you might think coconut oil is not unhealthy, even for weight loss but what is fascinating about this is, it also increase HDL (good) cholesterol as well.
A tablespoon (4.5g) of coconut oil contains 40 calories. It has 6% monounsaturated acid and 1.6% polyunsaturated acid.
It is rich in lauric acid (44%) and myristic acid (16%) which has been discovered to improve cholesterol level, kill bacteria and boost metabolism.
Coconut oil helps in burning more calories, increase energy potency, boost metabolism thereby helps with weight loss.
Professional athletes make use of coconut oil in their energy drinks and smoothies and it’s good as a low-carb diet which helps normalize blood sugar related problems as insulin secretion is not involved in its digestion.
2. Olive oil
This is derived from the olive tree, ancient oil that has been using for various beneficial activities for thousands of years.
The oil is known to be healthy for the heart and weight loss. It increases the HDL (the good fat) and decreases the LDL (the bad fat) in your bloodstream. You can use it for cooking which is fairly resistant to heat.
It’s rich in antioxidants especially the extra virgin oil than the refined type which has undergone poor industrial processing.
A study carried out by the American Journal of Nutrition stated that the smell of olive oil alone may help you lose weight.
In addition, a study in the Journal of Clinical Endocrinology and Metabolism discovered that people who consumed virgin olive oil for two years experienced an increase in osteocalcin: a protein that enhances bone growth.
A tablespoon (14g) of olive oil has 120 calories. It contains vitamin K and E, a necessary nutrient for proper blood clotting and it has 78% monounsaturated fat, 8% polyunsaturated fat and 14% saturated fat.
3. Canola oil
This is an oil generated from a rapeseed breed developed by a group of Canadian scientists and the idea for its name came from them as well.
It was coined from Canada oil (Can-Canada, Oil-ola). Though, canola oil pass through great industrial processing in it making which made it lose some essential nutrients, nevertheless, the oil still contains vitamin E and K.
A tablespoon of canola oil (14g) contains 124 calories and with such amount, it’s highly composed of good fat. It’s composed of 63% monounsaturated, 28% polyunsaturated and 7% saturated fat. This composition makes canola oil a healthy choice for weight loss.
In addition, it’s rich in alpha-linolenic acid (ALA): a great source of Omega 6 oil and Omega 3 oil which has been known to be good for weight loss.
4. Red Palm oil
Red oil is derived from the oil palm fruit. It’s an indigenous tropical oil which shouldn’t be mistaken for palm kernel oil.
Palm kernel oil is usually not red but transparent and they contain high saturated fat.
They are usually tagged vegetable oil by some brands in the marketplace. Always watch out for it composition through the label.
Unrefined red oil which didn’t pass through some bad processing is rich in antioxidants and minerals such as beta-carotene, tocotrienols, tocopherols, alpha-carotene, coenzyme Q10, squalene, phytosterols, flavonoids, phenolic acids, glycolipids and other essential nutrients.
Its richness in beta-carotene, carotene, and lycopene gives it the reddish color; substances that are also in tomato and carrots but it’s 300 and 15 times higher respectively
Beta-carotene is converted to vitamin A, which helps with clearer vision, builds strong bone, and enhances your immune system and the higher intakes of alpha-carotene prevent heart disease, according to a research done at University of Maryland School of Medicine.
A tablespoon of red oil (13.6g) contains 120 calories. It does compose of 50% saturated fat, 40 monounsaturated fat and 10% polyunsaturated.
Despite the great amount of saturated fat (bad fat), what makes red oil a healthy cooking oil for weight loss is the almost equal proportion (50:50) between saturated fat and unsaturated fat; in addition to the abundant antioxidant, it has.
Thus, you can use red oil in moderation and right proportion.
5. Peanut Oil
Peanut and groundnut bear the same thing. The oil is generated from groundnut seeds.
As a cooking oil, it’s advisable you use it in moderation and better not cooking process that involves great heat.
1 tablespoon of peanut oil contains 119 calories. Peanut oil is highly composed of the good fat (unsaturated fat) about 75%.
This can be broken down into 48% monounsaturated fat and 34% omega 6 oil. It contains saturated fat of about 18 % which is very low.
Thus, this makes it a healthy choice for weight loss with a vast amount of minerals and vitamins that are embellished in it but make sure you adopt the best food preparation practice when cooking with it which involves minimal heat during use because of its side effects, though research is yet to confirm it.
These are the best cooking oil in no rank order so far for your weight loss and healthy eating.
What’s your experience using any of this cooking oil or what do you think?