Cooking Oil Options
From: www.everydayhealth.com
Question: I try to use a lot of olive oil when I cook, but I'm a little
bored with it. What other oils can I try that are both flavorful and
good for my heart?
— Alan, North Dakota
Dr. Arthur Agatston
Answer:
I'm glad to hear that you're a fan of monounsaturated olive oil. Not
only do I love foods lightly sauteed in it myself, but I'm a big fan
of a little extra-virgin olive oil mixed with balsamic vinegar on my
salads as well. Keep in mind, however, that as good as unsaturated
oils are, like all oils they are relatively high in calories (120
per tablespoon). If you are trying to lose weight, limit your intake
of oils to a few tablespoons daily. Here are a few other heart-healthy
unsaturated oils that you might want to try:
Avocado oil: Pressed from the fleshy pulp surrounding the avocado pit,
this nutty-flavored oil, like olive oil, is rich in monounsaturated
fats. It has a high smoke point, which makes it good for sauteing or
stir-frying fish, chicken, or vegetables. It's also delicious in
vinaigrette dressings or drizzled over vegetables.
Grapeseed oil: Extracted from the seeds of grapes, and typically imported
from France, Italy, or Switzerland, this oil also has a high smoke point,
which makes it good for sautéing or stir-frying. It is equally delicious
in salad dressings. Some of the imported oils have a rather grape-y flavor,
but many are quite bland or even nutty tasting. Try a few to see what you
like best.
Nut oils: The good thing about nut oils, such as almond, hazelnut,
macadamia, peanut, pecan, pistachio, and walnut oils, is that they
provide the same monounsaturated fats that are found in the nuts
themselves (but they don't contain the fiber). Since overheating
will diminish the flavor of nut oils, avoid sautéing and use them
instead in salad dressings or drizzled over cooked pasta or vegetables.
Nut oils can go rancid quickly, so store them in the refrigerator to
keep them fresh.
Pumpkin seed oil: Made from roasted pumpkin seeds, this very flavorful,
dark green, opaque oil is best used in combination with lighter oils
for sauteing or in salad dressings. It can also be used undiluted to
add a distinctive flavor to fish or steamed vegetables.
Safflower oil: I know you wanted recommendations for flavorful oils, but
I recommend using relatively flavorless safflower oil because it contains
more polyunsaturated fats than any other oil. It also has a high smoke
point, which makes it fine for sautéing or stir-frying. You can mix it
with more flavorful oils for heart-healthy salad dressings, too.
Arthur Agatston, MD, is a practicing cardiologist and an associate
professor of medicine at the University of Miami Miller School of
Medicine. He is also the creator of The South Beach Diet.
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