11 Healthiest Cooking Oils

Olive oil isn't your only option. From coconut to sesame, learn how to take advantage of the flavor, nutrition, and cooking profiles of the many healthy oils available at your natural foods store.

Confused by all the processing methods and terms? Here's your cheat sheet:

• Expeller-pressed: Oil is mechanically extracted by squeezing nuts, seeds, fruits, legumes, or grains under very high pressure, without using solvents.
• Cold-pressed: Oil is expeller-pressed, but friction is reduced so the temperature is kept below 120 degrees during processing.
• Refined: Tiny particles may remain in extracted oils; to make refined oils, particles are filtered out. Refined oils may also be bleached and deodorized to create a neutral flavor and color.
• Unrefined: Tiny particles remain in the oil, enhancing flavor, aroma, and nutritional value. Because particulate matter lowers an oil’s smoke point, unrefined oils should only be used unheated or for very low-heat applications.
• Heat extraction: Pressed oils may also be heated during the extraction process to break down the material and allow greater quantities of oil to be extracted.
• Chemical extraction: Solvents like hexane are used to break down plant walls and allow oils to be more easily extracted.

Almond Oil

Made by expeller pressing the oil in ground almonds; available refined and unrefined.

Benefits: Increases healthy HDL cholesterol while lowering harmful LDL, supports immune function and liver health, alleviates irritable bowel syndrome, and may reduce colon cancer risk.

Smoke point: 420 degrees

Flavor: Light, clean, and mildly sweet; unrefined has a nutty, toasty flavor with buttery undertones.

Uses: Refined‘s high smoke point makes it best for stir-frying, roasting, grilling, and other high-heat applications. Use unrefined for salad dressings, in dips, and to drizzle on cooked dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 70% mono, 17% poly, 8% sat

Avocado Oil

Made by grinding and then expeller pressing avocado flesh; available refined and unrefined.

Benefits: Decreases inflammation and improves cholesterol balance; may increase absorption of antioxidant carotenoids.

Smoke point: 520 degrees

Flavor: Rich, clean taste and lush mouthfeel. Unrefined is emerald green, with a buttery flavor and grassy undertones. Refined has a mild, neutral flavor with the slightest hint of avocado taste.

Uses: Refined is best for high-heat grilling, frying, or roasting. Use unrefined for salad dressing, in pesto, or as a dip for bread. Refrigerate.

Price: $10 to $12 for 8 ounces

Fats breakdown: 71% mono, 14% poly, 12% sat

Canola Oil

Made from rapeseed, a mustard-family plant; usually chemically extracted using solvents, but also expeller-pressed. To avoid GMOs, buy organic; 80 percent of canola is genetically modified.

Benefits: Lowers total and LDL cholesterol and triglycerides; improves insulin sensitivity.

Smoke point: 400 degrees

Flavor: Extremely neutral but provides a dense mouthfeel; pale color.

Uses: Good for high-heat roasting, broiling, baking, and stir-frying, or as a blank canvas for creating mayonnaise or salad dressings.

Price: $8 to $10 for 1 liter

Fats breakdown: 63% mono, 28% poly, 7% sat

Coconut Oil

White and solid at room temperature; clear and liquid when warmed. Virgin coconut oil is expeller-pressed; also available refined.

Benefits: Antibacterial, antifungal, and antiviral; may reduce total and LDL cholesterol while raising HDL cholesterol.

Smoke point: 350 degrees (unrefined); 400 degrees (refined)

Flavor: Unrefined has a creamy, oily texture, caramel-buttery flavor, and rich scent and taste. Refined is more neutral.

Uses: Refined works great for sautéing, stir-frying, roasting, and grilling. Use unrefined in baked goods, Asian-inspired dishes, or as a spread.

Price: $7 to $14 for 16 ounces

Fats breakdown: 6% mono, 2% poly, 87% sat

Flaxseed Oil

Made by pressing crushed brown flaxseeds, a process that removes healthy lignans. Some brands add lignans back to make "high-lignan" flaxseed oil.

Benefits: High in alpha-linolenic acid (ALA); may reduce risk of diabetes, cancer, arthritis, osteoporosis, and autoimmune and neurological disorders.

Smoke point: Do not heat

Flavor: Warm and nutty with bitter undertones and an aggressive, but not unpleasant, aroma.

Uses: Drizzle on oatmeal or cooked vegetables, use in salad dressings, and toss with quinoa or other grains. Refrigerate.

Price: $8 to $9 for 16 ounces

Fats breakdown: 19% mono, 68% poly, 9% sat

Grape Seed Oil

Extracted from grape seeds (generally from wine grapes), typically via chemical solvents; to avoid solvents, choose expeller-pressed.

Benefits: High in vitamin E; however, contains high levels of omega-6s and polycyclic aromatic hydrocarbons (PAHs), a result of the extraction process.

Smoke point: Do not heat.

Flavor: Neutral in flavor and aroma, with a rich, heavy texture.

Uses: Good for moisture-rich baking, dressings, and mayonnaise, where a neutral flavor is needed.

Price: $8 to $12 for 16 ounces

Fats breakdown: 17% mono, 71% poly, 12% sat

Hemp Oil

Made by cold-pressing Cannabis sativa seeds (part of the marijuana family but with no THC, the psychoactive component).

Benefits: Contains chlorophyll and toco-pherols, antioxidants that support immune function and protect the heart.

Smoke point: Do not heat.

Flavor: Earthy, grassy flavor with mushroom undertones; deep green color.

Uses: Use in dips, dressings, and pesto, or drizzle on steamed kale or sweet potatoes. Refrigerate.

Price: $12 to $16 for 16 ounces

Fats breakdown: 14% mono, 77% poly, 6% sat

Olive Oil

Extra-virgin is cold-pressed from the first olive pressing; "virgin" or "pure" is heat-extracted. Organic or California Olive Oil Council (COOC) labels signal no adulteration with cheap oils.

Benefits: Increases heart-protective HDL cholesterol; polyphenol antioxidants promote bone growth and reduce cancer risk; rich in vitamin K.

Smoke point: 420 degrees

Flavor: Extra-virgin, from the first pressing, has leafy, herbal, peppery under-tones. All varieties offer robust flavor, rich texture, and a green-gold hue.

Uses: Grilling, baking, and sautéing. Drizzle extra-virgin on tomatoes and steamed greens. Use any kind in salad dressings.

Price: $9 to $15 for 1 liter (pure); $12 to $20 for 1 liter (extra-virgin)

Fats breakdown: 73% mono, 11% poly, 14% sat

Rice Bran Oil

Extracted from the germ and inner husk of rice grains; most kinds are chemically extracted. Look for cold-pressed varieties, which are not heated during extraction.

Benefits: Contains vitamin E tocotrienols that lower LDL cholesterol, stem inflammation, and reduce cancer risk; rich in vitamin K.

Smoke point: 490 degrees

Flavor: Light and clean, with a fresh, neutral flavor and delicate aroma.

Uses: High-heat stir-frying, grilling, roasting or sautéing, or in dressings or mayonnaise when a neutral flavor is desired.

Price: $7 to $9 for 16 ounces

Fats breakdown: 39% mono, 35% poly, 20% sat

Sesame Oil

Made by expeller-pressing or chemically extracting oil from sesame seeds; available refined or unrefined. Seeds roasted before pressing yield fragrant, toasted sesame oil.

Benefits: Rich in anti-oxidants and abundant in lignans and phenols, which may ease diabetes symptoms.

Smoke point: 410 degrees

Flavor: Light and nutty; toasted sesame oil is dark brown, with a distinctive roasted scent.

Uses: Ideal for broiling and high-temperature stir-frying. Unrefined works well for light sautées, tossed with grains, or in salad dressings. Lightly drizzle toasted oil over finished dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 40% mono, 42% poly, 14% sat

Walnut Oil

Made from dried and expeller-pressed walnuts; available refined and unrefined.

Benefits: Contains omega-3 fats that protect against prostate cancer and diabetes, reduce inflammation, promote heart health, and stave off bone loss.

Smoke point: 400 degrees

Flavor: Bold and pleasantly heavy, with a decadent nut flavor and earthy notes.

Uses: Refined is good for moderate-heat sautéeing and baking. Use unrefined as a finishing oil: Toss with cooked beets, add to salad dressings, and drizzle over cream soups. Refrigerate.

Price: $10 to $14 for 8 ounces

Fats breakdown: 23% mono, 63% poly, 9% sat

[via Delicious Living]

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Chia, Hemp, and Flax: Are You Eating These Super Seeds?

The next big thing in nutrition might be these tiny seeds.

Chia, hemp, and flax … it’s been said that these tiny seeds are the next big thing in nutrition. If you’ve ever searched for a healthy smoothie recipe or healthy breakfast recipe, chances are you’ll find at least one of these seeds listed in the ingredients. So, why is there so much hype around these “super seeds” and how do we know which ones to include in our diets?

Seeds have been deemed “nutritional powerhouses” by health experts and for a good reason. It’s no wonder: seeds deliver as much protein as nuts (and in some cases more) and all three of these seeds deliver heart-healthy alpha-linolenic acid (ALA), the plant-based omega-3 fat, also found in walnuts. All three of these seeds listed below are packed with healthy oils, fiber, disease-fighting minerals and enzymes, antioxidants, and proteins. Each one of these tiny wonders has its own unique nutritional value and can be easily incorporated into just about any recipe without changing its taste or texture.

Here are 3 super food seeds that will add a nutrient-packed punch to your diet:

Chia Seeds

What is it? You may have heard of them first as the seeds that grow toy Chia pets, but chia seeds are actually an ancient super food used by Aztec warriors to increase energy and stamina on the battlefield.

Why is it good for you? In addition to being an excellent source of fiber, antioxidants, and protein, chia is very rich in omega-3 fatty acids. Integrative Nutrition visiting teacher Dr. Andrew Weil suggests they may have even more so than flax. Not to mention that this tiny seed may have over three times more calcium than milk! Chia also forms a gel when added to liquid and absorbs ten times its weight in water making it an excellent source of hydration.

Try this Chia Chocolate Tapioca Recipe for a delicious and simple way to enjoy Chia seeds. 

Hemp Seeds

What is it? Hemp seeds come from the same Cannabis species as marijuana, but don’t worry about testing positive for drugs after consuming these seeds—the minuscule amounts of tetrahydrocannabinol (THC) found in hemps seed make them perfectly safe to incorporate in your healthy diet.

Why is it good for you? Hemp seeds contain all the essential amino acids—something uncommon in plant protein sources. This means that hemps seeds are a fantastic protein supplement for people on a plant-based diet. They’re also chock-full of fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, B vitamins and folic acid.

Start your morning off right by blending a tablespoon of hemp seeds into your oatmeal or your post-workout smoothie for an extra hit of protein and nutrition.

Flax Seeds

What is it? This seed comes from the flax plant and has been celebrated for centuries for its health benefits by people all over the world.

Why is it good for you? Flax seeds are rich in Alpha-Linolenic Acid (ALA), an essential fatty acid and powerful anti-inflammatory. Some studies show that due to their anti-inflammatory properties, flax seeds may help to prevent heart disease and reduce certain types of cancers.  They are also an excellent source of dietary fiber, lignans, calcium, potassium, and magnesium, among other nutrients. To get the most out of your flax seeds, try grinding them first—this will make them easier for you to digest and absorb all the nutrients.

Just sprinkle ground flax seeds into cereals, baked goods, smoothies, and yogurt for an extra boost of vitamins and minerals.

Which seeds do you add in your diet?

[via Wellness Today]

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