Wednesday, April 3, 2013

Which cooking Oil is best 4 health?

Which cooking Oil is best 4 health?
Good fats, bad fats, possibly-not-so-bad fats, and very bad fats. 
Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.
Do u agree?
Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels.
Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.
Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.
But let's not ignore polyunsaturated fats. These are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils.
Vegetable Oil for Cooking
One of the best vegetable oils for cooking is extra virgin olive oil, because it contains mainly monounsaturated fat (77 %) and very little polyunsaturated fat. Rapeseed oil is also very rich in monounsaturated fat (62 %). Best Cooking Oils: Canola Oil
Why buy canola oil as it has a neutral flavor and a high smoke.
The point at which an oil literally begins to smoke n makes canola an excellent choice for baking and sautéing.
1 Use nonstick cooking spray instead of butter or oil; or at least choose liquid oils over solid fats (preferably canola oil or olive oil).
2 Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. 
Sauté with minimum amount of oil, or use nonstick spray, or broth instead.
3 Drain fat from cooked food and blot them on a kitchen paper.
4 Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them.

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