Rosario Colomba MAT, CSCS, CKPersonal Training Manager - Xanadu Health Club
Are you like me? Do you use olive oil for a variety of nutritional purpose? With its great taste and high levels of heart healthy antioxidants called polyphenols and the monounsaturated fats (which lower LDL’s and raise HDL’s) it has been the perfect oil to cook with. Yet there are times when olive oil shouldn’t be used- most notably when using high heat. When exposed to temperatures between 365-420 degrees F the beneficial compounds start to degrade and potentially health-harming compounds form.
Don’t fret- olive oil is still the oil of choice when making salad dressing, sautéing vegetables over medium heat, or drizzling over steamed vegetables. If you are roasting or baking, canola oil is a good choice because it’s healthy properties (high levels of alpha-linolenic acid and low in saturated fats) are better equipped to stay together at higher temperatures. The only downfall is that most of the canola oil produced in the United States is made from genetically modified canola seeds. If this is a concern, try the more expensive avocado, macadamia nut, or almond oils. Safflower oil is also gaining traction as a healthy and affordable alternative, but its bitter taste can turn some people off.
Therefore, because using oil is inevitable when cooking, choose the one that is best for your dish and cooking method.
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