The oils you use for cooking can be harmful or harmful to your health.
We've highlighted healthy fats you can use in your cooking for optimal health.
Cooking oil, be it palm oil or groundnut oil, is an essential part of
Nigerian cuisine. Fat adds flavor to food and helps distribute heat, reducing
uneven cooking.
Nutritionally, fat is a storehouse of energy and fatty acids that improve
cell growth and the absorption of fat-soluble vitamins such as A, D, E, and K.
Despite the benefits of cooking oil, you only need it in limited amounts. Eating too much fat increases the risk of heart disease, obesity and type 2 diabetes (T2D).
Therefore, you
should be careful about the type of oil you use when cooking.
This article discusses healthy oils that you can use in cooking.
How to Choose Healthy Cooking Oil in Nigeria
Before buying oil, consider these tips:
1. Health and Fitness Goals
Your health will determine how much fat you eat. Typically, adults eating
a standard 2,000-calorie diet need 5 to 7 teaspoons of fat per day. Likewise,
pregnant and lactating women need dietary fat to prevent protein-energy
malnutrition.
In addition, the Dietetic Association recommends that people with
cardiovascular disease or diabetes consume moderate amounts of fat high in
saturated fat or trans-fat to prevent health damage.
2. Fatty Acid Profile
The type of fat in the cooking oil determines its nutritional value and
stability at high temperatures. For example, oils low in polyunsaturated fats
is better for cooking and frying because they resist oxidation. Avoid fats high
in unsaturated fats, which increase the risk of cardiovascular disease and
cancer.
Instead, choose fats that improve your body's performance, such as
"good" unsaturated fats (such as monounsaturated and polyunsaturated
fats).
For example, omega-3 fatty acids or polyunsaturated fatty acids may
protect against mental disorders such as depression. It also lowers
triglycerides in the body, reducing risk factors for stroke and heart disease.
Because of their health benefits, the American Health Association recommends
consuming 8 to 10 percent of your daily calories from polyunsaturated fats.
Also, monounsaturated fats (such as olive oil, peanut oil, and canola
oil) can improve weight loss and insulin sensitivity.
On the other hand, consume
vegetable oils in moderation, which are high in saturated fat. Saturated fat
can increase the rate of "bad" LDL (low-density lipoprotein)
cholesterol, which causes heart disease. It can also increase inflammation or
cause cognitive decline.
Shopping tip: Always check nutrition labels for ingredient profiles,
storage conditions and descriptive information.
3. The Type of Food you want to Cook
Cooking oils react differently when heated. For example, olive oil is
good for frying and cooking because it contains oleic acid (a monounsaturated
acid) and antioxidants that prevent oxidation.
Also, unrefined oils are more stable at higher temperatures than refined
oils. This explains why the North American Olive Oil Association has endorsed
extra virgin olive oil (EVOO) as the best cooking oil over refined olive oil.
Health tip: Smoke point (the temperature at which oil undergoes chemical
changes and releases smoke or hazardous substances) has long been a popular
measure of oil stability and performance.
However, a report published in 2018 and approved by the North American
Olive Oil Association found that the fatty acid profile and the refining
process, not the smoke point, are the main factors that affect the behavior of
the oil during heating.
8 Healthiest Cooking Oils in Nigeria
Now that you know how to choose your cooking oil, let's take a look at
which healthy cooking oils to add to your basket.
1. Olive Oil
Olive oil is extracted from the fruit of the olive tree. The main
ingredients included in the daily value are:
• 119 kcal
• Polyunsaturated fats (eg omega-3 and omega-6 fatty acids) 11%
• 73% monounsaturated fatty acids such as oleic acid
• Antioxidants such as polyphenols
• Vitamin E (13%) and Vitamin K (7%)
• Saturated fats (14%)
There are three types according to the degree of refinement: refined olive oil, virgin olive oil and extra virgin olive oil (EVOO) It is the healthiest of the least processed olive oils.
Olive oil, especially extra
virgin olive oil, is rich in unsaturated fats, which can help prevent heart
disease and stroke. It also improves body weight, insulin sensitivity and blood
pressure. Active polyphenols fight inflammation that can damage the body.
In addition, olive oil is difficult to break down and releases some
harmful chemicals after heating. These properties make it suitable for frying,
baking and cold sauces.
2. Sesame Oil
The seeds of the Sesamum indicum plant are the source of sesame oil. The
oil is rich in vitamins E and K, choline, mono and polyunsaturated fats and
traces of choline. Choline belongs to the B group of vitamins and improves cell
structure and the nervous system.
Sesame oil helps prevent atherosclerosis, or hardening of the arteries,
which can lead to strokes and heart attacks. Improves memory and diabetes
management.
Food Tip: Unrefined sesame oil has a light color and nutty flavor and is
suitable for cooking over medium-high heat. Refined sesame seeds, on the other
hand, have a neutral taste and are great for toasting or roasting.
Read:13 Effects of Excess Sugar on the Body
3. Avocado Oil
Maybe you're part of the "avocado blob" crowd because the
flavor is so much fun. But oil is a different experience. They're delicious and
rich in heart-healthy fats (such as oleic acid and omega-3 fatty acids) and
vitamins A, D, E and K.
It improves eye health because it contains lutein, an important
antioxidant that the body cannot produce. Vitamins A and E promote skin health
and wound healing.
4. Canola Oil
It gets its name from the vegetable oil extracted from the canola plant, which is a cross with the canola plant. It contains small amounts of unhealthy saturated and Trans fats, making it one of the healthiest vegetable oils.
Contains heart-healthy monounsaturated fats (64%) and polyunsaturated fats
(28%). Rapeseed oil has been genetically modified for improved quality and a
neutral flavor, making it ideal for cooking and making light salad dressings.
5. Peanut Oil
Nigerians probably know peanut butter as groundnut oil. It contains
antioxidant vitamin E, which protects the body from bacteria and viruses.
Antioxidants also inhibit age-related mental decline. Peanut butter is rich in
monounsaturated and polyunsaturated fats and improves insulin sensitivity.
Food Tip: Despite the high smoke point, avoid using peanuts for roasting.
This is because peanut oil is high in polyunsaturated fat, which makes it
unstable and easily broken down by heat.
6. Almond Oil
Almond oil is a good source of heart-healthy vitamin E and
monounsaturated fats. It can be used in baking and cooking to add flavor to
food. It has a strong and unique taste that becomes even stronger when consumed
in large quantities.
Almond oil can help improve heart health, stabilize blood sugar levels,
prevent free radical damage, and maintain a healthy weight.
7. Soybean Oil
Like other cooking oils, soybean oil contains omega-6 fatty acids and monounsaturated fatty acids (which help lower cholesterol), as well as antioxidants such as vitamin E and alpha-tocopherol.
Soybean oil has many
health benefits, including being rich in vitamin E, which supports heart
health, lowers cholesterol, and reduces inflammation in the body, which can
cause pain or discomfort over time if left untreated.
Higher concentrations are better for everyday use because they are more
effective at fighting disease while making your food taste great. It is therefore
considered one of the healthiest cooking oils in Nigeria.
8. Sunflower Oil
Sunflower oil is made from sunflower seeds and has a smoke point of about 400 degrees Fahrenheit. It is rich in anti-inflammatory vitamin E and can be used as a substitute for olive oil when cooking at high temperatures.
Sunflower
oil is also a good source of omega-6 fatty acids, which help maintain healthy
skin, hair and brain function. They are also rich in antioxidants called
carotenoids (eg beta-carotene), which may reduce the risk of heart disease or
cancer when eaten regularly over a long period of time.
Final Thought
You might be surprised at how much better your food tastes when you cook
it with healthy oils. You can never go wrong investing in healthy cooking oil.
In Nigeria, you can buy healthy cooking oils from local markets, online stores
and shopping malls.
Frequently Asked Questions (FAQS) About Nigerian Cooking Oil
Is it a good Idea to Bleach Palm Oil before Cooking?
Heating vegetable oils past their smoke point can result in loss of
nutrients, release of toxic chemicals and poor taste. Palm oil has a high smoke
point (450 - 455°F) but should not be heated too much.
Is it Beneficial to Reuse Vegetable Oil?
Heating cooking oil at high temperatures (160-190°C) for long periods of
time is dangerous to health. When heated repeatedly, fat is prone to the
formation of free radicals, which cause cellular and molecular damage.
Despite the negative effects of reusing the oil, reusing olive oil is
relatively safe because it does not break down due to heat.
In addition, no toxic chemicals are released and no unwanted flavors are
added to the food.
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