Healthy alternatives to classic cooking oils


Nothing and no one moves the traditional olive oil from the kitchen, however, there are other healthy alternatives to the classic oils that we can also incorporate into our dishes to give a different flavor and aroma as well as to take advantage of different nutrients.

Innovating with oils

We have already said that oils are much more than fat in a recipe, since they can offer aromas, flavors, palatability, and nutrients as well as energy to our preparations, so today we propose not to stay with the classic oils that we use but to innovate in the kitchen and in favor of health with other alternatives.

Each variety of oil can have a different fat profile, some with more monounsaturated fatty acids, others with more polyunsaturated fatty acids, including the essential omega 3s, and we also have options with more saturated fats that should be known to moderate their use. in the kitchen.

In addition, each oil has a specific smoke point, which indicates that some more than others withstand high temperatures, therefore, to subject to heat we can use some varieties while others will be reserved for cold dishes, such as dressings, dressings or others.

Even oils can offer us variable amounts of antioxidants, among which vitamin E usually stands out, and this may interest us when cooking a healthy dish or if we add oil to preserve a preparation.

And we cannot forget that depending on the origin of each oil we have very different colors, flavors and aromas that will give a different touch to each dish. Therefore, today we propose to innovate with healthy alternatives to the classic cooking oils.

Healthy oil alternatives

We do not propose leaving aside the classic options such as olive, sunflower, corn or soybean oil, but rather, adding other oils with new flavors, nutrients and aromas to our dishes depending on the preparation and to alternate with the previous ones. .

Some healthy oil alternatives that we can use in addition to the classics are:

  • Sesame oil: it is an oil widely used in Asian cuisine, with an intense flavor so that only a few drops are enough to flavor it and with a smoke point that does not reach 180ºC, so it is recommended to use it at low temperatures, not for cooking , except that it is a refined sesame oil. Oleic and linoleic acid predominate in it, none of them essential for the body.
  • Peanut oil: it is an oil with a mild color and flavor, also used in Asian foods, with a higher proportion of vitamin E than olive oil and with a notable predominance of monounsaturated fatty acids. Its refined version withstands high temperatures so it can be used perfectly for cooking.
  • Grapeseed oil: it has a very particular flavor, it is extracted from the inside of the grape seeds, it supports high temperatures therefore it can be used perfectly for frying, although it also combines very well with fresh vegetables. It is an oil rich in polyphenols and low in vitamin E, although it has omega 3 fatty acids, which the body needs to incorporate with the diet.
  • Canola oil: derived from rapeseed, with a light flavor and a brown color, it does not withstand high temperatures, therefore it is advisable to use it cold, for seasoning. It is a good source of vitamin E but contains little amount of essential oils.
  • Coconut oil: it is a little used oil, especially used to make pastries and in Asian cuisine. It is an oil that only consumed in moderation is healthy for the body, as it has a high amount of saturated fatty acids and almost does not have unsaturated fatty acids or vitamin E. It supports high temperatures, so it does not lose properties when cooking with it.
  • Rice oil: has a golden color, many unsaturated fatty acids and valuable antioxidants as well as phytosterols. It supports high temperatures although it comes in handy as a condiment. It is used mostly in Indian cuisine.

The healthy alternatives to the classic oils are not few and they are already a culinary trend, since they not only offer fat to our dishes, but they can give a distinctive by their color, aroma and flavor, if we incorporate them into our recipes.

Do you dare to try them?

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Tags:  Desserts Recipes Selection 

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