What is the healthiest Oil for Roasting Vegetables?

From low fat to high fat, to all diets encourages you to eat vegetables. But what if you hate vegetables?

Let’s be honest, carrots and chocolate cake don’t hit the same sweet spot. However, you still need a way to include more vegetables in your diet and one way to do this is to roast them.

Roasting may be the best way to cook your vegetables. It adds a delicious flavor and a pleasant crunch to any meal.

When roasting your vegetables, there are a couple of ways to go about it. You can do it on the stovetop or in the oven; the oven method seems to be the more popular of the two. There is also low heat roasting and high heat roasting. Either way, you will need to have a good oil on hand for the roasting. Ghee can also be an excellent option for roasting vegetables. However, I will be focusing on which oil is the healthiest for roasting vegetables. With the right oil, you can maintain the healthiness of the vegetables and even add a unique taste to them. Here are a few guidelines to keep in mind when roasting your vegetables.

Good Vs Bad Fat

When roasting vegetables, it is vital to consider the amount of unsaturated and saturated fats as well as essential fatty acids present in the oil. You want to use oils that are low in saturated fats and high in unsaturated fats. This is because saturated fats can increase levels of LDL, which is bad cholesterol and lower HDL levels, which is good cholesterol. You also want to be sure that the oil has a good balance of essential omega-6 and omega-3 fatty acids.

Monounsaturated fats are another crucial factor. Oils low in monounsaturated fat are vulnerable to the oxidation process. This process will produce trans-fat in your oil, which you need to avoid. Depending on whether you are roasting in high temperatures or low temperatures, it can also play a part in what oil you should use. Despite the importance of these factors, the amount of oil that you use will dictate the amount of fat in the meal. With that said, you should try to use the least amount of oil possible for your dishes.

Smoke Point

The smoke point of your oil may be the most crucial factor to consider. If the smoke point of your oil is too low, it is prone to the oxidation process. As said before, oxidation is something that you need to avoid at all costs. You will know your oil is oxidizing when it begins to smoke. This will cause not only trans-fat to develop, but it will change the flavor, color, and smell of the oil.

Most vegetables are roasted at a temperature between 375-450-degrees Fahrenheit. Your oil needs to be above this threshold. If it is not, then it can’t stand the heat and should stay out of the kitchen.

Taste

You should pay close attention to the flavor profile of the oils that you use for roasting vegetables. If you want a unique flavor, then you should consider extra virgin olive oil or coconut oil. If you are not very concerned about the flavor, then grapeseed or canola oils boast a more neutral taste. However, you shouldn’t get too crazy with exotic oils. Although they can be delicious, an oil like avocado oil is too expensive for roasting. Roasted vegetables have a Vegetablesvery bold flavor to them and are likely to overpower the oils. Consider saving your avocado oil for a drizzle finish.

How to Roast

To roast your vegetables, you want to start by cutting your veggies into small-even pieces, then line them up on a baking sheet. Next, you need to drizzle the oil of your choosing on top and add your desired seasoning. Finally, just place them in the oven. You will need to pay attention to the cooking time of each individual vegetable; some will be shorter than others. If this is the case, you may need to take out the baking and sheet a few times to add and subtract certain veggies. You will also need to take the baking sheet out at about half-way to toss the vegetables.

Timetable for Roasting Vegetables

• Asparagus – 20 minutes
• Bell Peppers – 20 minutes
• Cabbage – 30 minutes
• Brussel Sprouts – 25 minutes
• Broccoli – 25 minutes
• Butternut Squash – 30 minutes
• Carrots – 30 minutes
• Green Beans – 20 minutes
• Cauliflower – 25 minutes
• Kale – 15 minutes
• Corn – 40 minutes
• Onions – 35 minutes
• Potatoes – 45 minutes
• Sweet Potatoes – 30 minutes
• Yellow Squash – 20 minutes
• Tomatoes – 15 minutes
• Zucchini – 20 minutes

5 Healthiest Oils for Roasting Vegetables

Extra Virgin Olive Oil

Extra virgin olive oil is a much healthier alternative than all of its counterparts. Its smoke point is on the lower side in comparison to the other grades at only 325-375-degrees Fahrenheit. If you cook it at over 375-degrees, then you will lose its delicate flavors and health benefits. This can make it challenging to use for many kinds of cooking. However, it is high enough to roast vegetables with, in most cases. Extra virgin olive oil is high in monounsaturated fats and helps to prevent heart disease and Type 2 Diabetes. It can also be an excellent finisher to drizzle on your completed dishes. I recommend using for low to mid-temperature roasting to avoid damage to the oil.

Coconut Oil

Coconut oil will add a very unique flavor to your roasted vegetables. It is very stable in high heat situations with a smoke point of 450-degrees Fahrenheit. This means that coconut oil is suitable for both low temperature and high-temperature roasting. Coconut oil is also quite useful for your health. It has been said to help with weight loss, heart health, boost your metabolism, benefit your skin. Coconut oil is high in saturated fat, so I would recommend not overindulging. However, using it in moderation will be beneficial to your health. Coconut oil is a must-have in everybody’s pantry.

Canola Oil

Canola oil is great for those who do not want any additional flavoring to their roasted vegetables. Its taste is neutral, but its benefits are vast. It is easily one of the best oils to roast vegetables with. Canola oil comes from the rapeseed. The oil contains both monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are both known to improve cholesterol levels. Canola oil also has one of the least amounts of saturated fat amongst all of the oils. It has a high smoke point of 400-degrees Fahrenheit. This, combined with the monounsaturated fat content, makes it very heat resistant.

Grapeseed Oil

Grapeseed oil is another oil that has a more neutral taste that will not show up in your roasted vegetables. Grapeseed oil is made from the seeds of grapes after they have been pressed. The oil has a high smoke point at 420-degrees Fahrenheit. It is also high in monounsaturated fats, which help to prevent oxidation in high temperatures. Grapeseed oil is excellent for improving cholesterol levels. It boosts your HDL levels and reduces LDL levels. The oil is a good source of essential fatty acids and contains linoleic acid. Linoleic acid is one of the fatty acids that are not produced in our bodies. This means that it needs to be gotten from food, making grapeseed oil very beneficial to our diets.

Safflower Oil

Safflower oil is mainly produced in California and comes from the seeds of safflower. It has a very high smoke point at 510-degrees Fahrenheit. This means that the oil can be used for several kinds of cooking, including roasting vegetables. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also rid the body of plaque build-up in the arteries, which largely contributes to heart attacks. Safflower oil has a mild flavor, which will not overpower your roasted vegetables. Roasting with safflower oil is definitely worth a try.

5 Unhealthiest Oils for Roasting Vegetables

Soybean Oil

Soybean oil derives from the seeds of soybeans. The oil has an extremely high smoke point of 450-degrees Fahrenheit. This makes it suitable to cook a variety of dishes with, but I would not advise you to. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process destroys the health value of the oil. Soybean oil is also very high in polyunsaturated fat. Polyunsaturated fats are not good for high-temperature cooking and make oils vulnerable to the oxidation process. Soybean oil is one of the main oils used in the fast-food industry and has been heavily linked to several health issues. I recommend using it with caution. I would also be careful with oils labeled as just vegetable oil. These oils are made with a variety of different oils. Most of the time a large portion of it is just canola oil in disguise.

Corn Oil

Corn oil derives from the grain of corn. With this said, it is not vegetable oil, which is what many people believe it to be. Corn oils omega-6 fatty acid content are not very balanced. This can cause inflammation, which contributes heavily to heart disease, diabetes, arthritis, and cancer. Corn is also amongst the most genetically modified crops on the market. A majority of the corn out there is genetically modified. So, what does this say about the oil derived from it? However, corn oil does have a decent smoke point of about 440-degrees Fahrenheit for the refined version. This is suitable to roast vegetables with, so use it if you must.

Sunflower Oil

Sunflower oil is typically known as a heart-healthy oil. It has a high smoke point of 450-degrees Fahrenheit in its refined version. However, when used for cooking, many of its healthy components are neutralized. This is because it merely lacks stability in high temperatures. As said before this makes it easily oxidative. Unrefined sunflower oil is even worse for roasting your vegetables. With a smoke point of only 225-degrees Fahrenheit, it couldn’t roast a grape. It is also worth mentioning that sunflower oil is amongst the most carcinogenic of all the oils.

Flaxseed Oil

Flaxseed oil does boast some healthy components to it but should be avoided when cooking. Its smoke point is quite shallow at only 225-degrees Fahrenheit. This is not high enough to roast vegetables. The low smoke point of the oil makes it very toxic when exposed to high heat situations. This again is due to oxidation. Flaxseed oil is best when used for skincare or as an addition to your smoothies.

Hemp Seed Oil

Hemp seed oil has a very low smoke point at 330-degrees Fahrenheit. This is not enough for roasting vegetables, which requires a minimum heat of 375-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking anything. If used for vegetable roasting, you will lose all of its nutritional value, and it will be vulnerable to oxidation.

Closing Thoughts

Roasting your vegetables is an excellent way to add some flavor to your vegetables and make eating them more enjoyable. If your child doesn’t want to eat their veggies, try roasting them. If you use the right oil, you can’t go wrong. Now, its crunch time!

17 Superfoods that Lower Bad Cholesterol Naturally

Food plays a significant role in managing your heart health and in altering levels of cholesterol in our body. Poor eating habits, coupled with a lack of exercise, can result in weight gain or obesity. Additionally, choosing unhealthy types of food can raise levels of the ‘bad cholesterol’ (technically called the Low-density lipoprotein or LDL cholesterol). This can negatively impact your heart health.

A balance should be key to help you eat your way to healthier cholesterol levels, and of course, a healthier heart. Studies show that these 17 superfoods will help you reduce the harmful types of fat in your body, and aid you towards becoming more fit and healthy. Here they are:

Oats for breakfast. Oats will provide you a healthy breakfast to start your day with a boost. This high-fiber food is not only filling but full of soluble fiber that can reduce the absorption of harmful cholesterol into your bloodstream.

Oats contain a special natural type of soluble fiber called beta-glucan. Eating about 3 grams of beta-glucan a day helps lessen cholesterol reabsorption.
Beta-glucan dissolves in your digestive tract, forming a thick gel that binds to excess cholesterol. The combination of gel and cholesterol will be excreted as waste, instead of being absorbed back into the body.
Legumes for lunch. Baked beans, lentils and chickpeas are great sources of soluble fiber. For a tasty lunch, why not throw together broad bean salad with faro or a beef burrito bowl with smokey bean? You can have this tasty meal with red kidney beans.

Also try combining nutritious legumes with veggies for an extra boost.
Beans are very high in fiber. They are proven to lower cholesterol, and are major protein sources for various populations worldwide, for centuries.
Dry beans such as lentils, black beans, kidney beans, and navy beans are high in soluble fiber, plant-based proteins, and phytonutrients that act to reduce cholesterol. In part, this is done as it displaces other types of protein such as red meat, which is high in saturated fat.

Fish and whole grains for dinner. Foods containing healthier unsaturated fats can lower your harmful cholesterol. These include fish, a known rich source of omega 3.

Cold-water fish like tuna, trout, sardines, salmon, and mackerel are full of omega 3 fatty acids. Important: In certain cases, such as for pregnant or nursing women as well as children, consumption of these fish should be limited as these can be high in mercury.
You can add more value to your dinner by adding whole grains to your fish diet.
Omega 3 fatty acids are known to significantly reduce the risk of death by heart disease. It also inhibits the production of very low-density lipoprotein (VLDL) in the liver. VLDL is the type of cholesterol that carries triglycerides to body tissues. This translates to a greater risk for metabolic syndrome, obesity, type 2 diabetes, and heart problems.

Fruit-filled goodness for dessert. Berries, apples, and citrus fruits contain pectin, which is a type of soluble fiber that can work wonders to your bad cholesterol levels.

Apples contain good amounts of soluble and insoluble fiber, such as pectin, which helps lower LDL cholesterol. Eating a large apple a day, in fact, can lower cholesterol levels by about 10%.
Apples also contain quercetin, a flavonoid, that is proven to reduce the risk of heart disease through antioxidant and anti-inflammatory activity.
Blueberries, especially the wild berries, are on top of lists for the healthiest foods on the planet. In fact, studies show that blueberries lower cholesterol better than the popular statin drugs! Adding a cup of blueberries to your diet should significantly improve your health.
You can try other delightful ideas for dessert, including a fruit crumble or apple cinnamon crepes that should contain the fiber-filled goodness of both oats and fruits.

Seeds and nuts. For snacks, seeds and nuts are a rich source of cholesterol-lowering unsaturated fats. A handful of these in between meals can keep you feeling full for longer.

Studies show that the regular consumption of seeds and nuts is linked to lower LDL, the ‘bad’ cholesterol levels.
Almonds, hazelnuts, and walnuts are a powerful weapon in fighting heart disease.
Flaxseed is high in omega 3 fatty acid, linoleic acid, and antioxidants, which lower total cholesterol and LDL cholesterol levels. You can sprinkle it on ice cream or yogurt, or add the whole seed to baked goods. You can also use as flaxseed oil for salad dressings, sauces, and dips.
Sesame seeds are high in the antioxidant lignan. Evidence shows that this antioxidant lowers cholesterol and reduces blood pressure. Store these seeds in tightly covered containers, and store them in the refrigerator, as they can go rancid easily.

The healthier oils. If you’re using butter or other animal-based fats for oil, it’s time to switch to the healthier types of fruit, seed, or nut-based spreads and oils. The healthier oils include olive, canola, or sunflower.
The healthy proteins. Enjoying a variety of healthy proteins such as dairy products with reduced-fat and lean cuts of meat can help keep your harmful cholesterol down. Also, this should keep your heart health up.
Dark leafy greens. Veggies are so good for you. The dark green leafy varieties are very high in vitamin C, as well as the other essential vitamins and minerals. It contains calcium, lutein, and especially fiber, which can aid in lowering elevated cholesterol.

The best greens include turnip greens, mustard greens, kale, Swiss chard, and romaine lettuce.

Bread and cereals. Healthy bread and cereals, as well certain enhanced margarine contain plant sterols and stanols which are proven to aid in cholesterol management.

People at risk for heart disease especially individuals with high LDL cholesterol in the blood will benefit from consuming rich sources of plant sterols found in bread, cereals, vegetable oils, fruits, vegetables, as well legumes, nuts, and seeds.

When eaten in adequate amounts, plant sterols and stanols have shown to lower LDL cholesterol by 10-15%, in combination with a healthy lifestyle.
Be sure that the margarine fortified with plant sterols you choose says it can be used in baking before trying it in cookies, cakes or bread.

Stir a smoothie. Whey protein, an isolate component of milk, is high in protein, lactose-free, and nearly cholesterol-free. It reduces high blood pressure and lowers elevated LDL cholesterol.

You can stir whey protein into a smoothie, add a spoonful to bread dough or a muffin, or add it to hot cocoa.

Treat yourself with raisins. This chewy and sweet fruit that children love is a good ally in fighting the bad cholesterol. Studies have shown that consuming raisins daily significantly helps lower cholesterol levels.

Eating just 3 oz. of raisins daily results to a statistically significant reduction in total cholesterol and LDL cholesterol.

The benefits of soybeans. Soybeans contain protein that has a beneficial impact on high cholesterol levels. It has been studied that eating two servings of soy milk, tofu, or soybeans each day effectively reduces cholesterol levels by up to five percent.

Additionally, soybeans contain lecithins, isoflavones, saponins, and fiber that improve heart health. Isoflavones, specifically, lower blood pressure. Saponins, inhibit the absorption of cholesterol into your body cells.

1. Let’s talk juice. Orange juice, apart from being an excellent source of vitamin C, also contains phytosterols. These plant sterols positively influence cholesterol levels. They inhibit the absorption of cholesterol in the diet, and assists in lowering concentrations of the LDL ‘bad cholesterol’ in the blood.

The advantages of avocado. Avocado is an excellent source of phytosterols, polyphenols, and monounsaturated fats, which are all vital in improving cholesterol levels. By replacing saturated fats with avocado or avocado oil, bad cholesterol can drop by up to 15%.

Supplements and Herbs

Here are some supplements and herbs that lower LDL cholesterol:

Niacin, also known as vitamin B3, lowers harmful cholesterol. It has been proven to significantly lower triglycerides and LDL cholesterol. It also lowers lipoproteins, which is another risk factor for atherosclerosis. Atherosclerosis is a disease where substances such as cholesterol, fat, calcium, and other substances harden and narrow the blood vessels. In effect, blood is not able to flow efficiently.
Artichoke leaf. Research suggests that the artichoke leaf extract can help lower cholesterol. In particular, this happens as it limits the synthesis of cholesterol in the body. Artichokes also contain cynarine, a compound which is believed to increase the production of bile in the liver. The flow of bile from the gall bladder is hastened. Both these mechanisms increase bad cholesterol excretion
Amaranth, the healthy grain. This healthful whole grain can be used in many types of cereals, bread, and snack foods. It has been used for centuries by the Aztecs and Incans in their food to sustain health. Although it is commonly referred to as “pseudo-cereal,” and is classified as a grain, amaranth has protein content that is as high as that in lentils and beans.

The use of amaranth has been popular to positively influence a variety of health conditions, including high blood pressure, diabetes, obesity, and heart conditions.
Indulge in dark chocolate. If you have high cholesterol, indulging in a delicious, organic, dark chocolate can be a treat that has shown to lower cholesterol in reliable clinical trials. Hence, it should be beneficial to reward yourself some dark chocolate after eating a healthy diet, reaching your exercise goals, and losing weight.

Dark chocolate contains more cocoa than other forms of palatable chocolate products. It has higher amounts of flavonoids that have been proven to exert a protective effect against heart conditions.
To make the most of lowering your cholesterol by adding dark chocolate to your diet, choose products with high-cocoa content, and the least amount of processing. Too much processing can lower the flavonoid content.

Finally, although many foods help combat elevated cholesterol, it’s not enough to just eat low-fat foods or even the foods that lower cholesterol. The ideal health program for you should involve activities other than your diet that will reduce or maintain your weight to optimal levels, fight inflammation, and remove cholesterol from your bloodstream.

Choosing a healthy diet and lifestyle will make you look and feel better. Your health will improve, no matter how unfit you are at the start. It should take just basic knowledge, some effort, and sufficient determination to change your eating habits and lifestyle.

Healthiest Oils For Sautéing Vegetables

Different cooking methods require different oils. Many oils are very versatile but have dishes that they are better suited to cook than others. Depending on what you are cooking, the healthiest oil to use may vary.

An oil that is good for salad dressings may not be the best oil to sauté with. There are a few factors that dictate which oil you should use for each recipe. These factors include what you are cooking, how you are cooking it, the different kinds of fat in the oil, and the smoke point of the oil. If you use the wrong oil, your meal can be ruined as well as your diet. Here are a couple of guidelines to use when choosing an oil for sautéing.

Kinds of Fat

There are several different kinds of fat present in your foods. Some are good fats, and some not so good. Saturated fats and trans fats can cause your cholesterol to go up as well as cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Monounsaturated fats, in particular, are crucial to pay attention to when cooking. Monounsaturated fat has a high resistance to the oxidation and hydrogenation processes that can occur when cooking in high heat. These are the processes that can turn many oils into trans fats, which is definitely not what you want. Monounsaturated fats don’t have this problem because they are extremely heat resistant. If your oil is low in monounsaturated fats, then it may not be a good idea to sauté with it. However, sautéing does not require as much heat as many other forms of cooking. This can make it a little easier to find an excellent oil to sauté with because the monounsaturated fat content isn’t quite as crucial. Either way, to be safe, I would still recommend using heat resistant oils for cooking any meal.

Smoke Point

The smoke point is also a crucial factor when choosing an oil to cook with. The smoke point is the temperature that oil degrades at. When it gets to that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When sautéing foods, the temperature range is between about 170 to 320-degrees Fahrenheit. However, it is entirely dependent on what you are cooking. This makes choosing a sautéing oil different on a case-by-case basis. If you sauté with an oil that has a lower smoke point then required by the food item, you will lose most of the health benefits that the oil has to offer. In addition to killing the unique taste of the oil. You can tell when you are overcooking an oil by the smoke that will start to rise.

Stir-Frying vs. Sautéing

Sautéing and stir-frying have quite a few similarities. However, sautéing is a faster cook in a small amount of oil and a medium amount of heat. Alternatively, stir-frying requires much more fatand a much higher temperature. With sautéing, all the pieces can be cut to different sizes, while in a stir-fry all of the ingredients all need to be split evenly. They are both pretty high-speed cooking techniques, but a stir-fry requires constant movement of the pot or preferably wok. Stir-frying was named as such because of the continuous stirring required in the method. Sautéing can be used to cook part of a meal with the other pieces using an alternative cooking method. A stir-fry is always stir-fry. This means that all of the ingredients were cooked at the same time, all combined in the same pot. I would highly recommend using a wok for stir-fry to get the best results, but with sautéing you can use a standard cooking pan.

Tips for Sautéing at Home

Sautéing is a crucial technique to master. With proper sautéing skills, you will have hundreds of different recipes at your disposal. Sauté is a French word that means to jump. The cooking method is called this because you don’t want your food sitting in the pan for too long. When beginning, you should preheat your pan at about 212-degrees Fahrenheit. Once preheated, you can add your oil. If you add the oil to soon it will degrade. If the oil is straight out of the refrigerator, it will lower the heat of the pan considerably, so keep this in mind. You may want to turn the heat up a bit right before adding the oil to prevent the temperature from getting to low. You will know when the oil is ready when it begins to shimmer. Once you add your ingredients, be sure that they don’t start to smoke. If it does smoke, then take the pan off of the heat for a bit. If it burns too much, you may need to start over. Trial and error will help you with cooking times for each item because it can vary. You need to flip the items regularly, preferably with a cooking spoon. Never use a fork, it will cut into the meat, and the essential juices will escape.

5 Healthiest Oils for Sautéing

Extra Virgin Olive Oil

Extra virgin olive oil is much healthier than all of its lower grade siblings. However, it does have a lower smoking point than the other grades at only 325-375-degrees Fahrenheit. Anything over 375-degrees, and it will lose its flavor and health benefits. This makes it unsuitable for many kinds of cooking. Fortunately, it is high enough to sauté with. Extra virgin olive oil is high in monounsaturated fats and full of flavor. It is also a great finisher to drizzle on your finished product.

Safflower Oil

Safflower oil comes from the seeds of safflower and is mostly produced in California. It has an extremely high smoke point at 510-degrees Fahrenheit. This makes the oil very versatile and can be used for several kinds of cooking. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also destroy plaque build-up in the arteries, which contributes to heart attacks. Splurge on the cold-pressed safflower oil, and you can’t go wrong.

Peanut Oil

Peanut Oil is also known by the name groundnut oil. It has a light taste to it, which makes it a reliable option for several different dishes. Peanut oil also doesn’t absorb the flavor of the foods cooked in it. This is good because you can sauté a variety of items in it and not worry about the taste carrying over. Its smoke point is high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not very heat resistant, which makes it vulnerable to oxidation. However, this isn’t a big issue when sautéing. Peanut oil has great advantages to heart health, blood flow, and cholesterol. This makes it a healthy option for your sauté.

Sesame Oil

Sesame oil has a low smoke point of 350-degrees Fahrenheit. This makes it an unhealthy choice for high heat cooking. Fortunately, it is high enough to sauté with. You don’t need to use a lot of oil to get the job done. It is cold-pressed, like extra virgin olive oil, so you avoid the chemicals involved in the heat pressing process. Sesame oil is high in antioxidants, helps to lower your blood pressure, and helps in preventing diabetes.

Canola Oil

Canola oil is amongst the most highly regarded oils to sauté with. It has a medium-high smoke point at 400-degrees Fahrenheit, which makes it more than high enough to sauté with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while cooking.

5 Unhealthiest Oils for Sautéing

Flaxseed Oil

Flaxseed oil does have some health advantages but should be avoided when cooking. Its smoke point is shallow at only 225-degrees Fahrenheit. The low smoke point of flaxseed oil can make it quite harmful when exposed to high heat. If exposed, all of the health advantages that it has will then decline. Flaxseed oil is also very vulnerable to the oxidation process. When using flaxseed oil, I would recommend using it for skin care purposes or as an addition to smoothies.

Hemp Seed Oil

Hemp seed oil has a pretty low smoke point at 330-degrees Fahrenheit. This is enough to sauté with, but that doesn’t mean that you should do it. Hemp seed oil is best when used as an addition to salads or yogurts. I do not recommend using it for cooking at all. If used for cooking, you will lose most of its nutritional value, and it will be vulnerable to the oxidation process. This makes it unhealthy to sauté with.

Soybean Oil

Soybean oil has a very high smoke point of about 450-degrees Fahrenheit. This makes it suitable to sauté with, but I would still recommend against it. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process butchers the healthiness of the oil. The oil is high in polyunsaturated fat, which makes it vulnerable to oxidation. This makes it a poor choice for cooking. Soybean oil is a prevalent oil in the fast-food industry and has been heavily linked to obesity. Soybean oil is just an extremely unhealthy choice to cook with.

Palm Oil

Palm oil isn’t a healthy option for a sauté. The oil mostly consists of saturated and monounsaturated fats. The high saturated fat content makes it likely to cause harm to your cardiovascular health. This can ruin the health value of your entire meal. Also, for you environmentalists, palm oil production is said to be very harmful to the environment. Palm oils smoke point is about 450-degrees Fahrenheit.

Pumpkin Seed Oil

Seed oils, in general, are risky to cook with. Pumpkin sees oils smoke point is relatively low at about 320-degrees Fahrenheit. This makes it reasonably unstable when heated. Pumpkin seed oil is at its best when it is used in salad dressings or marinades. It also has an intense flavor and can leave an undesired taste to your sauté. Pumpkin seed oil isn’t necessarily unhealthy but isn’t a good choice for cooking.

Closing Thoughts

Practice makes perfect, and it may take a little while for you to perfect your sautéing skills. However, once you do master it, it is excellent for cooking a variety of meats and vegetables. Like always, don’t reuse your oils from meal to meal to avoid oxidation. Also, pay attention to the flavor profile of the oil that you are using. This way, you can prevent different tastes. Now, get to jumping.

Healthiest Oils For Stir Frying Your Asian Inspired Cuisine

There are many different cooking methods and even more products that can be used to perform these methods. A popular product to use for cooking is oil. However, you must be careful when using these oils. If you use the wrong oil for a dish; you will not only ruin your meal but your health in the process. Oils are typically used for stir-frying, but you cannot use just any oil. You need to consider the different kinds of fat content and the smoke point of these oils before choosing one to stir-fry with. Stir-frying can be good or bad for you depending on which oil you choose. So, choose wisely. Here are a couple of factors you should consider when picking out oil for your stir-fry.

The Right Fat

There are good fats, and there are bad fats. Saturated fats and trans fats can raise your cholesterol and cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Smoke Point

The smoke point is crucial when choosing an oil to stir-fry with. The smoke point is the temperature that the oil breaks down at. At that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When stir-frying foods, the temperature usually is between 350 to 400-degrees Fahrenheit. The oil that you use needs to have a smoke point that is higher than this. If you stir-fry with an oil that has a low smoke point, you will also lose most of the nutrients that the oil has to offer. As well as kill the unique flavor of the oil. You can tell when you are overheating an oil by the fumes that will begin to rise.

Sautéing vs. Stir-Frying

Sautéing and stir-frying are actually somewhat similar. However, sautéing is a quick cook in a small amount of oil and a moderate amount of heat. On the other hand, stir-frying requires much more oil and a much higher level of heat. With sautéing all the ingredients can be cut to various sizes, while in a stir-fry the ingredients all need to be cut to small, even sizes. They are both relatively high-speed cooking methods, but a stir-fry requires constant movement of the wok. It was named stir-fry because of the constant stirring involved in the process. A sauté can be used to cook part of a dish with the other pieces using a different cooking method. A stir-fry is a stir-fry. Meaning all the components of the dish were cooked at the same time and prepared together. I recommend using a wok for stir-fry to get the best results.

Tips for Stir-Frying at Home

A wok is crucial to stir-frying. However, if you don’t have space or money for one then find the biggest stainless-steel skillet you can. The key to stir-frying is to have the space to shake and toss the ingredients throughout the pot. Avoid using butter or margarine; they will burn far too quickly. You cannot have too many components in the wok, taking up all of your stirring space. If you are just beginning in your stir-frying adventures; try cooking each ingredient one at a time. Use a very high heat when stir-frying. Again, this brings up the topic of the oil that you choose. You need an oil that can stand the heat and will not go rancid quickly. Finally, be sure to have your ingredients all cut to an appropriate size. If they are too big, they will not cook properly.

5 Healthiest Oils for Stir-Frying

Canola Oil

Canola oil is one of the most highly recommended oils to stir-fry with. It has a moderately high smoke point at 400-degrees Fahrenheit, which makes it high enough to stir-fry with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while stir-frying.

Avocado Oil

Avocado oil is very high in monounsaturated and polyunsaturated fats but also has some saturated fats in the mix. This means that it has high heat resistant properties. Its smoke point is very high at 520-degrees Fahrenheit, which means it will hold its nutty flavor quite admirably. If you find a naturally refined avocado oil, then you are good to go. Avocado oil is rich in Oleic Acid, which is a heart-healthy fat. It helps to regulate cholesterol levels and has glutathione, which boost the immune system. It also enhances the absorption of the essential nutrients due to the presence of carotenoids. These factors make avocado oil an excellent choice for stir-frying. However, keep in mind that this oil is quite expensive.

Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. It also doesn’t absorb the flavor of the foods cooked in it. This is good because you can stir-fry several different items in it and not worry about the taste carrying over between dishes. Its smoke point is relatively high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not as heat resistant as the oils mentioned above, which makes it vulnerable to oxidation. Aside from that, peanut oil boasts benefits to heart health, blood flow, and cholesterol. This makes it a very healthy choice for your stir-fry.

Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This makes it suitable for your stir-frying needs. Grapeseed oil is made from the seeds of grapes after it has been pressed. It has a neutral flavor so it will not overpower any of your ingredients, which makes it useful for a variety of dishes. It is high in monounsaturated fats, which helps with the oxidation in high heat. As well as improves cholesterol by lowering LDL (bad) levels and raising HDL (good) levels. Grapeseed oil also contains linoleic acid. Linoleic acid is an essential fatty acid and is not naturally produced in our bodies. Grapeseed oil is a great source for obtaining this fatty acid.

Coconut Oil

Coconut oil is an excellent choice for stir-frying. The monosaturated fat contained in it makes it very heat resistant, and it has a high smoke point at 450-degrees Fahrenheit. Coconut oil also boasts various health benefits such as a boost in good cholesterol, aiding in liver health, boosting energy, losing weight, and it is even great for diabetics. However, you may need to try a few kinds to find the right fit. Coconut oil has been known to leave a bit of a coconut taste to foods cooked with it. This may be a good or bad thing, depending on whether you like coconuts, but the coconut flavor can be a nice touch to a stir-fry dish.

5 Unhealthiest Oils for Stir-Frying

Soybean Oil

Soybean oil has a smoke point of 450-degrees Fahrenheit. This makes it eligible to stir-fry with, but that doesn’t mean you should. Soybean oil is highly refined and goes through the bleaching and deodorizing process, which does not make for healthy oil. Soybean oil is high in polyunsaturated fat, which makes it prone to oxidation. This makes it a poor choice when stir-frying. Remember if you overcook your ingredients in a stir-fry, it is basically ruined. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity.

Sesame Oil

I know this one sounds a little off, but sesame oil is not a good choice when stir-frying. Chinese dishes often have sesame flavor in it so one would assume that sesame oil would be great for stir-frying. Unfortunately, that is not the case. Sesame oil has a low smoke point at only 350-degrees Fahrenheit. This makes it unsuitable for high heat cooking. In Chinese dishes, the sesame is normally only used for seasoning, not cooking. Most of the time, it is added afterward. If you use sesame oil for stir-frying, it will burn very rapidly, and your meal will end up tasting bitter. Sesame oil is actually fairly good for your health, but not suitable for stir-frying.

Sunflower Oil

Sunflower oil is generally known as heart-healthy oil, and it has a high smoke point at 450-degrees Fahrenheit if it is refined. However, when used for stir-frying, many of its healthy components are neutralized. This is because it lacks stability in a high-heat situation. As said before this makes it easily oxidative. Unrefined sunflower oil is simply not suitable for stir-frying at all, with a smoke point of only 225-degrees Fahrenheit. Sunflower oil is also amongst the most carcinogenic of all the oils.

Flaxseed Oil

Flaxseed oil does boast some health benefits but should be avoided when cooking. Its smoke point is very low at only 225-degrees Fahrenheit. This is not even close to what is required for stir-frying. The low smoke point of flaxseed oil makes it very harmful when exposed to high temperatures. All of the health benefits that it has will then be diminished. Flaxseed oil is also vulnerable to the oxidation that can occur in high-heat cooking. When using flaxseed oil, I would recommend sticking to skincare or adding it to your smoothies.

Hemp Seed Oil

Hemp seed oil has a low smoke point at 330-degrees Fahrenheit. This already makes it inefficient in stir-frying, which requires at least 350-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking at all. If used for stir-frying, you will lose all of its nutritional value, and it will be prone to oxidation. Either of these factors, make it unhealthy to stir-fry with.

Closing Thoughts

Stir-frying is a great cooking technique to learn and can be very good for you. It is great for chicken and a variety of vegetables like bell peppers, onions, broccoli, and carrots. Try not to reuse the oils from dish to dish when stir-frying. This will increase the chances of free radicals and trans-fat formulating by oxidation. Now, get yourself a wok and work on your wrist game.

Pistachio Oil Benefits

Pistachio Oil Benefits For Your Entire Body

Pistachio nuts rank high among some of the oldest nuts available to mankind. They are mostly used for cooking and some people consider them to be a healthy alternative to carb infested snacks.

Technically, Pistachios are fruits but people prefer to call them nuts especially those who use them for cooking. These edible seeds belong to the Anacardiaceae family which also stems from the genus Pistacia. The pistachio tree takes up to 12 years before it produces its first fruit. Pistachios also fall into the Drupe category with the fruit having a large edible seed in its middle. Unlike other nuts, pistachio nuts are available all year round.

While pistachio nuts have undeniable health benefits, the oil extracted from them have turned out to be a lot more useful. In this post, we will take a look at these benefits and answer important questions related to these miracle nuts.

So is pistachio nut oil good for you? Of course yes! But before we elaborate more on this, let’s take a look at some important facts about pistachio oil that you should know first:

How is Pistachio Nut Oil Made?

Getting pistachio ready for eating is not a difficult task. However, the same cannot be said about extracting oil from it. Before we arrived at a healthy pistachio nut oil, the pistachio nuts have to undergo a rigorous process. In most cases, the oil is extracted using different pressure systems; hydraulic and a screw press. To make sure the process is accurate, the tip of the nuts are usually heated first before they are sent to the extracting press.

After the extraction process, the extracts are then transferred to a centrifuge to separate the oil from solid impurities. The oil obtained from this process is your fresh pistachio nut oil.

Nutritional Facts (Pistachio Nut Oil)

Pistachios have a well-balanced mix of nutrients. For example, a one-ounce serving of pistachios contains all of the following:

Fat (90% are healthy)
Calories (156)
Carbs (8 grams)
Phosphorus (14% of the RDI)
Vitamin B6 ( 24% of the RDI)
Thiamin (16% of the RDI)
Manganese (17% of the RDI)
Potassium

The fat and calorie content of pistachios are very low and they are equally very healthy.

Health Benefits Of Pistachio Nut Oil

Now that we have laid a foundation on the subject, let’s take a brief look at the health benefits of using pistachio nut oil.

1. Blood Sugar Regulation

When ingested, pistachio nut oil stimulates the pancreas to produce insulin. Once it finds its way into the bloodstream, insulin helps to regulate blood sugar content and enhance general health.

2. For Red Blood Cell Development

One of the major nutritional contents of pistachio nut oil is vitamin B6. It is known for its important role in oxygen distribution during blood circulation. It equally facilitates the development of new cells and maintains the balance between red and white blood cells. This balance boosts body metabolism and helps to fight against diseases.

3. Weight Management

Pistachio nut oil is an excellent choice for people on a diet and. Pistachios with their high proteins, lower calories, low saturated fats, and high unsaturated fat are perfect for healthy weight management.

The Centre For Human Nutrition in California recently released a publication which confirms the weight loss properties inherent in pistachio nuts and oils.

4. Contains Powerful Anti-oxidants

Anti-oxidants play a key role in the maintenance of a healthy body. They slow down the cell-damaging processes that go on in the body and do enough to prevent killer diseases such as cancer.

Fortunately, pistachios contain more antioxidants than most nuts and seeds with only walnuts and pecans containing significantly more. Lutein and zeaxanthin are examples of the antioxidants mostly found in pistachios. They play a vital role in the maintenance of a healthy eye. They also protect the eye from the damaging effects of muscular degeneration and blue light. Other antioxidants contained in pistachios are tocopherols and polyphenols-they help in cancer and heart disease prevention.

5. Aphrodisiac Properties

Pistachio nut oils are believed to have aphrodisiac properties. The oil can be used for aromatherapy which calms the body and produces a pleasant feeling. As a result, it increases the sexual vitality of both men and women and channels more blood to their reproductive organs.

6. Boost Immunity

The presence of Vitamin B6 in pistachio nut oil means that it can boost the body’s immune system. Vitamin B6 facilitates the building of a strong immune system which in turn fight against infections threatening to invade the body.

7. Regulates Diabetes

While we have already established that pistachios can regulate blood sugar, it is important that we also highlight their ability to also control diabetes.

In people who are struggling with diabetes, the anti-oxidants contained in pistachio nut oil reduces glycation- a situation when sugars form bonds with protein and render them useless.

8. Adequate Skin Care

Pistachio and its oil are the perfect antidotes for dry skin. Fatty acids contained in the pistachio nuts or oils are instrumental to the maintenance of healthy skin. The fat also acts as base oil or carrier. This is why pistachio nut oil finds use in some traditional massage therapy routines and aromatherapy.

9. Enhances Digestion

Pistachios contain a decent amount of dietary fibre which promotes smooth digestion of food. A serving of 30 grams or one ounce of pistachios contains at least 3 grams of dietary fibre, which is more than enough to make your digestive system work at optimum levels.

Uses of Pistachio Nut Oil

Apart from the health benefits of using pistachio nut oil, there are other conventional uses of the oil which you will find interesting:

As Gourmet Oil

Pistachio nut oil can be of great use while cooking, unfortunately, it is quite expensive. However, it is used in some French recipes where it’s mixed with lemon used for salad. Chicken recipes are often topped off with a few drops of pistachio nut oil to add an extra flavour to them. In Bakeries, they are added to cookies to give them extra nutty goodness.

To get the very best out of pistachio oil, you need to use it alongside bitter greens.

As Skin Oil

When pistachio oil is added to another Mediterranean base oil (100ml olive oil), it can be used to massage the skin (mostly areas that need conditioning like elbows, ankles, and knees). The nutritional content of the pistachio oil repairs the skin from within.

As hair oil

Pistachio nut oil contains omega fatty acids and a rich base of vitamin E which are both perfect for maintaining healthy hair. Salons often use pistachio oil for hair repair when most synthetic hair products have failed to do so.

The oil can also be used to untangle knot thanks to its rich vitamin E contents. When applied to wet hair that was washed with shampoo, pistachio oil makes sure it remains shiny and full by locking the moisture in. It strengthens the hair shaft and can cut down split ends. What’s more, pistachio oil finds use in hair styling processes. Massage the hair with 5ml of pistachio nut oil first and make sure it gets to the shafts. Then use a hair straightener for styling. This can be done to make the hair wavy or invent a new hairstyle. Pistachio oil can be added to the colouring serum to give the finished hair a unique touch and oil up the hair that may have been dried up by colours.

However, you must be careful when applying pistachio oil as hair oil because they do not have a pleasant smell. The nutty aroma they give off means that your hair could smell like food if you apply too much. So, make sure you go easy on the oil whenever you choose to use it as hair oil.

Pistachio Nut Oil Smoke Point

When oil begins to produce grey-coloured smoke during cooking or heating up, then it has reached its smoke point. This point varies depending on the chemical composition of the oil and the oil type. For pistachio oil, the smoke point is usually close to 250 degrees Fahrenheit. This makes it not a good oil for high heat such as frying or grilling.

Pistachio oil is good for drizzles, dressings or dips such as tomato, feta and basil crackers seasoned with olive oil.

Top Cooking Method For Pistachio Nut Oil

Pistachio nut oil is good for a variety of cooking techniques. Its rich nutritional content means that you can use it in different recipes. Here are a few examples:

1. Dress with it

Pistachio nut oil can be used for food dressing when it is properly mixed with a sweet acid like lemon juice, balsamic vinegar, pomegranate molasses, fruit juice, etc. It particularly dresses fruit salad nicely.

2. Bake with it

Pistachio oil makes a good baking oil and it gives pastries a very nice nutty flavour.

3. Drizzle it

Drizzle pistachio oil over steamed vegetables to give it an enhanced flavour. It also makes vegetables very healthy.

4. Whip it

You can use it to make a rich pistachio mousse. Pistachio nut oil adds a delicate nutty flavour to the recipe.

Pistachio oil is very useful and have

Pecan Oil Benefits For Your Heart Health

Pecan nut, found primarily in Central to South and North America produces a very healthy oil for humans. It has a mild nutty flavor that makes it a very popular ingredient for essential oils and aromatherapy. The low saturated fat content in this oil makes it a healthier alternative for vegetable and mustard oil. This oil is not only suitable for eating but also for using it on your skin.

How is pecan oil made?

Pecan oil manufacturers usually follow two methods to derive the oil from pecan nuts.

From raw pecan nuts

This oil has a light nutty flavor that is ideal for cooking. The shells of the nut are thrown away while the raw nuts go into the processor. There are grinders in the factories that crush the nuts and squeeze them to their maximum extent. This helps to extract the oil that you further use for cooking or dressing on salads. So, when you purchase pecan nut oil, make sure you check the label. It should specify that the oil is for cooking only.

From roasted pecan nuts

Another method for extracting is roasting the nuts instead of crushing them directly. The pecan nuts go through a deep roasting process so that they provide a smoky scent. These oils are ideal when it comes to aromatherapy. Pecan oil is widely used as hair oil because of its ability to treat baldness. That is why the manufacturers deep roast the nuts so that they produce a sweet smell instead of the light fragrance as in the raw versions.

Uses of pecan oil

As already mentioned, pecan nut oil is gaining popularity across the globe because of its widespread uses and benefits.

Massage oil
Cosmetics
Aromatherapy
Bio-fuel
Dips
Cooking
Sunless tanning products
Salad dressings

Nutritional benefits of pecan nut oil

Pecan nuts have over 19 minerals and vitamins, such as phosphorus, magnesium, calcium, folic acid, potassium, vitamin E, vitamin A, zinc, and many others. Some of the nutritional values of pecan nut oil are given below:

Carbohydrate

An ounce of pecan oil contains 1.1 grams of sugar and 2.7 grams of dietary fiber. Every serving has approximately 3.9 grams of carbohydrates, which is nearly 10% of your daily fiber intake.

Calories and fat

Pecan nuts are a rich source of unsaturated fats. It has only 30% of polyunsaturated fats and 60% of monounsaturated fats. This oil is also a source of energy as 100 grams of pecan oil can provide 690 calories. Apart from polyunsaturated and monounsaturated fats, pecan oil also has alpha-linolenic acid. If you have an ounce of pecan oil, it will offer 1.7 grams of saturated fat, 11 grams of monounsaturated fat, and the remaining is polyunsaturated fat.

Protein

Pecan oil is rich in protein and contains almost 2.6 grams of the nutrient. It is ideal for fulfilling approximately 4.6% of the daily protein requirement of adult males and 5.6% for adult females.

Minerals

Pecan contains a handful of essential minerals that keeps your metabolism going. The nut is an excellent source of copper and manganese. An ounce of pecan oil serves almost 66% and 52% of the daily requirements of minerals in women and men, respectively.

Vitamins

Pecan oil has gammatocopherol, and high quantities of Vitamin E. Every 100 grams of pecan oil contains 25 grams of gammatocopherol vitamins. Apart from gammatocopherol and Vitamin E, this oil also has a variety of Vitamin B, such as Vitamin B1. In addition to B1, you also get thiamin, which is very helpful for your health.

Pecan oil and fatty acid breakdown

Pecan oil is now considered as a heart-healthy food because it contains monounsaturated fats. With low quantities of saturated fats, this oil keeps your heart free from unhealthy fat.

Only 9.5% of the total fatty acid content in pecan oil has saturated fat. That means it has lower saturated fat than in butter which has 66%, peanut oil with 17%, and olive oil with 13.5%. Since pecan oil doesn’t have any additional additives, it is lighter than all the other cooking oils. This balance among all the types of fatty acids helps to reduce bad cholesterol from your body quickly. Plus, it keeps the heart safe from all the possible diseases like cardiac arrests and strokes.

Health benefits of pecan nut oil

Pecan nut oil contains a wide range of minerals, vitamins, antioxidants, and nutrients that make it a healthier alternative over other oils. Some of its health benefits are as follows:

Digestive health

Pecan nuts contain fiber that facilitates regular bowel movements and promotes colon health. You will notice better digestion once you start adding pecan oil in your daily diet. It improves the colon’s functions and efficiency because it quickly cleans the gastrointestinal system. Apart from reducing stomach problems like constipation, it also eliminates the risks of colon cancer, hemorrhoids, and colitis.

Cardiovascular health

The rich fiber in pecan oil boosts your heart health to a great extent, thereby reducing the chances of coronary heart diseases. It contains phenolic antioxidants and oleic acid along with monounsaturated fats that are essential to keep your heart healthy. Once you start using pecan nut oil, it will prevent various heart diseases by inhibiting some of the unwanted oxidation of different blood lipids.

Lesser chances of breast cancer

One of the reasons why thousands of doctors are recommending pecan nut oil to women is it helps to reduce breast cancer. It contains oleic acid. This is a type of fatty acid that helps to reduce the chances of breast cancer. The oleic acid in pecan oil increases the proliferation and migration of breast cancer cells so that they don’t promote the growth of these harmful cells.

Helps to lose weight

Many dieticians and fitness trainers recommend olive oil to obese patients, but pecan oil is far more effective. Research shows that adding pecan oil to your regular diet produces surprising results by slimming the person down. Pecan oil increases your body’s metabolism and satiety so that the accumulated fat and calories break down to produce energy, thus reducing your overall weight.

Improves your immune system

Pecans have a high percentage of manganese, which is one of the most efficient antioxidants around. This is a very useful trace mineral that not only improves your immune system but also keeps free-radicals away by protecting your nerve cells. Most importantly, consuming pecan oil is essential for brain functioning and nerve conduction.

Prevents skin problems

In addition to keep the inside of your body healthy, pecan oil also cares for your outside body. That is why you should not only consume pecan oil but also use it on your skin. Once you start applying pecan oil on your skin, it will keep sudden breakouts, excess oil, and dullness away. Your skin contains a lot of toxins that you may not be aware of. That often deteriorates your appearance, especially when you see black spots and fine lines.

Applying pecan oil on your skin will help keep it soft and supple. It eliminates the waste and toxins from your body, which brings back the glow and beauty of your skin.

Anti-aging solution

One of the essential antioxidants present in pecan oil is ellagic acid. Apart from that, it also has Vitamin E and Vitamin, both of which are crucial to keep your skin soft and smooth. These antioxidants eliminate free radicals that usually bring about aging skin. Many people suffer from premature skin aging. They notice fine lines and wrinkles on their face, especially below their eyes and on the cheeks. The triangular action of Vitamin A, E, and ellagic acid fight the free radicals to keep your skin free from wrinkles and fine lines.

Provides a clear complexion

Pecan oil also contains zinc that is responsible for maintaining your overall skin health. Zinc guards your skin against various types of infections. In addition to zinc, Vitamin A also works on your skin to deliver a clean and clear complexion.

Stimulates hair growth

L-arginine, one of the best amino acids, present in pecan oil, can prevent male baldness. Many men are concerned about their untimely hair loss, leading to patchy hair and baldness in several parts. Like women, they are also worried about their appearance. But, using pecan nut oil topically can improve the blood flow to the hair roots thus prevent hair loss

With so many benefits of pecan nut oil, its increasing popularity shouldn’t come as a surprise. Although it is slightly expensive, you will find it worth every penny because of the many wonders it offers, both internally and externally.

Healthiest and Best Oils for Salads

There are several uses for the various oils on the market. A common use for these oils is salad dressings or vinaigrettes. Oils can add an excellent flavor to a dressing, and they aren’t overly complicated to make at home. It is like adding mayonnaise to your salad but much healthier. Adding the right oil can add to the nutritional value of your salad. For example, grapeseed, almond, and avocado oils will add an abundance of vitamin e. There are also some oils that you should stay away from when adding to a salad dressing. Such as safflower or cottonseed oil.

You should also pay very close attention to fat content when adding oil to a salad. There are good fats, and there are bad fats. I am sure you’ve heard this before. Saturated fats and trans fats can raise your cholesterol. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Oils that have more than 4 grams of saturated fat per tablespoon should not be used very often. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake. Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Other factors may include heart health, risk of cancer, and obesity. What’s the point of eating a salad if you are adding ingredients that are bad for your health? This is why you must be very careful with your oil selection for a vinaigrette dressing.

How to Make Your Own Salad Dressing

A vinaigrette is a dressing made with oil and vinegar. All it requires is vinegar, your choice of oil, salt, pepper, and any additional spices that you would like to flavor the dressing with. It is one-part vinegar and three parts of olive oil; all the spices are added to taste. There is an overview on how to choose the healthiest oil below. As for vinegar, I would recommend wine or rice vinegar. Other options include apple cider vinegar, balsamic vinegar, sherry vinegar, or lemon juice. You are going to need to play with these a bit to find what you like the best, but I would start out with the more straightforward kinds of vinegar before getting too experimental. Oil and vinegar are the only real requirements for making a vinaigrette, but why not add some extra flavor. This is where the salt and pepper come in to play. However, you can also add fresh herbs like basil, cilantro, mint, or thyme; grated cheeses like parmesan, gorgonzola, or feta; sugar, honey, garlic, or ginger. Basically, you can add any flavoring that you like but don’t go too crazy and ruin the vinaigrette.

After you get all of your ingredients together, throw them into a blender. This will force the oil and vinegar to stay together. After that, transfer the vinaigrette to a jar, and you are good to go. You now have your own homemade vinaigrette. You may need to do a little taste testing before adding it to your salad. If the vinaigrette needs adjusting, just add what’s needed and throw it back in the blender. Keep the leftover vinaigrette in a sealed jar and be sure to refrigerate. The dressing has about a three-day shelf-life. So, what are the best oils to use for this vinaigrette?

5 Healthiest Oils for a Salads

Extra Virgin Olive Oil There has been a lot of speculation over the years about the healthiness of olive oil.

However, extra virgin is the highest caliber of olive oil. Extra virgin olive oil is made without heat pressing or any added chemicals. It is great for a vinaigrette because it has a delicate taste and is not overwhelming. It is high in monounsaturated fat, which makes it quite heart healthy. It has high vitamin E and K content, as well as being loaded with antioxidants. It has oleic acid, which is linked to reduced inflammation. This helps to help prevent heart disease, cancer, diabetes, and arthritis.

Avocado Oil

I know it seems like avocado oil is great for everything, and that’s because it basically is. Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. Avocado oil is rich in Oleic Acid, which is a heart-healthy fat. It helps to regulate cholesterol levels and has glutathione, which boost the immune system. It also enhances the absorption of the essential nutrients due to the presence of carotenoids. Avocado oil is such a versatile oil with various health benefits. As long as you like avocados, the oil can do no wrong.

Walnut Oil

Walnut oil is an oil derived from the walnut. The oil adds a very unique flavor to a vinaigrette and boasts some great health benefits. Walnut oil contains a large amount of omega-3 fats, which is one of the good kinds of fat. It is also rich in antioxidants. These two factors contribute to its viability in heart health and the prevention of cancer. Walnuts have also been known to improve brain function. Studies have shown that consistent consumption of walnut oil reduces the likelihood of Alzheimer’s disease. This is also linked to the notable presence of antioxidants in walnut oil. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth. It also has plenty of vitamins such as vitamins B-1, B-2, B-3, and E. However, anybody that is allergic to nuts should stay away from nut oils. You have been warned.

Almond Oil

Almond oil is an oil made from the almond. Almond oil has a mild, nutty flavor that adds a nice twist to a vinaigrette. Almond oil is high in unsaturated fats. This makes it ideal for reducing heart disease and obesity. Mainly, it is high in monounsaturated fat. This type of fat helps to lower high blood pressure. Monounsaturated fat has been known to increase HDL levels, which is the good kind of cholesterol. Almond oil is also said to lower your bad cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries.

Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. In a vinaigrette, it goes excellent with a kale or Thai salad. Peanut oil is naturally trans-fat free and low in saturated fats. Like olive oil, it is high in monounsaturated fats. This makes it a very heart-healthy oil. It also has the presence of phytosterols, which help lower harmful cholesterol levels. Peanut oil is also known to increase the blood flow in your body.

5 Unhealthiest Oils for a Salads

Soybean Oil

Soybean oil like canola oil is highly refined and goes through the bleaching and deodorizing process, which does not make for a healthy oil. It is also high in polyunsaturated fat, which makes it prone to oxidation. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity. This oil definitely has its place, but it isn’t in your salad.

Corn Oil

Corn oil is also very processed but is high in polyunsaturated fat. It is very high in omega-6 fatty acids, which can ruin the enzymes that help with your immune system and inflammation. Omega-6 fatty acids are not always harmful but must be consumed in perfect balance. Our omega-6 to omega-3 ratio should be about 4 to 1. However, with corn oil, the ratio is about 46 to 1. Corn oil is also made with genetically modified (GMO) corn. While corn oil does have a few health benefits, the cons far outweigh the pros. However, it does have a pretty high smoke point. With that said, it would be better for frying than a vinaigrette.

Safflower Oil

While safflower oil can be used for a vinaigrette; there are so many better options. Safflower oil is made from the safflower. This is a yellow-spiky plant, and the seeds are used to make the oil. Safflower oil is not necessarily an unhealthy oil, but it isn’t great for a vinaigrette. It isn’t very high in omega-3 fatty acids, which is essential. Omega-3 fatty acids help prevent heart disease and bad cholesterol. Safflower oil has been linked to unhealthy weight gain, which is not what you want when consuming salads. Like corn oil, it has a high smoke point and is a good oil to use for frying. However, you can do better for your salad dressing.

Palm Oil

Palm oil isn’t a healthy option when making a vinaigrette. The oil mainly consists of saturated and monounsaturated fats. The high saturated fat content makes it prone to causing harm to your cardiovascular health. This can ruin your entire salad. Also, worth mentioning for you environmentalists, palm oil production is said to be very harmful to the planet. We should all keep this in mind when purchasing a bottle.

Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. Gossypol has been connected to infertility and liver disease. In order to remove this toxin, it must be refined. Refined oils are not as good for you, and unrefined cottonseed oil is mainly used as a pesticide. Using cottonseed oil for your vinaigrette is basically a loose-loose situation. If you already have a bottle, just get rid of it altogether.

Eating a salad without dressing is nearly unheard of. However, with these tips, you can make your own at home and really make it work for you. Ranch dressing isn’t going to help with your health, but a vinaigrette just might.

12 Facts About High Cholesterol You Can’t Ignore

If you’ve been told that you have high cholesterol levels and have been threatened to get the high levels down or you will be put on medications, this article is for you. It will tell you the most effective – and researched ways – to lower your cholesterol levels by 12 questions and answers.

You’ll learn a lot from this research study compilation!

1. Why Do I Have High Cholesterol?

High cholesterol levels are feared by most doctors because there is a correlation between high cholesterol and heart attack or stroke. This is why doctors often want to intervene and prescribe medications when they find it in a patient.

People with high cholesterol levels are twice as likely to develop cardiovascular disease as compared to those who have normal levels of cholesterol. Those who have a genetic disorder called familial hypercholesrolemia have the highest risk of developing heart disease at an earlier age.

Cholesterol levels may be elevated for several other reasons:
• Thyroid malfunction
• Liver malfunction
• Poor diet where oxidized fats are consumed
• Eating a high fat diet
• Obesity or overweight

2. Is High Cholesterol a Disease?

If you have high cholesterol levels, you do not have a disease. Instead, having high blood cholesterols levels is something that can happen that is associated with different types of disease.

For example, if the thyroid is not working correctly and there is low level functioning of the thyroid – called hypothyroidism – then cholesterol levels will rise. Thus, it’s not accurate to think of high cholesterol levels as a disease; but rather as a sign that something else may be happening in the body and it’s important to find out why the cholesterol levels are too high.

3. Who Is Most Likely to Develop High Cholesterol Levels?

Someone who is obese, overweight, has diabetes, existing liver or thyroid dysfunction, and someone who eats a high fat diet is most likely to develop high cholesterol levels.

4. Can High Cholesterol Be Cured? Can High Cholesterol be Cured in 21 Days? Can High Cholesterol Be Reversed?

Cholesterol levels are one of the lab indices that are measured in the body by doctors and health professionals. They normally fluctuate within a normal range. Cholesterol levels may fluctuate out of the normal range into the high range.

With this being stated, high cholesterol levels are not “cured” persay, but rather may return to normal levels. You want cholesterol levels in the normal range so that your chances of having a heart attack or stroke are lower.

Cholesterol levels that are high may be brought down to normal within 21 days by dietary, supplement, and exercise means. However, it is more probable that they will take about two months to get back into the normal range. To do this takes not only a bit of planning but also a change of habits. Maintaining the new habits is what will keep the cholesterol levels within the normal range.

5. How to Reverse High Cholesterol Permanently

Eating different types of diets has been shown to be associated with lower levels of cholesterol. A plant-based diet is one of them. A vegetarian diet is another.

The Mediterranean diet includes fruits, vegetables, oily fish, olive oil, and tree nuts. This diet is full of polyphenols, terpenoids, flavonoids, alkaloids, sterols, pigments, and unsaturated fatty acids. Polyphenols and polyphenol-rich herbs-such as coffee, green tea, black tea, and yerba maté-have shown clinically-meaningful benefits on metabolic and microvascular activities, cholesterol and fasting glucose lowering, and anti-inflammation and anti-oxidation in high-risk and Type 2 diabetes patients.

A vegetarian diet usually provides a low intake of saturated fat and cholesterol and a high intake of dietary fiber and many health-promoting phytochemicals. This is achieved by an increased consumption of fruits, vegetables, whole-grains, legumes, nuts, and various soy products. As a result of these factors, vegetarians typically have a lower body mass index, lower total cholesterol and LDL-cholesterol levels, and blood pressure; reduced rates of death from ischemic heart disease; and decreased incidence of hypertension, stroke, type 2 diabetes, and certain cancers than do nonvegetarians.

According to one study, a Paleo diet does a better job at lowering high cholesterol levels than a grain-based heart-healthy diet. Four months on the diet was long enough to make a significant difference – and the changes in cholesterol levels occurred independently of any weight changes.

6. How Long Does It Take for High Cholesterol to Go Down to Normal?

One of the ways that herbalists have lowered high cholesterol levels down to normal has been through detoxification cleanse routines. For example, one detox cleanse procedure is to cleanse the colon and the liver, each for six weeks via herbs for this purpose.

Cleansing the colon improves the microflora in the intestines, which can help with bile acids picking up the extra cholesterol from the bloodstream. Cleansing the liver improves the liver’s ability to synthesize and break down fats, of which cholesterol is one of them. When this method is used to lower cholesterol, it takes about 8 weeks total for the levels to fall into the normal range. If levels fall but are not yet in normal at the 8 week mark, another month on the cleanses is indicated.

Research studies show that you can lower high cholesterol levels with different herbs over a month long time frame. Some of these herbs include olive leaf extract, guggul, artichoke leaf, hibiscus, schisandra herb, black ginseng, red yeast rice, arjuna herb, aged garlic capsules, and bitter melon. Olive leaf extract lowers cholesterol levels and is thought to make a difference in the development of hardening of the arteries.

If levels are not decreased after one month, the herb dose may need to be increased and/or the length of time you take the herbs lengthened. Staying on a lower dose such as once daily may be required to keep the cholesterol levels in the normal range.

7. What Foods Do I Eat for High Cholesterol?

There are many foods to choose from that can help you lower your cholesterol levels. The best plan is to eat a diet that includes many of the foods. Here’s a list of some of the foods that lower cholesterol:
a. Garlic – expect a decrease in total cholesterol by 7-29 mg/dl.

b. A diet high in eggplant and okra decreases cholesterol by 30%.

c. Probiotic supplements taken longer than 4 weeks by those with mildly elevated or moderately elevated cholesterol levels reduced total cholesterol and LDL-cholesterol levels significantly in humans in studies. The strain most effective was Lactobacillus acidophilus. In other studies, Lactobacillus plantarum reduced cholesterol levels by 14% and increased HDL-cholesterol levels by 15%.

In an animal study from France and Algeria, scientists found that Lactobacillus pentosus significantly decreased LDL-cholesterol levels. And in an additional study, Lactobacillus and Bifidobacterium probiotics were added to a supplement along with 10 digestive enzymes and given to animals with hugh cholesterol. Their cholesterol levels dropped 48%!

d. Fish oil protects against cholesterol levels rising due to a Western diet. It also lowers inflammation in the body. Fish oil can be counted on to lower LDL-cholesterol, increase HDL-cholesterol, and lower platelet counts and triglycerides. It also benefits those with type 2 diabetes by improving the circulation.

e. Onions change the microbiome (probiotic content of the gut) and affect cholesterol levels positively for those who have elevated cholesterol.

f. Fermented foods such as kim chi lowers cholesterol levels even if a high fat high cholesterol diet is eaten.

g. Polyphenols are found in plant-based foods such as apples, berries, broccoli, cocoa, tea, coffee, plums, citrus fruits and many other foods. One type of polyphenols – favonols – decrease cholesterol levels, lower blood pressure, modulate energy metabolism, and improve endothelial function in the arteries. These are found in cocoa, tea, apples and broad beans.

h. Soluble dietary fiber, found in flax seeds, apples, citrus foods, whole oats, barley, legumes, peas, and beans lowers cholesterol levels as well.

i. Beans are quite extensively studied for their cholesterol-lowering qualities. Adzuki beans prevent the liver from synthesizing fat and lower cholesterol levels. Sprouted mung beans significantly lower cholesterol levels and protect the liver from high fat diets.

Pinto beans act on the genes involved in cholesterol regulation and lower cholesterol levels especially when a high saturated fat diet is eaten. Black beans lower cholesterol by about 15%. Navy beans and cowpeas also lower cholesterol levels. You have an excellent choice of beans available to get your cholesterol levels down to normal.

j. Coffee that is made with filters doesn’t raise cholesterol levels.

k. Nuts also lower cholesterol levels. Almonds are a good source of monounsaturated fats, which are thought to be responsible for lowering cholesterol. Eating nuts regularly is associated with a 50% reduction in diabetes and a 30% reduction in cardiovascular diseases. Hazelnuts, walnuts, cashews, brazil nuts and others will do also – a handful a day is usually enough!

l. Eggs are okay as long as you are eating other fruits, vegetables, whole grains, nuts, poultry, fish, and low-fat dairy products in the diet

8. What Foods Do I Avoid for High Cholesterol?

Foods high in fructose are a poor choice when you have high cholesterol levels. The diet given in an experimental study had 18-20% of the calories coming from fructose and/or high fructose corn syrup. It was fed to swine, but rapidly accelerated the development of plaque in the arteries.

Turkish coffee and Scandinavian coffees are not filtered and actually raise cholesterol levels.

Sugar, processed foods, fried foods, high glycemic index foods, and a high fat diet should be avoided if you want lower cholesterol levels.

9. Can Exercise Reverse High Cholesterol?

This is a good question. Brazilian researchers searched all the existing studies in the medical study database and found that the answer was yes, exercise can lower high cholesterol levels. However, it did not reverse them totally. They also compared the effects of aerobic exercise to that of resistance exercise (weight lifting) in type 2 diabetics and found that both had similar effects on cholesterol levels. The exercise plans that were tested were protocols that varied from 8 to 22 weeks long, 30-60 minutes a day, three to five times a week.

New Zealand researchers found that high-intensity interval training was effective in type 2 diabetics to decrease their cholesterol levels, although it did not reverse them to normal.

In Type 1 diabetics, exercise changed the body mass index as well as their LDL-cholesterol levels and insulin dose, but again did not return levels to normal.

Researchers at the University of South Carolina found that both aerobic and resistance training reduced cholesterol levels and triglycerides when combined with a weight loss diet. They concluded that exercise is an intervention for those with metabolic syndrome as a way to lower cholesterol.

Another question usually asked about exercise is whether or not 40 minutes of continuous exercise is better than three sets of 12 minutes of high intensity exercise – and will this affect cholesterol any differently. Canadian researchers discovered the answer in their study. The exercise bursts lowered hemoglobin A1c levels 1% more and lowered cholesterol levels 7% more than the continuous exercise. The HDL-cholesterol levels were increased 19% more by the high intensity exercise bursts than the continuous exercise.

10. Can Losing Weight Reverse High Cholesterol?

Certain types of diets will lower high cholesterol levels. Intermittent fasting decreases cholesterol levels by 19%.

Even a diet that is simple and based on only eating 500 fewer calories a day works to lower cholesterol levels in those who have genetically high levels of cholesterol.

Nutritionists have found that a lowering of the weight by 10% is usually enough to significantly impact cholesterol levels.

11. Can High Cholesterol Go Away On Its Own?

High cholesterol levels won’t go away on their own if you do nothing about them. You will have to make an effort to do something about them – diet changes, lifestyle changes, exercising, and even taking supplements.

12. What Happens If High Cholesterol Doesn’t Go Away?

If your levels of cholesterol remain high, then it’s possible that you may develop cardiovascular disease, and suffer from a heart attack or stroke. It’s just not worth it.

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Cashew Nut Oil Uses That Can Help You

The exotic cashew tree is found in several parts of the world including Brazil, India, and Africa. This tree grows what’s called a “cashew apple” and underneath this fruit is the famed cashew nut. This nut has grown in stature over the years and is now appreciated by billions of people worldwide.

While the cashew nut has its place among organic foods, this topic is going to look into the world of cashew oil nut oil uses that can help you.

This oil is extracted from cashew nuts and is widely appreciated for all that it has to offer. Let’s take a look at cashew

How is Cashew Oil Made?

Cashew oil is made by cold pressing the Cashew Nut (i.e. cashew kernels) with top-grade machinery. The mechanical press rotates to squeeze the cashew nuts and produce chunks. Once the cashew chunks are broken up, this leads to the processing component where the oil is created.

This process is tedious and requires world-class machinery. In general, the first order of business is to grab cashew apples. This is how a cashew nut is found. Once this is done, the idea is to roast the nuts and make sure its shell is easier to break. Otherwise, the process can take quite a long time and isn’t as feasible. Once the shell is broken, it’s time to work away at the skin.

The goal is to quickly remove the shell before working away at the nut.

Please note, while cashew oil is healthy, the shell isn’t. This is why companies spend time working through the shells and making sure everything is in good shape.

How Cashew Oil is Used

There are several uses for cashew oil and each one is important.

Most people are aware of traditional essential oils such as coconut oil or almond oil, but cashew oil is just as potent. It has considerable value when it comes to making sure everything is healthy and filled with nutrients. The average person isn’t aware of these uses and that’s why they end up ignoring the oil.

In the past, this oil was noted for causing skin conditions because its shell caused dermatitis.

With time, cashew oil has been studied in detail and people are beginning to realize the positives it has to offer.

Skincare

Yes, one of the primary advantages of cashew oil has to do with skincare. The oil is easy to use, spreads evenly, and offers tremendous value when it comes to moisturizing the skin. This makes it easier to retain moisture in the skin without having to use additional moisturizers. The reason for this effect has to do with oleic acid. This acid is renowned for helping create a barrier that locks moisture in.

For skincare purposes, this is a huge advantage making it a highly sought after option in colder climates.

Another reason it does well when it comes to skincare has to do with vitamin E. Cashew oil is high in vitamin E, which has been studied to improve the skin’s appearance and overall condition. As soon as the oil is applied, it helps get rid of bad toxins, keeps the skin fresh, and makes sure those pesky wrinkles become a thing of the past. It has a tremendous anti-aging effect that’s hard to ignore.

Regular application of cashew oil to the skin can go a long way in helping the skin cells. It also has a soothing effect that’s great when it comes to easing potential inflammation on the skin.

If you suffer from acne or eczema, it’s important to look into the value of cashew oil. This oil has been rigorously studied to see how it impacts the skin when it’s under attack by acne or even rashes. In these situations, cashew oil does wonders as it can make use of linoleic acid that reduces inflammation on the skin.

Cooking

Yes, cashew oil can be used for cooking and is often used for various recipes worldwide. It has a unique taste and comes with a tremendous nutritional profile making it a strong ingredient. Instead of using other cooking oils, many people prefer to go down this path because it’s good for the body, tastes nice, and lasts for a long time too. This makes it great for the long-term and is ideal when it’s time to put together a proper meal.

Nutritional Label

Serving Size: 1 Tbsp.
Calories – 94
Carbs – 4 g
Fat – 7 g
Protein 2.8 g

Please note, this will vary depending on the brand and how the cashew oil is extracted. Take the time to read each nutritional label in detail to better understand what the oil has to offer and what it can add to your life.

Fatty Acid Breakdown

Healthy fatty acids are essential when it comes to a person’s well-being. This is why most people prefer looking at well-balanced oils that are packed with high-quality nutrients and provide quality fatty acids.

Here’s a detailed breakdown of cashew oil and what it has to offer in this regard.

Just like any other edible oil, this comes power-packed with great fatty acids including:

Linoleic Acid (0-21%)
Oleic Acid (68-80%)
Palmitic Acid (4-17%
Stearic Acid (1–11%)

For those asking “Is cashew oil healthy?” it’s best to look at this breakdown to better understand what it has to offer. This is a wonderful oil that is easy to consume, nutritious, and ideal for consistent use.

Is it Edible?

Yes, cashew oil is edible and is often used in recipes worldwide. Certain cultures enjoy using cashew oil and believe it’s a far better option than some of its alternatives.

For those looking to dive in for the first time, this is a no-brainer and does provide a long list of advantages.

Can You Cook with Cashew Oil?

Yes, as long as the smoke point isn’t breached, cashew oil is easy to cook with and works well for almost any dish. Instead of using alternatives such as olive oil, some people move towards cashew oil because of its wonderful nutritional profile. It’s all about taking a look at what it offers before including it in a recipe.

What is the Smoke Point?

The smoke point is an important metric to keep in mind while discussing edible oils. In general, cashew oil has a set smoke point to determine what temperature is needed for it to burn and smoke.

Going past this smoke point is bad because it leads to the creation of free radicals, which are bad for the human body. To avoid exceeding this point, it’s important to know what the smoke point is for cashew oil.

According to studies, the set smoke point is 400 degrees Celsius and it’s best to stay as close to this number as possible. Anything more than this will overheat the oil and render it useless.

How Should You Use Cashew Oil in the Kitchen?

Cashew oil is a versatile ingredient and can be used in several different ways depending on a person’s taste. Most people take a little bit of cashew oil and sprinkle it on top of their salad before digging in. This is easy to do, efficient, and makes sure the preparation time doesn’t get in the way of other things.

For those looking to mix things up, cashew oil can be used in traditional dishes whether it’s pasta, ravioli, or even a simple sandwich. Remember, all it takes is a small amount to get the job done.

Is Cashew Oil Healthy?

To understand whether or not this is a healthy option, let’s take a look at the main advantages.

High in Vitamin E

Yes, this is incredibly high in vitamin E making it wonderful for the skin and body. Vitamin E has been studied in detail and researchers believe it has great antioxidant effects and can make it easier to fight serious organ conditions. Whether it’s the heart or immune system, it’s important to have a good amount of vitamin E daily.

This is why more and more people continue to take a look at what cashew oil has to offer. It works in several different ways and the high levels of vitamin E help fight cancerous developments too.

Reduces Inflammation

Along with being high in vitamin E, cashew oil is also well-regarded for its anti-inflammatory properties. This oil is great for the immune system and can strengthen it over time. This makes it easier to fight off health problems while staying strong at the same time.

If you are dealing with eczema, arthritis or general pain, it’s always important to take a look at cashew oil. It’s an easy-going solution that does wonders when it’s time to tackle your inflammation flare ups.

Cashew nut oil as plenty of uses and is also an healthy option . It can be a wonderful addition to a your skin care routine and your favorite dish. Whether it’s through topical application or dinner, there’s nothing better than a little bit of cashew oil to keep the body in good shape.

5 Healthiest Oils to Bake With

What Oil are You Using to Bake With?

No two oils are created equal. There are so many to choose from with several different uses and health benefits. Some are ideal for frying, grilling, baking, dressings, while others are used in skin and hair care products.

When searching for an oil to use for cooking, baking, dipping or to drizzling on your salad you should use one that has less than 4 grams of saturated fat per tablespoon. Any more than that and you will be at risk for high cholesterol. You also want to look for oils with more unsaturated fat than saturated fat.

When cooking, you need to try a variety of oils to find which flavor you like the best. Most oils on the market have a distinctive taste and will not go well with every dish. Before cooking with oil, you should be aware of the properties of the oil that you are using. Here are a couple of characteristics to look out for when choosing your oil for baking.

Smoke Point

The smoke point is crucial when choosing an oil to cook with. The smoke point is the temperature that the oil breaks down. At that point, the oil will begin to produce toxic properties that you should not consume. This is because the oil is becoming more oxidized. Baking has a range of different temperatures that are commonly used, depending on what it is that you are baking. Typically, the temperatures range from 350-450 degrees Fahrenheit. The oil that you use to bake with needs to have a smoke point that is higher than this. If you bake with an oil that has a low smoke point, you will also lose most of the nutrients that the oil has to offer. As well as kill the unique flavor of the oil. You can tell when you are overheating an oil by the fumes that will begin to smell. If your oil gets to this point, discard it and start over. Nicotine isn’t the only type of smoke that kills. Burnt oil can kill you too.

Kinds of Fat

There are good fats, and there are bad fats. I am sure you’ve heard this before. Saturated fats and trans fats can raise your cholesterol. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). You should limit the use of oils with more than 4 grams of saturated fat per tablespoon. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your calorie intake. Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Other factors may include heart health, risk of cancer, and obesity. You can bake your cake and enjoy by using one the 5 healthiest oils for baking below.

5 Healthiest Oils for Baking

1. Avocado Oil

Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. Avocado oil has a fantastically rich avocado flavor, which will make your baked goods even better (if you like avocados of course). The oil also boasts a pretty high smoke point at 520-degrees Fahrenheit. This makes it suitable for all kinds of cooking.

2. Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This would appear to make it a good oil for any type of cooking, but that isn’t the case. Grapeseed oil is high in polyunsaturated fats, which have a terrible reaction with oxygen at high heat levels. The fat forms free radicals, which are unstable atoms that cause cell damage. This makes the oil not the best choice for frying, but that isn’t the case for baking. Grapeseed oil is perfect for baking and adds a sweet fruity flavor to pastries. However, be mindful of using it if you don’t want a fruity taste in your baked goods.

3. Rice Bran Oil

Rice bran oil as an excellent option for baked goods, especially if you are a person that is trying to cut out gluten. It contains several vitamins and one of the highest levels of antioxidants on the market. It contains nearly no trans-fat. Rice bran oil helps to lower cholesterol, enhance the immune system, and defend against free radicals. It is a very light oil and has no overpowering flavor. This is ideal for many baking situations so that you don’t distort the flavor profile that you are aiming for. Rice bran oil also has a very high smoke point at 490-degrees Fahrenheit. You won’t easily find an oil so versatile.

4. Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. It also doesn’t absorb the flavor of the foods cooked in it. This is great because you can bake several different items with it and not worry about the taste carrying over. Its smoke point is relatively high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not as heat resistant as the oils mentioned above, which makes it vulnerable to oxidation. Although this is less of an issue when baking. Peanut oil boast benefits to heart health, blood flow, and cholesterol.

5. Olive Oil

There has been a lot of speculation over the years about the healthiness of olive oil.

However, olive oil is very high in monounsaturated fat, and it has high resistance to the oxidation and hydrogenation that occurs when cooking in high temperatures. These are the processes that turn many oils into trans fats. Monosaturated fats don’t have this problem because they are very heat resistant. It would take several hours to get to this point with olive oil. You want to try and get extra light olive oil for the best effect. Olive oils smoke point is between 390 to 470-degrees Fahrenheit, depending on what kind is used. This is certainly not amongst the highest smoke point of oils on the market, but it is high enough to get the job done.

3 Unhealthiest Oils for Baking

1. Palm Oil

While palm oil does have its place, it isn’t the best oil for baking situations. Palm oil mainly consists of saturated and monounsaturated fats. This means that it is very heat stable and does not experience oxidation easily. However, the high saturated fat content makes it prone to causing harm to your cardiovascular health. Baked goods can already be harmful to you, so this isn’t the best combination. It does have a high smoke point of 450-degrees Fahrenheit. Like peanut oil, it has a neutral taste that isn’t overbearing. However, to be safe, I recommend finding a naturally refined palm oil. Standard refined palm oil can be horrible for you. Also, if you are concerned about the environment, it may not be the oil for you. Palm oil production is said to be very harmful to the planet.

2. Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. In order to remove this toxin, it must be refined. Unrefined cottonseed oil is mainly used as a pesticide (that isn’t very comforting). Gossypol has been connected to infertility and liver disease. With this said, I’d recommend staying away from cottonseed oil altogether. It has a smoke point of 420-degrees Fahrenheit, which isn’t bad. While cottonseed oil does have some benefits, there are much better oils on the market suited for your baking needs.

3. Vegetable Oil (Blend)

When referring to vegetable oil blends, I am speaking of the products that are merely labeled vegetable oil. The problem with these oils is that they have all sorts of ingredients added to them. There isn’t much regulation to what is in them. These blends contain a variety of different vegetable oils as well as other harmful chemicals. They are inexpensive, which is why many consumers cling to them. However, the mixture makes it difficult to pinpoint what the benefits are versus the harmfulness. They usually are refined, which taints the health value of the different oils. You don’t have to get rid of the blend all together but use it with caution.

Temperatures to Bake Different Pastries

Cookies – 350-400-degrees Fahrenheit
Cake – 350-degrees Fahrenheit
Muffins – 375-degrees Fahrenheit
Biscuits – 425-degrees Fahrenheit
Yeast Bread – 400-degrees Fahrenheit
Cupcake – 350-375-degrees Fahrenheit
Rice Pudding – 300-degrees Fahrenheit
Brownies – 325-degrees Fahrenheit
Pie – 350-degrees Fahrenheit
Croissants – 375-400-degrees Fahrenheit
Macaroni & Cheese – 350-degrees Fahrenheit

Closing Thoughts

Buy your cooking oils in smaller portions to avoid it from getting oxidized and going rancid. Each oil has a different shelf-life, and it is crucial to abide by them. You need to store your oils in dark, cool places in order to keep them fresh for longer. When using oils, it is a good idea not to reuse the oils or keep at high temperatures for too long. This will also increase the chances of free radicals and trans-fat formulating by oxidation. Aside from these closing tips, enjoy your baked goods.