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Stir-Fry Oil Mastery: Our Top Healthy Pick

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There have been a lot of changes to the…

…landscape of oils at the grocery store…

… over the past few years, bringing to light new types of unique oils

… that may seem intimidating at first.

cooking oil
source: unsplash.com

Know Your Cooking Oil First!

When it comes to cooking, different oils have different characteristics…

… and different purposes.

There are cooking oils that are best for frying…

… and there are oils that are best for drizzling or using as a garnish.

Before we get into the best cooking oils for stir fry, you should familiarize…

… yourself with a few basic tips about oil properties and storage.

Whenever possible, it is best to store cooking oil away from the stove or near it.

When exposed to light, heat, and oxygen, certain oils can become rancid.

Store cooking oils in a cool, dark place instead.

To ensure maximum quality and flavor from your oil…

… use it within one year of purchase (some oils may need to be used even sooner).

Wine gets better with age, but oil doesn’t, and the quality…

… and taste will deteriorate with age.

Smoke points for the cooking oils are also listed for each below…

… so it is important to pay attention to them.

The smoke point of cooking oil, also known as the burning point of oil…

… is the temperature at which oil starts to smoke and loses its integrity.

When you smoke the cooking oil, you can release chemicals…

… that can give your food a bitter taste and can also produce…

… free radicals that are harmful to your health.

When working with high heat oils, we recommend heating your pan first…

… then adding your oil, and then the ingredients to prevent the oil…

… from getting too hot too quickly and burning.

It is crucial to choose the right oil for your cooking method…

… if you want to stay within the smoke point limit and enhance the quality of your dish.


Let’s Hear Noah Story!

I love cooking, it makes me happy.

Im a home-cook so I don’t know much about…

… professional cooking and stuffs.

Last year on Christmas Day my family asked me…

… to cook for them.

I was so glad that finally they asked me to cook.

So I went out to the grocery store and bought the things I needed.

When I’m choosing cooking oil, there’s this…

… demo on healthy cooking.

I was curious and I started watching them.

They recommend me to use peanut oil.

With no hesitation, I put the peanut oil in my basket.

Long short story, all of my family members praise me…

… on my cooking.

The say they’ve never eat something so flavorful and delicious.

All because I’m changing my cooking oil to peanut oil!

You should try it too!”

Keep on reading!


Our 5 Best Pick for Healthy Cooking Oil for Stir Fry

Olive Oil

A Mediterranean diet has been linked to weight loss, a reduction in disease risk…

… and an overall increase in longevity.

Monounsaturated fatty acids and antioxidants are abundant in olive oil…

… known for its role in the Mediterranean Diet.

According to a large meta-analysis published in 2014…

… the monounsaturated fatty acids in olive oil reduce the risk of…

… cardiovascular disease and stroke.

For olive oil to be certified extra virgin, it must first be cold pressed.

Cold pressing means that the olives are never heated above a certain temperature…

… during the pressing process, ensuring maximum quality.

In addition to harvesting, olive oil production is also important.

Kosterina Greek Olive Oil experts harvest unripe olives…

… which increase the oil’s polyphenol content and antioxidant level.

Ever because extra virgin olive cooking oil has a low smoke point…

… it’s best for heat cooking over medium, or not for roasting below 325 degrees. 

Because of its deep peppery flavor, it is also a great addition to dressings.

Smoke point: Extra virgin 325-375°F, Refined 465°F

This might be perfect for you!


Avocado Oil

Avocado oil has a mild flavor and a high smoke point…

… so it’s perfect for almost any cooking application.

Avocado oil is one of the highest sources of monounsaturated fats among all oils…

… and it is also low in polyunsaturated fats.

Avocado oil is a great healthy substitution in baked goods because of its mild flavor.

While it is usually more expensive, some brands offer it in a spray container…

… without propellants, allowing you to accurately control the amount you apply.

Smoke point: Virgin 375°F, Refined 520°F  

Don’t miss this out!


Peanut Oil

According to Jada Linton, RDN, LD, of the National Peanut Board…

… there are a few types of peanut oil, each created using…

… a different technique and offering a range of flavors from mild and sweet…

… to strong and nutty.

Peanut oil contains a significant amount of monounsaturated fats.

Peanut oil has a relatively high smoke point and is ideal for searing meats…

… grilling, roasting vegetables, and frying. It is traditionally used in Asian dishes.

If you are looking for best oil for stir fry, we have recommendations for you.

Clinton reports that peanut oil is a delicious source of vitamin E…

… containing 11% of the recommended daily intake and having one of the highest…

… monounsaturated fat contents among cooking oils.

Smoke point: 450°F

Keep on reading…


Sesame Oil

Both monounsaturated and polyunsaturated fats are found in sesame oil

… but it is low in saturated fat. As part of sesamol and sesamin…

… this oil contains powerful antioxidants.

As well as possibly reducing blood pressure, sesame oil is also proven to be effective.

In cold-pressed sesame oil, the oil is extracted from the seeds at a cooler temperature…

… so it is considered expeller-pressed.

The seeds of toasted sesame oil are roasted beforehand…

… but the extraction process is the same.

Since toasted sesame oil adds a lot of flavor to stir-fries…

… it is a great alternative to peanut oil

Smoke point: 450°F

Last but not least…


Canola Oil

Canola oil is made from rapeseed and has a high smoke point…

… so it can be used in a variety of ways in the kitchen…

… which is why it is a staple in most households.

This budget-friendly choice has a low saturated fat content and a relatively high…

… monounsaturated fat content.

The only problem is that canola oil tends to be highly processed…

… so finding cold-pressed and high-quality brands is important.

Smoke Point: 400°F


Least Healthy Cooking Oil

Grapeseed Oil

Grape seed oil, which is heavy in omega-6 polyunsaturated fats…

…is extremely brittle and prone to oxidation. When an oil oxidizes…

…free radicals are formed, which can cause cancer, inflammation…

…hormone imbalance, and thyroid damage.

Even while cold pressed grapeseed oil isn’t affected during manufacturing…

…it nevertheless contains a lot of omega-6s.


Vegetable Oil

Although vegetable oil sounds beautiful and natural…

…because it appears to be composed of vegetables…

…a bottle of vegetable oil is usually just soybean oil 99 percent of the time.

If you look at the contents on a bottle of vegetable oil next time…

…you go to the store, you’ll probably only find one ingredient: “soybean oil.”

Soybean oil contains 54 percent omega-6, which, as I previously stated…

…is too much omega-6 and can cause inflammation and other health problems.


Corn Oil

Corn is commonly mistaken for a vegetable…

…according to popular belief. It is, in fact, a grain.

Corn came from a tall grass-like plant that…

…looked like wheat and was bred from it.

Corn oil contains 58 percent omega-6 fatty acids, which…

…as I previously stated, is excessive and might cause inflammation.


To Sum Up

There are cooking oils that are best for frying…

… and there are oils that are best for drizzling or using as a garnish.

You have to know that different cooking requires different cooking oils.

Make sure you know about the smoke point, and you’ll get the best dishes from…

… your cooking!

Peanut oil is our best oil pick for you and your kitchen!


Conclusion

We already gave you 5 different types of cooking oil.

Now, it’s definetly up to you and your cooking choices.

Don’t forget you have to consider the smoke point!

Also, remember to place the oil in the safe place otherwise your oil might…

… get rancid due to the light, oxygen, and certain condition.



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