A healthy lifestyle is more than eating nutritious foods, exercising regularly, and getting enough rest.
You have to pay attention to every detail, even something seemingly insignificant like the oil you use for cooking. It’s almost like seasoning with salt and pepper; you do it without thinking to make your meal as delicious as possible.
Are you trying to lose weight? While regular exercise and eating the right foods are key to losing weight, using the right oils for cooking can also help.
Contrary to popular belief, eating fat doesn’t have to be a scary activity! Instead, combining a healthy diet, exercise, and the right oils can be the key to achieving your weight loss goals.
Keep reading to learn more about which oils are best for your health goals!
Oils and Weight Loss – The Connection
Looking to change your diet to achieve your health goals? If this is the case, it is essential to understand the different types of lipid components that make up our diet, namely oil. Oil is made up of saturated and unsaturated fats.
Experts say that you should eat more unsaturated fats because they help control cholesterol levels and contribute to the proper functioning of the body. However, not all saturated fats are bad. Some healthy cooking oils can also help you achieve your weight loss goals.
Research indicated that some dietary fats may be better for weight loss than others. For example, monounsaturated and polyunsaturated fats (eg found in olive and avocado oil, and some types of nuts) are more readily used as energy instead of being stored as fat, thus helping to weight loss.
The same research also shows that the fats in vegetable oils contribute to obesity, while oils containing omega-3 fatty acids may prevent weight gain.
Note from The Fitness Freak
It should be noted that a balanced diet and constant physical activity are of greater importance when it comes to weight loss goals. So while selecting oils high in monounsaturated and polyunsaturated fatty acids can have benefits, maintaining a healthy diet and exercising regularly is essential.
Various Reasons to Use Good Fats for Your Health Goals
It may seem counterintuitive, but the key to good health and weight control is eating healthy fats. Healthy fats, like those found in olive oil, can help you manage your weight and even reduce fat buildup around your waist.
There are various reasons for choosing excellent fats regarding understanding the importance of fats in the diet, such as:
Fat slows the movement of food from your stomach, which can make you feel full longer.
This is because the amount and type of food in your stomach lets your body know when it’s had enough, prompting you to stop eating. Therefore, if you keep food in your stomach longer, you will feel full longer.
Slows down digestion
The presence of fat in a carbohydrate-containing meal helps slow down the digestion process. It can also reduce the glycemic index of carbohydrates when added to them.
As a result, it helps control blood sugar, as the slight increase in blood sugar requires less insulin. Plus, a slower digestion rate means you’ll feel full longer and therefore consume fewer calories.
Unlikely storage as belly fat
Monounsaturated fats, such as the primary fat found in extra virgin olive oil, are less likely to be stored as belly fat than other types of fat. Therefore, extra virgin olive oil can be considered better than many fats and oils.
fat burning metabolism
When you increase your fat intake, your metabolism adjusts accordingly, allowing you to burn fat more efficiently. Naturally, you still need to burn the fat you eat, but as long as you don’t overeat, this minor tweak can help you burn fat more efficiently.
Factors to Consider When Choosing the Best Cooking Oils
it is important to know if the fat content is saturated, monounsaturated (MUFA) or polyunsaturated (PUFA), MUFAs are anti-atherogenic. As a result, it is beneficial even when deposited in the arteries. Additionally, MUFAs are beneficial for patients who have platelet clotting.
One to study suggests that MUFAs (monounsaturated fatty acids) may help prevent heart disease. Foods high in MUFAs include olive oil, canola oil, safflower oil, sesame oil, and peanut oil. Additionally, PUFAs (polyunsaturated fatty acids) provide omega 3s, which are anti-inflammatory and may reduce the risk of diabetes and depression.
Research shows that eating PUFAs instead of saturated fats can improve overall health and fitness. It can be found in animal meals such as salmon, tuna and trout. Additionally, PUFAs can also be found in nuts such as walnuts and seeds such as sunflower seeds and flaxseeds.
Choose an oil with a high smoke point. An oil with a high smoke point remains stable at high temperatures without emitting smoke, oxidizing or generating free radicals.
The Optimal Omega Ratio
Research suggests that the optimal ratio of omega-3 to omega-6 should be 1:1. However, oils that contain higher levels of omega-6s can lead to inflammation. It can also increase the risk of developing diabetes, heart disease or cancer.
What oil is good for weight loss
There is no one-size-fits-all solution to losing weight. However, if you’re trying to eat healthy, some cooking oils are better for you than others.
Here are some of the best options to consider.
Extra virgin olive oil is a great way to promote a healthy lifestyle. It contains monounsaturated fats and medium chain triglycerides, which may help lower cholesterol levels and aid in weight loss and weight management.
Studies have shown that MCTs (medium chain triglycerides) have the potential to aid in weight loss and weight maintenance. Therefore, adding extra virgin olive oil to your diet can benefit your overall health.
Olive oil is an excellent choice for cooking and weight loss. It comes in extra virgin and pure varieties. This nutritious frying oil has a high concentration of antioxidants and vitamin E, making it a great addition to many meals.
Olive oil is a tasty and healthy option whether you use it as a salad dressing, toss into pasta or soups, drizzle over pizza or vegetables, or bake in desserts. It should be noted that extra virgin olive oil is not used for cooking due to its low smoke point.
Coconut oil is an excellent choice for weight loss due to its combination of fatty acids and enzymes that promote healthy metabolism.
It suppresses the appetite and helps you stay full longer. However, one should moderate the consumption of coconut oil for cooking due to its high saturated fat content for best results.
The medium-chain triglycerides (MCTs) found in coconut oil increase metabolism, helping to burn excess fat. Plus, the extra calories from coconut oil aren’t stored as fat, making it a perfect cooking oil for anyone looking to lose weight.
rice bran oil
Adding rice bran oil to your diet is a real win-win. Research shows that it is rich in vitamin E and antioxidants that help speed up metabolism and lose weight and contains monounsaturated fatty acids.
As a result, it can lower the cholesterol level in the body. Plus, it has a nutty flavor and a high smoke point, making it great for stir-fries and fried dishes.
Produced from rice husks, rice bran oil is something to consider when looking for a healthier cooking oil.
Canola oil is an incredibly healthy oil that is low in saturated fat and known to improve cardiovascular health and aid in weight loss.
A to study found that consuming canola oil daily for four weeks resulted in a 1.6% reduction in belly fat. This oil is also high in monounsaturated fatty acids and contains a high amount of omega-3 fatty acids due to its light flavor and high smoke point. Additionally, canola oil is versatile and can be used for cooking, seasoning, grilling, sautéing, and other purposes.
Sesame oil is a staple in Indian, Asian and Middle Eastern cooking. It can help keep your blood pressure in a healthy range and help you lose weight. Additionally, the polyunsaturated fatty acids in sesame oil can alter the amount of leptin in your body. Leptin is a hormone that reduces fat and hunger.
Studies show that sesame oil can reduce BMI, waist circumference, body weight, cholesterol and blood pressure. Incorporate sesame oil into your diet for stir-fries, sesame noodles, marinades for meat or fish, sauces or dips.
Avocado oil is an excellent cooking and culinary oil full of benefits. Research shows that it contains good monounsaturated fats and oleic acid, which help reduce belly fat and reduce the risk of metabolic syndrome.
In addition, it improves metabolism, which is beneficial for weight loss because it quickly converts food into energy.
Avocado oil can help lower cholesterol levels and provides plenty of potassium and vitamin B. To start with this oil, consider replacing it with olive oil when roasting. It is perfect for homemade pizzas, salmon, toast and salads!
Note from The Fitness Freak
The type of oil you use for cooking or drizzling salads can have a significant impact on your health, heart health, and weight. Although some fats are essential to a healthy diet, no single oil can help you lose weight. For those looking to reduce weight and eat nutritiously, olive oil, avocado oil, rice bran, and coconut oil are the best choices. Whatever oil you use, it is essential to remember to consume it in moderation. Your total fat intake should be no more than 20% of your daily caloric intake.
Cooking oils are an important part of Indian cuisine and are essential for general well-being. However, those trying to lose weight should be more careful when choosing a cooking oil. Moderation is key – even if you choose a healthy cooking oil, drinking too much won’t help you achieve your weight loss goals.
HealthifyMe, the world’s leading health and fitness platform, is the perfect solution for those looking for an easy way to support their weight loss journey. With their food and fitness experts, HealthifyMe can help you create a balanced meal plan and improve your lifestyle to achieve your desired goals.
The supporting reference
1. DiNicolantonio JJ, O’Keefe JH. Good Fats vs. Bad Fats: A Comparison of Fatty Acids in Promoting Insulin Resistance, Inflammation, and Obesity. Mo Med. 2017 Jul-Aug;114(4):303-307. PMID: 30228616; PMCID: PMC6140086.
2. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of available evidence from systematic reviews and meta-analyses. Nutrients. 2012 Dec 11;4(12):1989-2007. doi: 10.3390/nu4121989. PMID: 23363996; PMCID: PMC3546618.
3. Li Y, Hruby A, Bernstein AM, Ley SH, Wang DD, Chiuve SE, Sampson L, Rexrode KM, Rimm EB, Willett WC, Hu FB. Saturated fat compared with unsaturated fat and carbohydrate sources in relation to coronary heart disease risk: a prospective cohort study. J Am Coll Cardiol. 2015 Oct 6;66(14):1538-1548. doi: 10.1016/j.jacc.2015.07.055. PMID: 26429077; PMCID: PMC4593072.
4. Simopoulos AP. The importance of the omega-6/omega-3 essential fatty acid ratio. Biomed Pharmacologist. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
5. Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Diet J Acad Nutr. 2015 Feb;115(2):249-263. doi: 10.1016/j.jan.2014.10.022. PMID: 25636220.
6. Ali, Amanat & Devarajan, Sankar. (2017). Nutritional and Health Benefits of Rice Bran Oil. 10.1007/978-3-319-59011-0_9.
7. Raeisi-Dehkordi H, Amiri M, Humphries KH, Salehi-Abargouei A. The effect of canola oil on weight and body composition: a systematic review and meta-analysis of randomized controlled clinical trials. Adv Nutr. 2019 May 1;10(3):419-432. doi:10.1093/advances/nmy108. PMID: 30809634; PMCID: PMC6520036.
8. Hamidreza Raeisi-Dehkordi, Mohammad Mohammadi, Fatemeh Moghtaderi, Amin Salehi-Abargouei, Do sesame seeds and its products affect weight and body composition? A systematic review and meta-analysis of controlled clinical trials, Journal of Functional Foods, Volume 49,2018, Pages 324-332, ISSN 1756-4646
9. Tutunchi H, Ostadrahimi A, Saghafi-Asl M. The effects of diets enriched with monounsaturated oleic acid on the management and prevention of obesity: a systematic review of human intervention studies. Adv Nutr. 2020 Jul 1;11(4):864-877. doi: 10.1093/advances/nmaa013. PMID: 32135008; PMCID: PMC7360458.