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Eating healthy foods, exercising regularly, or even walking for at least 30 minutes daily can help you lose weight. We are sure that you must be exercising regularly and following a healthy diet, but do you also pay attention to the oil you use for cooking? If not, then it’s time you do because the oil that you use also plays a crucial role in your weight loss goals. Oil is an important source of fat in your diet. It contains both saturated and unsaturated fats. While saturated fats are bad for health, unsaturated fats are not. They are very good for your health as these fats do not elevate the cholesterol levels and help in the proper functioning of the body. So, read this article to find out which oils you should use.
Cooking Oils That Help in Weight Loss
Before we take a look at some healthy cooking oils that aid in weight loss, you must understand that not all saturated fats increase cholesterol levels. Oils like palm oil and coconut oil contain saturated fats, and they actually help lower cholesterol levels. Let’s begin now.
1. Olive Oil
Olive oil is one of the best cooking oils for weight loss. It is enriched with healthy fats and is known to prevent cardiovascular ailments and cancer. Olive oil is rich in monounsaturated fats, a type of fat which helps lower cholesterol levels. Extra virgin olive oil can reduce the risk of breast cancer and it is perhaps the best oils for weight loss.
2. Coconut Oil
Mostly used in south India to cook food, coconut oil is another great option. It is extracted from the coconut kernel, and it contains saturated fats. But the saturated fats in coconut oil are healthy. Coconut oil contains medium-chain triglycerides that help in weight loss. However, you should opt for extra virgin coconut oil for best results. It is one of the healthiest options out there which can help reduce abdominal fat.
3. Peanut Oil
Peanut oil contains oleic acid, a monounsaturated fat which helps in weight loss by suppressing the appetite. Peanut oil has a high smoking point and is one of the best options when it comes to frying, or cooking in woks and pans.
4. Rice Bran Oil
Extracted from risk husk, rice bran oil is a rich source of Vitamin E. It also contains an antioxidant called y-oryzanol. Rice bran oil is rich in monounsaturated fatty acids, which can help in lowering cholesterol levels. Rice bran oil helps in weight loss and can reduce the risks associated with cardiovascular diseases.
5. Avocado Oil
Enriched with healthy monounsaturated fats that are healthy for your heart, this oil promotes weight loss by warding off hunger. Avocado oil is also known to improve cholesterol levels. It contains potassium and Vitamin B. You can use avocado oil in salads. It can also be drizzled over homemade pizza, fish, and bread. Do you know avocado is the oil recommended for people following the Paleo diet.
6. Almond Oil
Though a little high in calorie as compared to the other oils mentioned here, almond oil when consumed in moderation can help reduce weight. Make sure to use unrefined almond oil, as the refined counterpart lacks nutrients. Unrefined almond oil is high in nutrients. It contains monounsaturated fats and less of saturated fat. You can use almond oil for baking muffins and cakes. It is enriched with antioxidants and can keep your heart healthy.
7. Canola Oil
Low in saturated fat, canola oil will serve as a great replacement for any unhealthy oil. Canola oil when used in place of saturated fat can reduce the risk of cardiovascular diseases. Having a higher smoke point compared to olive oil, canola oil can be used for high-temperature cooking. It does not have much of a taste or flavour. So, avoid using it for salad dressing.
8. Sesame Oil
Sesame oil is often used in Indian, Asian, and Middle Eastern cooking. It helps in maintaining a healthy blood pressure level and reducing body mass and body weight. Sesame oil contains polyunsaturated fatty acids that influence the levels of leptin in the body, a hormone that reduces fat deposition and appetite. Consumption of sesame oil reduces BMI, weight circumference, and body weight. It also improves cholesterol and blood pressure levels.
9. Flaxseed Oil
Flaxseed oil contains alpha-linolenic acid, an omega-3 fatty acid. This is one dietary omega-3 fatty acid that the human body cannot make on its own. It helps maintain healthy body weight by controlling hunger. Flaxseed oil also reduces the risk of cancer and inflammation. However, do not use flaxseed oil for cooking. Use it in salads.
10. Walnut Oil
With a nutty and roasted flavour, walnut oil is another oil that aids in weight loss. Polyunsaturated fatty acids present in this oil improves the metabolic rate and help burn calories. Walnut oil also helps lower blood pressure and stress. However, this oil too should not be used for high-temperature cooking. It is best used for salad dressing.
11. Grapeseed Oil
Grapeseed oil is one of the healthiest cooking oils for weight loss. It has a high smoke point, making it a good choice for high flame cooking. It can also be used for salad dressing or for adding it to roasted veggies, fish etc.
Which Cooking Oils Should be Avoided While Trying to Lose Weight?
Oils that you need to use with caution while losing weight are:
1. Palm Oil
High in saturated fat, palm oil should be avoided, more so if you are suffering from heart disease.
2. Hydrogenated Oils
Made from cottonseed or soybean, these oils contain trans fat. Trans fat is bad for health and leads to increase in body mass.
3. Sunflower Oil
High in calorie content, sunflower oil will not help in your weight loss journey.
1. How Much Cooking Oil Should I Use Daily?
A healthy diet contains 20-30% fat. Limit your oil consumption to less than 20 g for best results when trying to lose weight.
For best results, consume olive oil and coconut oil for weight loss as they are processed naturally. Other oils should be used in moderation. Also, remember that organic oils are the best option if you are trying to lose weight.