Healthy cooking oils and their nutritional benefits

Nutritionist Sarah Anzlovar highlights several oils beneficial for healthy cooking, focusing on those rich in unsaturated fatty acids. Key recommendations include olive oil, which is high in monounsaturated fats, vitamin E, and antioxidant polyphenols, and avocado oil, which offers a high smoke point and a neutral flavor suitable for various cooking methods.

Other notable options include safflower oil, which contains a combination of monounsaturated and polyunsaturated fats, and rapeseed oil, which is low in saturated fats. Safflower oil has been linked in studies to improvements in metabolic markers such as waist circumference and insulin resistance.

While olive oil is a staple of the Mediterranean diet and can promote satiety when paired with vegetables and legumes, it remains energy-dense. One tablespoon contains approximately 120 calories, meaning it should be consumed in moderation to support weight management goals through a balanced caloric deficit.