Olive oil
Extra virgin olive oil is the pick
of the oils in terms of health and
taste. Made from pressing whole
olives, there are two main types
used for cooking – ‘extra virgin’,
which comes from the first
pressing of the olives, and
regular or light olive oil which
is chemically extracted. Both
are high in monounsaturated
fat but extra virgin is rich in
antioxidants and phytochemicals
that protect against an array of
chronic diseases.
Olive oil is one of the key
components of a Mediterranean
diet, which has been associated
with a range of health benefits,
including a lower risk of
type 2 diabetes.
BEST USE As the king of olive oils,
extra virgin is perfect for drizzling
over salads, using in marinades
and for general cooking. It’s full
of antioxidants that provide
nutritional benefits. If you’re
not keen on the flavour, use
light or pure olive oil.
be used for high-heat cooking
such as deep frying and baking.Rice bran oil
Extracted from the outer layer
of the rice grain, this oil contains
mostly monounsaturated and
polyunsaturated fats. Although
it’s higher in saturated fat than
most other vegetable oils, it’s
also a rich source of vitamin E
and contains oryzanol, a plant
sterol that helps to block
cholesterol absorption.
BEST USE Works well for pan
frying and roasting and as a
mild-tasting substitute for olive oil.Sunflower oil
Rich in polyunsaturated fats and
vitamin E. A high-oleic version
is also available, made from
seeds naturally bred to have
more monounsaturated fat.
BEST USE Virtually flavourless,
and can be used for low- and
high-heat cooking.Grapeseed oil
Grape seeds left over from
wine-making are pressed to
create an oil that is high in
polyunsaturated fat and
vitamin E (good for skin).
BEST USE A good multi-purpose
oil with a neutral flavour and
medium to high smoke point.Peanut oil
Common in Asian cooking,
peanut oil comes from steam-
cooked peanuts and is rich in
both monounsaturated and
polyunsaturated fats. However,
it does contain more saturated
fat than most other oils.
BEST USE A high smoke
point means it works well
in Asian stir-fries. ➤Health (^)
OR HYPE?
Did you know?
Light or extra light means
the oil is lighter in colour
and/or flavour and not
lower in fat or kilojoules.
Despite the claims there’s
little evidence to support
the health benefits of
coconut oil. Unlike other
vegetable oils, coconut
oil is high in saturated
fat, which can worsen
insulin resistance and may
increase heart disease
risk. While the types of
saturated fat in coconut
oil don’t seem to have
the same negative effect
on blood fats as other
foods like animal fats
and butter, choosing
a monounsaturated
or polyunsaturated oil
provides greater health
benefits. By all means,
use small amounts for
the flavour in curries or
stir-fries, but don’t make
this your everyday oil.
Canola oil
Versatile and neutral in flavour,
this common oil is chemically
extracted from the seeds of the
rapeseed plant. It’s high in
monounsaturated fat, low in
saturated fat and a good source
of omega-3 (beneficial for your
skin, eyes and heart).
BEST USE This economical oil can
diabetic living JULY/AUGUST 2017 131
LIVING well