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Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.
1. Canola oil
Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.
You can use canola oil in saluting, as a marinade and even in low-temperature stir-frying. It has a bland flavour, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won’t interfere with the taste of your meal.
2. Olive oil
olive oil offers a very distinct flavour with plenty of heart-healthy ingredients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce the risk of cancer. It’s also rich in antioxidants and has a very long storage life.
Even though it can be used in cooking, it’s the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it at low to medium temperatures, making sure to avoid high heat.
Butter is one food that has been around for many, many years. Butter tastes good and offers sources of Vitamin A and other fat-soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.
You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.
When it comes to cooking oils, there are several brands at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food – which is where your cooking oil really takes centre stage.
These cooking oils mentioned above are not readily available in Nigeria and when they are available, they are quite expensive to buy.
Some affordable and readily available healthy cooking vegetable oil brands in Nigeria include: power cooking oil, Mamador cooking oil, king’s oil, Okhomu palm oil, Devon’s oil etc.