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The Truth About Low-Calorie Cooking Oils

When it comes to cooking oils, many of us assume that there must be a low-calorie option out there. But the reality is, most oils have around 120 calories per tablespoon. In this article, we’ll explore the nutritional benefits of various oils and provide tips on how to manage your portions.

The Calorie Breakdown

Before we dive into the specifics, it’s essential to understand that cooking oil is a high-fat ingredient, containing more calories per gram (9 calories) compared to high-carb or high-protein foods (4 calories). However, this doesn’t mean oil is bad for you. Your body needs calories for energy!

Olive Oil: The Healthy Fat

Olive oil may not be low in calories, but it’s rich in monounsaturated fatty acids, a healthy fat that can help lower LDL cholesterol levels and reduce the risk of heart disease. Olive oil also adds vitamin E to your diet. When choosing between extra virgin and regular olive oil, keep in mind that regular olive oil is further processed, which can eliminate some vitamins and polyphenols.

Canola Oil: A Neutral Flavor

Canola oil has a similar calorie and fat content to olive oil but contains fewer saturated fats and more polyunsaturated fats. These essential fats provide omega-3 and omega-6 fatty acids, which your body needs but can’t produce itself. Canola oil is known for its neutral flavor and high smoke point, making it ideal for high-heat cooking.

Avocado Oil: Heart Healthy

Avocado oil, similar to actual avocados, adds heart-healthy fats to your diet in the form of mono and polyunsaturated fatty acids. Its nutrient breakdown is similar to olive oil, but with less saturated fat and vitamin E. Avocado oil has a mild, nutty flavor and a lower smoke point than other oils, making it suitable for higher-heat cooking.

Grapeseed Oil: A Neutral Flavor

Grapeseed oil has a similar calorie count to other oils and is higher in polyunsaturated fats compared to monounsaturated fats. It provides vitamin E and polyphenols, making it a great all-purpose oil for cooking. Grapeseed oil has a neutral flavor and a high smoke point, making it perfect for high-heat cooking.

Coconut Oil: The Lowest Calorie Option

Coconut oil is technically the lowest calorie oil, providing around 117 calories per tablespoon. Both refined and unrefined coconut oil have similar nutritional values, offering lauric acids, medium-chain triglycerides, and saturated and unsaturated fats. However, unrefined coconut oil may offer more vitamins and antioxidants.

Low-Calorie Cooking Oil Substitutes

If you’re looking for a low-calorie alternative, consider the following options:

• Chicken or veggie stock
• Oil spray or margarine
• Applesauce (for baking only)
• Vinegar

Portion Control: Tips to Avoid Using Too Much Cooking Oil

To avoid overusing cooking oil, try these tips:

• Brush your oil onto foods using an oil brush
• Create your own oil spray
• Use nonstick cookware
• Measure your oil using cups and spoons
• Roast instead of fry

Remember, while oils are high in calories, they’re not inherently unhealthy. By choosing the right oil for your cooking needs and managing your portions, you can enjoy the benefits of cooking oils without compromising your health goals.