THE 10 BEST COOKING OILS

The 10 best cooking oils listed below have health benefits such as containing Omega 3 oils (good for your heart), low saturation (polyunsaturated), and monounsaturated oils (helps fight cholesterol.)  Here is a list of the 10 best oils and their main important characteristics. Before you spend a lot of money on any one oil, you should consider what you are going to use that oil for. If you are going to do cooking at high temperatures you need to check the smoke temperature of the oil, and if you are going to also use it in salads or deserts you will want to know how it tastes. You may find that you need to use different oils for different purposes. For example, I like olive oil for salads, but it is not the best for high temperature cooking. Another thing to consider is whether you need the Omega 3s oils or the monounsaturated oils for your diet. One idea I have is to mix an Omega 3 containing oil with an oil that contains monounsaturated oil. Here is the list:

Name of oil , Main characteristic , Smoke degrees F

Walnut , Omega 3s , 400

Flaxseed , Omega 3s , 225

Canola ,  Monounsaturated , 425

Olive ,   Monounsaturated ,  325

Peanut , Monounsaturated ,  350

Almond , Monounsaturated  , 495

Avocado , Monounsaturated , 510

Safflower , Polyunsaturated  ,  450

Sunflower , Polyunsaturated ,  460

Grapeseed , Polyunsaturated , 420

HEALTH BENEFITS OF OLIVE OIL

What is the chief benefit of olive oil? Olive oil contains monounsaturated fat which helps reduce the amount of low-density lipoprotein (LDL) or "bad" cholesterol in your blood. The opposite is true of animal fast such as butter, lard, saturated fats, tropical oils, and partially hydrogenated oil also know as trans-fats which increase LDL and could cause damage to your heart. Virgin or "extra virgin" olive oil also contains the most poly phenols which are powerful antioxidants. For salads, most people enjoy the virgin oil for the olive taste, but you can also use the lighter olive oil, which has no strong taste and makes a good oil for frying foods instead of butter or other animal and vegetable fats. One thing to note about some so-called extra virgin olive oils, I have noticed that cheaper brands have a bitter taste and will even give you a burning sensation in your mouth if you taste it pure. I actually prefer a non-virgin oil which is lighter than virgin but still has the olive taste and is smooth to the taste. Start substituting this oil in your cooking and salads for better health of your heart and circulatory system.

WHATS GOOD ABOUT BANANAS?

A lot of people think that bananas cause you to get fat, but really they have a glycemic index of only 12 which is low enough to be considered as a food that can be eaten daily in a balanced diet. Here are some facts about bananas that cover their major good characteristics:

0 gms fat
0 gms cholesterol
110 calories per average size banana
400 mg potassium, 10% of daily requirement
4 gms of fiber, 16% of daily requirement
14.8 gms of sugar
Vitamin C, 16% of daily requirement
Vitamin B6, 20% of daily requirement
10.6 mg of tryptophan
24 gms of carbohydrate

From the above data we can see that a banana is a good source of energy, fiber, and carbohydrates. A good time to eat one is with your breakfast in the morning, or just make it your breakfast and you will feel great.
According to medical reports bananas are also thought to be good for your heart, nerves, kidneys, bones, and blood. Bananas are often recommended for people who are having muscle cramps which is helped by the extra potassium. Potassium is needed by your nerves for their basic function in addition to sodium. Potassium and sodium must be in the proper balance for your nerves to function well. The high fiber content will help with bowel health. With one banana you get a good start on your daily requirements for Vitamin C and B6. The 24 gms of carbohydrate gives you extended energy throughout the day. Your body is mostly carbohydrate so you need it in your daily diet. The tryptophan content is not very high but it helps to create serotonin which is necessary for sleep and helps to calm nerves. Bananas are especially good for children to provide energy at school and for physical activity. Of course, like any food, too much is not good. You can eat one or two a day, depending on whether you are eating them for energy or for a medical condition for that your doctor has recommended them to you for. Finally, one of the best things about bananas is that they are an inexpensive food, readily available. One thing to be aware of is that most bananas are grown in the jungles and are sometimes heavily sprayed with insecticides, so you should wash your hands after handling them and removing the peel (don't eat the peelings.) All in all, I think that a banana is a good choice to help fill your daily fruit requirement without raising your blood sugar level to any great degree.

BLUEBERRIES - WHY THEY ARE GOOD FOR YOU

A recent University of Michigan study indicates that blueberries have very good health benefits. Here is a brief summary of the study suggests. The most important benefit of blueberries is that they have  the highest concentration of anti-oxidants of any fresh fruit. Reduces the risk of cardiovascular disease and metabolic syndrome.

Here is the list of the main benefits:

1. Neutralizes free radicals that can cause aging and disease.
2. Reduces triglycerides and is thought to reduce belly fat as a result.
3. Lowers cholesterol.
4. Improves fasting glucose level.
5. Improves insulin sensitivity (helps prevent the body from becoming insulin resistant which would raise the likelihood of diabetes.)
6. Ppromotes urinary health.
7. Preserves good vision.
8. Helps memory and brain health.
9. High in minerals and vitamins A, B, C, and E.
10. High in fiber content helping with constipation, digestion, colon cancer.

And finally, the best thing of all is that they are delicious to eat anytime. By the way, Ocean Spray has a "diet" blueberry juice that is low calorie, very tasty, and not very expensive.