Is it harmful to cook with oil?

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Well, is it? As someone who literally buys oil by the gallon, I say no, as long as you use the right kind of oil. Many oils contain good fats, which our bodies need to function properly, but other oils contain damaged fats, which can harm your health and cause a lot of problems.

The words hydrogenated, or partially hydrogenated, are code for trans fat. Unless you've been living under a rock, you know that trans fats are terrible for you. Even if a label claims a product contains no trans fats, look at the ingredients label. If you see the word hydrogenated, there are trans fats in the product. The manufacturer is able to advertise the product as trans fat free because, according to federal regulations, if a product contains less than a certain amount of trans fats per serving, it can claim to be trans fat free. To make their products seem healthier, manufacturers simply change the serving sizes so that the amount of trans fats stays under the minimum, per serving. Always read the ingredients.

But what about the oils you buy and use in your own recipes? There are so many different kinds, and many of them are wonderful, and provide the good fats your body needs, along with the taste and other qualities your recipes need.

Because this is a blog about eating healthy on a budget, I'm going to recommend 3 budget friendly oils that I use in my own kitchen. These are not the only acceptable oils, but they are easy to find, not overly expensive, and good for you.

1. Olive oil: This is the oil I buy by the gallon. I use it literally every day. I even have a reusable sprayer that I pour olive oil into for spraying pans. Olive oil is best used when cooking over medium low heat. On my stove, that means I have to stay under the halfway mark on the temperature dial. If your olive oil begins to smoke, it has gone rancid. It is no longer the healthy oil you're expecting it to be. Keep the temperature low, and you'll have a winner!

2. Grapeseed oil: This oil has a higher smoke point, meaning you can cook it over medium heat without it smoking and turning rancid. It's also a great oil to use in baking recipes. I like to make muffins and breads with it. You can find grapeseed oil at a reasonable price, but just like a lot of other things, you have to pay attention. Some stores charge a lot more for it than others. Trader Joe's sells it for a reasonable price, but I've also found it at Wal Mart for even less.

3. Coconut oil: This oil has the highest smoke point out of the three I use. It's great for stir-frying vegetables on high heat. It can also be expensive, if you're not careful. The best way to buy coconut oil is in bulk, from places like http://www.somethingbetternaturalfoods.com/ to get a great price per pound.

Avoid oils like safflower, vegetable, rapeseed, and canola. Even if they claim to be heart healthy, they're full of damaged fats.