For people with celiac disease, gluten contained in their foods can lead to serious health issues. However, the gluten-free products consumed are not only restricted to the foods but also cooking oils used to make the meals.
Gluten-free cooking oils come from many sources. Thus, checking the labels will be the best way to ensure that the cooking oil products you pick are entirely gluten-free.
What to Consider When Choosing Gluten-Free Cooking Oils
To find out what oil is gluten-free, some things need to be considered well before you start shopping. In doing this, you need to make sure that the gluten-free cooking oils are processed in a clean way and without cross-contamination.
Consider the Smoke Point
Generally speaking, the smoke point refers to the temperature at which the gluten-free cooking oils break down. Gluten-free cooking oils with a high smoke point will not lose their qualities when you use them for high-temperature cooking preparation such as stir-frying.
Avocado oil has 500 degrees of smoke point, while olive oil is 400 degrees, coconut oil is 350 degrees, grapeseed oil is 390 degrees, and canola oil has 400 degrees of the smoke point.
You need to keep in mind that gluten-free cooking oil should be treated as a good wine. In this way, you need to make sure that the cooking oils you are choosing should come in darkened glass bottles.
They will protect the oils from being rancid quickly and make them last for a longer period. Also, make sure that you avoid the cooking oils from direct sunlight and heat to retain their qualities.
Consider How They are Extracted
Next, make sure that you consider well how the gluten-free cooking oils are extracted from the nuts, seeds, or fruits. When the manufacturers use heat to extract the oils, the process will denature them and change the nutritional value.
This is just the same with the extraction process through expeller pressing that will later the value of oil nutrition.
Instead, just look for “cold-pressed” when you are buying gluten-free cooking oils to ensure that their nutrition values don’t change during the extraction process.
The Best Gluten-Free Cooking Oils to Buy
So, what oil is gluten-free? Well, most of the time, natural cooking oils naturally come from gluten-free sources. They can be derived from nuts, seeds, fruits, or vegetables.
Here are the 5 best gluten-free oils that you can add to your daily cooking ingredients.
Compared to all gluten-free cooking oils you can find in the market now, olive oil perhaps is the best. Not only that fats contained in olive oil are deemed one of the best on the planet.
Cooking oils derived from olives come with various health benefits, especially for the heart. They are rich in vitamin E, monounsaturated fats, and polyphenols. Gluten-free olive oil is also resistant to heat, thanks to monounsaturated fatty acids contained in the ingredient.
So, instead of using the oil only for dressing salads, you can use it for other cooking menus. However, you need to keep in mind that the flavor and fragrance of the olive oil might not resist long-term exposure and often transfer to the foods you are cooking.
Avocado oil is another best cooking oil to use for cooking if you are allergic to gluten. Originally derived from the pulp that surrounds avocado fruit’s pit, this oil option has a buttery texture and is also rich in vitamin E.
Avocado oil also contains monounsaturated, making it a healthy option for your heart. When using the avocado oil for salad dressing, the ingredient will provide you with better absorption of fat-soluble antioxidants like eye-protecting lutein and beta carotene.
With a smoke point of 500 degrees, avocado will work best for sauteing and frying. It will be perfect for chicken or shrimp. Avocado oil will also be a great option to take if you love the nutty flavor.
You can also get the health benefits of gluten-free oil in coconut oil. This oil option is also resistant to heat, thanks to its 90% content that is fat saturated.
This also means that coconut oil can endure 8 hours of continuous frying and you don’t need to worry that the oil will lose its quality because of that.
Since coconut oil is highly saturated, it has a very high smoke point. In this way, coconut oil will be perfect the most for high-heat cooking such as stir-frying.
Being derived from the dried meat of the coconut (coconut copra) this oil comes with a strong taste and smell of coconut.
Derived from the canola plant, this canola oil is natural gluten- and soya-free. You can use this oil option for a wide range of cooking and baking methods.
Canola oil will be an ideal option for grilling and sauteing since the ingredient is high-heat tolerant and can withstand high-temperature cooking.
This oil is not only healthy for its gluten-free reason but also omega-3 fatty acids and monounsaturated fats contained.
As the name suggests, grapeseed oil is made of pressed grape seeds. Not only perfect to be added to a gluten-free diet, but grapeseed oil also has health benefits.
It is rich in antioxidants, vitamin E, and a wide range of monounsaturated fats such as omega-9 fatty acids, and oleic acid. Grapeseed oil can also help you reduce sugar blood levels if you add it to foods with a high glycemic index such as white rice, potatoes, and refined bread.
You can also use grapeseed oil for hot food preparation such as stir-frying and grilling, thanks to its high smoke point.
Do the Cooking Oils Have Negative Effects on Your Health?
This is true that most cooking oils are made of seeds, vegetables, fruits, and nuts that contain fats, including gluten-free ones. But, bear in mind that not all fats are bad for your health.
For instance, the omega-3 fatty acids contained in the oil mentioned above come with the ability to control inflammation.
This will be helpful the most for people with celiac disease or those who need to follow a gluten-free diet. Because celiac disease often involves gut ailments and inflammation, using gluten-free oil that contains omega-3 acids will be very beneficial.