The variety of healthy cooking oils available in the market has increased with increased research and globalisation. It would boggle you down. The variety of oils may be intimidating. But each oil has its characteristics and specific purpose in cooking.
Some oils are good for dressing the salad, while some are good for frying, while some are good for garnishing. You should never store your healthy cooking oil near the cooking oven. Some varieties of coils can be rancid if exposed to light heat or oxygen.
You should store oils in a cool and dark place. The healthy cooking oil is an excellent quality with good flavour when used within a year of purchase.
The important point to look at while knowing about the oil is its smoke point. A smoke point or burning point of an oil is a temperature at which oil smokes up and loses its integrity.
If the oil reaches its smoke point, then it may release some chemicals and that would give your food a bitter flavour. The oil at its smoke point may also produce free radicals which can be harmful to the health. Here is a list of:
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Top 7 Healthiest Cooking Oil for You to Cook With
1. Olive Oil
Olive oil has a special place in the Mediterranean Diet. This diet is known for weight loss and lower disease risk with a longevity boost. It is said that olive oil has healthy monosaturated fatty acids and antioxidants. It is also said that olive oil reduces the risk of cardiovascular disease and stroke.
Extra virgin olive oils are cold-pressed oils, so the olives are never exposed to high temperatures during the pressing process, ensuring the best quality. It contains high levels of good fat, antioxidants, vitamins A and E, manganese, zinc, potassium, calcium, magnesium, phosphorus, niacin, and folic acid.
This is one of the healthy cooking oil, which has no calories. Hence it has excellent nutritional value. The smoke point of virgin oil is 325-375°F while refined oil is 465°F.
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2. Avocado Oil
Avocado oil is produced from the flesh of pressed avocados. This oil has a mild flavour and high smoke point. So, this is perfect for all types of cooking. Avocado oil has one of the highest levels of healthy monounsaturated fats and a low level of polyunsaturated fats.
The mild flavour is very versatile, making it perfect for baked goods. This is an expensive oil, but it is available in controlled-flow bottles to limit its usage.
Avocado oil has enormous health benefits which include a natural antibiotic, an antifungal and anti-inflammatory agent, protecting the liver and heart, reducing risks of cancers, and lowering LDL cholesterol (harmful) levels.
The fat content is low and mono-unsaturated, which means it is the right choice for reducing their total cholesterol levels as it lowers LDL cholesterol (bad) while increasing HDL cholesterol (right).
Avocado oil also protects the liver and heart from damage caused by high cholesterol levels. The smoke point of virgin oil is 375°F and refined oil is 520°F.
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3. Flaxseed Oil
Flaxseed oil has healthy omega-3 fatty acids. This oil is rich in omega-3 ALA, which is good for lowering lipid levels and reducing blood pressure in individuals with high cholesterol.
Flaxseed has abundant monounsaturated fats, and hence it needs to be refrigerated. It is very sensitive to heat as it can go rancid and oxidize quickly.
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Flaxseed oil has a slightly nutty flavour and is best for salad dressings. Because of its low smoke point, we do not use flaxseed oil for cooking.
Flaxseed oil can be spoiled quickly if not stored properly. It is one of the healthiest cooking oils and contains fatty acids similar to the saturated fats found in red meat.
While something commonly known is saturated fats to raise harmful cholesterol levels, flaxseed is beneficial because it prevents plaque formation, which clogs arteries and contributes to high blood pressure and other heart problems. The smoke point is 225°F.
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4. Peanut Oil
We have a variety of peanuts available. Hence, we have a variety of peanut oils available. We made peanut oil with a different technique.
It offers a range of flavours from mild and sweet to strong and nutty. Most of the peanut oil comprises monounsaturated fats. We traditionally used it in Asian dishes.
Peanut oil has a relatively high smoke point and is ideal for searing meats, grilling, roasting vegetables, and frying. It is one of the tastier cooking oils is a significant source of vitamin E and has one of the highest monounsaturated fat contents among cooking oils.
Peanut oil can help people lose weight, build muscle, heal faster, and many other usages. Your metabolism increases and your energy levels will be much higher after some days of peanut oil usage. The smoke point is 450°F.
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5. Sesame Oil
Sesame oil is rich in monounsaturated and polyunsaturated fats, but low in saturated fat. This oil contains sesamol and sesamin, which are powerful antioxidants.
Sesame oil might reduce blood pressure. Expeller-pressed is the best kind of sesame oil. We extracted the oil from the seeds at a cooler temperature we consider it cold-pressed.
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Toasted sesame oil involves seeds that are roasted beforehand, but the extraction process is the same. Sesame oil has the highest concentration of all fats’ natural minerals and vitamins.
This oil contains high levels of polyunsaturated fatty acids, which are highly beneficial to your heart.
It’s the same fatty acids found in olive oil. It has a smoke point of 450°F.
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6. Coconut Oil
Coconut oil is made by pressing fresh coconut meat or dried coconut meat depending on the type. This oil is firm at room temperature because contains 90% saturated fat and is a rich natural source of medium-chain triglycerides.
Some say that it can raise the good HDL cholesterol, while others say that it can raise the bad LDL cholesterol and triglycerides.
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Although much like olive oil, it does not possess the antioxidant properties found in olive oil, nor does it cause a particular health problem like smoking does.
Coconut oil is high in saturated fat, but the good news is that saturated fat does not raise bad cholesterol or contribute to cardiovascular disease.
The smoke point for extra Virgin or Unrefined is 350°F and for refined is 450°F.
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7. Canola Oil
Canola oil is made from rapeseed and has a high smoke point. We can use it in a variety of ways in the kitchen, which is why it’s often a staple in most homes. This budget-friendly choice is low in saturated fat and relatively high in monounsaturated fat.
The only issue is that canola oil is highly processed, so looking for cold-pressed and a good quality brand is key. The benefits of canola oil go far. The smoke point is 400°F.
We have listed some healthy cooking oils with an extraction process. But some studies also say that the best way for oils is to use them alternatingly and as per the cooking.
We know you are a smart reader and would make the best choice for your health.
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Healthy Cooking Oil: FAQ
Which Oil is Healthy For Cooking
There is plenty of Healthy oil for cooking like Rice Bran Oil, Sesame Oil and Peanut Oil. But the important point to look at while knowing about the oil is its smoke point. A smoke point or burning point of an oil is a temperature at which oil smokes up and loses its integrity.
Is Cooking With Olive Oil Healthy
Olive oil has a special place in the Mediterranean Diet. This diet is known for weight loss and lower disease risk with a longevity boost. This is one of the healthy cooking oil, which has no calories. Hence it has excellent nutritional value. The smoke point of virgin oil is 325-375°F while refined oil is 465°F.
Is Cooking With Coconut Oil Healthy
Coconut oil is high in saturated fat, but the good news is that saturated fat does not raise bad cholesterol or contribute to cardiovascular disease.
Are Potato Chips Cooked in Avocado Oil Healthy
Avocado oil has enormous health benefits which include a natural antibiotic, an antifungal and anti-inflammatory agent, protecting the liver and heart, reducing risks of cancers, and lowering LDL cholesterol (harmful) levels. So expert says that Avocado Oil provides healthier Chips.
Is It Healthy to Cook With Extra Virgin Olive Oil
Extra virgin olive oils are cold-pressed oils, so the olives are never exposed to high temperatures during the pressing process, ensuring the best quality. It contains high levels of good fat, antioxidants, vitamins A and E, manganese, zinc, potassium, calcium, magnesium, phosphorus, niacin, and folic acid.
Is It Healthy to Reuse Cooking Oil
Reusing cooking oil for cooking food can lead to increased free radicals in the body. This makes our body prone, the root cause of most diseases like obesity, heart disease and diabetes.
Which Oil is Healthy For Cooking in India
In India, we use oil for different types of cooking. So, it depends on the type of cooking. Like,
1. Rice Bran Oil, Coconut Oil, Peanut Oil, Mustard Oil, Groundnut Oil – For Deep Fried Cooking
2. Olive Oil – Sautéing Cooking & Salads
Is Avocado Oil Healthy to Cook With
Avocado oil has enormous health benefits which include a natural antibiotic, an antifungal and anti-inflammatory agent, protecting the liver and heart, reducing risks of cancers, and lowering LDL cholesterol (harmful) levels.
Avocado oil also protects the liver and heart from damage caused by high cholesterol levels.
Is Canola Oil Healthy to Cook With
Canola Oil is considered a healthy oil because of Saturated fat (7%) and High Monounsaturated fat (63%).
Is Cooking with Butter is Healthier than Oil
Butter contains saturated fats in the form of milk protein and butterfat. These are healthy in comparison to poly-unsaturated fats in oils. Polyunsaturated fats are considered unwanted fats. So, we can say that cooking with butter is healthier than cooking with oils.
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