An important step in the process of preparing delicious and healthy food is choosing the right cooking oil. Be it deep-fried snacks or stir-fried veggies, your cooking oil can potentially enhance the taste of everything you make.
But how do you choose the healthiest cooking oil for your daily cooking?
Well, that mostly depends on your nutrition requirements and cooking style.
However, one thing which you must consider while choosing cooking oil is its smoke point. That’s because when oil is heated beyond its smoke point, it loses several nutrients and may even form harmful compounds.
This is why not all cooking oils are suitable for high-heat cooking techniques.
For instance, mustard oil and sunflower oil have high smoke points and can be used for deep frying. On the other hand, sesame oil and canola oil are best suited for cooking methods that do not involve high heat levels.
Since most Indian cooking involves high-heat techniques methods, oils with high smoke points are most suitable for the Indian kitchen.
A experts also recommend using a mix of different cooking oils instead of sticking to just one.
The composition of fats (polyunsaturated, monounsaturated and saturated) varies in different oils. Changing or rotating the cooking oils may help make sure the body gets the different essential fatty acids it requires.
There are dozens of cooking oils out there for you to choose from.
Here are 10 healthiest cooking oils that you may consider including in your diet.
1. Mustard Oil
Widely used in the northern parts of the country, this oil has an (almost) ideal fat composition. It is said to promote blood circulation. It is rich in monounsaturated fatty acids, which means it could be beneficial for cardiovascular health.
Mustard oil contains allyl isothiocyanate, a compound that could prove to be useful in reducing inflammation.
It also possesses anti-bacterial, antifungal and antiviral properties. Its anti-infective properties might be effective in fighting against infections (including digestive tract infections).
Mustard oil is commonly used as a stimulant to promote digestion.
2. Desi Ghee
Popularly used in Indian kitchens, desi ghee may prove to be great for your health if used wisely. It contains several nutrients, offers anti-inflammatory properties and may promote heart health.
Paired with an active lifestyle, desi ghee may actually help in weight loss! It is rich in amino acids, which aid in mobilizing fats. This makes it a suitable option for diet-conscious people.
Moreover, this wonderful ingredient also promotes digestion, improves brain functioning, and builds up bone strength and boosts energy levels.
3. Olive Oil
Another popular option in the list of healthiest cooking oils is olive oil.
The predominant fatty acid found in this oil is oleic acid, which is a monounsaturated fat. It makes up about 73% of the oil content. Studies suggest that oleic acid is effective in reducing inflammation. It is also believed to have beneficial effects on the genes linked to cancer.
Being rich in monounsaturated fats also means that olive oil is good for heart health.
Olive oil comes packed with powerful antioxidants and may help in reducing the risk of chronic ailments.
These antioxidants are effective in fighting inflammation. They help in protecting the blood cholesterol from oxidation.
The anti-inflammatory effects of olive oil are a major reason why this ingredient offers so many health benefits.
Olive oil may also be effective in lowering the risk of type 2 diabetes and Alzheimer’s. It may also help in reducing swelling and joint pain from rheumatoid arthritis.
However, this oil may not be the best choice for high-heat cooking techniques.
There are several olive oil varieties available in the market, but the extra virgin olive oil is believed to be the healthiest one.
4. Coconut Oil
Coconut oil is popularly used for cooking in the southern parts of India.
This oil contains easily digestible medium-chain fatty acids that help boost metabolism.
The unique combination of fatty acids in this superfood offers several health benefits such as boosting fat loss and promoting heart health and brain function.
These fatty acids also raise high-density lipoprotein or good cholesterol in the blood, which may aid in bringing down the risk of heart disease.
About 50% of fatty acids in coconut is made up of lauric acid. When lauric acid is digested by the body, it leads to the formation of monolaurin. Monolaurin, as well as lauric acid, is effective in killing harmful pathogens like fungi, viruses and bacteria.
Since it has a high smoke point, coconut oil is suitable for high-temperature cooking.
5. Sesame Oil
Packed with restorative properties, sesame oil is another healthy option you may consider using. It is believed to be effective in bringing down circulatory strain.
It comes with 82% unsaturated fat, which makes this oil good for heart health. Apparently, 100 grams of sesame oil contains 42 grams polyunsaturated fats, 40 grams monounsaturated fats and around 14 grams saturated fats.
It also offers anti-inflammatory properties and supports healthy blood sugar regulation (hence, it may help control blood sugar).
Sesame seeds contain various vitamins and minerals including calcium, copper, zinc, iron and magnesium. Although some amount of nutrients is lost during the extraction process, sesame oil still retains several benefits.
This oil also contains two powerful antioxidants, sesamol and sesaminol, that may have some health benefits.
Light sesame oil, which is obtained from ripened sesame seeds, can be used for deep frying. On the other hand, dark sesame oil, obtained from roasted sesame seeds is used for stir-frying or making pickles.
Sesame oil has a relatively low smoke point. This is the reason why it isn’t popularly used in Indian cooking, which often involves the use of high heat.
6. Groundnut Oil
Ground oil is rich in monounsaturated fats (50%) and polyunsaturated fats (30%) and has a lower percentage of saturated fats (20%).
Being rich in MUFA and PUFA, this oil may prove to be beneficial in lowering LDL cholesterol and reducing the risk of heart disease.
It is also known to be a good source of Vitamin E, an antioxidant that offers several health benefits. For instance, it protects the body from free radical damage and brings down the risk of cardiovascular ailments.
A single spoon of groundnut oil contains 11% of the recommended daily Vitamin E intake.
Groundnut oil may also help in improving insulin sensitivity and bringing down blood sugar level in diabetic people.
7. Soyabean Oil
Soyabean oil is beneficial for health as it is high in monounsaturated and polyunsaturated fats.
It also has omega 3 unsaturated fats and is low in immersed fats. This is why it may help in reducing the risk of cardiovascular ailments.
Being rich in vitamin K, it may help promote bone health.
It has a high smoke point and can be used for a variety of cooking methods.
8. Rice Bran Oil
Over the last few tears, rice bran oil has gained a lot of popularity as a healthy cooking oil option in India. This oil is rich in monounsaturated fatty acids and has a decent amount of polyunsaturated fatty acids.
It also contains oryzanol, a component that can be effective in reducing cholesterol and is good for your heart.
It is also a good source of several important nutrients including Vitamin E, which is associated with blood vessel health and immune function.
It may be effective in improving insulin resistance and thus support healthy levels of blood sugar.
Moreover, rice bran oil boasts of anti-inflammatory and antioxidant effects owing to the presence of several active compounds such as oryzanol and tocotrienols.
Its high smoke point makes it fit for high-heat cooking.
9. Canola Oil
This oil has a low saturated fat content and is high in healthy unsaturated fats.
Other than being rich in vitamins (K and E), omega-3 fatty acids, alpha-linolenic acid (ALA) and plant sterols, canola oil is also cholesterol-free. This makes it a heart-friendly cooking oil that aids in reducing inflammation and blood pressure.
Its medium smoke point makes canola oil suitable for cooking methods like baking, sauteing and stir-frying.
10. Sunflower oil
Sunflower oil contains an array of nutrients. It is rich in polyunsaturated fats and vitamin A and E.
This oil can help control cholesterol levels in the body and promote heart health.
Speaking of its health benefits, sunflower oil may be effective in strengthening the immune system, fighting free radicals and supporting proper nervous system functioning. It acts as an energy booster and also supports digestion.
It has a high smoke point and is commonly used for frying purposes.
These 10 healthiest cooking oils contain various nutrients that may be beneficial for your health. But remember, moderation is the key.
No matter which oil you choose, limiting your daily intake of cooking oil is important to stay healthy and fit.
Leave a Reply