Cooking oil is a staple of dishes. It may be frying, sauteing, baking, dressings, and whatnot. It is very much important to choose the best oil for preparing a meal as it can affect the taste of your dishes. Cooking oil largely depends on its smoke point. Whenever you are cooking in a high flame, you need to choose the oil that can resist the heat. If the oil crosses its smoke point, then it can harm the flavor even if its nutrients can degrade.
You must be wondering which is the best cooking oil. You should try to maintain a healthy life. Each cooking oil has different unique health benefits. Let’s consider reading ‘The Big Book of Healthy Cooking Oils’ written by Lisa Howard, it will surely help you to choose the best option.
Most nutritionists and cooking experts suggest cooking and eating Olive Oil, the most versatile and flavorful cooking oil. This natural oil is extracted from olives and is considered one of the healthiest oils as long as it’s unrefined and over-processed. Research says that extra virgin olive oil contains a high amount of monounsaturated fats and polyunsaturated fatty acids, which is perfect for a healthy heart. Its Omega-3 and Omega-6 fatty acid contents help to maintain good cholesterol levels and improve brain health.
Compared to other available cooking oils, it has a much lower smoke point and can be burned at a lower temperature. So, it is better to use in low and medium-heat cooking. Save this staple oil for salad dressing, dipping, baking, marinating, and more.
Consume it in your daily diet to increase your metabolism rate and cut a few inches from your waistline.
|Standards||Nutritional Value per 224 g Serving|
|Dietary Fiber||0 g|
|Vitamin E||32.14 mg|
|Vitamin K||134.8 mcg|
• Studies show that extra-virgin olive oil is a healthy choice for diet. Its natural yet powerful anti-oxidant property lowers the risk of chronic diseases and heart disorders.
• Its strong anti-inflammatory property reduces the chances of obesity, type 2 diabetes, arthritis, Alzheimer’s, obesity, and more.
• Researchers believe that unrefined olive oil can fight against cancer cells effectively.
Rice Bran Oil:
Rice Bran Oil is the most commonly used cooking oil in Asian kitchens, especially in India, China and Japan. It is a cholesterol-friendly natural oil, extracted from the outer layer of the rice grain, like rice bran.
It is a great source of essential nutrients, like unsaturated fat and Vitamin E, which helps to maintain the body’s blood sugar level, even controlling insulin resistance power.
It has a high heating point that makes the oil ideal for frying, dressing, baking, even you can use it in soup. Its mild earthy flavor can make your dish tastier.
|Standards||Nutritional Value per 118 g Serving|
|Dietary Fiber||25 g|
|Vitamin E||5.81 mg|
|Vitamin K||2.2 mcg|
Use this healthy oil in your regular diet and cooking and enjoy its below-mentioned impressive health benefits:
• According to a study, rice bran oil helps to reduce the body’s blood sugar level and significantly lower bad cholesterol (LDL) levels while boosting good cholesterol or (HDL) levels.
• Its antioxidant and anti-inflammatory properties help to reduce the risk of heart diseases.
• It supports healthy skin. Using cream or gel containing rice bran extract offer younger-looking skin. Reduce skin allergies, rashes, and more.
In the last few years, Coconut oil has earned immense popularity and is used as a perfect ingredient for diet, skin and hair care products, and more.
According to American Heart Association experts, coconut oil is high in saturated fat which becomes a healthier diet option as it lowers the body’s bad cholesterol level and improves lipid profiles.
It is rich in essential nutrients, like Vitamin E and Polyphenol that improve metabolism rate and cognitive powers.
Its moderate-heating point makes the oil perfect for cooking, roasting, and sautéing. You can mix this extra-virgin coconut oil in your baking items, even in your morning brew coffee to boost your energy level.
|Standards||Nutritional Value per 100g Serving|
|Vitamin K||0.5 mcg|
|Vitamin E||0.09 mg|
Coconut oil has potential benefits to treat different health disorders:
• Research shows that this oil is a natural source of lauric acid, which helps to improve the body’s metabolism rate and thus contributes to weight loss.
• It acts as an effective moisturizer to treat your dry skin issues. Its protein content can improve your hair, nail, and teeth health.
• Consuming coconut oil daily can help to reduce the chances of Alzheimer’s disorder.
• This cooking oil can boost the body’s good cholesterol level, which helps to reduce the risks of stroke and any other heart disorders.
Canola oil is another form of vegetable oil, extracted from the Canola plant. Crushed canola seeds are finely processed to extract the oil. It is considered one of the healthiest cooking oils, ideal for healthy food processing.
Due to its high boiling point, it is preferred for high heating, like frying, roasting, marinating. You can use this oil for baking and salad dressings.
|Standards||Nutritional Value per 14g Serving|
|Vitamin K||10.0 mcg|
|Vitamin E||2.44 mg|
Research says that canola oil is rich in omega-6 and omega-3 fatty acids, which can lead to inflammation and may have negative health impacts. Consuming this oil in high amounts can cause memory loss. But using this as a low quantity in your diet offers positive health benefits.
• Canola oil is recognized as heart-smart oil. Its low glycemic index helps to improve blood cholesterol and blood sugar level.
• Using this oil for cooking may reduce the risks of heart diseases.
• It contains alpha-linolenic acid (ALA), an essential Omega-3 fatty acid content that helps in weight management.
Sunflower Oil comes from the seeds of the World’s prettiest flowers. It is one of the cheapest essential cooking oils, regularly used in our households. Its high smoke point makes this oil great for searing, sautéing, and frying chicken, fish, and regular veg dishes. One tablespoon of sunflower oil packs almost 28% of your daily recommended intake of essential nutrients like it is high in vitamin E. It contains PUFAs and MUFAs and its high saturated fat content can promote a healthy heart. It is rich in Omega-6 fatty acid, which is important for your body. But you know, Omega-6 is considered pro-inflammatory, so consuming this oil on a daily basis can cause excess inflammation in your body.Sunflower Oil comes from the seeds of the World’s prettiest flowers. It is one of the cheapest essential cooking oils, regularly used in our households. Its high smoke point makes this oil great for searing, sautéing, and frying chicken, fish, and regular veg dishes. One tablespoon of sunflower oil packs almost 28% of your daily recommended intake of essential nutrients like it is high in vitamin E. It contains PUFAs and MUFAs and its high saturated fat content can promote a healthy heart. It is rich in Omega-6 fatty acid, which is important for your body. But you know, Omega-6 is considered pro-inflammatory, so consuming this oil on a daily basis can cause excess inflammation in your body.
|Standards||Nutritional Value per 100g Serving|
|Vitamin E||41.08 mg|
Add sunflower oil to your daily diet to enjoy its amazing health benefits:
• Its rich oleic-acid content can control the body’s bad cholesterol level. Even it hes to prevent atherosclerosis and cardiovascular disorders.
• It is high in vitamin E, which protects your skin from acne, blemishes, wrinkles and deep moisturizes your skin.
• Its anti-inflammatory property helps to reduce the chances of arthritis.
• Its essential fatty acid content not only boost your immunity level but also reduce the chances of cancer.
When it comes to the different cooking oil varieties available in the market, you might get confused. All cooking oils have a different shelf life, different nutrient profiles and can be used at different temperatures. So, what do you think? Which oil is great for you? Well, it largely depends on what type of cooking you are doing.
In this article, we have listed some of the most commonly used cooking oils, with nutritional values and health benefits. Go through it and figure out which types of oil you should use to make your daily meals.