10 best Cooking Oils you should incorporate in your Food Today!
India has diverse geographical and weather conditions and due to its diverse nature the crops we grow vary every few kilometres. The reason being the presence or abundance of water, the nature of soil etc.
The culture and the type of food we consume also vary with each passing city. In India, since time immemorial oil has been an important part of our food. The type of oil we use largely depends on our geographical condition. In Kerala, it’s coconut oil. In Andhra Pradesh, it’s sesame. Central India and Gujarat people are dependent on Groundnut oil.
Different types of oils blend perfectly with different food style and cooking habits. However, picking up the correct type of oil is getting increasingly difficult as newly refined oils make their way onto shelves everyday.
Choosing a healthy combination of refined oils can spare you the risk of heart diseases, cholesterol, diabetes etc. So if you are wondering, which is the best suitable oil, we made a list of 10 best cooking oils for you to choose from.
- Sunflower Oil – Extracted from Sunflower seeds, Sunflower oil is a good source of Vitamin E. It is rich in certain phytochemicals like choline and phenolic acid that are beneficial to prevent cardiovascular diseases. The polyunsaturated fats in it help to keep your cholesterol in check. Due to its high smoking point, sunflower oil maintains its nutritional value even at high temperatures. It helps prevent arthritis, colon cancer, asthma and also promotes a healthy nervous system. Sunflower oil is mainly used in the deep frying of chips, vegetables, snacks etc.
- Olive Oil – Olive oil is the oil extracted from olives, the fruit of the olive tree. It is rich in healthy monosaturated acids that will help you lower the risk of heart diseases. The presence of antioxidants reduces the risk of various chronic diseases. Olive oil combined with Mediterranean diet appears protective against type-2 Diabetes. When combined with fish oil, olive oil greatly helps to reduce joint pains.
- Rice Bran Oil – Rice bran oil is extracted from the outer layer of a rice grain (Bran). Relatively new oil on the shelves, Rice bran oil is gaining popularity due to its various health benefits. It has an ideal balance of polyunsaturated fats and monosaturated fats. Both are good kind of fats. Presence of High level of antioxidants boosts your metabolism rate and may also help you with weight loss. Rice bran oil has a chemical known as oryzanol, it is known to be effective in reducing cholesterol. Rice Bran oil is “less oily” when compared to other oils.
- Groundnut Oil – This is a vegetable oil extracted from groundnuts. Presence of antioxidants helps in maintaining the cognitive functions of the body. It contains a balanced percentage of polyunsaturated acids and monosaturated acids. Rich in Vitamin E, the antioxidants present treats dry skin and prevents skin from acne and boosts your hair growth. It is the most suitable all-purpose cooking oil especially in Asian countries where the food is prepared in a wok.
- Mustard Oil – Mustard Oil is extracted from Mustard seeds and is reddish brown in color. Being a rich source of monosaturated fatty acids it helps in reducing bad cholesterol in the body. Mustard oil fights the internal digestive infections, helps blood circulation and has been an important ingredient in treating cough and cold. Mustard oil can reduce the risk of cardiovascular diseases by 70%.
- Canola Oil – Canola oil is made from crushed seeds of canola plant. Among all the other oils canola has the least amount of saturated fats and the highest amount of omega 3 fatty acid and alpha-linolenic acid (ALA), second to flaxseeds. It is important to include ALA in your diet as our body can’t produce it on its own. It can also help you with weight loss and cut the risk of heart-related diseases.
- Soybean Oil – Soybean is an edible vegetable extracted by heat treating beans with other solvents. Refined Soybean Oils lower the bad cholesterol level and reduce the risk of heart diseases. Due to the presence of polyunsaturated fats and monounsaturated fats soybean helps to gain weight. Use of soybean can prove vital for your bone strength and protects you from bone diseases like osteoporosis. Adding soybeans to your food or using it as a cooking oil can boost memory and reduces the risk of Alzheimer’s diseases.
- Sesame Oil – Adding Sesame oil to your daily diet helps you to reduce blood pressure. Sesame helps in the production of serotonin and can help you to fight anxiety and depression. Presence of copper, zinc, magnesium helps in blood circulation, metabolism and helps reduce the pain of arthritis. It enhances the dental and oral hygiene of a person.
- Coconut Oil – Coconut oil is rich in lauric acid, a saturated fat that increases the composition of blood lipids. Due to its high melting point, coconut oil is used in deep frying cookings. It significantly increases the good cholesterol level in the body. It helps you in weight control by reducing belly fat and suppressing appetite.
- Palm Oil – Palm oil maintains stability at high temperatures than some other oils and fats. Products containing palm oil maintain their flavor and crispiness for a longer period of time. It has a neutral smell and can be used in different food items without compromising the taste. Palm is rich in beta-carotene which proves helpful in improving night vision, reduces the risk of cancer. Vitamin A, D and E are found abundant in palm oil which supports a healthy pregnancy.
In conclusion, I would like to say that all the oils have the essential nutrients required in the body. The real trick lies in selecting the combination suitable to you.