Best Cooking Oils for a Good Health

When it comes to cooking we use oil in diverse ways; for baking, frying, boiling, greasing etc. But, high consumption of oily food endangers our health and can lead to several ailments like depression, the risk of heart disease, obesity, cancer just to name a few. Cooking oils have a temperature at which they start to disintegrate and no longer taste nice. In as much as all manufacturers claim their own is the best, it’s a known fact that not all cooking oils are the same. There are cooking oils that are generally healthier because they contain lower amounts of saturated fats and higher levels of unsaturated fats. So the question remains which oil is best for cooking? Here are some suggestions: Canola oil is a prominent cooking oil because of its neutral flavour, light texture, and fairly high-heat tolerance. It’s high in monounsaturated fat and a good source of omega-6 and omega-3 fatty acids. It’s affordable and does well for high-heat cooking purposes. Another great thing about canola oil is that you can use it to fry without impacting the taste, unlike other cooking oils. Use of canola oil could reduce the risk of heart diseases. Avocado oil is rich in monounsaturated fat loaded with fat-soluble vitamins A, D, and E plus contains B-group vitamins. You can be assured that using avocado oil is great for your cooking. It’s highly versatile with a mild buttery flavour which gives a nice aftertaste and is a fantastic addition for non-cooking purposes such as sauces, salads or drizzled over pureed soups. Avocado oil also supplies lutein, an antioxidant known to bolster eye health. Olive oil contains vitamin E, carotenoids, and phenolic compounds, all of which are powerful antioxidants. These antioxidants are said to help lower the creation of damaging free radicals in the body. It’s also a great source of monounsaturated fats and a vital ingredient in a Mediterranean diet. It has a yummy taste on salads, pasta, rice and on fish as well. Rice bran oil is one of the great sources of vitamin E and has the highest amounts of saturated fat but doesn’t contain trans fat. The vitamin E antioxidants help protect cells including muscle cells from free radical damage. Coconut oil has a bit of coconutty flavour and aroma but works well for both savoury and sweet dishes. It’s known for vegan cooking and can be a substitute for dairy products to make pastry and creamy desserts. Almond oil has a strong flavour and aftertaste. It’s high in monounsaturated fat and low in saturated fat hence it’s excellent for the heart. It’s a low heat oil as such should be used solely for salad dressings, to make mayonnaise or to drizzle over veggies.

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This article was first published on 18th September 2017

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