Find out which edible oils are the healthiest and why, and which ones you should definitely avoid for the sake of your health.
What are the healthiest edible oils? You’ve probably heard or asked this question many times. Well, finding a healthy oil can be a bit confusing because there is a lot of information circulating on the internet. When it comes to choosing the right edible oil, you need to consider both the health aspects of the oil as well as its cooking properties.
Some oils obviously work better than others in both respects, while others leave something desired in one or the other. Indian households mostly use ghee, but many people also use vegetable oil for daily cooking. The huge variety of edible oils available in the market wakes up many people.
How do you know which oils are healthy, with so many options for cooking oil? To help you find the best cooking oils, HealthShots has contacted Dr. Anshu Chaturvedi, Department of Clinical Nutrition and Dietetics, Fortis Escorts Hospital in Jaipur.
Let’s find out why edible oil is important
If you think that doesn’t matter, you’re wrong ladies. Choosing the right edible oil is very important as it has a big impact on your health and weight.
For the uneducated dr. Chaturvedi informs: “Cooking oils, which are essentially fats, are one of the essential macronutrients our body needs to produce energy. Fats also help in the absorption of fat-soluble vitamins. Edible oils contribute to the browning of food and also to heat transfer.
How do you know your cooking oil is healthy?
The goodness of edible oil depends on the smoke point or temperature of that oil. The highest smoke point is supposed to be the healthiest.
So let’s get to the real questions: What are the healthiest edible oils?
Here is a list of healthy edible oils suggested by Dr. Chaturvedi:
1. Sunflower oil
Sunflower oil which has a high oleic acid content has the highest smoking point. These oils are considered good for deep frying. However, repeated heating of any type of vegetable oil destroys its quality as more trans fats are formed. It has a mild taste, so you can use it in any dish.
In fact, a study published in Journal of the American Dietetic Association suggests that choosing sunflower oil instead of a high-saturated fat oil could lower LDL cholesterol and triglyceride levels.
2. Avocado oil
This oil, squeezed from the fruits of the avocado tree, has a smoke point of about 271 ° C, making it ideal for cooking on high heat, such as frying. It contains omega-9 fatty acids and is full of antioxidants, making it ideal for sautéing and roasting. In fact, you will reap most of the benefits of avocado oil if you eat it raw.
3. Mustard oil
Mustard oil or sarson tel it really doesn’t need a presentation in an Indian household. Whether you want to cook delicious treats or massage your body, oil is for everyone.
Mustard oil has both culinary and therapeutic uses. It contains omega-3 and omega-6 fatty acids and is low in saturated fat. Mustard oil not only improves the taste and flavor of food, but also cures many diseases related to the skin, joints, muscles and heart. Therefore, it is best for cooking.
4. Olive oil
One of the most versatile and healthy oils to cook and consume is olive oil if extra virgin. Olive oil is the best oil for baking and salad dressings. Extra virgin olive oil, in particular, contains phenolic compounds and is rich in antioxidant properties. Extra virgin olive oil contains a large amount of monounsaturated fats and a few polyunsaturated fatty acids; many studies link it to better heart health.
5. Sesame oil
One of the earliest known vegetable oils, sesame oil, has been used for thousands of years.
There are many good reasons to add sesame oil to your diet. First, sesame oil is well known for being an excellent source of mono and polyunsaturated fats that reduce the risk of heart disease and lower blood pressure. Sesame seeds are also an excellent source of vitamins and minerals. so it is good for cooking.
6. Canola oil
Another oil that is very healthy is canola oil with a low saturated fat content. And because of its excellent properties, such as omega-3 fatty acids, it helps improve cardiovascular health and promotes weight loss. It is also a good source of vitamins E and K. Canolo oil is ideal for roasting.
7. Flaxseed oil
Linseed oil It may still be one of the least common oils used in the kitchen, but it is full of nutrients such as potassium and omega-6 and omega-3 fatty acids, which have been reported to improve heart health, reduce inflammation and reduce the risk of certain types of cancer. Other proven benefits of flaxseed oil include lowering cholesterol, boosting digestive health, and reducing acne and the severity of outbreaks.
Note that linseed oil is not for cooking and frying in high heat.
What are the worst edible oils?
Hydrogenated oils are the worst edible oils, followed by margarine.
Furthermore, says dr. Chaturvedi: “Palm and castor oil are also not considered good cooking options, as they contain more saturated fats, so people who eat them may be at greater risk for heart disease.”
Similarly, excessive intake of castor oil can cause nausea, dizziness, and pregnancy-related complications.