BEST OILS FOR COOKING
FoodHealth TipsPreventive Health

13 Best and Worst Oils for Cooking: A Guide to Choosing the Healthiest Oil for Your Meal

Which oil do you use? I often ask this question to my patients. The oil that you use, mostly mindlessly, affects your health, in ways more than you know. That’s why I thought of penning this blog, bringing to light, the best and worst oils for cooking… And mind you, not all oils are meant for cooking!

Let’s understand Smoke Point first

Every oil has a different smoke point, the point at which oil starts to produce smoke. It is at this point when the oil is no longer stable and it begins to break down. When the oil breaks down, it begins to oxidize and releases free radicals. 

Free radicals are one of the most hazardous components for health. They can lead to cellular damage and may cause fatal diseases like cancer and heart diseases. Further, at a smoke point, some oil may release a substance called acrolein. Studies say that this compound is dangerous to the lungs. 

Best oils for cooking

1. Olive oil

Extra virgin Olive oil is unrefined and unprocessed olive oil. It is one of the most versatile oils that contains more than 30 different phenolic compounds. A natural anti-inflammatory compound, oleocanthal, is present in extra virgin olive oil, which is effective against Alzheimer’s disease.

Extra virgin olive oil also contains monounsaturated fats and polyunsaturated fatty acids. Studies say that these compounds are crucial for heart health. It may help prevent obesity, cancer, diabetes and inflammatory diseases.  But olive oil has a low smoke point. So, it shouldn’t be used for deep frying and high-heating. The best way to use olive oil is for baking and dressing.

Also Read: Health Benefits of Olive Oil

2. Avocado oil

Another oil trending the charts for its extravaganza is avocado oil. This rich oil is unrefined just like extra virgin olive oil, but it has a higher smoking point. This makes it suitable for high heat cooking. 

This oil contains both monounsaturated and polyunsaturated fatty acids. Furthermore, it’s rich in vitamin E. Also, avocado oil has a higher smoke point than olive oil. It can be used for stir-frying and sauteing. A review study quoted that it maintains its nutritional quality at low and high temperatures.

3. Sunflower oil

One of the oldest cooking oils, sunflower oil is super rich in vitamin E. It contains 28% of a person’s daily recommended intake of vitamin E. Sunflower oil too has a high smoke point and is suitable for deep fry and high heating.

The only thing about this oil is its high content of omega-6 fatty acids. Though it’s an essential nutrient, excess omega-6 fatty acids can lead to inflammatory diseases. That’s why it’s important to use this oil in moderation!

4. Peanut oil

Peanut oil is another famous oil usually used in experimental cooking. This oil has one of the highest monounsaturated fat contents among cooking oils. But because of its unique flavour and nutty taste, many people like using this oil. Peanut oil has a high smoke point and it cooks well at high heat. But since it is high in fat content, this oil should never be used regularly. 

5. Flaxseed oil

Flaxseeds are often in the news for their multifarious benefits. That’s why most people assume that flaxseed oil is an elixir. Though it’s not completely wrong; flaxseeds are high in omega 3 fatty acids, with rich content of Omega 6s, but it’s not suitable for cooking. 

Research says that Omega-3 may lower the risk of certain types of cancer. It can also reduce the symptoms of arthritis. However, flaxseed oil has a very low smoke point. Heating this oil can disrupt the fatty acid content. That’s why it should be used for dressing on salads and smoothies.

6. Sesame oil

Sesame oil has rich anti-inflammatory and antioxidant properties. Studies show that it can help lower the risk of heart diseases and help regulate blood pressure. It has potential neuroprotective effects against certain diseases like Parkinson’s. Another study also concluded that sesame oil can help in the management of type 2 diabetes. 

Sesame oil has a higher smoke point. This makes it an excellent choice for high-heat cooking. But sesame oil has got a strong flavour and a little drop does the work. So, it’s better to use this oil in moderation.

7. Coconut oil

Coconut oil is a famous choice of oil in south India. It has a high saturated fat content, But this saturated fat in coconut oil is not unhealthy fat. Studies show that saturated fat in coconut oil does not cause clogging of the artery or heart diseases.

Coconut oil is rich in medium-chain fatty acids and lauric acid. Research shows that it also helps in promoting weight loss. Furthermore, coconut oil has a very high smoke point. This makes it highly resistant to oxidation.

Also Read: Amazing Health Benefits of Virgin Coconut Oil

8. Ghee

Once an integral part of an Indian diet, Ghee is now trending back at the top. This is mostly because ghee produces very little toxicity even on high heat because of its high smoke point. 

Further, ghee is super rich in vitamins A, D, E and K. These are essential nutrients that help boost the immune system and aid the heart, brain and bones. Ghee is also rich in antioxidants that help fight off harmful free radicals. The benefits of ghee are myriad and it should be added to the daily diet in moderation.

Also Read: Big Benefits of Desi Ghee

Worst oils for cooking

1. Vegetable oil

‘Vegetable oil’ refers to any oil that comes from the plant. Though that sounds healthy and organic, the reality is very different. Vegetable oils are highly processed, which means they are devoid of the nutrients present in vegetables. 

They also contain a high amount of omega-6 fatty acids which are known to cause inflammation. This may also increase the risk of cholesterol and heart diseases. 

2. Walnut Oil

Walnuts are regarded as brain food. It is one of the healthiest snacks to munch on. Walnut oil, too, is a good source of omega-3 fatty acids. But walnut oil shouldn’t be used for cooking.  This oil is unrefined and has a very low smoke point. Hence, it is best used in salads and desserts. Its nutty flavour adds to the taste. 

3. Palm Oil

Palm oil is one of the most controversial oils. It is high in demand because of its highly marketed benefits. But the untold truth is that palm oil is not the healthiest oil for cooking. 

It contains both unsaturated and saturated fats. Some recent studies also highlighted the negative side effects of palm oil. Further, studies refuted the benefits of palm oil for heart disease. Also, palm oil has negative environmental impacts. It’s better to go for olive oil or avocado oil rather than palm oil!

4. Mineral oil

Mineral oil is obtained from highly refined, purified and processed petroleum. It is often used in smaller quantities as a laxative to treat constipation. But it should never be used as a cooking oil. Apart from the fact that it contains no nutritional value, it can block the body’s absorption of certain nutrients. Thus, leading to vitamin deficiencies.

The body can’t use petroleum products as food. It cannot process this and when consumed in larger quantities, it can be very harmful to health. Hence, it should never be used as a cooking oil. 

5. Adulterated edible oil

Adulterated edible oil is one of the biggest problems of the modern day. It means different components are mixed with edible oil to lower the price of production. Adulterated oils could contain up to 70% of mixed content. Not just that, this adulterated oil is one of the major causes of increased heart and other co-morbidity.

Take away

It is very important to choose the right type of oil for cooking. So that you don’t heat an oil past its smoke point and turn a healthy potion into poison! Unrefined oil contains more nutrients but also have a low smoke point than refined oils. 

So, if you are a true fitness enthusiast then the choice is simple. Oil is essential for your health, so you must not go for an oil-free diet. Rather, choose an unrefined, unprocessed oil and don’t eat stir-fried or deep-fried foods. That’s the best choice of oil one can opt for. Deep-fried items are anyway not good for health!

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