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Do You Know Which Cooking Oil is Best for You and Your Family?

Cooking oil plays an important role not only in determining the taste of your meal but also the quality of food you eat every day. So, it is quite important to recognize the best oil to prepare your meals. However, it can be a really difficult job to figure out the right one as there are many cooking oils in the market. Olive oil, rice bran oil, sunflower oil, groundnut oil and sesame oil are only a few of the multiple variants available that are considered to be healthy cooking oils.

Pronami Chetia

Cooking oil plays a vital role not only in determining the taste of our meal but also the quality of food we eat every day. So, it is quite important to recognize the best oil to prepare our meals. However, it can be a really difficult to figure out the right oil as there are many cooking oils in the market. Olive oil, rice bran oil, sunflower oil, groundnut oil, and sesame oil are only a few of the multiple variants available that are considered to be healthy cooking oils.  

According to Nutritionists and health experts, you should keep changing your cooking oil every month which may help you to recognize the best oil for your health and also provide your body with the essential fats it needs. It is also mandatory to note the quantity of oil as excessive intake may lead to health hazards including  weight gain, increase your cholesterol levels, high blood pressure, etc.  

Points to Keep in Mind before buying Cooking oils   

Different oils are made for different purposes. Certain oils are better for sautéing, while others are good to be used in salad dressings, sauces, high-temperature cooking, and baking. Moreover, every oil has a different taste and offers a different range of health benefits. 

While choosing the best cooking oil for you, you must consider some points on the cooking method, taste, and nutrition. If you want optimal taste and nutrition from the oil, make sure that the oil is not above its smoke point. 

Oils with high smoke points can be used for frying, roasting, sautéing and baking. Oils with lower smoke points are best for salad dressings, finishing oils, sauces, and dips. Some oils have more noticeable taste than others, so you should have to keep in mind the taste and nutrition both under consideration. For example, coconut oil is a cooking oil with a quite distinct taste. Similar is the case with mustard oil. 

What is Smoke point? 

Smoke point is also known as the burning point of an oil or fat is the temperature at which, under specific and defined conditions, it begins to produce a continuous bluish smoke that becomes clearly visible. 

Some popular cooking oils are 

Olive oil 

Olive is known to be one of the healthiest cooking oil. People on a weight loss regime often addicts to olive oil. Olive oil is rich in plant-based compounds called polyphones that have been linked to a reduced risk of cancer and heart disease. Extra virgin olive oil is designed for a good salad dressing or on top of dips, soups or bread. Now you decide the best one for you  

Coconut oil

Didn’t it remind you of your South Indian friend? South Indian and coconut oil are two indispensable parts for decades. Moreover, coconut oil too is healthy cooking oil. It contains medium-chain fatty acids. They are a kind of unique fat molecule that burns almost immediately going directly from digestive tract to the liver, thus producing energy faster, instead of converting cholesterol or body fat. Some benefits of cooking food in coconut oil include better digestion, improved metabolism, and healthier hair and skin. Coconut oil is a good choice for stir-frying and pan-frying. It can also make a good base for curries, as long as are fond of the distinct taste it imparts to food.  

Vegetable oil  

Though you may not be aware of but Vegetable oil is amongst the most affordable cooking oils. It is typically made from a blend of different oils like safflower, sunflower, peanut, canola, corn and soyabean oil. Vegetable oil is suitable for all sorts of cooking. If you are choosing vegetable oil as cooking oil, make sure that practice portion control. Many variants of vegetable are likely to be hydrogenated, which can be harmful for your heart health.  


Groundnut oil

Groundnut oil has a high smoke point and it makes for a good oil for stir-frying. Peanut or groundnut oil contains beneficial omega-6 fatty acids. People with peanut allergies should avoid use of peanut oil for cooking. You can combine peanut oil with olive oil to get a combination of both omega-6 and omega-3 fatty acids. 

Rice bran oil 

Rice bran oil is known for its monounsaturated fatty acids. The ratio of polyunsaturated fatty acids to monounsaturated fatty acids is nearly ideal, according to nutritionist Pooja Malhotra. Rice bran oil contains oryzanol, which is believed to have cholesterol-lowering properties. 

Sesame oil 

Sesame oil makes for a good option for deep frying. It has nearly an equal amount of polyunsaturated fatty acids and monounsaturated fatty acids. 

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