Health & Lifestyle

Which Cooking Oil is Best for Your Family? List of Oils to Use with Caution

Pronami Chetia
Pronami Chetia

Cooking oil is the most crucial part of your kitchen which plays a vital role in your overall health. Although very few are aware of the fact that wrong oil can lead to some major diseases like high blood pressure, hypertension, gut diseases and even in some extreme cases leads to cancer, heart attack or cardiac arrest. Cooking oil  not only determines the taste of our meal but also determine the quality of food that we eat every day. So,  it’s quite important to recognize the best oil for our meal to avoid unnecessary health problems and stay away from major diseases like High BP, cancer, etc. However, it can be 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 cholesterol levels, high blood pressure, etc.   

Key things to Remember before buying any oil

  • 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.  

Know the Smoke point

  • The 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.  

Best Cooking Oil with Health Benefits

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.  

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  

Vegetable oil  

Though you may not be aware of  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 vegetables are likely to be hydrogenated, which can be harmful for your heart health.  

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.  

Mustard Oil

The most popular oil in India raises a long debate on its quality. Although the conclusion varies from person to person, we kept it in the list of good oil because it comes with many health benefits.

Oil to Use with Caution

Coconut oil

This oil is a controversial one. A solid at room temperature, coconut oil is saturated fat — but not all saturated fats are created equal. “This isn’t the same as the saturated fat found in red meat that clogs your arteries,” says Warren. Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat, she adds. 

Oils labeled as "partially hydrogenated”

 Most partially hydrogenated oils are made from vegetable oils like soybean or cottonseed, according to the Center for Science in the Public Interest  Partially hydrogenated oils are trans fats — fats that the FDA claims have been shown to increase your risk for heart disease. Recently, the FDA ruled that manufacturers must remove all trans fats from their products by 2018. 

Sunflower Oil

As per some health experts, it’s not that good for heart patient and it’s refined — no matter which grade you choose.

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