When it comes to purchase cooking oil we are often confused which is the best oil. What oil type can gain us with health benefits. Among all the oils which oil is the best preferably olive oil, coconut oil or other oils. What are the different benefits that oil provides us? Which type of oil should we use when we are on diet. Well all these questions can be answered in this article. The cooking oils are mainly composed of 3 different fatty acids which are Monounsaturated, polyunsaturated and saturated fatty acids. Oils are categorized on the basis of fatty acids which they contain. Read also Low Carbohydrate Diet Plan For Weight Loss
Monounsaturated fatty acids:
They are typically liquid at room temperature but solidify when chilled. It helps in reducing bad cholesterol levels and are also high in vitamin E. E.g. Are Olive oil and Avacado oil. Read also WEIGHT LOSS: IMPORTANT DIETING TIPS TO LOSE WEIGHT FAST
Polyunsaturated fatty acids:
They contain Omega 3 and Omega 6 fatty acids which are important for the body. Grape seed oil is high in polyunsaturated fats. Saturated fatty acids: They are typically solid at room temperature. E.g. Coconut oil.
The difference types of oils are as follows:
Olive Oil:
Many cooking experts consider olive oil as the versatile cooking oil which can be used widely in the cooking. Instead of regular olive oil, extra virgin olive oil is a more better option as “ Extra Virgin “ refers to the olive oil which is not refined. That means the oil is if high quality and contains large amounts of monounsaturated and polyunsaturated fatty acids. The presence of these fatty acids are linked with a better heart health.
Olive oil can be best used for low to medium heat cooking temperatures as it has a relatively low smoking point. Olive oil is a great option when used in salads and also when we bake something. California Olive Ranch, Colavita and Lucini are the brands of olive oil which meet the standards of oils and are regarded best.
Coconut Oil:
In comparison to other plant based oils coconut oil is high in saturated fats. This is the reason either it should be avoided or used in moderate amounts. Saturated fats are not good for health as it they are high in calorie content. However, some of the experts of American Heart Association states that if we replace high saturated fatty foods with healthier options of saturated fats then it helps in lowering of blood cholesterol levels and also improve lipid profiles. This states that not all saturated fats are bad for health.
Saturated fats are more heat stable and should be used when we are cooking at very high temperatures or frying. They are regarded as healthier oils.
Vegetable Oil:
Vegetable oil usually refers to the oils which are arrived from plant sources. The health benefits of vegetable oils is generally known from where sources they are arrived. Vegetable oils are guaranteed to be highly processed which means the refining and processing process helps to lose the flavour and also nutrients. Vegetable oils available in the market are generally a blend of canola oil, corn oil, soybean oil and safflower oil. They are not bad for health but lacks flavours and nutrients. Processed oils when heated becomes more rancid because of heat.
Canola Oil:
Canola oil is derived from a flowering plant named as rapeseed. It contains a good amount of monounsaturated fatty acids and some amounts of polyunsaturated fatty acids. Among all the vegetable oils canola oil has the least amounts of saturated fats. Canola oil can be helpful for cooking as it has a high smoking point. Canola oil contains the least amounts of saturated fats. This oil also undergoes high processing which means it contains fewer nutrients.
Avocado Oil:
Avocado oil is a great Choice of option that can be opted for. It is a great cooking option as it can be used at high temperature cooking especially stir fry’s. Avocado oil has a higher smoking point and does not add much flavour to the cooking. This oil is not refined like extra virgin olive oil. Avocado oil is a blend of both monounsaturated and polyunsaturated fatty acids. Among the other cooking oils avocado oil contains high amounts of monounsaturated fats and vitamin E. It’s out of reach for many people as it is highly expensive.
Sunflower Oil:
Sunflower oil has a higher smoking point and do not add to strong flavour while cooking. One tablespoon of sunflower oil meets 28% of the persons daily requirement and it is high in vitamin E. Our body needs a balance of omega 3 and omega 6 fatty acids. Sunflower oil contains a lot of omega 6 fatty acids which are pro inflammatory in nature. On the other hand omega 3 fatty acids are anti inflammatory in nature. If they are not balanced while consuming then it could lead to excess body inflammation. So use in moderate amounts.
Peanut Oil:
There are many nut oils widely available in the market. Peanut oil contains high amounts of monounsaturated fatty acids. The flavour of this oil has a nutty taste and smell. Peanut oil can be used for cooking at higher heat temperatures.
Walnut Oil:
Walnut oil is a blend of both omega 3 and omega 6 fatty acids which helps in checking the body’s inflammation in check. Walnut oil is not great for cooking as it has a low smoking point. This oil can be used in other ways. As such it can be added in salads or can be drizzled over pan cakes. Walnut oil can also be added on fruits along with other seeds and nuts. Some people also prefer adding walnut oil to the coffee broths.
Flaxseeds Oil:
Flaxseed oil has a very low smoking point. Because of the very low smoking point flax seed oil is not ideal to use during the cooking process. This oil is rich in omega 3 fatty acids. As it is not opted for cooking flax seeds oil can be used for adding in salads or even black coffee. This oil particularly needs to be stored at low temperatures especially needs to be refrigerated. Flaxseed oil is great in order to reduce the symptoms of arthritis.
Sesame Oil:
Sesame oil is not high in nutrients. This oil can be used for higher cooking process as it has a higher smoking point. Sesame oil contains both monounsaturated and polyunsaturated fatty acids. This oil on usage leaves a potent flavor although lacks nutrients in it. According to a review published in July 2017 in the journal Cureus says that sesame oil has antioxidant and anti inflammatory properties which helps in lowering cardiovascular and atherosclerosis.
Grapeseed Oil:
Grapeseed oil is a great choice to be used in cooking and grilling as it is low in saturated fats and has a higher smoking point. Apart from cooking grapeseed oil can also be used in salad dressings and can also be added upon roasted vegetables as a side dish. According to the USDA reports a tablespoon of grapeseed oil is an excellent source of vitamin E. Grapeseed oil contains omega 6 polyunsaturated fatty acids and also vitamin E. This has a nutty flavour but with a mild touch.
The most unhealthy oils are corn oil, canola oil, margarine, all kinds of vegetable shortening, corn oil etc.
Although all cooking oils adds fats and calories to the diet but some oils can even help in providing nutrients. Olive oil and rapeseed oil contains more amounts of monounsaturated fatty acids which are quite beneficial. Rapeseed oil is little in expensive when compared to olive oil but yields same benefits.
The safest cooking oils to prefer are olive oil, avocado oil, coconut oil, sesame oil and even safflower oil.
The healthiest cooking oil to prefer is olive oil. It can be a cherry on a cake if the olive oil is in extra virgin version as it do not undergoes any processing. Thereby the loss of nutrients is not seen.
