Which Cooking Oil Is Good For Health?
Almost every Indian household uses cooking oil in the kitchen. Apart from putting it in your food, you can also use them on your hair and skin to moisturize and repair them from damage. While all oils have their own special health benefits, there are some that are better than others when it comes to overall health. Here's what you need to know about oils that are good for your health, and which ones you should avoid or only use in moderation.
Extra Virgin Olive Oil
In a study published in the European Journal of Nutrition, researchers found that extra virgin olive oil contains more phenols, antioxidants, and anti-inflammatory compounds than other oils such as sunflower or corn. It also has lower levels of saturated fats and cholesterol. Olive oil can be added to salads or sautéed with veggies to increase its health benefits. What’s more, is that extra virgin olive oil contains oleocanthal which helps prevent heart disease.
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| which oil is good for health in cooking |
Peanut Oil
This oil is rich in mono-unsaturated fatty acids and has a long shelf life. It is used in curries and stews, stir-fries, and other south Asian cooking. Peanut oil is high in saturated fats so you should use it sparingly. Peanut oil can be found in most grocery stores near canola or olive oils. The peanut flavor comes through when using it for frying but does not add any additional flavor to recipes when used as a dressing.
Vegetable Oil
Though sometimes criticized for their high omega-6 content, vegetable oils are a good choice for cooking. They’re extremely common in grocery stores and work just fine on most stovetops and microwaves.
Sesame Oil
Due to its high smoke point, sesame oil is a great choice for frying. It has a unique flavor that pairs well with many types of food. And unlike most cooking oils, it does not contain unhealthy saturated fats or cholesterol, making it one of our favorite options for cooking! [1] So next time you fire up your stovetop and think about grabbing another bottle of vegetable oil, remember to consider sesame oil as an alternative.
Canola Oil
Much like olive oil, canola oil is a monounsaturated fat that’s good for your heart. A study published in 2010 by The American Journal of Clinical Nutrition suggests that consuming only two tablespoons of canola oil daily reduces LDL cholesterol levels as much as a statin drug. In addition to lowering your cholesterol, canola oil has been linked to a decreased risk of heart disease and diabetes.
Flaxseed oil
Flaxseed is one of those superfoods that has many health benefits. One of its greatest is found in its oil, which is used mainly for cooking and also can be taken by mouth to treat heartburn, arthritis, dry skin and eczema. It also can be used topically as a massage oil. The oil can irritate your skin if you have sensitive skin. Flaxseed oil needs to be stored away from heat and light.
Coconut Oil
This oil has a high smoke point, meaning it won’t be damaged by heat. It’s also incredibly tasty and gives food a sweet flavor when used in place of butter or other cooking oils. Plus, it can increase metabolism and has been linked to heart health. There are a few things to keep in mind, though: Coconut oil isn’t good for all diets—it contains about 100 calories per tablespoon, so it may not work for those trying to lose weight.
Grapeseed Oil
You might not have heard of grapeseed oil before, but you’ve probably seen it. It’s one of those oils that has a low smoke point, which means it shouldn’t be used for high-heat cooking; however, when that kind of high heat isn’t necessary (like in recipes like stir-fries), it is a good option to use. Grapeseed oil is known to have cancer-fighting properties as well.
Corn Oil
While corn oil is relatively low in calories and high in polyunsaturated fats, it also contains trace amounts of omega-6 fatty acids. Due to its many health benefits, including preventing cardiovascular disease and lowering cholesterol levels, omega-6 fatty acids are considered to be good fat. However, too much omega-6 fatty acid consumption can increase inflammation throughout your body.
Sunflower Seed Oil
This oil is rich in Vitamin E and low in saturated fat, making it good for people with heart disease. It has a strong flavor that some say tastes like sunflower seeds. (It’s also sometimes referred to as Ghee or Girasole oil.) Sunflower seed oil is used for deep frying and sautéing at high temperatures, which means you can use it for stir-fries and other Asian dishes without worrying about burning it or damaging its delicate flavor.
