The 5 Best Cooking Oils For Health
If you love deep-fried foods, that is nothing to be ashamed of.Fried foods are popular in cuisines around the world, and if you were to avoid eating fried foods completely, you would be depriving yourself of some wonderful culinary experiences.Still, fried foods have a reputation of being extremely unhealthy.Does that mean you need to give them up? Not necessarily. It could be that what you need to give up is the unhealthy cooking oil you are using.
Sunflower Oil – The oil extracted from the seeds of sunflowers is known as sunflower oil. It has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. Sunflower oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures, which is probably why this oil is widely used in deep frying chips, samosas and vegetables. People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels.
Olive Oil – If you use Olive oil regularly, you are consuming monounsaturated fats that will help you lower your risk of heart disease and breast cancer, and that’s possibly because of its high monounsaturated fat content, which lowers cholesterol. I find olive oil brilliant for any Mediterranean dish, brilliant with pastas and risottos, and it’s my top pick for breakfasts, works like a dream with eggs, pancakes, you name it.
Sesame Oil – Sesame oil comes in two colors. The lighter one is used in India and the Middle East, and is pressed from untoasted seeds. It has a mild flavor and a high smoking point. The darker variety has a distinct nutty aroma and taste and works very well in Asian food as a marinade or in stir fries. Both types of oils are high in polyunsaturated fat but they should never be heated for too long. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6.
Canola Oil – A recent entrant into the Indian market, Canola is flying off the shelves. Canola oil, which is made from the crushed seeds of the canola plant, is said to be amongst the healthiest of cooking oils. It has the lowest saturated fat content of any oil. It’s seen as a healthy alternative as its rich in monounsaturated fats and is high in Omega 3. It has a medium smoking point and is an oil that works well for fries, baking, sautéing etc. I use it liberally in Indian food, which it seems to embrace quite well.
Avocado Oil – It has a mildly nutty, is very rich in monounsaturated fats and is a good way to get Vitamin E in our diets. It glides on very well in a dressing, in mayonnaise, vinaigrette and I find it adds tremendous panache to a simple grilled fish. The only downside is the price as well as availability in India. It’s one of those oils that can be kept as an add-on oil. Just remember to store it right, as it can spoil easily.