Cooking oil often gets a bed rep. How many times have you heard, “Too much oil is bad for you!” “It will go straight to your hips!” Or worse – “It will give you a heart attack!” However, before you start shunning cooking oils and subsisting only on fruits and nuts, hear us out. All cooking oils aren’t bad for you. The healthiness of an oil depends largely on the type of oil, the degree of the saturated fat it contains, and most importantly, how you use it.
A large number of Indian households rely on traditional refined oils that include the likes of mustard oil, groundnut oil and sunflower oil to name a few. Ghee or clarified butter is also a traditional favourite. Sadly, most of these are high on saturated fats which are known to raise bad cholesterol levels and increase your risk of heart disease and stroke. With this in mind, you may be keen to replace your regular cooking oils with healthier options available on the market. Before you embark on a buying spree, however, here’s everything you should know about picking the right cooking oil:
Extra Virgin Olive Oil (EVOO):
Expert consensus places extra virgin olive oil, or EVOO as it’s often known, at the top of the healthy oil ladder. This is largely due to its high monounsaturated fat composition, which is known to lower bad cholesterol. However, due to its lower smoking point – which is the point at which the oil begins to burn – it isn’t much use for dishes that need searing or pan-frying. EVOO is best used as a salad dressing or drizzled on to foods cooked at lower heat temperatures. Fortunately, EVOO can be mixed with regular olive oil for frying and other cooking purposes.
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Ghee or Clarified Butter:
Ancient wisdom extols the virtues of using ghee in cooking for its nutty aroma, rich flavour, high smoke point, as well as health benefits. These include reducing risk of heart disease, aiding with digestive issues, and when consumed in moderation, helping with weight loss. Another benefit of cooking with ghee is that many Indian dishes simply taste better with it.
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Avocado Oil:
The oil extracted from avocadoes has a number of benefits as well. Its relatively neutral taste ensures that it doesn’t interfere with or overpower the other flavours of your dish. This allows it to be used in a number of ways – whether for cooking and frying dishes or as a dressing on salads. Further, it is high in monounsaturated fats and has a high smoke point which makes it easy to cook with.
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Coconut Oil:
There are many benefits of consuming coconuts, however, expert reviews on the use of coconut oil for cooking are mixed. The naysayers point to its high ratio of saturated fats, while those in support of it, highlight its high content of lauric acid which improves cholesterol, kills bacteria and boosts one’s metabolism. Its slightly sweet flavour also lends itself particularly well to baking.
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Oils Extracted from Nuts and Seeds:
Most oils that are extracted from nuts and seeds such as pumpkin seeds, walnuts, sesame or even peanuts contain high levels of polyunsaturated fats which are good sources of omega-6 and omega-3 fatty acids. Some of these oils also have high linoleic acid levels which support heart health, regulate blood sugar levels and reduce inflammation.
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Once you have picked your preferred option from these oils, do keep certain things in mind. Any oil you choose should be used in moderation. Wherever possible, opt for methods that avoid excessive amounts of oil – choosing to air fry over regular frying is a good example. Finally, bear in mind that certain cuisines demand the use of specific oils to enhance the flavours of the dish. Hence, experimenting with different oils may not always work in your favour!
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If you follow my content, you probably know this is a highly unusual topic for me to write on because I can’t cook! However, I did the research for this very informative post last year, for a digital website that engaged me as a writer before launching, and then sadly never launched. Do make use of my research to decide the best cooking oil for you. Which is your favourite oil to cook with? Let me know in the comments below!
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This blog post is part of ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla.
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