Introduction:
In our journey toward a healthier lifestyle, the choices we make in our daily habits play a significant role. One such choice that often goes unnoticed is the type of oil we use for cooking. Oils are an essential part of our diets, but not all oils are created equal when it comes to health benefits. In this blog post, we will explore the world of cooking oils and discover which oils are truly good for our well-being. By making informed decisions about the oils we use, we can contribute to our overall health and vitality.One may even ask a more fundamental question if oil should be completely eliminated from our diet plan. A quick and simple answer to this is that one should not take extreme but a balanced stand regarding things in life. An important universal statement “have a balanced and wholesome diet” is aptly relevant here too.
Please do not get influenced by impressive advertisements about oils. Choice of oil is also driven by the type of cooking one does. As a general principal consuming less oil is good for health. Certain dishes/cooking require less oil which is fine but dishes/cooking in some parts of the world require higher addition of oil and cooking at high temperatures. It’s therefore important to be well informed about the properties of various oils available and which oil is good for health.
Understanding Cooking Oils:
Cooking oils are derived from various sources, each offering unique properties that can impact our health. Some oils are packed with beneficial nutrients, while others can be detrimental when used excessively. Let's delve into some of the healthiest oils that you can incorporate into your culinary routines:
1. Olive Oil: One of the most well-known and celebrated oils, extra virgin olive oil, is a staple in the Mediterranean diet. Rich in heart-healthy monounsaturated fats and antioxidants, olive oil offers anti-inflammatory properties that may lower the risk of chronic diseases. Its robust flavour makes it ideal for salad dressings and low-heat cooking.
2. Mustard Oil: Cold pressed( Kachi Ghani) Mustard oil is quite popular in India for high temperature cooking. Its rich in vitamin B complex, vitamin A, vitamin E, calcium, protein and omega 3 fatty acids. This reduces fine lines and wrinkles. It also helps to remove tan from the skin. Mustard oil has been used for centuries as an edible oil and despite the occasional doubts that are generated by research concerning its side effects, its place in many households across India (the eastern and northern parts in particular) remains intact.
3. Coconut Oil: Coconut oil has gained popularity for its medium-chain fatty acids that are believed to offer numerous health benefits. It's a stable oil for cooking at high temperatures and can even be used in baking. However, moderation is key due to its high saturated fat content.
4. Avocado Oil: Avocado oil is rich in monounsaturated fats, similar to olive oil. It has a mild flavor and a high smoke point, making it suitable for sautéing, roasting, and grilling. The presence of vitamin E and other antioxidants adds to its healthfulness.
5. Flaxseed Oil: Flaxseed oil is a plant-based source of omega-3 fatty acids, known for their anti-inflammatory properties and potential benefits for heart health. However, flaxseed oil is sensitive to heat and light, so it's best used in cold dishes or drizzled over meals.
6. Walnut Oil: Walnut oil is another source of omega-3 fatty acids and offers a rich nutty flavour. It's better suited for dressings and dips rather than cooking due to its low smoke point.
7. Sesame Oil: Sesame oil, especially the unrefined variety, is a flavorful option that contains antioxidants and healthy fats. It's often used in Asian cuisines for stir-frying and adding depth to dishes.
Conclusion:
Choosing the right cooking oil can have a positive impact on your overall health. While these oils offer various benefits, remember that moderation is essential. Be mindful of each oil's smoke point, nutritional profile, and intended use. Incorporating a variety of these smart health remedy oils into your diet can contribute to a well-rounded and health-conscious approach to cooking. By making informed choices, you'll not only enhance the flavours of your meals but also support your journey toward a healthier lifestyle.
Remember, the path to wellness involves a combination of healthy choices, including the oils you use in your cooking. So, let's embrace the power of smart health remedy and wellness tips by making the best choices for our bodies and well-being.
Read More: Eating habits for Healthy Lifestyle
Frequently Asked Questions:
Q1: What is the healthiest oil to cook with?A: Cooking style and availability of oil are two important factors to be considered while choosing a healthy cooking oil. Oils with more monounsaturated fats are the better choices for cooking example Olive and mustard oil.
Q2: Which oil is good for daily use?
Q3: Which oil is not harmful?
A: It's important to note that not all plant oils are bad for your health. For example, avocado oil, olive oil and mustard oil are excellent choices. Both omega-6 and omega-3 fatty acids are essential fatty acids, meaning that you need some of them in your diet because your body can't produce them.
Q4: Is it OK to cook with sunflower oil?
A: Yes it’s okay but it all depends upon what and how you cook. With a smoke point of 450°F and a slightly nutty flavour, it's often used for sautéing, stir frying, deep frying and baking. There are a few varieties of sunflower seed oil, and some are higher in monounsaturated fats than others.
Q5: Which oil is best for frying?
A: Typically, the best oil for frying is a stable, neutral oil with a smoke point higher than 375°F :
- Mustard oil (480°F)
- Peanut, safflower, soybean oil (450°F)
- Grape seed oil (445°F)
- Canola oil (435°F)
- Corn, olive, sesame seed, sunflower oil (410°F)
A: It’s advisable to consume no or less oil. Whatever minimum oil is required for cooking should have monounsaturated fats example cold pressed Olive, mustard, Avocado, Canola, Sesame, flax seed, Sunflower oil. According to a 2020 study conducted by the American Heart Association, consuming more than half a tablespoon of olive oil a day, can help lower the risk of heart disease.
Q7: Which oils to avoid?
A: In fact, in their natural and unrefined state, fats can be healthy. Following oils may be avoided for regular consumption/cooking : Canola oil, Palm oil,Vegetable oil, Soybean oil, Sunflower oil, Coconut oil, Margarine, grapeseed oil, rice bran oil.
Q8: Is mustard oil safe for cooking?
A: Yes it’s one of the good oils with about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% the omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats. Accordingly mustard oil especially cold pressed type is good for cooking even at high temperatures.
Q9: Is Kachi Ghani (Cold Pressed) oil good for heart?
A: Kachi ghani refers to the 'cold press' extraction process for taking out oil from seeds. For extracting mustard oil, mustard seeds are crushed at low temperature so that the natural properties, antioxidants and essential oils are retained in the oil.
Mustard oil does contain enough nutrition content to help ensure good cardiovascular health with a better immune system. One's heart health can be at risk if one consumes too many unhealthy fats along with lower portions of good cholesterol.
